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Signs to stop running postpartum
Postpartum recovery is as much about patience and care as it is about finding your strength again.
If you’ve had clearance from your doctor to return to running after having a baby, first of all – go you. It’s so empowering to make time for you, as you rediscover a movement that makes you feel good.
That said, the postpartum period brings unique challenges, and it’s so important to tune into your body as you transition back into any movement – especially high-impact activities like running.
Our Kicrun physio, Alana Murrihy, has shared some vital tips for recognising when your body is asking you to pause or slow down.
These signs aren’t here to discourage you; they’re here to help you prioritise your long-term physical recovery. Give yourself permission to listen to your body and pause whenever you need. Your
First, let's make sure you have clearance to start running
Before you start running again, please ensure you’ve been cleared for high-impact exercise by your healthcare provider. They can assess your recovery, your individual needs, and any complications or concerns arising from pregnancy or birth. This step sets the foundation for a safe and happy return to movement. And remember – every body is different, so avoid comparing your postpartum progress to anyone else’s!
Even with clearance, your body’s communication is key. Here’s what to watch out for when you head out on your run:
1. Pain or Discomfort
Feeling sharp or lingering pain – especially in your pelvic area, hips, abdomen, or lower back? That’s a signal to stop immediately. Pain is your body’s way of saying, “Hold up, something’s not right here.”
2. Postpartum Bleeding
If you notice any postpartum bleeding due to running, it’s a definite “take it easy” moment. Your body may still be healing, and pushing too soon can be harmful in the long run.
3. Pelvic Pressure or Leakage
Experiencing a heavy feeling in your pelvis or any leakage while running? These could be signs of pelvic floor weakness. It’s so important to stop running and check-in with your pelvic health physio or GP. If you haven’t completed our Kicbump postpartum program, this is a great place to start – it’s designed to specifically help you rebuild your pelvic floor and core strength.
4. Shortness of Breath or Dizziness
Feeling unusually lightheaded, dizzy, or breathless? These symptoms suggest that your system isn’t quite ready to handle the physical intensity of running just yet. Make sure you slow down, start walking and take a breather.
5. Overwhelming Exhaustion
Postpartum fatigue is real. Yes, we know you’re already running marathons… of nappy changes, feeds, and sleepless nights. Sometimes, running is just a little too much on top of all the chaos. Running should energise you, not exhaust you further. If it’s leaving you drained, it’s time to rest.
7. Doming or bulging in your abdomen
If you notice any doming or bulging in your abdominal area during or after running, it could point to diastasis recti (a common separation of the abdominal muscles postpartum). Running with this condition without proper rehab can worsen it. Pause, prioritise core recovery exercises, and see your healthcare provider for guidance. They’ll help you get stronger and back on your feet – literally.
Recovery Takes Time, and That's Okay
It’s so common to feel a rush to “bounce back” postpartum. But here’s the tea – you’ve just done something incredible by bringing life into the world, and your body deserves all the time and care to rebuild. Studies show that your body can take anywhere from 3-6 months to start feeling physically and emotionally stronger after birth, but full recovery can stretch to a year or more—and that’s totally normal! You’re on your unique timeline, and that is more than okay.
Every step—whether it’s a brisk walk, a short run, or a gentle pause—is a step forward. Your progress is worth celebrating, no matter how small it feels.
Need Guidance on Your Postpartum Running Journey?
At Kic, we know starting to run again after having a baby can feel both exciting and daunting. That’s why our Return to Running Postpartum Program is designed to support you every step of the way.
You’ve got this.
