When Can I Run After Having a Baby?
An Evidence-Based Guide to Returning to Running Postpartum
One of the most common questions I hear is:
“When can I run after having a baby?”
The short answer: “It depends.” (I know, I know, but hear me out!)
Running is accessible for many which makes it a desired form of exercise to return to postpartum. But being cleared for exercise at 6 weeks postpartum does not automatically mean you are ready for high-impact activity like running.
Returning to running postpartum requires attention to pelvic floor recovery, strength, tissue healing, and overall physiological readiness.
Let’s break it down.
Postpartum Recovery Is Longer Than 6 Weeks
The postpartum body is still healing well beyond the traditional 6-week check-up.
The return-to-running guidelines that have been published often suggest that high-impact activities like running are generally best delayed until at least 12 weeks postpartum and only if specific recovery markers are met.
The 2025 Canadian Society for Exercise Physiology (CSEP) guideline for physical activity during the first year postpartum reinforces that progression should be gradual, individualized, and symptom-guided.
Your postpartum running timeline depends on:
Mode of delivery
Pelvic floor symptoms
Abdominal wall recovery
Sleep and stress load
Energy availability
Baseline fitness
There is no universal clearance date. There is only respecting healing and adequate preparation.
Pelvic Floor and Running: Why It Matters
Running increases downward force through the pelvic floor with every stride. The pelvic floor’s purpose is to “catch” and respond to that impact for load transfer, urethral closure, and pelvic organ support.
If you experience:
Urinary leakage
Pelvic heaviness or pressure
Persistent pelvic pain
Delayed symptom flare after exercise
then your pelvic floor may not yet tolerate impact.
Daily pelvic floor muscle training is recommended postpartum to reduce incontinence risk and support recovery. And there are many ways to train the pelvic floor to be ready for impact! Whether symptoms are present or not, being assessed by and working with a pelvic floor physiotherapist can significantly reduce long-term dysfunction and ensure you are doing pelvic floor exercises the best way for you.
Strength Before Speed: Preparing the Body for Impact
Running is repetitive single-leg loading.
Pregnancy alters the core length-tension relationship, rib mobility, and can alter how we use our muscles. Keeping physically active with strengthening throughout pregnancy is protective to many of the changes to the muscles however there is typically a re-adjustment period postpartum.
Before starting a postpartum running program, focus on:
Core and deep abdominal coordination
Mobility
Glute strength
Single-leg stability
Calf endurance
Impact tolerance drills
Preparation can begin day 1 postpartum (eg: diaphragmatic breathing, gentle pelvic floor exercise, rib mobility), progressing gradually over the 12 week timeframe. A well structured program can help reduce the risk of trial-and-error setbacks.
The Most Overlooked Factor: Physiological Stress
The first few weeks to months often includes:
Fragmented sleep
Elevated stress
Irregular fueling
Hormonal challenges
Adding high-impact training to an already taxed nervous system can increase injury risk.
The CSEP guideline emphasizes gradual progression and adjusting exercise intensity based on tolerance and recovery capacity.
Sometimes returning to running slowly is not weakness, it is strategic training.
What does a Postpartum Running Program look like?
Once someone demonstrates adequate pelvic floor readiness, load tolerance, physiological readiness and there are no contraindications then a return to running program can start. When readiness markers are present:
Begin with walk-run intervals.
Increase running load gradually do not exceed 10% increase in mileage per week.
Monitor symptoms during and 24–48 hours after sessions.
Continue strength training alongside running.
Structure rest with as much importance as your training days.
If symptoms arise, pause and reassess.
The goal is not just to run again.
The goal is to run without leakage, heaviness, pain, or injury.
Ready to Take the Next Step?
If you're unsure whether you’re ready to return to running postpartum, a structured assessment can help clarify your next steps.
If it takes 12 weeks or 12 months, what matters most is a healthy parent reaching their desired movement goals while treating their body with the care it deserves.
