Postpartum Return To Running Guide (Free download)
When I started planning for my postpartum recovery, I promised myself is that I wouldn’t do too much too soon when it came to movement. I had heard stories from teammates who backslid in their return to running by adding running – or too much of it – before their bodies were truly ready. This applies to postpartum people and anyone recovering from an injury, really.
Because I had a relatively healthy, movement-filled pregnancy (walk-run intervals the week I gave birth and a 1-hour Peloton ride 4 hours before my water broke) and a pretty easygoing birth (no major trauma or significant tearing) I knew I could start walking – and maybe jogging – on the earlier side of the general recommendation of 12 weeks postpartum. That said, I still took the first two weeks super slow, scaling up to 45-minute walks by week 4. I held off on high-impact exercise – running and jumping – until week 12(ish).
*Here are some snaps from running during pregnancy! It included a couple of half marathons, a 25k trail race, and many coffee jogs.
Want to work together?
Download my FREE Postpartum Return to Running Guide by dropping your email below – inquire about 1:1 coaching by sending me a note here.
If YOU are hoping to return to running after baby or are coming back from an injury, drop me a line! I’m a fitness professional and certified personal trainer with over 15 (!!) years of experience leading different movement modalities starting with Zumba Fitness in 2009, expanding to cardio boxing, yoga, run coaching, HIIT, cycling, and more over the years.
As a person currently in their marathon-mom-era, I'm passionate about helping others find joy and strength through movement. My speciality is run coaching with strength-building workouts with boxing and yoga flare. My objective is to create fun, energizing workouts that inspire you to move with purpose and feel good in your body.
Momma, I’m so happy you’re here. Moving our bodies is scary postpartum – so much has changed, but our desire to feel strong remains the same. My goal for you is to help you ease back into movement and build back up to running 10, 20, 30+ minutes.
Resources for postnatal running
Some resources I found useful for postnatal return to running (also listed in my PDF guide):
Active Mom Podcast (Spotify, etc.)
Dr. Mae Hughes I Pelvic Floor Physical Therapist (Instagram)
Dr. Lyndsay Centrowitz, DPT (Instagram)
Macy Pruett | Pre-Postnatal Trainer (Instagram)
The First Forty Days: The Essential Art of Nourishing the New Mother (Book)
Like a Mother: A Feminist Journey Through the Science and Culture of Pregnancy (Book)
I’m here to help if you need me.