Postpartum Return To Running

When I was thinking about my postpartum recovery, I promised myself is that I wouldn’t do too much too soon. 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. That goes for coming back from an injury or running after pregnancy.

Because I had a really healthy, movement-filled pregnancy (interval runs the week I gave birth and an hour Peloton ride 4 hours before my water broke) and a pretty easygoing birth experience (no major trauma or significant tearing) I knew I could probably get to walking a bit sooner than recommended. That said, I still took the first two weeks super slow, scaling up to 45-minute walks by week 4. I’m holding off on high impact exercise – running and jumping – until week 12(ish).

*Here are some snaps from running during pregnacy! It included a couple of half marathons, a 25k trail race, and many coffee jogs.

As I sit down to write this, I’m 10 weeks postpartum and just came in from a 30-minute interval “run” – 10 x 1 minute jog, 2 minutes walk. Everything felt good, but I’m going to hang around here for the week before scaling up to 1 minute on, 1 minute off. As always, consult your doctor or a physical therapist before resuming high impact exercise. I met with my pelvic floor physical therapist last week and feel confident about where my strength is at – enough for at least these 1-minute intervals.

If YOU are hoping to return to running after baby or are coming back from an injury, drop me a line! I’m a certified personal trainer with certifications in pre/postnatal exercise training.

Resources for postnatal running

Some resources I found useful for postnatal return to running:

Plan for postnatal running

The last resource there, Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport, is one of the only studies out there when it comes to postnatal running (if you know of others, comment below!). As more and more birthing people return to sport, there’s definitely more information out there and people to look to for guidance. That said, remember that ALL BODIES ARE DIFFERENT and COMPARISON (really is) THE THIEF OF JOY. When returning to running, you need to go by feel. If scaling up does not feel good… your body is not ready.

Here’s some general guidance based on my research and knowledge as a pre/postnatal certified personal trainer. Of course, this varies based on your prenatal activity, birth experience, and postnatal recovery (physical, mental, emotional).

  • Weeks 0-2: Rest. Rest. Rest. Focus on rest. Say in or around bed for the first week if you can, then start to add very light movement around the house in week 2. If it’s not possible to stay in or around bed, be mindful of how much your moving and keep an eye on bleeding. Your physician can advise here.

  • Week 3: We have a pretty active dog and I desperately wanted some time outside, so I started to scale up to 15-minute walks. This is safe to do, just keep it super slow.

  • Week 4: Going into week 4, bleeding should be slowing down and you should be feeling a little stronger. If 15-minute walks felt good, it’s safe to scale up to 30-minute walks. Again keep it slow and steady. Another tip here: I would sometimes find it overwhelming or overstimulating to bring the baby, the dog, or both (eek!) on a walk in these early days. Have a partner or a friend come with or go alone with your favorite playlist/podcast.

  • Weeks 5-6: Now you can start going out longer than 30 minutes and/or add some faster walking intervals (just 30-60 seconds a bit faster).

Goals during the first 6 weeks postpartum: You should only exercise during this period if it makes you feel both physically and psychologically better. Otherwise, it’s just not necessary. Outside of walking and getting fresh air daily… the only other “exercise” you need to try to mix in is for your pelvic floor. If you have access to pelvic floor physical therapy… please go. You’ll likely focus on getting your abdominals to active, your pelvic floor to contract/relax, and strengthening your glutes.

  • Weeks 7-12: These weeks round out the fourth trimester – a period of time I wish I prepared for more. It’s common to experience some lingering pregnancy symptoms during this time, along with some fatigue. When it comes to exercise, train gently and focus on controlled, strong movements. The goal is always to feel safe and strong in your body. That said, if everything feels good and you’re cleared by your doctor, now is the time to add a little more intensity. Those phases of intensity should be kept conversational with a RPE of <6. Here are some exercises to consider in order of priority:

    • Kegel exercises and any other movements suggested by your pelvic floor physical therapist

    • 360 breathing

    • Chest stretches 

    • Walking – with 30-60 seconds intervals of faster walking

    • Jogging intervals – starting with 1 minute on, 2 minutes off

  • Weeks 12+: Full clearance for return to running or pre-pregnancy sport should be assessed weekly as training volume increases (2-10% per week) per ACSM guidelines – so… in other words… go by feel and scale back when things don’t feel good. Here’s a sample return to running plan for weeks 12+ – applicable to birthing people or those returning from injury.

Of course, your return to running program may vary based on your level of activity before, any cross training you’re doing, and how things feel as you increase volume. I can help with this! Drop me a note: https://emilygokita.com/contact

Why get moving after pregnancy

Movement is such an important part of my life. I knew that once baby arrived, exercise would look different for me but, in the hierarchy of my needs, I kept daily movement right after food and water. Sometimes it looks like a long walk with baby and dog, sometimes it’s a morning run or Peloton ride. Either way, it’s gotta happen.

Here’s why you should prioritize it too:

  • Researchers found that exercise after pregnancy reduced depression; those exercises included stretching, walking, aerobic activity, Pilates, and yoga

  • Exercise boosts energy and promotes better sleep (in all people, not just postpartum)

  • It’s a stress reliever and time you can dedicate to yourself

Support postpartum running with strength

If you can, go see a pelvic floor physical therapist. They’ll be able to identify your unique weaknesses and advise how you can improve them. My weaknesses look a lot like my pre-pregnancy weaknesses… adductors, abductors, and my glute medius. I’m also realizing that my core and pelvic floor are on their way to getting stronger, but I’m having a hard time relaxing those same areas. Knowing all of that, I can string together exercises to help.

I can’t begin to assume which exercises would be right for you and your postpartum running journey, but they’ll likely be centered around core rehab, glute strengthening, and stretching.

Remember relaxin

Production of relaxin stops when the placenta is delivered, but picks up again if you are breast/chest feeding. Relaxin can lead to reduced joint stability and make high impact movement (like running) feel a little bleh. A little extra strength work and stability training in your postpartum era won’t hurt.

I’m here to help if you need me.

FitnessEmily Gokita