Returning to Running After Having A Baby.

Written By katie salcole

If you’re anything like me, your socials are probably full of running content right now. It feels like everyone is running—and everyone has advice.

And while that can be really motivating, returning to running after having a baby is a little more complex than just popping on your shoes and heading out the door.

As a women’s health physio, here are some of the key things I want you to check before you hit the pavement.

Are You At Least 12 Weeks post birth?

The first 12 weeks after birth are often called the fourth trimester—and for good reason.

You’ve navigated the changes of pregnancy, you’ve birthed your little miracle but you are not quite done yet. In the 4th trimester your body is still doing a huge amount behind the scenes:

  • Your uterus is shrinking back to its pre-pregnancy size

  • Tissues and any scars (perineal or caesarean) are still healing

  • Hormones like oestrogen are low (impacting tissue strength and recovery)

  • Your breasts are adapting to feeding or to weaning

  • Sleep is patchy at best

  • Emotions are all over the place

  • And you are still mentally adjusting to life with a newborn

That’s why we generally recommend waiting until at least 12 weeks postpartum before returning to running.

If you’re not there yet, this doesn’t mean you can’t do anything—it just means focusing on the right kind of movement for this stage.

Think:

  • Walking (build it up gradually)

  • Cycling

  • Swimming

  • Postnatal Pilates or yoga

  • Gentle strength training

Consider this your foundation phase, getting the basics down here make such a difference to your overall recovery.

Do You Feel Recovered From Pregnancy and Birth?

This is less about a specific timeline and more about how your body actually feels.

Ask yourself:

  • Do I have any pelvic pain?

  • Are there any lingering aches or niggles?

  • Do I feel strong and supported through my core?

Pregnancy and birth place a lot of demand on your body, especially your core, hips, and pelvic floor.

If something doesn’t feel quite right, it’s worth addressing it now rather than pushing through and dealing with a bigger issue later.

How’s Your Sleep?

I know—this one can feel a bit unfair to even ask.

But sleep really does matter when it comes to returning to higher-impact exercise like running.

If you’re:

  • Waking multiple times a night

  • Not getting more than a couple of hours of uninterrupted sleep

  • Feeling completely exhausted day-to-day

…it might be worth holding off for a little longer.

Running on very little sleep can increase your risk of injury and leave you feeling more depleted, rather than energised.

During tougher sleep phases, it can be helpful to stick with lower-impact movement and strength work instead.

Any Pelvic Floor Symptoms?

This is a big one.

When you run, the load through your pelvic floor can be around 2–2.5 times your body weight—so it needs to be ready.

If you are experiencing:

  • Leaking (even “just a little”)

  • Heaviness or a dragging sensation

  • Pelvic pressure

Your body is giving you useful information—not something to ignore.

Getting support from a pelvic health physio can make a huge difference here.

How Are You Feeling Mentally?

As a physio, my main focus is on your physical recovery. But I also know we are so much more than just our body and our mental health is arguably more important. 

For many women, running is:

  • A mental reset

  • Time alone

  • A way to feel like themselves again

If that’s you, this becomes a different conversation.

It’s rarely about saying “no”—but it might mean:

  • Adjusting your plan

  • Taking a more gradual approach

  • Putting the right supports in place

A Gentle Reminder

Returning to running after having a baby isn’t about getting back to where you were as quickly as possible.

It’s about building back in a way that supports your body now—so you can keep running long-term, without setbacks.

If you’re unsure about any of the above, a postnatal physio assessment can give you a really clear picture of where your body is at, what you are ready for and what it might need a little more time (or support).

And Finally, You’re Not Behind

If you’re not running yet, you’re not behind.

You’re doing exactly what your body needs.

And when you do return, you’ll be doing it from a much stronger, more supported and much more sustainable place.


katie salcole
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