When is it safe to return to running after having a baby?

When is it safe to return to running after having a baby?
When is it safe to return to running after having a baby?

The timeline for returning to running after having a baby varies for each individual and depends on several factors, including your overall health, the type of delivery you had, and any complications you may have experienced during pregnancy or childbirth.

Here are some general guidelines to consider:

  1. Consult Your Women’s Health Physical Therapist: Before resuming running or any strenuous exercise postpartum, it’s crucial to consult with your Women’s Health Physical Therapist. They can assess your specific situation, including your recovery progress, and provide personalized recommendations.
  2. Postpartum Recovery Time: In general, it’s advisable to wait until after your six-week postpartum checkup before starting any high-impact exercises, such as running. This allows time for your body to heal from childbirth, especially if you had a cesarean section or experienced complications.
  3. Listen to Your Body: Pay close attention to how your body feels. If you experience any pain, discomfort, or heaviness in your pelvic area, it’s essential to stop running and consult your Women’s Health Physical Therapist.
  4. Pelvic Floor Health: Pregnancy and childbirth can affect the strength and function of your pelvic floor muscles. It’s crucial to address any pelvic floor issues before returning to running. Pelvic floor exercises can help strengthen these muscles.
  5. Gradual Return: When you get the green light from your Women’s Health Physical Therapist, consider a gradual return to running. Start with walking, then incorporate short intervals of jogging or running. Gradually increase the intensity and duration as your body adjusts.
  6. Supportive Gear: Invest in a good-quality sports bra for breast support, and consider wearing a supportive postpartum belt to help with abdominal and pelvic support.
  7. Hydration and Nutrition: Stay hydrated and nourished, especially if you’re breastfeeding, as your body requires additional nutrients and fluids.
  8. Pelvic Floor Physical Therapy: Some women benefit from pelvic floor physical therapy to assess and address any pelvic floor issues before resuming running or other high-impact activities.
  9. Consider Your Baby: If you’re breastfeeding, keep in mind that nursing before exercise can help reduce discomfort from engorged breasts.
  10. Rest and Recovery: Adequate rest and recovery are crucial. Postpartum fatigue is common, so listen to your body and prioritize sleep and self-care.


Remember that every woman’s postpartum experience is unique. What’s most important is that you prioritize your health and well-being.

While returning to running can be a healthy goal, it should not come at the expense of your physical recovery or overall well-being.

Always consult with your Women’s Health Physical Therapist. for personalized guidance on when and how to safely resume running after giving birth.

Treatment options for pelvic floor therapy

Pelvic floor physical therapy is valuable for both men and women who experience pelvic floor issues, such as incontinence, pelvic pain, and sexual dysfunction. It can significantly improve quality of life and help individuals regain control and confidence in their pelvic health.

At PhysioFit of NC, we have the expert team in pelvic floor physical therapy to help you to the fullest.

We provide a comprehensive treatment approach through our Women’s Health Program.  This includes manual therapy and exercises to improve conditions related to the pelvic floor muscles.

Don’t hesitate to contact us today so we can help you!