Returning to Running After Baby
Content reviewed against published NIH, ACOG, NHS guidelines
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Your health matters just as much as your baby's. If you are dealing with returning to running after baby, here is what you need to know.
The short answer
Current guidelines recommend waiting at least twelve weeks postpartum before returning to running, and only after being cleared by your provider and ideally assessed by a pelvic floor physical therapist. Running is a high-impact activity that places significant demands on the pelvic floor, core, and joints, all of which need time to recover after pregnancy and birth. Returning too early can lead to pelvic floor dysfunction, urinary incontinence, and injury.
Key takeaways
- Current guidelines recommend waiting at least twelve weeks postpartum before returning to running, and only after being cleared by your provider and ideally assessed by a pelvic floor physical therapist. Running is a high-impact activity that places significant demands on the pelvic floor, core, and joints, all of which need time to recover after pregnancy and birth. Returning too early can lead to pelvic floor dysfunction, urinary incontinence, and injury.
- Usually normal when: Feeling slower and less fit than before pregnancy when you first return to running
- Call your doctor if: You experience sharp, sudden pain in your pelvis, abdomen, or cesarean scar during exercise
- Varies by age — see the age-by-age breakdown below
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By Age
What to expect by age
0-6 weeks postpartum
Running is not recommended during this period regardless of how you delivered. Your body is still healing from pregnancy and birth, and your pelvic floor muscles are recovering from the strain of carrying a baby and delivering. Focus on rest, gentle walking, and pelvic floor exercises (Kegels and breathing). Even competitive athletes should respect this recovery window. Walking distance and pace can gradually increase as you feel comfortable.
6-12 weeks postpartum
After your postpartum checkup, you can begin building a foundation for running through low-impact exercises. Focus on core rehabilitation, pelvic floor strengthening, and building lower body strength with exercises like squats, lunges, and bridges. A pelvic floor physical therapist can assess whether your pelvic floor is ready for the impact of running. Signs that you are not yet ready include urinary leakage, pelvic heaviness, or pain during walking or lower-impact exercise.
12-16 weeks postpartum
The earliest recommended return to running is twelve weeks postpartum, and only if you meet readiness criteria: you can walk for 30 minutes without pain, pelvic heaviness, or leakage; you can perform single-leg balance, squats, and calf raises without difficulty; and ideally you have been assessed by a pelvic floor therapist. Start with a walk-run program (such as alternating one minute of running with several minutes of walking) and gradually increase running intervals. This is a marathon, not a sprint - patience now prevents problems later.
4-6 months postpartum
By this point, many runners are building back mileage and confidence. Continue to progress gradually, adding no more than 10% to your weekly running volume. If breastfeeding, wear a supportive sports bra and consider feeding or pumping before runs. Relaxin levels may still be elevated, which can affect joint stability and increase injury risk. Listen to your body: if you experience leaking, pelvic pressure, or pain, scale back and consult your pelvic floor therapist. Your pre-pregnancy pace will return, but it takes time.
What Should You Do?
When to take action
- Feeling slower and less fit than before pregnancy when you first return to running
- Needing to use a walk-run approach for the first several weeks
- Some mild muscle soreness as your body readapts to impact exercise
- You are leaking urine during or after running, even small amounts
- You feel pelvic heaviness, pressure, or a bulging sensation during or after running
- You have persistent hip, pelvic, or low back pain related to running
- You had a significant perineal tear or cesarean delivery and want guidance on safe return
- You experience sharp, sudden pain in your pelvis, abdomen, or cesarean scar during exercise
- You develop heavy vaginal bleeding during or after running
- You feel a noticeable bulge at your vaginal opening, which could indicate pelvic organ prolapse
Doctor Visit Checklist
Bring this checklist to your next pediatrician visit to discuss Returning to Running After Baby.
Things to mention
- You are leaking urine during or after running, even small amounts
- You feel pelvic heaviness, pressure, or a bulging sensation during or after running
- You have persistent hip, pelvic, or low back pain related to running
- You had a significant perineal tear or cesarean delivery and want guidance on safe return
Observations to share
- You are leaking urine during or after running, even small amounts
- You feel pelvic heaviness, pressure, or a bulging sensation during or after running
- You have persistent hip, pelvic, or low back pain related to running
Urgent signs to report immediately
- You experience sharp, sudden pain in your pelvis, abdomen, or cesarean scar during exercise
- You develop heavy vaginal bleeding during or after running
- You feel a noticeable bulge at your vaginal opening, which could indicate pelvic organ prolapse
My notes
From ismybabyalright.com — free, evidence-based baby health guides
Related Conditions
Exercise After Birth: When to Start Safely
Most people can begin gentle movement like walking and pelvic floor exercises within days of an uncomplicated vaginal delivery. After a cesarean delivery, recovery typically takes longer and you should wait for provider clearance before anything beyond gentle walking. ACOG recommends that postpartum individuals can gradually resume exercise when they feel ready, rather than waiting for a specific milestone, though a postpartum checkup is important to assess readiness for higher-intensity activity.
Pelvic Floor Weakness After Birth
Pelvic floor weakness after birth is extremely common, affecting the majority of women who deliver vaginally and many who deliver by cesarean. The muscles, ligaments, and nerves of the pelvic floor are stretched and sometimes injured during pregnancy and delivery. With targeted pelvic floor exercises and time, most women see significant improvement within the first year postpartum.
Postpartum Urinary Incontinence
Urinary incontinence after birth is very common, affecting up to one-third of women in the postpartum period. The most common type is stress incontinence, where urine leaks with coughing, sneezing, laughing, or exercise, caused by the stretching and weakening of the pelvic floor during pregnancy and delivery. Pelvic floor exercises (Kegels) are highly effective, and most women see significant improvement within three to six months.
Related Resources
Postpartum Recovery Guide
Week-by-week postpartum recovery timeline and warning signs.
Month-by-Month Development
Detailed monthly development guides from birth through 24 months.
When to Call the Doctor
General guide on when to call the pediatrician, visit urgent care, or go to the ER.
Frequently asked questions
Is returning to running after baby normal?
When should I call the doctor about returning to running after baby?
When is returning to running after baby normal?
What causes returning to running after baby?
What should I mention to my pediatrician about returning to running after baby?
Is returning to running after baby normal at 0-6 weeks postpartum?
Is returning to running after baby normal at 6-12 weeks postpartum?
Should I go to the ER for returning to running after baby?
Does returning to running after baby go away on its own?
References
- [1]Goom T, Donnelly G, Brockwell E. Returning to Running Postnatal: Guidelines for Medical, Health and Fitness Professionals Managing This Population. British Journal of Sports Medicine, 2019. NIH
- [2]American College of Obstetricians and Gynecologists. Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Committee Opinion No. 804, 2020. ACOG
- [3]National Health Service. Returning to Sport or Exercise After Having a Baby. NHS, 2024. NHS
All content follows our editorial policy and is reviewed against published clinical guidelines.
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Related Resources
Bottom line
Most cases of returning to running after baby are normal. Talk to your pediatrician if you experience sharp, sudden pain in your pelvis, abdomen, or cesarean scar during exercise.
Trust your instincts. If something feels wrong, reach out to your pediatrician. Worrying about your baby means you care — that is a good thing.
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Exercise After Birth: When to Start Safely
Most people can begin gentle movement like walking and pelvic floor exercises within days of an uncomplicated vaginal delivery. After a cesarean delivery, recovery typically takes longer and you should wait for provider clearance before anything beyond gentle walking. ACOG recommends that postpartum individuals can gradually resume exercise when they feel ready, rather than waiting for a specific milestone, though a postpartum checkup is important to assess readiness for higher-intensity activity.
Pelvic Floor Weakness After Birth
Pelvic floor weakness after birth is extremely common, affecting the majority of women who deliver vaginally and many who deliver by cesarean. The muscles, ligaments, and nerves of the pelvic floor are stretched and sometimes injured during pregnancy and delivery. With targeted pelvic floor exercises and time, most women see significant improvement within the first year postpartum.
Postpartum Urinary Incontinence
Urinary incontinence after birth is very common, affecting up to one-third of women in the postpartum period. The most common type is stress incontinence, where urine leaks with coughing, sneezing, laughing, or exercise, caused by the stretching and weakening of the pelvic floor during pregnancy and delivery. Pelvic floor exercises (Kegels) are highly effective, and most women see significant improvement within three to six months.
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