Returning to Running After Baby
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.
Thousands of parents search for this exact thing. You are not alone.
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
Sources
Related Resources
Trust your instincts. If something feels wrong, reach out to your pediatrician.
Worrying about your baby means you care. That is a good thing.
Related Maternal Concerns
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.
Dealing with Abnormal Prenatal Screening Results
An abnormal prenatal screening result can be terrifying, but it is important to understand that screening tests are designed to cast a wide net and have significant false-positive rates. Most people with abnormal screening results go on to have healthy babies after further testing confirms the baby is fine. An abnormal screening is a reason for more information, not a diagnosis.
Pregnancy Over 35 (Advanced Maternal Age)
While pregnancy after 35 carries some increased risks (including chromosomal abnormalities, gestational diabetes, and hypertension), the vast majority of people over 35 have healthy pregnancies and healthy babies. The term "geriatric pregnancy" is outdated and does not reflect reality. With appropriate prenatal care and monitoring, outcomes are excellent.
Amniocentesis Questions and Fears
Amniocentesis is a diagnostic test performed between 15-20 weeks that analyzes amniotic fluid to detect chromosomal conditions and genetic disorders with over 99% accuracy. The risk of pregnancy loss from the procedure is approximately 1 in 500-1,000 when performed by an experienced provider. Understanding the actual risks can help you make an informed decision.