Can I Start Running 6 Weeks After Giving Birth

After giving birth, many new moms are eager to get back into shape and regain their pre-pregnancy fitness levels. One popular question that often comes up is whether it is safe to start running just six weeks after giving birth. As a mother myself and an expert on running sports, I understand the desire to get back into running as soon as possible. However, it’s important to approach postpartum exercise with caution and listen to your body.

Physical Recovery

First and foremost, it’s crucial to give your body enough time to heal after giving birth. Pregnancy and childbirth put tremendous strain on a woman’s body, and it takes time for the body to recover. In the six weeks following childbirth, your body goes through a process called postpartum healing, during which the uterus contracts back to its pre-pregnancy size and any tears or incisions from delivery heal.

During this time, it’s important to focus on gentle exercises that help strengthen your core and pelvic floor muscles. These muscles play a crucial role in supporting your spine and pelvis during running. Engaging in activities like walking, pelvic tilts, and gentle stretching can help promote healing and prepare your body for more intense exercise like running.

Consult Your Doctor

Before starting any exercise program after giving birth, it is essential to consult with your healthcare provider. They can evaluate your overall health, assess any potential complications from your delivery, and provide personalized advice based on your specific situation. Every woman’s recovery process is unique, and what may be suitable for one person may not be right for another.

Sharing your desire to start running with your doctor will help them guide you on when it is safe to begin. They may recommend waiting longer than six weeks, especially if you had complications during childbirth or if you had a C-section. It’s crucial to follow their guidance to prevent any potential harm to your body.

Listen to Your Body

Once you have received the green light from your doctor, it’s still important to listen to your body and pay attention to any warning signs. Running too soon or too intensely after giving birth can lead to injury, pelvic floor dysfunction, or other complications.

Start by incorporating short intervals of running into your routine and gradually increase the duration and intensity over time. Pay attention to how your body responds. If you experience any pain, discomfort, or excessive fatigue, it’s a sign that you may need to scale back and give yourself more time to recover.

Support Your Body

As a new mom, it’s crucial to provide your body with the support it needs during and after running. Investing in a good-quality sports bra that offers proper breast support is essential. After giving birth, your breasts may be more sensitive and prone to discomfort or pain. Wearing a supportive bra will help minimize any discomfort and prevent long-term damage.

Additionally, consider wearing supportive and comfortable running shoes. Your feet and joints may still be recovering from the changes that occurred during pregnancy. Ensure that your shoes provide adequate cushioning and support to minimize the risk of injury or discomfort.


While the desire to start running six weeks after giving birth is understandable, it’s essential to prioritize your health and well-being. Listen to your body, consult with your doctor, and take it slow. Remember, the postpartum period is a time for healing and adjustment, and pushing yourself too hard too soon can have adverse effects. With patience, proper support, and gradual progress, you can safely and successfully incorporate running back into your postpartum fitness journey.