How To Start Running After Pregnancy

As a new mom, getting back into running after pregnancy can feel overwhelming. However, it’s an excellent way to regain fitness and energy while enjoying some much-needed “me time.” Here are some personal tips and insights from my experience on how to ease back into running post-pregnancy.

Consult with Your Doctor

Before lacing up your running shoes, it’s crucial to have a postpartum check-up with your doctor. They can give you the green light to start exercising and provide guidance on any specific precautions or considerations based on your delivery and recovery.

Start Slowly with Walking

After getting the go-ahead from my doctor, I found it beneficial to start with brisk walking. This helped me gauge my body’s readiness for more intense activity. Additionally, it allowed me to enjoy some light cardio while pushing the stroller, which was a great way to bond with my baby.

Invest in Supportive Gear

Invest in a good quality sports bra, as post-pregnancy breast changes may require extra support during exercise. Additionally, consider getting fitted for proper running shoes to provide the support and cushioning needed for your feet and joints, especially if you’re still carrying some pregnancy weight.

Engage in Postpartum Strength Training

After pregnancy and childbirth, the body needs time to recover and regain strength. Incorporating postpartum-specific strength training exercises, such as pelvic floor and core muscle workouts, can help prevent injuries and support your running endeavors.

Listen to Your Body

Be attentive to your body’s signals. It’s okay to feel more fatigued or less energetic than before. Some days might be harder than others, and that’s normal. Rest when needed and don’t push yourself too hard. Remember, the aim is progress, not perfection.

Connect with Other Running Moms

Joining a local running group or connecting with other running moms can provide a supportive and understanding community. Sharing experiences, tips, and struggles can be incredibly motivating and reassuring during this postpartum journey.


Starting to run again after pregnancy has been a rewarding and rejuvenating experience. It’s not always easy, and there are days when it feels like an uphill struggle, but every step counts. By being patient, listening to my body, and seeking support, I’ve found joy and empowerment in rediscovering my love for running amidst the beautiful chaos of postpartum life.