When Can I Start Running After Birth

After giving birth to my beautiful baby, I couldn’t wait to get back into shape and start running again. But I had so many questions: When is it safe to start running after giving birth? How will my body handle the physical demands of running? Will it affect my milk supply if I am breastfeeding? In this article, I will share my personal experience and provide some insights into when you can start running after giving birth.

Postpartum Recovery

Before diving into running, it’s important to give your body time to heal and recover from childbirth. The postpartum period is a crucial time for your body to recuperate and regain strength. This period typically lasts about six weeks but can vary based on individual circumstances.

During this time, it is essential to listen to your body and take things at a slow and steady pace. Remember, every person’s postpartum recovery is different, and there is no one-size-fits-all timeline.

Consult with Your Doctor

Before resuming any exercise routine, including running, it is crucial to consult with your healthcare provider. They will assess your overall health, delivery method, and any complications to provide personalized advice and guidance.

Your doctor will evaluate your healing progress and may recommend waiting until after your postpartum check-up, usually around six weeks, before starting any high-impact activities like running.

Listen to Your Body

Once you receive the green light from your healthcare provider, it’s time to lace up your running shoes! However, it’s vital to pay attention to your body’s cues and take things slow. Remember, your body has gone through significant changes, and it needs time to adapt.

Start with gentle activities, such as walking or light jogging, and gradually increase the intensity and duration as your body allows. Don’t push yourself too hard or get discouraged if you can’t run at the same pace or distance as before. It’s perfectly normal to take some time to regain your pre-pregnancy fitness level.

Consider Pelvic Floor Health

Running puts stress on your pelvic floor muscles, which may have been weakened during pregnancy and childbirth. It’s essential to prioritize pelvic floor exercises or Kegels to strengthen these muscles and prevent issues such as urinary incontinence.

Consult with a pelvic floor physiotherapist to learn specific exercises and techniques to strengthen your pelvic floor. They can guide you on when it’s safe to start running and provide personalized recommendations based on your individual needs.

Breastfeeding Considerations

If you are breastfeeding, you may wonder if running will impact your milk supply. While exercise itself does not affect milk production, some factors related to running may have an indirect influence.

Staying hydrated and ensuring proper nutrition are crucial for maintaining a healthy milk supply. Make sure to drink plenty of water and consume a well-balanced diet to support both your exercise routine and breastfeeding journey.


Starting running after giving birth can be an exciting and empowering journey. However, it’s essential to prioritize your postpartum recovery, consult with your healthcare provider, listen to your body, and consider factors such as pelvic floor health and breastfeeding.

Remember, every person’s journey is unique, so be patient and kind to yourself. Gradually ease back into running, and you will soon regain your strength, fitness, and the joy of hitting the pavement once again.