When To Start Running Postpartum

After going through the incredible journey of pregnancy and childbirth, many new mothers are eager to regain their fitness and start running again. But the question that often lingers in their minds is: when is it safe to start running postpartum? As a passionate runner and a mother myself, I understand the desire to get back into running after giving birth. In this article, I will delve deep into this topic and provide you with key insights and guidelines on when to safely resume running postpartum.

Listen to Your Body

First and foremost, it’s important to listen to your body. Pregnancy and childbirth can have a significant impact on a woman’s body, and the recovery process is unique for each individual. Some women may recover quickly and feel ready to start running again within a few weeks, while others may require more time.

Pay attention to any discomfort or pain you may experience. Postpartum bleeding, known as lochia, is a common occurrence and can last for several weeks. It’s important to wait until the bleeding has significantly decreased or stopped entirely before engaging in any high-impact activities, such as running.

Additionally, be mindful of any pelvic floor issues. Pregnancy and childbirth can weaken the pelvic floor muscles, leading to problems such as urinary incontinence or pelvic organ prolapse. Consult with a healthcare professional, such as a pelvic floor physiotherapist, who can assess your pelvic floor strength and provide guidance on when it’s safe to start running.

Seek Medical Clearance

Before resuming any exercise routine, it’s crucial to consult with your healthcare provider. They will be able to assess your individual circumstances and provide personalized advice on when it’s safe for you to start running postpartum.

Typically, healthcare professionals recommend waiting at least six weeks after vaginal delivery and eight weeks after a cesarean section before engaging in high-impact activities like running. However, this timeline can vary depending on various factors, such as the type of delivery, any complications during childbirth, and your overall health.

During your postpartum check-up, discuss your desire to start running with your healthcare provider. They will evaluate your physical recovery, assess any diastasis recti (abdominal separation), and provide specific guidance tailored to your unique situation.

Start Slow and Gradual

When you receive the green light from your healthcare provider, it’s essential to start running slowly and gradually. Your body has been through a significant transformation, and it needs time to adjust and rebuild strength.

Begin with gentle exercises, such as walking or light jogging, and gradually increase the intensity and duration over time. Pay attention to how your body feels during and after each run. If you experience any pain or discomfort, scale back your workouts and give yourself more time to recover.

Consider Supportive Gear

Investing in supportive gear can significantly enhance your postpartum running experience. Look for a high-quality, supportive sports bra to provide adequate breast support, especially if you are breastfeeding. Consider wearing a postpartum belly wrap or compression leggings to provide extra support to your abdominal muscles and pelvic floor.

Stay Hydrated and Fuel Well

Proper hydration and nutrition are key when it comes to postpartum running. Breastfeeding mothers, in particular, need to ensure they are adequately hydrated to support milk production. Always carry a water bottle with you during your runs and drink plenty of fluids before and after your workouts.

Focus on consuming a balanced diet that includes nutrient-dense foods to support your postpartum recovery. Incorporate a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals. If you are unsure about your nutritional needs, consult with a registered dietitian who specializes in postpartum nutrition.


Returning to running postpartum is an exciting milestone for many new mothers. It’s essential to prioritize your physical and mental well-being, listen to your body, and seek professional guidance before embarking on your running journey. Remember, every woman’s postpartum journey is unique, so be patient with yourself and enjoy the process of rediscovering your love for running while taking care of your postpartum body.