Returning to Running Postnatal

When Should You Get Back to Running Postnatal?

Running is the preferred activity for many people, offering freedom, fitness, and much needed headspace.

After having a baby, it can be tempting to hit the road again—especially if you’re not experiencing symptoms and feel good enough to do it.

But here’s the thing: even if you feel great, whether you had a vaginal or C-section delivery, even if you ran pre-pregnancy or during pregnancy, it doesn’t mean your body is ready for running early postnatal.

Why? Let’s Explore.

Your ligaments and soft tissues are still influenced by pregnancy hormones, leaving them softer and more prone to injury.

Your alignment may have shifted during pregnancy due to the load and postural demands of carrying baby and postnatal due to the physical demands of caring for your baby.

Hidden dysfunctions could be lurking under the surface, such as pelvic organ prolapse after a vaginal delivery even if you don't have symptoms or adhesions under even a well-healed C-section scar.

Internal wound healing within the uterus is ongoing.

Plus, in a time when you’re likely more tired than usual, and your nutrition and hydration might take a backseat to the demands of motherhood, this may just not be the ideal time to get back to running. 

So, The Big Question Is: When Should You Get Back To Running Postnatal?

To help answer that, let’s look at the Return to Running Postnatal Guidelines 2019. But first, a real-life story that highlights why expert guidance is essential.

A Patient Story: The Risk of Running Too Soon

A client came to me at six weeks postnatal, seeking help after experiencing worsening symptoms. She’d been back running since three weeks postnatal because her gym trainer said it was okay as long as she built up slowly. By six weeks, after being back running for three weeks, she was dealing with vaginal heaviness and an aching pelvic floor that worsened after every run and lasted longer each time.

When I examined her, she had a mild internal prolapse and weak pelvic floor muscles. I explained to her that the Return to Running Postnatal Guidelines recommend waiting until at least 12 weeks postnatal before resuming running no matter how good you feel. She was shocked—she had assumed her gym trainer was a reliable source of information.

This story highlights the importance of getting the right advice, from the right person. Protecting yourself and your long-term pelvic health is crucial, and a Pelvic Health Physiotherapist is best placed to guide you safely.

A Summary Of The Guidelines

The Return to Running Postnatal Guidelines 2019 provide evidence-based recommendations for when and how to resume running safely after childbirth. Here’s a brief summary:

1. Timing Matters

   • It’s recommended to wait until at least 12 weeks postnatal before running to allow adequate healing.

2. Pre-Running Criteria

   • Before resuming running, you should be able to comfortably perform the following exercises without pain, heaviness, dragging, or incontinence:
     • Walk for 30 minutes.
     • Balance on one leg for 10 seconds.
     • Perform 10 single-leg squats on each side.
     • Jog in place for one minute.
     • Do 10 forward bounds.
     • Complete 10 hops on each leg.
     • Execute 10 repetitions of single-leg ‘running man’ exercises.

3. Strength is Key

   • Incorporating exercises like single-leg bridges, side-lying leg lifts, and single-leg sit-to-stands helps build strength for running. Aim for 20 repetitions of each exercise.
4. Pelvic Floor Assessment is recommended to determine pelvic floor strength and control, and to check technique as ability to perform pelvic floor exercises correctly is affected postnatal.

5. Gradual Progression

   • Start with short, manageable distances and gradually increase intensity and volume to allow your body to adapt.

6. Seek Expert Advice

   • Every postnatal recovery is unique. A pelvic health physiotherapist can evaluate your readiness for running and guide you safely back to exercise.

For more details, you can view the full guidelines here: Return to Running Postnatal Guidelines 2019

To make an appointment with me for a Postnatal Check Up Click Here

How Can I Help You

Whether you had a vaginal birth or a C-section, whether you feel good or have symptoms, a Postnatal Check-Up with me at Down Below Physio is the best way to determine your readiness for running.

During this comprehensive assessment, I’ll:

• Take a full detailed history, including your previous exercise routine and your postnatal goals for training.
• Check your pelvic floor strength, coordination, and screen for prolapse.
• Evaluate your core strength and check for diastasis recti.
• Assess your readiness for impact exercises and check your musculoskeletal system. 
• Give you detailed advice and create a personalised exercise plan tailored to your body and goals.

Imagine knowing with confidence that you’re definitely ready to return to running without guesswork or fear of harm.

Ready to Get Back to Running?

Let’s take the guesswork out of your recovery. Book your Postnatal Check-Up with me today and get back to lacing up your runners and hitting the road with confidence.

Book Your Postnatal Check Up