Life after giving birth is beautiful and can also be overwhelming. Hobbies we enjoyed pre-pregnancy, like running, may seem impossible whether it’s due to a lack of time, lack of sleep, or feeling out of shape. However, with consistency and patience, you can absolutely build back your running stamina. Below I share seven important tips for how to start running postpartum in a slow and safe way, and feel good while doing it.

I followed and found success with these guidelines, but of course, your return to postpartum running is unique to you, so always be sure to listen to your body and consult your medical team if you have any questions or concerns.

A woman is standing on a deck outside with trees and a garden in the background. She is wearing a light blue shirt that says "Leadville", black UnderArmor shorts, and bright yellow running shoes. There is a running bib pinned to her shirt that says "Celebrate Tom Walton 5k" and she's holding an Irving gift card in one hand. In the other hand, she is holding a toddler girl who is wearing a pink onesie. They are both smiling at the camera.

How to Start Running Postpartum: 7 Important Tips:

1. Start with Run/Walks

If you ran before pregnancy, the idea of run/walks might be new to you. Even if you have always been able to complete runs without walking breaks, starting out with run/walks can help ensure that you are approaching your postpartum running in a very gentle manner. This approach takes time yet warrants longterm health and safety with both running and childbirth recovery.

Below is an example of what your first postpartum run could look like:

Warmup: 5 minute walk
Workout: 4 x (1 minute very easy run, 4 minute walk)
Cool down: 5 minute walk

As you build consistency and if you are pain-free while running, increase your running one minute at a time and slowly decrease your walking.

If you are looking for a customized postpartum running plan, I would love to help you! Email me at [email protected] or check out my Run Coaching Services page to learn more.

2. Run at an Easy Effort

As tempting as it might be to quickly get back to running faster and completing speed workouts, focus on running slowly and comfortably. To help with this, prioritize your effort instead of aiming for certain paces and speeds. Consistently running easy efforts, especially when newly postpartum, ensures that a runner is not overexerting themselves, giving their body plenty of time to heal from childbirth, and reducing the risk of injuries.

This Rate of Perceived Effort Guide will help you figure out what an “easy effort” feels like without having a watch dictate that for you.

3. Prioritize Recovery

In general, runners need ample recovery to rebuild from their training and get stronger for future running. Couple that with recently giving birth, and a newly postpartum mom needs to be very mindful about her time spent when not running. Some key factors of recovery include:

Getting enough sleep
Fueling properly
Hydrating
Managing stress

Now, it’s obviously difficult to get a full night’s sleep with a newborn. Because of this, know that it’s okay to skip a run if you are feeling exhausted. There’s a time and place for pushing through drowsiness, but the postpartum stage is a fragile one, so be extra kind to yourself and know a missed run here and there is completely fine.

Additionally, be sure to have at least one rest day in between running days so your body can recover properly. Remember, our training is only as good as our recovery, and this will help jumpstart the muscle rebuilding process, reduce the risk of injuries, and help avoid overtraining and burnout.

A woman is running on a track around a field as the sun is rising in the background. She is wearing a black athletic jacket with a white stripe and black spandex leggings. Underneath her jacket is a light blue shirt. Her hair is in a ponytail and her sneakers are black Nike sneakers. She is holding a phone in her right hand.

4. Incorporate Pelvic Floor Strengthening

After giving birth, adding pelvic floor work to your routine helps rebuild and strengthen muscles that become weaker during pregnancy and childbirth. The program Postpartum Moves, is a 10-week workout regime which targets the pelvic floor and guides newly postpartum mothers through the early phases of exercise and movement.

As always, be transparent with your OBGYN and pelvic floor therapist about how you’re feeling, and hold off on running or progressing with running until they agree it is safe to do so.

5. Stay Patient

If you are looking to build healthy and long-lasting postpartum fitness in this sport, it will take time. Your body spent just under a year growing your baby so be gentle with yourself and any expectations you might have. It’s very possible that your return to running postpartum will take close to, if not, a year.

A slow, safe, and patient build with both mileage and intensity will:

Help with recovery
Reduce the risk of injuries
Keep this process fun

6. Don’t Compare Your Current Running to Your Pre-Pregnancy Running

If you ran before pregnancy, expect your paces and ability to cover certain distances to temporarily look different. It’s completely normal to be slower when first starting out and not run quite as far as you ran before giving birth. With a slow and safe build back, you are more than capable of running like you were pre-pregnancy, and likely beyond that as well!

Additionally, you may need to cut your run short sometimes if your baby needs you. This happens and is just a part of motherhood; it doesn’t mean your workout was a waste or didn’t help you progress. Keep showing up and remember that the goal is never to be perfect. Always aim for progress over perfection!

7. Celebrate Victories Along the Way

Lastly, it’s important to recognize and celebrate milestones in your postpartum running journey. Whatever you’re celebrating, remember to smile and be proud of yourself – you have accomplished so much! Some milestones may be:

No longer including walking breaks
Running your first postpartum race
Increasing the number of running days per week
Stroller running with your baby
Introducing small doses of harder efforts

Related: 3 Jogging Stroller Workouts

Looking for Help with Postpartum Running?

I would love to help you during this very special time in your life! Email me at [email protected] or check out my Run Coaching Services page to learn more.

Recap of How to Start Running Postpartum:

At first, postpartum running may feel slow, uncomfortable, and overwhelming. However, with consistency and time, you can absolutely build back your running stamina. Follow the seven important tips below on how to start running postpartum and feel good while doing it!

Start with run/walks
Run at an easy effort
Prioritize recovery
Incorporate pelvic floor strengthening
Stay patient
Don’t compare your current running to your pre-pregnancy running
Celebrate victories along the way

Comment Below:

How was your experience returning to running postpartum? Is there something you wish you did differently?

If you recently gave birth, what questions do you have about how to start running postpartum?

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