Return to Running After Baby

Since many women love to run, this is a question that comes up often: "when can I return to running postpartum?"

If you are a runner, it can be tempting to go too far too soon. After my first son, I went for relatively long trail run/walk (over 5K) at about 3 months post. I should have known better. I came home and leaked on my way to the bathroom. This is urge incontinence and it’s one of the signs to watch for when returning the run.

I don’t recommend doing what I did. Since that time, a group of prominent pelvic health physiotherapists from around the world collaborated to publish evidence-based guidelines on return running postpartum.

The guidelines are public and can be read here: "Returning to Running Postnatal - Guidelines for Medical, Health and Fitness Professionals Managing this Population"

“Running is a high impact sport placing a lot of demand on the body. In a recent systematic review investigating urinary incontinence in female athletes, high impact exercise was found to have a 4.59 fold increased risk of pelvic floor dysfunction compared to low impact exercise.”

- Tom Goom, Grainne Donnelly and Emma Rockwell, 2019

To save you from reading the entire thing in depth, I have created my own, simple summary of these guidelines to help you.

Get your free guide to returning to run here!