Let me share a story I see all too often with postpartum running mamas:
You go in for your six-week postpartum check-up. Your OB gives you the “all clear” to return to exercise. You’re thrilled—finally, a chance to move your body again! The next morning, you decide to go for a light jog. After all, it’s just a jog.
Maybe you feel some discomfort right away—leakage, pain, heaviness. Or maybe you feel “fine,” so you keep running a few times a week, maybe even every day. A few months go by, and you decide to sign up for a race.You are cruising along at 6 months postpartum, maybe even a year. But suddenly, your body doesn’t feel quite right. You’re leaking more often, or maybe you’ve developed nagging pain in your hip, knee, foot—or even deep in your pelvis.
You figure, “Maybe I just need to do some kegels,” and hope that will fix it. But it doesn’t. In fact, it might get worse. You feel frustrated, defeated. You start to believe this is just your new normal. That “this is just the way it is now.”
As a pelvic health physical therapist, one of my biggest passions is preventing moms from reaching that point of resignation. Because here’s the truth: it doesn’t have to be this way.
With the right guidance and progression, you can return to running safely and confidently after pregnancy. Whether you‘re 6 weeks or 20 years postpartum, there’s so much we can do to support your pelvic health and athletic goals. But the earlier we lay a solid foundation, the smoother your return to running will be.
Let’s talk about why jumping straight into running at 6 weeks postpartum might not be the best idea—and what to do instead.
Why You Need a Strong Foundation Before Returning to Running
1. Impact Matters
Running places a significant load on the pelvic floor. With each step, force travels through your legs, hips, pelvis—and ultimately, your pelvic floor. Studies estimate that your pelvic floor manages 2–3 times your body weight per step while running. Over a 10-minute jog? That adds up fast.
2. Increased Intra-Abdominal Pressure
Running can increase pressure within your abdomen, which pushes down on your pelvic floor. Think of your pelvic floor as a trampoline supporting your organs. More pressure = more weight on the trampoline. If the pelvic floor isn’t strong and coordinated enough yet, symptoms like leakage or heaviness can appear. Alternatively, if the pelvic floor is too tight, it can’t react properly to this change in load.
3. Pelvis Changes
During pregnancy and delivery (even with a C-section), the pelvic floor muscles and surrounding connective tissues—like ligaments—are stretched and can lose strength and coordination. This can affect how well your pelvic floor responds to movement and impact. Rebuilding that connection through low-impact, targeted exercises is a crucial first step before returning to higher-intensity activities like running.
4. Hormonal Changes
Postpartum hormones (especially if you’re breastfeeding) affect your joints, ligaments, and muscle tissue. Your pelvis, SI joints, hips, and low back may be more vulnerable during this time, which makes strength training and targeted rehab even more important.
The Good News
No matter how far postpartum you are—6 months, 5 years, or more—it’s not too late. But I’m especially passionate about helping moms avoid these struggles in the first place. A guided, intentional return-to-running program can make all the difference.
In upcoming posts, I’ll dive into how to rebuild core and pelvic floor connection, what to look for when considering a return to impact, and how to progress running volume safely. Stay tuned 🙂