If you’ve read the last two blog posts (part 1 HERE and part 2 HERE) on returning to running postpartum, you might feel ready to get moving again. So, what’s the best way to transition back to running safely and effectively?
The best way to return to running postpartum is through a graded return, gradually increasing your running volume and intensity. Currently, research on the best approach is limited, but from my experience working with postpartum athletes for the last nine years, run-walk intervals have proven to be very effective.
Initially, start with a low volume of running combined with a higher volume of walking. For example, your first session might be:
5 minutes of walking, followed by 1 minute of running, repeated 1–2 rounds.
There are many ways to progress from here, which makes working with a physical therapist or coach invaluable. They can monitor your symptoms, check your running form, assess recovery, and determine the safest and most effective way to progress.
How to Safely Progress Your Running
Some ways to safely progress your running include:
- Increasing the number of intervals completed
- Decreasing the walking time between runs
- Increasing the running time per interval
- Increasing running speed
- Increasing the frequency of running sessions per week
- Changing the running surface (e.g., from pavement to trail)
If you don’t have access to a coach or physical therapist, it’s important to watch your symptoms closely. A useful general rule is to not increase your weekly running volume or intensity by more than 10%. If you start experiencing symptoms, such as pelvic pressure, leaking, or pain, consider returning to the previous level where you felt symptom-free before attempting to progress again.
The Importance of Strength Training
One key piece often overlooked when returning to running postpartum is the continued focus on strength training. Strength is essential for staying strong, healthy, and injury-free.
In addition to your run-walk intervals, continue strength work targeting:
- Single-leg strength
- Core stability
- Pelvic floor training
- Impact conditioning (jumping, changing speeds)
When Can You Return Sooner or Progress Faster?
There are always caveats to returning to running postpartum. You may be able to return sooner or progress faster if:
- You have a long history of running and/or ran during pregnancy
- You don’t experience any symptoms at rest or with activity
Final Thoughts:
Each postpartum journey is unique and it can be hard to simply give out a one-size fits all approach to returning to running. The key take-aways are to build a solid foundation of total body strength and train your pelvic floor for impact, then work through a graded return through run-walk intervals, and monitor symptoms throughout. If you aren’t sure where to start or struggling in your return to running journey, we’d love to work with you. Our remote programing through the CoachRX app is a great way to work through a return-to-running program.