Follow a postpartum return-to-running protocol

What to Do

After pregnancy, allow a minimum 3-week rest before considering return to running. Use a walk-run protocol with gradual increases of 2-10% per week. Prioritize core and pelvic floor strengthening before adding running volume.

Why It Works

A 2024 Delphi consensus study in the British Journal of Sports Medicine found significant strength and motor control deficits persist postpartum, particularly in the core and lumbopelvic region. There is no one-size-fits-all timeline — return depends on birth type, recovery, prior fitness, and current physical capacity. Multidisciplinary care (OB/GYN, pelvic floor PT, running coach) is recommended.

Tips

• Moderate exercise does not affect breast milk production or composition — hydrate well
• Screen for pelvic floor dysfunction before returning to impact exercise
• Incontinence during running is common postpartum but is treatable — see a pelvic floor PT
• Be patient with your body — pregnancy changes take months to fully recover from