returning to running after having a baby
Returning to movement after pregnancy, childbirth and the intensity of the newborn bubble, is challenging for every woman. There’s the physical component of moving a body that feels very different to the one you knew so well before having a baby; the mental side centered around motivation and desire to do something, and then of course the logistics of getting out and taking time away from the baby and potentially other children.
I am a podiatrist in Melbourne, a runner, a running coach and a mum of two children. Our daughter is 3 and our son is 2. My ability to relate to life in the trenches is the easiest task in life right now! I have spent many years and worked with many women to support them in their return to physical activity, after pregnancy and childbirth. The woman who is itching to move two months postpartum, those who feel ready when their youngest is starting kinder...and every wonderful story in between. I’ve also been there myself. Not once, but twice. I’ve experienced childbirth in all its forms: our daughter was born vaginally and our son via caesarean section. And I’ve made my way back to competitive marathon running after both children.
My advice to women wanting to return to exercise, is to take things far slower than you think you “should.” Slower than someone on social media who looks to be doing things “better,” but whose story you know nothing about. Slower than ChatGPT tells you, when you type in a question about returning to exercise after a baby and slower than when you got back into things the last time you embarked on an exercise routine and before becoming a mum. Drop the expectations, drop the judgement, drop the inner voice telling you you’re not enough. Embrace the woman who has the courage to start and remember, you are enough.
Start by seeing a pelvic health physiotherapist, such as the expert and effective team at Embrace Physio + Pilates in Armadale, to ensure that your musculoskeletal and pelvic health is ready to start a new exercise program that includes progressions towards running! It is important to complete any necessary rehabilitation of abdominal and pelvic floor muscles before you start running to prevent injuries and keep you enjoying your exercise routine. This generally takes 3 months following birth or an initial appointment for pelvic health concerns such as pelvic floor heaviness, leakage of urine, abdominal straining or pain with running but rehabilitation is highly individualised. If you are less than 3 months postpartum it is advised to hold off starting high- impact exercise until this time point to allow your body enough time to heal.
On top of any rehabilitative exercise you can also start incorporating low- impact exercise options that you enjoy before starting running. A gentle 20 minute swim or walk at home is great or even joining Embrace’s more advanced return to running classes if you have the rime. The idea is that in the first couple of weeks, every time you finish your activity, you finish feeling like you could do more, like you want to do more. This is fantastic for motivation as well as preventing injury from overloading your body too quickly. “Too much, too soon” is the number one thing we’re trying to prevent!
I started SheFitt Run Coaching to help women take the next step from rehabilitation and gentle movement towards their running goals. The programs I have designed are evidence based and include structured, graduated running progressions for those wanting to run for the first time, after a break or after childbirth. You are ready to start these programs after 3 months postpartum, clearance from your pelvic health physio and being able to walk comfortably for 60minutes without pain.
The first stage in the SheFitt “Postpartum Return to Run” program is a 30 minute walk with 6 x 45 second run intervals, and this is the same in the SheFitt “Just Getting Started – Learn to Run” program. The progress is gradual, we take things slow, the approach is cautious and conservative and not at all intimidating. But by the end of month 3, following one of the two SheFitt programs mentioned above, you’re running for 40 minutes continuously.
In collaboration with Embrace Physio + Pilates, we are offering you access to these programs at 75% off using the code EMBRACE75 at check- out, helping reduce any financial barriers to returning to running.
SheFitt blog articles that support this discussion include:
You can find out more about Sophie here
Authors: Sophie Fitt & Jessica Adams, 2025