Returning to Running After Birth

Written By Jessie Couch
woman running finishing a marathon

Runners love to run and I can 100% understand the desire to get moving as quick as possible after birth.

However, a gradual return to running is best to ensure we prevent pelvic floor and other musculoskeletal injuries.

Read below for our general guidance and tips for getting moving again.

Current Return To Running Guidelines:

Our current guidelines for return to running suggest waiting 3-6 months at a minimum on return to running regardless of delivery type. it also suggest a gradual strength training plan prior to return to running to help ensure we are strong enough to hit the track.

Typically return to running starts with:

  • General body weight exercise

  • Progressing to weights and resisted exercise

  • Starting to add in some dynamic/power movements

  • Then starting to add in some gentle impact before returning to running

We would like each mum to tick off each stage well before progressing to the next stage.

We would also recommend a pelvic floor strengthening program regardless of delivery type.

Whether you have birthed vaginally or via c-section, you have still carried a baby on top of your pelvic floor for 9 months and so we want to ensure it is strong enough to return to impact!

How do you assess pelvic floor strength?

We would always recommend an internal pelvic floor check if you want to return to running. This involves checking both the superficial and deep pelvic floor muscles. We can check your strength, endurance and power of your muscles. Just like any other muscle group. It is always your choice whether you would like to complete an internal assessment or not. However, it does provide a lot of information about how your pelvic floor is functioning and how well it is likely to handle impact.

We would recommend this regardless of your type of delivery. That is because even if you have had a Cesarean section, you still carried a weight around on your pelvic floor for nine months.

We typically recommend a pelvic floor assessment initially in lying and then eventually in standing.

Why is this? Because you don’t run lying down. In standing we get a sense of how your pelvic floor is functioning against gravity. I have worked with a lot of clients who function really well in lying but then struggle as soon as we move in standing. Ideally we have good standing strength to ensure that we can return to impact.

What exercises do we want to tick off before getting back to running?

The current guidelines suggest a range of exercises including strength based exercises including 20 x single leg bridges, 20 x side lying hip abduction, 20 x single leg stance. As well as power based movements such as hopping on the spot, forward bounds and jump squats. This challenges us from a strength perspective as well as from a power and impact perspective.

We want to ensure that we have:

A) The strength to be able to complete all of the above movements

B) No pelvic floor symptoms such as leaking, heaviness or pain while completing any of the above

woman wearing athletic wear lunging

What are our additional considerations for mum returning to running:

  • Good bra support. Your breasts have most likely changed and your new breasts still need support. Ensure you choose a high support bra without underwire. If you are breastfeeding, breastfeed before you head out for a run.

  • Good footwear. Your feet may also have changed. A lot of new mum’s find that their feet have gotten bigger. You may need to purchase a new pair before hitting the track.

  • Ensure a graduated return. A walk run program such as a couch to 5km is ideal for getting back into the swing of things.

  • Choose to start running on a day where you’ve had a half decent nights sleep. We know poor sleep can contribute to increase risk of injury. It would be ridiculous to say to wait until you have a full nights sleep. But maybe pick a day where your baby hasn’t decided to embody Lucifer for the evening.

  • Running uphill is going to be easier for your pelvic floor than downhill. Obviously it is a lot more challenging from a cardiovascular perspective but it will be easier on the pelvic floor.

  • Make sure you are eating enough. Especially if you’re breastfeeding. Don’t run fasted and ensure you eat within 30-45 minutes of exercise.

  • Think about taking soft/quick steps. Quick steps is very different to running fast. You can run at the same pace but take more steps. It may feel silly, but the lighter your are on your feet the less force going down the less change of injury.

At Kin Physio, we love to run and we want to help you get back to running.

Running should be done gradually and under the guidance of a women’s health physio, particularly one who has an interest in all things running and sports.

Jessie Couch
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