The Pre & Post Natal Coach

Returning to Running Post-Natally

By April 25, 2023April 27th, 2023No Comments

Congratulations! You’ve just had a new baby, and now you’re feeling ready to get back into running. As you embark on this exciting journey, it’s important to remember that your body has gone through a lot of changes during pregnancy and childbirth. So, it’s crucial to take certain considerations into account before diving back into your running routine. Here are some tips to help you safely ease back into running postnatally.

Pelvic Floor Considerations

After pregnancy and childbirth, your pelvic floor muscles may be weakened. These muscles support your bladder, uterus, and rectum, and they’re vital for controlling urine and bowel movements. Running puts pressure on your pelvic floor, which can cause issues if your pelvic floor is not strong enough.

Before you start running, it’s important to have an evaluation with a women’s health physiotherapist who can assess the strength of your pelvic floor muscles. They can give you specific exercises to help strengthen and retrain those muscles so you can continue to progress in your running.


During pregnancy, your body changes to accommodate your growing baby, which can lead to poor posture. This posture can persist well after birth, leading to discomfort and even pain while running.

To improve your posture, focus on standing up tall with your shoulders relaxed, chest lifted, and core engaged. By engaging your core muscles, you will have better support around your pelvis and lower back.

Wearing a Supportive Sports Bra

After pregnancy, your breasts may have changed in shape and size, so it’s important to invest in a supportive sports bra that fits you well. A well-fitting sports bra can help reduce breast movement and minimize discomfort while you’re running.

When shopping for a supportive sports bra, look for one with adjustable straps and a wide band that goes around your ribcage. This style will provide the best support and minimize bouncing.

Take It Slow

It’s important to start slowly and gradually increase the intensity and duration of your running. Don’t expect to pick up from where you left off, as your body has gone through many changes. Be kind to yourself and give your body time to adapt to the new demands of running.

In conclusion, returning to running postnatally is an exciting step, but it’s important to take certain considerations into account. Consult a women’s health physiotherapist to assess your pelvic floor strength, focus on good posture, invest in a supportive sports bra, and start slowly. By following these tips, you’ll be able to run safely and comfortably postnatally.