When Is It Safe to Start Running After having my Baby?
When Is It Safe to Start Running After having my Baby?
One of the most common questions I get is: When can I start running again after having a baby?
It’s an important question because returning to high-impact exercise too soon can cause lifelong damage to your body. Here’s what you need to know:
When to Start Running Again
🏃 Wait at least 12 weeks before attempting high-impact exercise. Your body needs time to heal, and the relaxin hormone that loosens joints and ligaments during pregnancy takes time to settle.
🏃 Listen to your body – if you experience any leaking, heaviness, dragging, or discomfort, it’s a sign that your body isn’t quite ready yet.
How to Ease Back Into Running
✅ Start with strength first – Focus on activating your core, glutes, pelvic floor, and posture before adding impact. If your body isn’t strong enough, running can lead to injuries or pelvic health issues.
✅ Begin with intervals – Instead of jumping straight into a 20-minute run, try 1-minute running, 1-minute walking, gradually increasing your running time as your body allows.
✅ Check in with your body – Ask yourself: Am I feeling any pressure, leaking, or discomfort? If yes, scale it back and give your body more time to strengthen.
Get the Right Support for Your Return to Running
To help you rebuild strength and confidence, I’ve put together a video training and guide: "The 5 Best Exercises for Mums" for just $49. This will walk you through exactly what you need to do to get your body strong and prepared for running safely.
Grab it here 👉 https://4u8mlurgx6smepsgcbo9.app.clientclub.net/courses/offers/36a2e36c-4723-439d-910e-8d383347a48c
If this resonated with you and you feel like you need more guidance, you can book a 1:1 coaching session with me: https://www.activemum.com.au/contact
Together, we’ll dive into what’s going on for you, what you're struggling with, and create an in-depth action plan to help you feel like the healthiest, happiest, most energized mum you can be.
Take care and happy running!