Returning To Running After Having A Baby

Women's Health Pregnancy General Health & Wellness

September 08, 2023

Tags: Childbirth , Newborns , Babies & Toddlers , Running ,

If you just had a baby and enjoy staying active, you may wonder when you can safely return to running and other types of exercise. Kendall Seiler, PT, DPT, an orthopedic physical therapist specializing in pelvic health at Franciscan Health Indianapolis, provides some guidance to get you moving again after having a baby.

Returning To Exercise

"Pregnancy and childbirth have such a significant impact on the body," said Seiler. "Your muscles, abdomen, pelvis - everything changed. If it took nine months for your body to change to accommodate a growing baby, you should expect to give your body at least nine months to return to normal."

In the first few months after giving birth, most moms women can engage in light to moderate exercise, such as walking.

The exercise level of a woman prior to pregnancy and delivery should be considered when returning to exercise after having a baby. Meaning, if you weren't training for marathons prior to pregnancy and childbirth, don't let that be your first go-to exercise postpartum. As long as your doctor hasn't advised you not to exercise, you can try the following:

Deep breathing
Bridges and clamshell exercises
Walking or other light cardio such as cycling or elliptical
Body weight squats and lunges
Standing on one foot to build strength and balance

If you begin to exercise after having a baby and experience any of the below symptoms, listen to your body and stop. Consult your doctor as you may need to seek medical attention.

Returning To Running

"In general, postpartum women can return to running three to six months after giving birth - as long as they aren't experiencing any pelvic floor dysfunction symptoms or other abnormal issues," said Seiler.

Symptoms of pelvic floor dysfunction include:

Diastasis recti (separation of the "six pack" abdominal muscles during pregnancy)
Difficulty having a bowel movement
Heaviness or pressure in the pelvic area
Lumbopelvic pain (pain in the lower back and pelvis)
Pain during sexual intercourse
Urinary or fecal incontinence (inability to control)
Urinary or fecal urgency

Assessing your readiness to run

Meeting with an experienced physical therapist is a great way to determine if you can safely return to running or other high-impact exercise. The physical therapist will talk with you about your childbirth experience, past medical history, and psychological and physiological health. The physical therapist will conduct a thorough evaluation and develop a plan to get you back to your exercise goals.

The physical therapist will assess your:

Musculoskeletal system, including your back, pelvis, and hips
Flexibility of muscles
Strength of lumbopelvic muscles including core, hips, and pelvic floor

Once you begin exercise or running, you can continue to work with a physical therapist who can also help you safely and gradually increase your running stamina or exercise intensity. Your physical therapist also can provide tips on getting adequate nutrition during the postpartum period - especially since exercise results in higher energy expenditure.

They can also recommend sportswear and clothing to support your still-changing body. For example, a physical therapist can help make sure your exercise shoes fit correctly since many women's feet grow during pregnancy. You'll want to use a supportive yet not compressive sports bra during physical activity.