Ready to Run After Baby? What Every Postpartum Runner Should Know
Getting back into running after having a baby is a big milestone for any postpartum runner. Taking that step can feel empowering, but it can also be confusing, frustrating, or even scary if your body doesn’t feel like it used to. Many postpartum people try to jump back into exercise only to find themselves dealing with new aches, pains, or pelvic floor symptoms they didn’t expect.
The good news is that with the right plan, you can make a strong, confident return to running after baby.
At Boston Pelvic Physical Therapy in Melrose, Massachusetts, we specialize in helping postpartum runners safely rebuild strength, reduce symptoms, and feel like themselves again. Let’s take a look at what the research says, common challenges, and how pelvic floor physical therapy should be part of your postpartum running plan.
How common are postpartum running issues?
Research shows that a large percentage of people stop running during pregnancy and never return postpartum. One study (Moore et al., 2021) found that about a quarter of runners do not return to running after childbirth.
The reasons vary, but common barriers include fear of injury or worsening symptoms, lack of guidance on when or how to return, pelvic floor symptoms, and general fatigue and reduced time or motivation.
If you’re having a hard time returning to running post-baby, it’s not because you’re lazy or making excuses. The postpartum body goes through enormous changes and without proper postpartum running guidelines, it’s easy to feel lost. You deserve a clear, step-by-step approach and comprehensive support to handle impact again.
The top symptoms postpartum runners face:
During pregnancy and delivery, your body undergoes major hormonal shifts, tissue stretching, and muscle weakening, especially in the core and pelvic floor. These areas are vital for supporting your spine, absorbing impact, and maintaining bladder and bowel control. Issues like the below can sneak up on a postpartum runner who’s trying to follow old routines with a new body:
1. Leaking urine (incontinence)
This happens when pressure builds in your core and your pelvic floor isn’t able to manage it well, often during jumping, landing, or sprinting. A recent study found that anywhere from 8-57% of postpartum runners experience leaking (BJSM Delphi Study, 2025)!
2. Pelvic heaviness or dragging sensation
This could be a sign of pelvic organ prolapse, which can worsen with high-impact activity if not managed properly. Learn more about prolapse and what treatment options are available here. Note that BPPT clinicians have advanced certification in pessary fitting (non-surgical devices that support pelvic organs and alleviate discomfort).
3. Lower back, hip, or pubic pain
Mismanaged load, muscle imbalances, or lack of deep core support can all contribute.
4. Feeling "disconnected" from your core
Even without diastasis recti, your abdominal muscles may not be engaging properly after birth, which affects your ability to stabilize the rest of your body.
5. Just not feeling ready (mentally or physically)
Intuition matters. If something feels off, it probably is. That doesn’t mean you should give up altogether…it may just mean taking a different approach and asking for help.
5 tips for returning to running postpartum
Just because you're "cleared" for exercise at your 6 week postpartum checkup doesn’t mean you should lace up your shoes and sprint out the door! Here are 5 key methods the Boston Pelvic PT team uses when guiding patients back to running post-baby:
1. Rebuild strength before adding impact
Focus on glutes, core, and single-leg stability first. Think: bridges, bird dogs, clamshells, and single-leg squats. These muscles are your shock absorbers. Check out these short clips for more info:
2. Check your pressure management
Can you exhale and engage your deep core when you lift, push, or move? It’s trickier than it sounds…and that skill is key for protecting your pelvic floor during runs.
3. Start with walk-run intervals
This is a foundational tool in most postpartum running plans. Instead of going for mileage or pace at first, test your body with short intervals. This helps build endurance gradually and lets you monitor symptoms.
4. Watch for red flags
Leaks, pelvic heaviness, or pain are clear signals you need to pause and reassess. These aren’t things you should just “push through” and hope get better - they’re important warning signs from your body.
5. Work with a specialist
There’s no badge for DIY-ing your recovery. A pelvic floor PT is expertly trained to assess your breathing, alignment, strength, and symptoms to help you run smarter and safer.
Why work with a pelvic floor PT?
Whether you’re training for your first post-baby race or just hoping to jog around the block comfortably, we meet you where you’re at as a postpartum runner. Here's how we help set your whole body up for success:
Thorough movement assessment: We look at how you walk, squat, breathe, and brace.
Pelvic floor evaluation: Optional, trauma-informed (aka you are always in control) internal assessments to check coordination, strength, and tone.
Customized strength plan: Tailored to your body, your goals, and your timeline (something a YouTube clip won’t get you).
Return to run testing: Includes impact drills and strategies for pacing, cadence, and form.
Support and education: Know what’s normal, what’s not, and when to level up (from PFPTs who are runners themselves).
Whole-person support: We know the journey of rediscovering yourself after having a baby isn’t just physical, it’s mental too.
"Dr. Katie's exam gave me the confidence to return to impact exercise..."
You're in great hands! As a physical therapist myself, who specializes in the exercise and return to run piece of pregnancy and postpartum, I was very selective about who I sought out for myself after having my first baby.
I saw Dr. Katie and could not speak more highly of her and the whole BPPT practice. I saw them mostly preventatively as I wanted to get clearance from a pelvic floor specialist before I returned to run. Dr. Katie's exam gave me the confidence in returning to impact exercise and some highly specific things I could incorporate to stay healthy that I wouldn't have known on my own.
I refer all my patients, friends and family their way! - GC
When to book a pelvic floor PT appointment
If you're:
Leaking or feeling pain or heaviness when you run
Your body feels ‘off’ and discombobulated
Hesitant to even try running again
Looking for clear guidance instead of internet rabbit holes
...it’s time to come see us.
Please don’t wait until something is "bad enough." You deserve support now, so you can get back to moving in a way that feels strong, fun, and freeing. It’s never too late to get help, but today is better than tomorrow.
Email our practice manager Kathy at info@bostonpelvicpt.com to ask any questions and schedule your first visit today. Also make sure to ask about our new 6-visit Run Ready package, which is specifically designed to return to running postpartum (or any other high impact activity)!
And remember to follow along on Instagram for more pelvic floor tips, stories, and real-life wins from our community.
You’ve got this…and we’ve got you!
