There's a moment, usually somewhere between six and twelve weeks postpartum, when you start thinking about running again. Maybe it's because you walked past your trainers. Maybe you saw someone out on an early morning run and felt something stir. Whatever it was, here you are.
And the internet is about to make this much more complicated than it needs to be.
This guide won't do that. Starting running after having a baby is genuinely manageable, but there are a few things worth knowing before you lace up. I'll walk you through them.
First: When is it safe to start running again?
The old advice was "six weeks and you're good." That's been revised significantly. Current guidelines, backed by physiotherapy research, suggest at least 12 weeks postpartum before returning to running, regardless of how you feel.
After a caesarean, many women's health physios recommend waiting 16–20 weeks. Your core and pelvic floor have done an enormous amount of work, and they need time that isn't visible from the outside.
Before you run: Get a check-up with a women's health physiotherapist, not just your GP. They can assess your pelvic floor function directly, which a standard six-week check doesn't do. This single appointment can save you months of problems.
If you're not sure where to find one, search "women's health physio" plus your suburb. Most Australian capital cities have several options, and many offer telehealth if location is tricky.
What to do before you run
The gap between giving birth and running isn't a waiting room. There's actually useful work you can do in that time.
Reconnect with your pelvic floor
Not doing kegels aggressively. Just paying attention. Breathe into your belly, feel your pelvic floor release on the inhale, gently lift on the exhale. Do this lying down for 5 minutes a day. It builds the foundation running sits on.
Walk before you run
Seriously. A 30-minute walk done consistently for 4–6 weeks prepares your body far better for running than jumping straight into intervals. It's not "just walking". It's loading your joints, rebuilding your aerobic base, and testing how your pelvic floor responds to impact.
Work on your posture
Feeding, carrying, and leaning over a pram all tighten the chest and round the shoulders. A few minutes of chest stretching and gentle thoracic rotation each day pays off enormously when you return to running upright.
How to start running after baby: the gradual approach
When you're cleared and ready, don't start with a run. Start with walk-run intervals.
A structure that works well:
- Weeks 1–2: Walk 28 minutes, run 2 minutes (split across the session)
- Weeks 3–4: Walk 20 minutes, run 10 minutes total
- Weeks 5–6: Walk 15 minutes, run 15 minutes total
- Weeks 7–8: Continuous 20–25 minute run at easy effort
Easy effort means you can hold a conversation. If you can't talk comfortably, slow down. This isn't a tempo run. You're rebuilding infrastructure.
The warning signs to stop: Leaking (any amount), heaviness or pressure in your pelvis, pain during or after a run, or any feeling that something "isn't right." These are signals to ease off and check back with your physio, not to push through.
What to expect when you start running after a baby
Your first few runs will probably feel harder than you expect. That's normal. Your aerobic fitness drops off quickly during pregnancy, and the sleep deprivation that follows doesn't help your recovery.
Two things that help most new parents:
- Set an alarm, not an intention. "I'll run when I find the time" doesn't work with a newborn. Put it in the calendar like an appointment.
- Don't compare to before. Your pre-baby times, distances, and paces are a different chapter. This is chapter one of something new.
Running while breastfeeding
Yes, it's safe. A few practical things help:
- Wear the most supportive sports bra you can find. This makes a significant comfort difference
- Feed or express before your run if breast fullness is uncomfortable
- Stay well hydrated. Running increases your fluid needs on top of breastfeeding
- Some babies are fussy immediately after a very intense run (lactic acid in milk), but an easy run is usually fine
Running with a pram
Pram running is a completely valid option, and a great way to fit training around a baby who won't nap unless they're moving. A few things to note:
- Most manufacturers recommend waiting until 6 months before running with a pram (baby's neck muscles need to be strong enough)
- Push with one hand when you can. It helps your running form
- Your pace will be slower, and that's fine. It's still a training run
- A jogging pram with fixed front wheel makes a significant difference over a standard pram
Frequently asked questions
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