If you consider yourself a runner (or want to become one!), then this blog is for you.
Many women are eager to return to running postpartum. Whether running is part of your exercise routine, stress relief, social life, or identity, it can be frustrating to feel like your body isn't quite ready. Whether you're hoping to jog around the neighborhood, train for a race, or simply get back to your favorite form of exercise, returning to running postpartum requires more than waiting for your six-week checkup.
It's important to take your time and prepare your body for the demands of running rather than focusing on a specific number of weeks postpartum.
As both a pelvic floor physical therapist and a runner, I understand the desire to get back to doing what you love while also protecting your long-term pelvic health.
What Makes Running Different From Other Exercise?
Running places unique demands on the body that make it very different from lower-impact activities such as walking. With every stride, your body absorbs and generates forces that travel through your feet, legs, hips, core, and pelvic floor. These structures must work together to manage impact, maintain stability, and support efficient movement.
While you may feel comfortable walking after having a baby, running requires a higher level of strength, coordination, endurance, and pressure management. That's why being able to walk without symptoms doesn't necessarily mean your body is fully prepared for the demands of running.
When Can You Return to Running Postpartum?
Postpartum recovery is a journey, and it is unique to every woman. While the six-week postpartum checkup is considered standard care, it is not necessarily a green light to fully begin running. The pelvic floor and core need gradual, intentional rebuilding after pregnancy and childbirth.
While every recovery is different, research helps us understand how the body heals after childbirth and why a gradual return to running is important.
Research shows us:
The uterus and placenta site heal in the first several weeks, though your body continues internal healing for months.
Muscles, joints, and connective tissues can take up to a year to fully recover and regain strength.
Hormones continue to shift postpartum and may remain in flux for months or even years, especially while breastfeeding.
Every body and every birth experience is different. We recommend seeing your doctor at your six-week postpartum checkup and a pelvic floor physical therapist between three and six weeks after delivery. This allows you to develop a safe, personalized plan for returning to running based on your individual needs, goals, and recovery.
Common Postpartum Symptoms That Can Show Up While Running
Several common—but not normal—postpartum symptoms can appear when returning to running.
If you experience any of the following symptoms while running, it may be a sign that your body would benefit from additional support and assessment before increasing mileage or intensity:
Urinary leakage
Pelvic heaviness or pressure
Pelvic pain
Low back pain
Hip pain
Feeling unstable or disconnected
Many women assume these symptoms are simply part of motherhood, but they are often signs that the pelvic floor, core, or surrounding muscles need additional support.
What Does a Pelvic Floor Physical Therapist Evaluate Before Returning to Running?
At Chicago Mama Physical Therapy, we take several factors into account before helping a patient return to running.
Our comprehensive evaluation may include:
Pelvic floor muscle function
Core strength and coordination
Breathing mechanics
Pressure management
Hip strength
Balance and single-leg stability
Running-specific movement patterns
Because every woman is different, there is no one-size-fits-all return-to-running plan.
How Pelvic Floor Physical Therapy Can Help Runners
A pelvic floor physical therapist can be an invaluable resource for postpartum runners.
Some of the ways we help include:
Individualized assessment based on your goals
Strengthening muscles that need additional support
Relaxation strategies if muscles are overactive or tense
Return-to-running progressions
Education about symptoms and recovery
Guidance on safely increasing activity levels
One of our primary goals is to build your confidence as you return to running postpartum. We are passionate about helping women feel confident in how their bodies function and move so they can participate in the activities they love without fear, uncertainty, or hesitation.
As a runner myself, I understand that running is often about much more than exercise. It can be stress relief, personal achievement, community, and an important part of your identity.
Helping an athlete get back to her running and experience that "runner's high" brings us great joy.
Frequently Asked Questions
Can I run at 6 weeks postpartum?
Every woman is different. While many women receive medical clearance around six weeks postpartum, that does not automatically mean the body is ready for the impact and demands of running. A pelvic floor assessment can help determine whether your body is prepared to safely return.
Should I see a pelvic floor physical therapist before returning to running postpartum?
A pelvic floor physical therapist can assess strength, coordination, pressure management, movement patterns, and symptom presentation to help determine whether your body is ready for running and identify areas that may need additional support.
What to Expect at Chicago Mama Physical Therapy
At Chicago Mama Physical Therapy, we believe you deserve to feel strong, confident, and supported as you return to running. We want to help you return to running feeling strong, confident, and supported—not wondering if your body is ready.
What you'll experience at Chicago Mama Physical Therapy:
Dedicated one-on-one sessions that last a full hour
Treatment in the privacy and comfort of a tranquil treatment room rather than a busy physical therapy gym
Consistency in care with the same physical therapist at every visit
Specialized expertise in pelvic health and pregnancy/postpartum physical therapy
A whole-body approach that considers more than just your pelvis
A personalized roadmap designed to help you safely and successfully reach your running goals
We'll get there together.
Next Steps for Healing
If you're ready to start running postpartum but want to make sure you're doing it safely, schedule your free discovery call today.
Our team will guide you through a personalized plan so you can rebuild strength, heal fully, and return to movement with confidence.
If you're in Barrington, IL or the surrounding Northwest suburbs, visit chicagomamapt.com/contact or call 312.554.5146.