Postpartum - Return to Running
You’ve had your baby, and now you’re eyeing that first run again—but something feels different. It’s not as simple as lacing up your sneakers and heading out the door like it used to be. Your core might feel disconnected, your hips unsteady, or you’re just unsure where to even begin. That’s where our postpartum fitness program comes in. We guide you step-by-step through rebuilding core and hip stability, regaining single-leg strength, and easing your body back into higher-impact movement. Because returning to running after birth isn’t about bouncing back—it’s about moving forward, stronger and more supported than ever.
- TEAMBUILDR APP
- 64 Training Days
- Postpartum Workouts Included
Return To Running Program
If you’re newly postpartum or not sure where to start, join our return to running program!
$239
Marathon Training Program
If you’ve completed our running program and are 6+ months postpartum, join our 28-Week Marathon Training Program!
Sample Week of Training
I remember standing at the end of my driveway, stroller packed and shoes laced, feeling excited to run again after having my baby. But just a few steps in, I knew something was off. My body—once strong and capable of long distances—suddenly felt foreign. My core felt disconnected, like it wasn’t even part of the movement, and my hips wobbled with each stride. I stopped and walked home, frustrated and confused.
I thought, “I was a runner. Why can’t I just run?”
What I didn’t realize then was that postpartum running isn’t just about time—it’s about rebuilding. You need more than rest. You need stability. You need strength. And you need a plan.
That’s exactly why we created this program. To help you navigate your return to running with confidence—not by pushing through discomfort, but by restoring your foundation first. Whether you’re months or years postpartum, we’re here to support your journey forward.
Our program includes four training sessions each week: two lower body focused days and two upper body focused days. Each workout begins with a core stabilization warm-up, targeted mobility, and a dynamic prep sequence for the day’s focus. The programming is intentionally progressive—designed to build strength, improve core and pelvic stability, and support a confident return to running or any fitness goal you’re working toward.
Frequently Asked Questions
- Dumbbells & Kettlebells
(Barbell with Bumper plates is optional)
- Long resistance band with attachment point
(Door anchors are a great home option!)
- Glute Mini Band
- Step Up Surface
- Pilates Ball
- Optional for program:
- Cable machine
- Bench
- Stationary Cardio Machine
This program is delivered in the Teambuildr app as a list of exercises with short demo videos. This is a self-paced workout program.
The workouts are delivered as a list of exercises with demo videos, but you work out at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr
If you purchase the full program (or complete all payments in a payment plan), you maintain lifetime access of the course, including any updates we make to the programming!
This means you can use this program for as long as you need postpartum, and for future postpartums.
We do review if your account is active after about six months, so you may lose access temporarily due to inactivity. But, we can always recreate your account! If your account has been removed and you need it reset, email us at info@mamastefit.com.
We recommend starting the fitness program no earlier than 4-6 weeks after birth, and when all your postpartum bleeding has stopped.
You may find that you still don’t feel ready to begin at 4/6 weeks, which is also okay!
Absolutely! This program is designed to help with many postpartum related conditions such as diastasis and prolapse. Sometimes we may have a plateau in our healing because we are not challenged enough!
We also recommend working with a pelvic floor physical therapist either in-person or virtually to receive individualized care for your specific situation. The more support, the better!
Move through the program in order, so if you can only do 2 workouts one week, continue with the third workout the following week.
You complete the workouts at your own pace!
Never too late! But, if you have already done a focused rehabilitation program, it may be worth exploring our beyond postpartum fitness programs!
Our fitness program can still be beneficial years postpartum, especially if you feel disconnected or have lingering issues from pregnancy and birth. We have clients who are several years postpartum finally find relief after doing our programs!
This program includes 4 strength workouts per week. There are two lower body focused workouts and two upper body focused workouts. Starting at week 7, the program includes plyometrics and running programming on each training day.
General week layout is:
- Monday: Squat/Deadlift
- Tuesday: Bench Press/Vertical Pull
- Thursday: Hip Thrust/Hinge and Lunges
- Friday: Overhead Press/Rows
Each workout includes core stabilization and pelvic floor exercises, strength and stabilization training, a progression to lifting and running, and warm up/cool down mobility exercises.
Meet Your Coach
I’m the head coach and founder of MamasteFit, with a master’s degree in exercise science and a thesis focused on prenatal fitness to prepare for birth—so I’ve spent countless hours diving into the research on how movement impacts pregnancy, birth, and recovery. Beyond the textbooks, my years of working hands-on with in-person prenatal and postnatal clients have given me a deep, real-world understanding of how to support women through this transformative season. It’s this unique blend of science and practical experience that shapes everything I teach.
What our Clients Say
Prepare for Motherhood Bundles
The Athlete’s Bundle
- 40-Week Prenatal Strength Program
- 16-Week Postnatal Return to Fitness Program
- Birth Prep On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $865
- Your Savings: $130
- Lifetime
$735
Birth to Marathon Program
- Postpartum Return to Running Program
- 28-Week Marathon Training Program
- Lifetime
$429
Postpartum Prep and Movement Bundle
- Postnatal Yoga On-Demand Program
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $418
- Your Savings: $124
- Lifetime
$294
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Postpartum
Return to Running Programs
You’ve had your baby, and now you’re eyeing that first run again—but something feels different. It’s not as simple as lacing up your sneakers and heading out the door like it used to be. Your core might feel disconnected, your hips unsteady, or you’re just unsure where to even begin. That’s where our postpartum fitness program comes in. We guide you step-by-step through rebuilding core and hip stability, regaining single-leg strength, and easing your body back into higher-impact movement. Because returning to running after birth isn’t about bouncing back—it’s about moving forward, stronger and more supported than ever.
- postpartum fitness
- 64 Training days
- Teambuildr App
Postpartum Recovery Mini-Course
Sign up for our newsletter to join the FREE Early Postpartum Recovery Course for a general guide to your initial postpartum recovery. This course includes breathing exercises, mobility, and gentle core exercises to start your recovery after birth!
I remember standing at the end of my driveway, stroller packed and shoes laced, feeling excited to run again after having my baby. But just a few steps in, I knew something was off. My body—once strong and capable of long distances—suddenly felt foreign. My core felt disconnected, like it wasn’t even part of the movement, and my hips wobbled with each stride. I stopped and walked home, frustrated and confused.
I thought, “I was a runner. Why can’t I just run?”
What I didn’t realize then was that postpartum running isn’t just about time—it’s about rebuilding. You need more than rest. You need stability. You need strength. And you need a plan.
That’s exactly why we created this program. To help you navigate your return to running with confidence—not by pushing through discomfort, but by restoring your foundation first. Whether you’re months or years postpartum, we’re here to support your journey forward.
rETURN TO rUNNING pROGRAM
If you’re newly postpartum or not sure where to start, join our return to running program!
$239
mARATHON tRAINING pROGRAM
If you’ve completed our running program and are 6+ months postpartum, join our 28-Week Marathon Training Program!
$259
pOSTPARTUM mARATHON bUNDLE
Bundle our postpartum return to running program and marathon program together to save $70!
$429
Sample Week of Training
Our program includes four training sessions each week: two lower body focused days and two upper body focused days. Each workout begins with a core stabilization warm-up, targeted mobility, and a dynamic prep sequence for the day’s focus. The programming is intentionally progressive—designed to build strength, improve core and pelvic stability, and support a confident return to running or any fitness goal you’re working toward.
Meet Your Coach
Learn from our years of experience supporting in-person and online prenatal, birth, and postpartum clients!
Gina
I’m the head coach here at MamasteFit and am passionate about having a pain-free pregnancy. Pain is NOT a requirement of pregnancy, and the solution for pain relief is not birth! After suffering from SI joint pain during my first pregnancy and being told the only solution was birth–I knew this couldn’t possibly be true and sought out the answers to resolve pelvic pain! After working with in-person prenatal clients and partnering with physical therapists, we found the solution and developed this program. This program is a collection of my research and what has worked for our in-person training clients (and hundreds of online clients too)!
Frequently Asked Questions
- Dumbbells & Kettlebells
(Barbell with Bumper plates is optional)
- Long resistance band with attachment point
(Door anchors are a great home option!)
- Glute Mini Band
- Step Up Surface
- Pilates Ball
- Optional for program:
- Cable machine
- Bench
- Stationary Cardio Machine
This program is delivered in the Teambuildr app as a list of exercises with short demo videos. This is a self-paced workout program.
The workouts are delivered as a list of exercises with demo videos, but you work out at your own pace. This is a traditional workout delivery format. You may find the first week or so of doing the program takes a little longer as you learn our exercises. But once you are more familiar your workout length should decrease!
Watch this video for a walkthrough of the Teambuildr app: MamasteFit Prenatal and Postnatal Fitness Program: How to use Teambuildr
If you purchase the full program (or complete all payments in a payment plan), you maintain lifetime access of the course, including any updates we make to the programming!
This means you can use this program for as long as you need postpartum, and for future postpartums.
We do review if your account is active after about six months, so you may lose access temporarily due to inactivity. But, we can always recreate your account! If your account has been removed and you need it reset, email us at info@mamastefit.com.
We recommend starting the fitness program no earlier than 4-6 weeks after birth, and when all your postpartum bleeding has stopped.
You may find that you still don’t feel ready to begin at 4/6 weeks, which is also okay!
Absolutely! This program is designed to help with many postpartum related conditions such as diastasis and prolapse. Sometimes we may have a plateau in our healing because we are not challenged enough!
We also recommend working with a pelvic floor physical therapist either in-person or virtually to receive individualized care for your specific situation. The more support, the better!
Move through the program in order, so if you can only do 2 workouts one week, continue with the third workout the following week.
You complete the workouts at your own pace!
Never too late! But, if you have already done a focused rehabilitation program, it may be worth exploring our beyond postpartum fitness programs!
Our fitness program can still be beneficial years postpartum, especially if you feel disconnected or have lingering issues from pregnancy and birth. We have clients who are several years postpartum finally find relief after doing our programs!
This program includes 4 strength workouts per week. There are two lower body focused workouts and two upper body focused workouts. Starting at week 7, the program includes plyometrics and running programming on each training day.
General week layout is:
- Monday: Squat/Deadlift
- Tuesday: Bench Press/Vertical Pull
- Thursday: Hip Thrust/Hinge and Lunges
- Friday: Overhead Press/Rows
Each workout includes core stabilization and pelvic floor exercises, strength and stabilization training, a progression to lifting and running, and warm up/cool down mobility exercises.
New content added regularly. You will have access to all updated videos and new content instantly!
Postnatal Support Bundles
Save 15% by bundling!
Bundle our postnatal prep and newborn care course with our fitness programs!
Postpartum Prep and Movement Bundle
This bundle includes:
- Postnatal Yoga On-Demand Program
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $418
- Your Savings: $124
Postnatal Fitness + Prep Bundle
This bundle includes:
- Postnatal Return to Fitness Program (App)
- Postpartum Prep + Newborn Care Course
- Infant Massage Class
- Infant/Toddler CPR & Choking Class
- Full Price: $359
- Your Savings: $95
The Athlete’s Bundle
- 40-Week Prenatal Strength Program
- 16-Week Postnatal Return to Fitness Program
- Birth Prep On-Demand Workout Program
- Pre/Postnatal Yoga Classes
- Childbirth Education Course
- Pelvic Floor Prep Course
- Full Price: $865
- Your Savings: $130
