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For many moms, running is more than just exercise—it’s a way to reconnect with themselves, relieve stress, and rebuild confidence after pregnancy. But while you may feel eager to lace up your shoes a few weeks after giving birth, your body may not be ready for the demands of running postpartum just yet.
One of the biggest mistakes postpartum runners make is assuming that because they feel “normal,” they can jump right back into their previous mileage or pace. Unfortunately, symptoms like leaking, pelvic heaviness, hip pain, or abdominal discomfort often don’t appear until after the damage has already begun.
The good news? There are simple ways to assess whether your body is truly ready for running and identify what areas need more preparation before you hit the pavement.
In this guide, we’ll walk through the postpartum running timeline, why healing matters, and the five movement assessments we use to determine running readiness.
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Why You Should Wait Before Running Postpartum
One of the most common questions we hear is:
“When can I start running postpartum?”
While every recovery is unique, we generally recommend waiting 12–16 weeks postpartum before beginning a return-to-running program.
This recommendation isn’t based on arbitrary timelines—it’s based on how long your tissues need to heal.
Pregnancy Changes Your Entire Core System
Over nine months, your body adapts dramatically to support your growing baby.
Your:
- abdominal wall stretches
- pelvic floor lengthens
- connective tissues become more elastic
- hips and pelvis adapt to changing loads
After birth, these tissues don’t immediately bounce back.
Healing happens gradually as collagen remodels and tissues regain their density, strength, and coordination.
Running places significant demands on this healing system.
Running Is a High-Impact Activity
Running may not require expensive equipment, but it is one of the highest-impact activities we perform.
Every stride creates:
- increased intra-abdominal pressure
- significant ground reaction forces
- rapid weight shifting from one leg to the other
- repeated single-leg loading
Your pelvic floor and abdominal wall must be capable of managing all of these forces without becoming symptomatic.
If these tissues haven’t regained adequate strength and coordination, running can contribute to symptoms such as:
- urinary leaking
- pelvic heaviness
- pressure or bulging sensations
- abdominal doming
- hip or low back pain
Waiting until tissues have healed gives your body a much better foundation for long-term success.
Don't Skip the Preparation Phase
Running should never be the first high-impact activity you resume postpartum.
Before you begin running, your body should already have developed:
- core coordination
- pelvic floor strength
- lower body strength
- single-leg stability
- impact tolerance
- cardiovascular endurance
Think of return-to-running as the final stage of rehabilitation—not the first.
The 5-Step Running Readiness Assessment
Instead of guessing whether you’re ready, we recommend completing five simple movement assessments.
These movements evaluate your ability to manage impact, balance, and force transfer throughout your body.
During every assessment, monitor for symptoms such as:
- urinary leakage
- pelvic heaviness
- pelvic pressure
- abdominal doming
- pain
- joint discomfort
- instability
Any symptoms suggest that your body may benefit from additional strengthening before progressing to running.
1. Walk for 30 Minutes
Walking may seem simple, but it’s an excellent first test.
A comfortable 30-minute walk demonstrates that your body can tolerate sustained movement without excessive fatigue or symptoms.
Walking also serves as an important training tool throughout your return-to-running journey.
Many successful postpartum running programs alternate:
- walking
- jogging
- recovery intervals
This gradual progression builds endurance while reducing stress on healing tissues.
2. Jog in Place for One Minute
Jogging in place introduces impact without requiring forward movement.
This movement tests how your body handles repeated weight shifts between each leg.
If symptoms appear, there are several easy modifications to try.
Check Your Posture
Make sure your:
- ribs are stacked over your pelvis
- torso stays upright
- core remains gently engaged
Simply improving alignment often decreases pelvic floor symptoms.
Reduce Your Bounce
Many women unintentionally jump too high.
Keeping your feet closer to the floor reduces impact while still practicing weight transfer.
Try a Staggered Stance
Instead of perfectly alternating feet, place one foot slightly behind the other.
This subtle change often improves pelvic floor balance and decreases symptoms.
3. Single-Leg Balance
Running is essentially a series of single-leg balances.
If balancing on one leg feels difficult, your body may struggle with running mechanics.
During this assessment, notice:
- hip dropping
- trunk leaning
- excessive wobbling
- foot instability
These movement patterns often indicate areas that need strengthening.
4. Single-Leg Squat
The single-leg squat evaluates how well your pelvis controls movement over your standing leg.
This assessment reveals weaknesses that often contribute to running pain.
Watch for:
- knee collapsing inward
- pelvis dropping
- excessive trunk movement
- loss of balance
If the movement feels difficult, regress to:
- staggered stance squats
- split squats
- supported single-leg squats using a wall
These exercises build strength while improving control.
5. Single-Leg Hop
This is the most dynamic assessment.
The single-leg hop closely mimics the impact demands of running.
If hopping produces:
- leaking
- pelvic pressure
- pain
- instability
your body likely needs additional strengthening before progressing.
Remember: failing this assessment doesn’t mean you’ll never run again—it simply identifies what needs more attention first.
Understanding Swing Leg vs. Stance Leg
One of the unique aspects of running assessment is recognizing that each leg has two very different jobs.
The Swing Leg
The swing leg is the leg moving through the air.
It requires:
- hip stability
- coordination
- controlled movement without ground support
If this leg struggles, focus on open-chain exercises, including:
- fire hydrants
- hip hikes
- standing hip abduction
- wall ball presses
- controlled hip rotation exercises
These improve how the femur stabilizes within the pelvis.
The Stance Leg
The stance leg supports your entire body weight every step.
Its job is to stabilize your pelvis while absorbing force.
To strengthen the stance leg, emphasize closed-chain exercises, including:
- split squats
- staggered stance squats
- supported single-leg squats
- hip airplanes
- step-downs
These movements improve pelvic control over the femur and prepare your body for the repetitive demands of running.
Don't Forget Pelvic Mobility
Running isn’t just about strength.
Your pelvis also needs to move efficiently.
During each stride, your pelvis naturally rotates internally and externally over your standing leg.
If this motion is stiff or poorly controlled, your body often compensates elsewhere.
Exercises like:
- hip airplanes
- pelvic rotations
- controlled mobility drills
can improve movement efficiency while reducing unnecessary strain.
Resistance Bands Can Help
Resistance bands are excellent tools for improving single-leg stability.
Depending on your movement pattern, you can position the band to target different muscles.
If your knee collapses inward, strengthening the outer glutes can improve control.
If your knee drifts excessively outward, incorporating inner thigh activation may improve stability.
These small adjustments often make a noticeable difference in running mechanics.
Returning to Running Is a Process
Running isn’t simply about waiting long enough after birth.
It’s about ensuring your body has rebuilt the strength, coordination, endurance, and impact tolerance needed for success.
By using these five readiness assessments, you can identify areas that need more work before beginning a structured running program.
Taking the time to build a solid foundation now can help reduce injuries, improve performance, and make your return to running feel stronger and more enjoyable.
Remember, postpartum recovery isn’t a race. A gradual progression allows you to return to the activities you love while protecting your long-term pelvic health.
Ready to Get Back to Running?
If you’re looking for a step-by-step plan, the MamasteFit Return to Running Program takes the guesswork out of postpartum training. Beginning with early recovery and progressing all the way to running a 5K, the program combines pelvic floor rehabilitation, strength training, mobility work, and progressive run/walk intervals to help you rebuild confidence safely.
For moms who are further into postpartum and ready for ongoing strength and running support, the Beyond Postpartum Strength membership includes structured strength programming alongside beginner, intermediate, and advanced running plans so you can continue building strength for motherhood and beyond.
Whether your goal is your first postpartum mile or your next race, building a strong foundation first is the best investment you can make in your long-term health and performance.