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Postpartum Return to Running

At Ardsley, we believe women deserve clear, evidence-informed support at every stage of sport, including postpartum. There is no universal timeline for postpartum return to running, and variation is both normal and expected.


This guide compiles common recommendations, professional resources, and community-informed considerations to support postpartum runners as they rebuild strength, confidence, and consistency.


Medical Disclaimer

This content is for informational and educational purposes only and is not intended as medical advice. It does not replace evaluation, diagnosis, or treatment by a qualified healthcare professional. Always consult a physician, pelvic

floor physical therapist, or other licensed healthcare provider before beginning or resuming exercise postpartum.


Consult Professionals First


One of the most consistent recommendations is to consult a pelvic floor or postpartum physical therapist before returning to running.


Key considerations:


  • Some hospital-affiliated pelvic floor physical therapy practices only see patients referred by a physician or midwife within their hospital system (for example, Mount Auburn Hospital and CHA).

  • Pelvic floor physical therapists are limited in number, and insurance acceptance varies, making early planning important.


A professional assessment can help identify strength deficits, movement compensations, and readiness markers before higher-impact activity resumes.


Start Slowly and Prioritize Low-Impact Movement


A gradual return was widely recommended. Common progressions included:


  • Walking

  • Low-impact cardiovascular activity such as swimming or stationary cycling

  • Structured run/walk programs

  • Gradual progression to continuous running


Postpartum recovery benefits from patience. High-impact training too early can increase injury risk, even for experienced runners.


Apps, Programs, and Training Resources


Several tools were frequently cited as helpful for postpartum athletes:


Local Specialized Centers



Apps and Programs


  • Expecting and Empowered

  • Studio Bloom

  • Runna

  • ReCore


Training Plans


  • McMillan Running Training PlansCustomizable plans that allow athletes to scale volume and intensity. Plans labeled “Rebuild Fitness” or “Base” were commonly recommended.


Typical Timelines


While return timelines vary significantly, a commonly referenced guideline suggests waiting approximately 12 weeks before resuming high-impact activities, including running. Individual readiness depends on recovery, delivery type, strength, sleep, and overall health.


Pay Attention to Body Signals


Postpartum runners were encouraged to stop activity and seek professional guidance if experiencing:


  • Pain

  • Pelvic pressure or heaviness

  • Urinary leakage

  • Any unfamiliar or concerning sensations


Endurance athletes are often accustomed to training through discomfort, but postpartum recovery requires a different approach. Symptoms are signals, not obstacles to push through.


Consider Additional Impact Factors


Several factors can influence injury risk and recovery speed postpartum, including:


  • Sleep deprivation

  • Breastfeeding-related hormonal changes

  • Overall physical and mental fatigue


Training progressions that felt manageable pre-pregnancy may require adjustment postpartum.


Structured Return-to-Running Guidelines


Some athletes benefit from structured readiness frameworks. Community members shared detailed postpartum return-to-running guidelines that included:


  • Strength benchmarks

  • Functional movement assessments

  • Readiness indicators for impact activity


These tools can provide clarity and reassurance during recovery.


Pelvic Floor and Postpartum Physical Therapists (Greater Boston Area)


Community-sourced providers include:



Ardsley’s Perspective


Postpartum return to running is not about speed or comparison. It is about rebuilding safely, sustainably, and with appropriate support.


At Ardsley, we are committed to sharing resources, professional guidance, and community knowledge that help women stay active across all stages of life and sport.

 
 
 

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