When can I return to running after having a baby???

A common question my patients ask me is, “When can I start running again?” The answer depends on each individual person. My quick and dirty answer is at least until 8 weeks postpartum. For some people it may take up to 12-13 weeks to get back to running. Immediately postpartum, depending on the type of delivery you had, you may have other injuries to recover from such as a cesarean scar or episiotomy which should be prioritized. A physical therapist can help guide you on how to progress yourself appropriately to promote healing and reduce risk of injury. The International Journal of Sports Physical Therapy published an article called “Maximizing recovery in postpartum period: a timeline for rehabilitation from pregnancy through return to sport” that does a nice job breaking down what to focus on depending on time post-partum. Brigham and Women’s hospital physical therapy department also has a great resource Running Injury Prevention Tips & Return to Running Program. 

During the first 0-2 weeks postpartum you should focus on:

• Safe movements to facilitate healing 

• Household ambulation

• “Open chain” exercises in standing (to prepare for walking)

• Mobility and posture

• Proper body mechanics for handling newborn

• Isometric pelvic floor and deep core activation

After 3-4 weeks you can also start to work on:

• Motor coordination of pelvic floor and deep abdominals, diaphragmatic breathing gradually progressing position

• Short duration walks (<10-15 min), increased frequency and duration as tolerated

By 5-6 weeks, you will see your OB for a follow up, at this point you may be able to include: 

• Increased walking duration (<20-30 min) without symptoms during or after

• Postural strength and endurance

• Functional movements for endurance (baby as weight)

After 7-12 weeks depending on what your prior level of function or goals are

• Medical and musculoskeletal clearance for strength exercise

• Impact exercise after 8-12 weeks (horizontal)

• 30 min+ as long as asymptomatic 

• Jogging <60s after 8 weeks if not symptomatic, 2x recovery (RPE <6)

• Up/down training of pelvic floor as appropriate

• DL to SL strengthening

13+ weeks postpartum you may be able to start running

• Return to sport/running (60s symptom free) 

• Run Readiness Scale (RRS), see below

• Slow increase in mileage and speed with walking/jogging/rest throughout run as needed

Run Readiness Scale (RRS)

• 5 tests, 1 min each (no rest)

• Hopping (feet hip width apart)

• Plank 

• Step up

• Single leg squat

• Wall sit

• Pass or fail

Should be used to determine which exercises to prioritize to safely return to running. For example if a plank is hard for you, modify the exercise as needed by performing a simpler version or shorter duration (as long as your form is good).

A physical therapist should be able to guide you through a similar progression, with modifications and progressions depending on how you are feeling. An initial assessment will be done to determine where to start and what to focus on for you. Our goal is always to keep you safe and help you achieve your goals!