Running After Baby

Mar 16, 2021

Knowing when and if you’re ready to get back to running after a baby is an important question that is often not addressed.  A lot of moms are itching to get back to the sport they love, however, it is very important to make sure you do it in a safe way.

Here are a few steps to help resume running after baby:

Step 1: Check your strength

High-impact activities such as running creates a sudden increase in intra-abdominal pressure and ground reaction forces (1.6-2.5 times body weight) that are transferred through the pelvic floor. This is why it is important to strengthen and coordinate the muscles of the pelvic floor before starting a return to running program.

A pelvic health physiotherapist can give you specific strengthening exercises to target your particular weakness. But these are a few examples of some exercises to incorporate into your daily strengthening routine:

  •  10 second single leg balance
  • 10 single leg squats each side
  • 10 single leg bridges
  • 10 forward bounds
  • 10 single leg hops
  • 10 body weight squats

** It is important to make sure you are able to perform the following without pain, heaviness, dragging or incontinence.

Step 2: Work on your breath

Diaphragmatic breathing is a wonderful way to engage the pelvic floor and strengthen the diaphragm. This type of breathing decreases oxygen demand because it uses less energy.  Learn how to engage your pelvic floor during diaphragmatic breathing so you can know that your pelvic floor is assisting your breathing pattern while running.

How to perform diaphragmatic breathing:

  • Lie on your back, placing one hand on your upper chest and the other just below your rib cage.
  • Breathe in slowly through your nose, thinking of expanding the rib cage in all directions. The hand on your chest should remain as still as possible, and the hand on the stomach should rise.
  • As you exhale, tighten your stomach muscles and engage the pelvic floor. Think of your stomach falling inwards as you breathe out through pursed lips.

Do this exercise 5-10 minutes multiple times per day.

You can incorporate diaphragmatic breathing during strength exercises.  Breathe OUT on effort and IN on rest.

Step 3: Check your alignment

During and after pregnancy it is normal to have an anterior pelvic tilt (meaning the front of your hips tilt forward.) This is caused by weakness in the core stabilizers, and tightness in the lower back and hamstrings. If you are running with a pelvis in an anterior tilt, you can increase your likelihood of worsening diastasis recti, creating pelvic floor dysfunction, as well as increase your likelihood of developing lower extremity strains and tendon issues.

Therefore, ensure that your hips are in a neutral position before hitting the pavement. Performing deep core stabilizing movements (eg. Plank), and stretches for the lower back, hips and hamstrings will help bring your pelvis to the normal neutral position while running.

Step 4: Start with walking 

Walking is a great way to increase your cardiovascular endurance without putting as much strain on the joints and organs. Slowly increase the intensity and duration, eventually adding hill intervals.

When you feel strong in the core, hips and have increased the length and pace of your walks without symptoms, you can start a walk-running program. To start, run for 30-60 seconds and walk for 90 seconds.   Run at a pace that feels good and be patient with your body as it heals and adapts.

Gradually increase mileage, pace, terrain, and frequency 10-30% every 3 weeks. This helps to reduce injury and burn out. Aim to introduce a new variable or increase milage every 2-3 weeks. This allows your body to adapt to the new stimulus; just as you would recovering from a running injury!

Step 6: Learn Patience

Running after having a baby is a journey. Every single body and birth is unique and every mom will handle running after having a baby differently. If something feels uncomfortable, don’t push It. I know runners are always itching to get back to running as fast as possible but patience will pay off! All postnatal women, should wait until 12 weeks and be assessed and treated by a pelvic health physiotherapist prior to returning to running.

At our Clinics, Candace Mazur, PT, MScPT at Sturgeon Medical & Mika Bodet, PT, BScPT, at Servus Place offer Pelvic Health Physiotherapy.

To book in for an appointment with them, book online or call 780-458-8505

All the best in getting back at it!



Goom, T.,  Donnelly, G. and Brockwell, E. (2019) Returning to running postnatal – guideline for medical, health and fitness professionals managing this population. []

Ardern, C., Glasgow, P., Schneiders, A., Witvrouw, E., Clarsen, B., Cools, A., Gojanovic, B., Griffin, S., Khan, K., Moksnes, H., Mutch, S., Phillips, N., Reurink, G., Sadler, R., Grävare Silbernagel, K., Thorborg, K., Wangensteen, A., Wilk, K. and Bizzini, M. (2016). 2016 Consensus statement on return to sport from the First World Congress in Sports Physical Therapy, Bern. British Journal of Sports Medicine, 50(14), pp.853-864.

Please add your bio info through your member profile page, or through your dashboard.

Posted By

Tag Cloud

spin classultra runningfirst appointmentpelvic floorstrength trainingACL injuriesrunning formwhy active physio worksconcussion in sportgreat white north triathlonconcussion management10milergolfer's elbowlumbar spine imagingrehabilitationcornshockwavetrade showvirtual rehabvelocity stage racefort saskatchewan chamber of commercescapulaolympian distance challengemassagehip replacementactive physio works 5km#teamrehabplantar fasciitisankle sprains in athletesinjury preventiontrapezius strengtheningextended health carecuppingfitness programheel painWPTDexplore albertaSI joint painpelvic girdle painGLA:D™ knee programclavicle fracturehikingknee paincancer carevolunteerknee replacementroad rage hockey tournamentdave proctorwhat to expecttelerehabathlete injuryracingworld triathlon championshipsreturn to sportwrist paineaster monday10 miler training planITU World Triathlon Grand Final Cozumelfort saskatchewan trade showkidssinister 7basketball injuriesGunn theory of IMSremembrance dayIntramuscular Stimulationtour de palm springsimPACT testingcortisonemotor vehicle accidentrunning injuriesexercise programworld championshipsfast trax ultradraw prizecyclingphysiotherapy albertaworld physical therapy daypelvic organ prolapse#activephysioworksctv edmontonTeam RehabgolfIMSrunning gait100 milerecoverySwimBFR trainingfitness journeyIT band syndromehalf ironmanphysiotherapy for cancer patientsankle sprainx-rayst. albert road racedry needlingtaperingwarm heartpainultramarathonlateral epicondylitisactive physio works teamPRPfort saskatchewansecondary submittingfirst trisafe exercises during pregnancyglute strengthcore strengtheningsports injurycommunity involvementPosturecervogenic headachesfestivalmodalitiescovid 19 rehabfamilyarthritistext neckcity chase national championshipthoracic spineexercise planmarathonITU World Triathlon Grand Final Edmontonyou can ride 2SCAT 3yegfitnesscupping therapy in st albertITU World Grand Final Triathlon Edmontoncomplete concussion management inc.medical mission to Ecuador5km obstacle courserunning techniqueholiday hoursroastheadachefundraisingtournament1km kids fun runSt. Albert Triathlonrunningcovid 19 rehab and recoverytennis elbowp90xstrengthrunners kneeroad racethoracic spine mobilitydown and dirty obstacle coursefootballgait analysisBest Physiotherapistyegfitricecarpal tunnelpush up programconcussion testingDRAUrinary Incontinencecustom fit compression stockingsms bike tourslip and fallskeep fit, have funcommunity runswimmingshoulder imagingbest of T8Ntrail runningswimmerTMJMS Bike Tour 2020muscle tightnessbowen therapypreventing sports injuries#eddiedontbendbellerose bike a thonstrengtheningstem cell5kmtrainingschoolMRIst. albert chamber of commercemale pelvic health5kmarathon runningworkout planknee injuryGLA:D™ back programtrail run10 mileyardworkOsteoarthritistreatment for headachespost covid 19 programlong covidhip impingmentdeath race training planCBC interviewdr shepsiron legsrental car motor vehicle accidentultraGLA:D™ACLparadeyegbikems bike tour leduc to camrosemud runhip paintrapsadventure racingifcfasciaurgent care physiotherapyblood flow restriction trainingcupping in st albertWTS Edmontonpiraformisinjection therapyseptember 30cupping therapytechniquecanada day paradeoperation esperanzaSAPECst albert 10 mileredmonton physiotherapistexercise challengewarm handspine to palmavoiding injuryvestibular rehabilitationheatcovid-19pelvic healthglute strengtheningpatellar tendonitisultrarunninghiking in the mountainslifestyle expoWinter Injury Preventionacupunctureregistered massage therapistHealth Information Actprehab before rehabultrarunnerelbow painSI jointpelvic health physiotherapyclinic closureplantar faciitisintraoral massageMS Bike Leduc to Camroseconussion in sport10 milerironmanDiastasis Rectus Abdominis (DRA)virtual carest albert road racebanff triathlonwounded warriorsPFPSedmonton oilerseasterconcussions in sportMS Bikeedmontondeath racewhat is physiotherapyWestern Statespiraformis syndrometraining on vacationst albert triathlonfoot painsmall business nomineetreating sports injuriesfundraisernutritionGLA:D®legacy park family festivalaquathonpole walkinggrand openingneedlingprolapselost souls ultraRunRacedizzinessbackpack safetyheadacheswhatever it takespregnant runneryegphysiohigh intensity interval trainingorthopedic surgeonsfrozen shouldercity chasecommunity eventturkey on the trailsactive physio worksphysiotherapielow back painnew york marathonsynchronized skatingdraw prizesneck painworking from homecommunityrestrotator cuffstaying fit while pregnantvertigoshin splintsjaw paincity chase world championshipworld grand final edmontonHawrelak Parkhockey injuryP-90Xniagara fallsregistered massage therapyphysio for golfDiastasis Rectiultrasoundarthritis of the spinerunning shoesorthoticscompressionout run rarecity chase national championshipsBikebowen techniquesleepcycling racepartner massagefun in the fortrunning after babymodified return to activityConnor McDavidfitness10kmmechanical stressprotectshoulder paincross trainingmyofascial cupping therapycity chase canadacustom fit orthoticsrmtctv morning liveshoulderjames deanpricehalf marathoncycling injury preventiongood fridaykids of steel triathlontapershoulder massagecovid 19ironman canadaphysiotherapyGLA:D® Edmontonbikes on broadwayinjuryservus placenational championshipsmagrathvolleyballfoam rollercouch to 5kpelvic health physiotherapisttriathlonpre-natal fitnessdirect billingshockwave therapyconcussionankle injuriesrunning footwearcanada dayvictoria daybaseline testingpregnancy back painnational triathlon championshipstreatment plancharitycat-scantraining planmarathon trainingyou can ride twoPHYSIOTHÉRAPIE EN FRANCAISms bike tour 2019road runningcovid19stretchingsports concussionphysical therapywinter runningguided massageBPPVsouth edmontonwork from homeflexibilitycanadian trailscold weather runningbarefoot runningback painHIITicediagnostic imagingglobal edmontonbellerose bike-a-thonmassage therapycovid 19 rehab and reyogaSt. Albertpost covid programitudr chanskatinghockeyobstacle coursereturn to runningair relaxkids fun runfernie ultrasoccer injuriesGLA:D® St. Albertst albertexerciserunning during pregnancyrotator cuff tearfree fort bbqgolf injuriesadaptive cycling


What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.


We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.