When my husband and I found out we were expecting our first baby, we were absolutely ecstatic. We immediately began discussing names, learning about the developmental stages of pregnancy, and imagining the excitement that sharing the news with family and friends would bring. But despite all our planning and anticipation, one thing I failed to consider was how pregnancy and postpartum would impact my exercise, and specifically my running routine.
Although it has looked different than I imagined, I’m happy to report that I’m still “running” (more like slogging…aka slow jogging) at 28 weeks pregnant. I did have a bit of a scare when I was about five weeks pregnant, experiencing some bleeding after two runs. I was advised to stop high impact activity for the time being, and switched to biking and weight lifting for the rest of the first trimester. At my 13 week appointment, my OB encouraged me to try running again. At that point, I was far from where I had left off, but still able to jog a few miles.
Incorporating running back into my routine was wonderful for my mental health, and I attribute much of my positive pregnancy experience to running. Staying active has boosted my energy levels, helped me sleep better, and supported my mental health. That being said, the phrase “listen to your body” has taken on a whole new meaning for me. As I have progressed in pregnancy, I’ve realized the importance of slowing down and focusing on running as movement, rather than “exercise.” I run because it makes me feel strong, healthy, and energized, not because of a fitness goal! This mindset has been so freeing to embrace, and it’s my hope that it will help me ease back into running after my baby arrives.
As I have progressed in pregnancy, I’ve realized the importance of slowing down and focusing on running as movement, rather than “exercise.” I run because it makes me feel strong, healthy, and energized, not because of a fitness goal!
In preparation for my return to running postpartum, I’ve been grateful to find blog posts and articles written by women who have successfully returned to distance running after having their babies. While each woman has had a very different experience, there were common threads in their testimonies: Each emphasized the importance of listening to and caring for your body; recognizing and appreciating the feat that pregnancy and childbirth are; and the need to give yourself grace during the postpartum time period. Based on these women’s personal accounts, I’ve concluded that returning to running is something I can definitely look forward to, but until then, it’s important to be mindful of a few key aspects of my health.
Take care of your pelvic floor
El mundo del corredor writer Georgie Pearson is a big advocate for attentively caring for your pelvic floor during and after pregnancy. Now a mother of two, Georgie documented her 10-month return to running after giving birth to her second baby. In her account, she recalls a mostly healthy recovery, except for the fact that she was experiencing incontinence when she sneezed, had mild diastasis recti, and felt as though her core was weak. Per her trainer’s insight, these symptoms were an indicator that her body was not quite ready to return to her pre-baby runs.
To mitigate and strengthen her weakened core, ten weeks after having her baby, Georgie started a postpartum exercise program specifically designed to strengthen pelvic floor and core muscles. At fourteen weeks postpartum, she went running for the first time, only to experience pelvic and abdominal discomfort. She then decided to begin working with a pelvic floor therapist, which revealed that although her body was getting stronger, she wasn’t yet ready to run. After 22 weeks of personalized strength training, she was able to begin run-walking again, and completed her first postpartum 5K at 30 weeks postpartum (when her baby was about 7 months old).
Georgie’s journey attests to the importance of caring for your pelvic floor and listening to your body. She was very aware that there isn’t a “one-size-fits-all” approach when it comes to postpartum training. She also knew that the way you are (or are not) able to train antes de birth impacts how you will recover from birth (this is one reason why it’s a great idea to begin working with a pelvic floor therapist BEFORE birth if possible!). Her pelvic floor therapist advised her to ease back into running slowly, because moving too fast can delay the healing of your pelvic floor. Pushing through pain and discomfort postpartum is not a good idea, and might even permanently impact your running (and other activities) into the future.
Pushing through pain and discomfort postpartum is not a good idea, and might even permanently impact your running (and other activities) into the future.
Pregnancy is demanding (even for professional athletes), so give yourself grace
Neely Spence Gracey is a professional marathon runner for Adidas who has set multiple records during her running career (including a 69-minute half marathon!). She took time off from running to have her first baby, and like Georgie, she shared her journey back to running in a entrada del blog en El mundo del corredor.
Neely’s return to running looked much different than Georgie’s, but her message was very much the same: listen to your body. She emphasized that pregnancy is one of the hardest things a woman’s body does, even for elite athletes! Neely (correctly!) recognized that the unique demands that supporting a developing baby places on your body really can’t compare to even the most intensive training regimens.
This understanding helped Neely to appreciate the strength and gift of her body rather than focus on how it was changing. It can be tempting post-delivery to look at your changed body and think you “should” look or perform the way you did before, especially by a certain point in time. If you’re a serious athlete, you might be conditioned to think a lot about your muscle tone, body composition, and weight. But Neely is a living example that it is okay to put motherhood first. In particular, Neely returned to running carefully because she wanted to prioritize lactancia materna her son.
That being said, Nelly is also an example of a woman who returned to running rather quickly. She began run-walking at only 6 weeks postpartum, and was running four miles by a mere ten weeks after delivery. Gracey’s tips for returning to running after pregnancy revolve around slowly rebuilding your stamina in a healthy way. Re-establishing a routine, even if it just means walking at first, is important. Walk first, then run, she says.
She encourages women to start with what they are safely able to do, and then slowly build on that. Taking time to strengthen your core muscles, which stretch during pregnancy, and paying attention to your pelvic floor are crucial if you want to effectively return to running, she says. Finally, Neely talks about regaining a runner’s body in a way that is conducive to motherhood. Recognizing the realities of your pregnancy and making prudent choices is key. Personally, she chose to avoid extreme diets and slowly lose the weight so that she didn’t risk compromising her milk supply or draining her energy levels.
Taking time to strengthen your core muscles, which stretch during pregnancy, and paying attention to your pelvic floor are crucial if you want to effectively return to running.
How to return to running while prioritizing breastfeeding
On that note, prioritizing milk supply for breastfeeding will also necessitate a mindful return to running postpartum. Perhaps surprisingly (or not), it takes more calories to nurse your baby than it did to grow him or her! Keeping this in mind as you return to physical activity is important. Your body needs about 500 extra calories per day to produce breast milk, so being attentive to your overall energy needs, especially if you start running long distances, is a must (as well as keeping hydrated).
Your body needs about 500 extra calories per day to produce breast milk, so being attentive to your overall energy needs, especially if you start running long distances, is a must (as well as keeping hydrated).
Additionally, it will help you out a lot if you’re able to nurse or pump well before going out for a run (if you’re pumping, aim for two minutes past when you see the last jetting of milk). Making sure to wear a supportive (and properly fitted) sports bra is also important, as one that is too tight can interfere with milk flow and cause mastitis.
Finally, be mindful of the unique demands that nursing places on your body. Besides increased energy needs, breastfeeding releases hormones that might impact your running. Most people are familiar with oxitocina, the bonding hormone released when you nurse. But cholecystokinin is also released. Both of these hormones have the potential to make you feel more tired. Don’t be afraid to catch a quick nap if you need to before heading out for a run, especially if nursing makes you sleepy!
Remember: you’re the mom of a newborn
Even though the temptation to jump back into running after six weeks might be strong, don’t forget that you’re the mom of a newborn… and it’s okay to devote yourself solely to this important role for a while. Ultrarunner Emily Blain, whom I interviewed for Natural Womanhood back in May 2025, is a mom of four who has successfully resumed running long-distance races after each pregnancy. But she doesn’t do so without diligent preparation, which you can read about more in depth, here.
In short, Emily thinks it’s important to be honest with yourself and do what’s best for you and your baby. Your baby won’t be little forever, and there’s no shame in enjoying the newborn snuggles and taking extra naps during the first few months postpartum. It might even be the case that a nap is better for you than a workout! Additionally, recognizing the toll that your unique circumstances have on your body is important.
Your baby won’t be little forever, and there’s no shame in enjoying the newborn snuggles and taking extra naps during the first few months postpartum. It might even be the case that a nap is better for you than a workout!
Being realistic about all the demands of life and how these impact recovery (whether that’s taking care of older kids, going back to work, nursing, or even just learning to be a mom) is important! Don’t short yourself the necessary time and investment it might take (in terapia del suelo pélvico, strength training, etc.) to safely return to running.
What I’ve learned about returning to running postpartum
As I mentioned before, the biggest thing I have learned about returning to running postpartum—both from my own experience and those of the three women described above—is that it is absolutely critical to listen to your unique, intelligent body. If you’re doing an activity and something doesn’t feel right, it’s important to stop and reassess if you’re ready for that!
Among the running community, there can sometimes be a certain attitude that “what doesn’t kill you makes you stronger.” While this statement can serve as great motivation to a certain degree, it’s important for female athletes to recognize that this is not a good posparto mentality. Understanding that your physical needs and abilities change depending on the season of life that you’re in (and even the uniqueness of each pregnancy) is a must if you want to safely return to exercise after baby. For myself, rather than assuming what my recovery will look like, I’ve realized that I need to be attuned to my body’s needs and focus on preparing for labor and postpartum in a way that will support a holistic recovery, rather than focusing so much on when I’ll be able to run again.
Understanding that your physical needs and abilities change depending on the season of life that you’re in (and even the uniqueness of each pregnancy) is a must if you want to safely return to exercise after baby.
In a very unique way, women who use concienciación sobre la fertilidad in their relationships and to plan their families have a “leg up” in this regard. By watching their biomarkers and attentively charting these daily indicators of health that their body provides, women who chart are already very attuned to their needs and well-equipped to put the advice of these mom-athletes into practice!
That being said, it’s also important to acknowledge that pregnancy and postpartum are seasons of immense change, and it’s okay if it takes time to adjust (or if it’s challenging). Giving yourself permission to feel what you’re feeling, while also recognizing the incredible feat that your body just achieved, will not only help you process the changes you’re experiencing, but hopefully accept and embrace them!
I don’t yet know whether I’ll be able to run as fast or achieve the physique that I did before having a baby, but it’s affirming to realize that growing a human is a marathon of its own kind! For this reason, the mentality I am seeking to foster during pregnancy is very similar to the one I had when training for my first marathon: preparing with a slow, but diligent attentiveness, appreciating the great gift of my body, and doing my best to care for its unique needs, even if that looks different than I anticipated!
