Running after pregnancy: the return-to-running checklist
Check whether you're ready to run again after birth with the load, impact and strength tests from the postnatal return-to-running guideline.
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Running isn't advised before 12 weeks, so the tests open from week 12.
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Start with how many weeks it's been since you gave birth.
This tool gives general wellness information, not medical advice. If something feels wrong, talk to your doctor or midwife.
Quick take: Running isn't advised before 12 weeks after birth, or while you have pelvic floor symptoms such as leaking or heaviness. Once you're past 12 weeks, the postnatal guideline suggests passing seven load and impact tests comfortably, then starting with short walk-run intervals. This checklist walks you through the tests and suggests what to build first.
How it works
Running asks a lot of a body that has recently carried and birthed a baby. This checklist follows the postnatal return-to-running guideline written by physiotherapists Tom Goom, Gráinne Donnelly and Emma Brockwell, the framework many pelvic health physiotherapists use. It doesn't replace an assessment, but it can show you where you are and what to work on next.
How soon can you run after having a baby?
The guideline recommends a low-impact exercise timeline for the first three months after birth, followed by a return to running between three and six months at the earliest. It advises against running before three months, or later if any pelvic floor symptoms show up before or after you try.[1] The NHS also suggests getting advice at your 6-week postnatal check before you start any high-impact exercise.[2]
The reason is load. The guideline notes that running at a moderate pace produces ground reaction forces of roughly 1.6 to 2.5 times body weight, and that the pelvic floor needs strength and quick reactions to cope with that.[1]
What are the return-to-running tests?
| Test | Target | If it isn't there yet |
|---|---|---|
| Walking | 30 minutes | Add a few minutes every few days |
| Single-leg balance | 10 seconds | Practise by a counter, a few times a day |
| Single-leg squat | 10 on each side | Sit-to-stands, then split squats and step-ups |
| Jog on the spot | 1 minute | March on the spot, then add short jogs |
| Forward bounds | 10 | Lunges and step-ups, then small two-footed jumps |
| Hop in place | 10 on each leg | Calf raises, then small two-footed hops |
| Single-leg running man | 10 on each side | The same swing slowly, holding a wall |
The guideline also suggests four strength tests, each counted to tiredness with 20 repetitions as the aim: single-leg calf raises, single-leg bridges, single-leg sit to stand and side-lying leg lifts. Falling short isn't a reason to wait. It simply shows where to direct your strength work.[1]
What if a test brings on symptoms?
In the guideline, any of these signs points to a referral to a pelvic health physiotherapist. Tests can be repeated once the cause has been addressed, for example with targeted rehabilitation or support garments.[1] UK guidance recommends that women with pelvic floor symptoms get help matched to their specific symptoms.[3] Low-impact movement, such as walking, cycling and strength work, can carry on in the meantime.
How do you start running again once you pass?
The guideline describes the first week of Couch to 5K: three runs, each a brisk five-minute walk followed by one minute of running and 90 seconds of walking, for 20 minutes in total.[1] Run at a pace where you can still talk. Mild aches up to about 3 out of 10 that settle quickly and are gone by the next day are usually acceptable. Heaviness, dragging, leaking or moderate to severe pain suggest you've done too much.[1]
Who should take it more slowly?
Other factors in the guideline include ongoing low mood, being under-fuelled for the training you do, and short sleep, all of which are common with a new baby.[1] If any apply, the checklist suggests starting with fewer walk-run rounds and repeating a week before adding more. Rest days are part of the plan, not a break from it.
Frequently asked questions
Can I run again after a cesarean?
Yes. The same 12-week minimum and the same tests apply. A cesarean is one of the factors that call for a lower starting point and a gentler build-up, because the deeper tissues keep healing for months.
Do I need to see a physiotherapist before I run?
The guideline recommends that every mother is offered a pelvic health assessment from six weeks after birth, and it matters most if you have symptoms. If you can't get one, the tests in this checklist can still help you notice signs that your body needs more time.
When can I run with a buggy?
The guideline suggests waiting until your baby is 6 to 9 months old, in line with buggy manufacturers. Use a buggy designed for running, start slowly and push with both hands at first.
Will running affect my breast milk?
Moderate to vigorous exercise doesn't appear to change the amount or make-up of breast milk, or how babies grow. Feeding or expressing before a run and a supportive sports bra can make running more comfortable.
Are my test results saved?
No. The checklist runs in your browser and nothing is stored or sent anywhere. If you'd like a record, write your results down or take a screenshot.
Sources
- Goom T, Donnelly G, Brockwell E (2019). Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population. Independent clinical guideline. athleticsni.org/download/files/Returning_to_running_postnatal_guideline_for_medical_health_and_fitness_professionals_managing_this_population.05.pdf
- NHS (2026). Keeping fit and healthy with a baby. nhs.uk. www.nhs.uk/baby/support-and-services/keeping-fit-and-healthy-with-a-baby/
- National Institute for Health and Care Excellence (2021). Pelvic floor dysfunction: prevention and non-surgical management. NICE guideline NG210. NICE. www.nice.org.uk/guidance/ng210