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Running Postpartum: Giving Yourself Grace in the Process

Getting back to running after having a baby can feel like one more thing on your already full plate. You want to feel strong in your body and maybe even train for a race again, but there’s also sleepless nights, diaper blowouts, work deadlines and a very real sense that your time is no longer your own.

A large portion of my visits with postpartum runners involve discussing the new reality of balancing motherhood and running. If you’ve felt frustrated or like you’ll “never get back to where you were,” you’re not alone!

Your Body Just Did Something Incredible

Pregnancy and birth change your body in ways that are normal, expected and take time to recover from. A football player that tears their ACL isn’t back to competing after 6 weeks. And I think we can all agree that giving birth is a lot more intense!

In pregnancy, women experience their muscles stretch, joints loosen and hormone levels shift. And after birth, your core and pelvic floor must completely re-learn how to do their job. A lot happens and to expect your body to jump back into running isn’t always realistic.

Running again is possible (and so rewarding!) but it’s not about “bouncing back.” It’s about building back in a way that supports your health, both physically and mentally.

Give Yourself Permission to Go Slow

One of the best gifts you can give yourself right now is grace.

  • If your long run is a 10-minute walk/jog around the block, that counts!

  • If you miss a workout because the baby wouldn’t nap, that’s okay!

  • If you need to repeat a week of your return-to-run plan, do it!

Consistency matters more than perfection. The small steps add up and the goal is to stay healthy so you can keep going.

Your Mental Health Matters Too

Running is more than exercise for a lot of women, it’s stress relief, “you time” and sometimes the only quiet moment you get all day. But if training is adding stress rather than reducing it, pause and reassess. Ask yourself:

  • Am I feeling energized or exhausted after my runs?

  • Am I running because I enjoy it or because I feel like I “should”?

  • Am I comparing myself to others instead of celebrating what my body is doing?

Sometimes the most productive choice is a rest day or a walk with a friend. And turn off social media! Your algorithm will feed you with a bunch of runner moms crushing 5k races just 8 weeks after giving birth but realize, that is NOT the norm. Plus, they may not be showing potential pelvic floor symptoms they’re experiencing as a result of rushing back.

When to Consider Pelvic Health Physical Therapy

If you notice symptoms like leaking, pelvic pressure, pain with running or a feeling that something isn’t right, that’s your body asking for help (and it doesn’t mean you have to give up running). Getting an assessment early can save you months of frustration and keep you running consistently without setbacks.

Tempo PT & Performance is a running specialized pelvic health physical therapy clinic that will:

  • Assess your core and pelvic floor strength

  • Teach you strategies to manage pressure while running

  • Help you return to running safely (without pain or leaking)

  • Build you a strength program designed for runners

A Gentle Reminder

You are not behind. You are exactly where you need to be for this stage of motherhood. Running will always be there. Right now, focus on building a healthy, happy foundation so that when you do start running again, you can enjoy every step.

Looking to Run After Baby?

Looking for extra support, motivation, or coaching? Check out our Run Club+ - a run training program designed for moms. The beauty of Run Club+ is that you are surrounded by other moms with similar goals - wanting to return to running after baby, carve out more time to meet their running goals, or perhaps lacing up for the first time. Want to learn more? Try your first class free