Can I Go Running After Having a Baby?
Answer:
Yes, but there’s no set date for when. Your readiness depends on how your body feels and works, not the calendar.
You may have heard you need to wait 12 weeks. That number comes from expert opinion, not research, although clinicians do agree you shouldn’t run in the first 3 weeks after birth.
Most women build up through walking, strength work and low-impact exercise first. Running comes next, when your body is ready for it.
Where the 12-week rule comes from
Most return-to-running advice online traces back to one guideline, written in 2019 by UK physiotherapists. It was a helpful starting point at a time when women had almost no guidance at all.
The guideline was written for health and fitness professionals, and the 12-week mark was the authors’ best expert opinion. Clinicians since then agree on not running in the first 3 weeks, but there’s less agreement on a fixed date after that.
So you don’t need to watch the calendar. How your body feels as you build up through walking and strength work is a better guide.
The guideline suggests a pelvic floor check with a specialist physiotherapist before you run. That’s worth doing if you can. Many women can’t access one, so we’ve included free support options further down.
You're already carrying a load
From the day your baby is born, you’re lifting, carrying, feeding and bathing a baby who gets heavier every week. That’s often 4 to 5 kilograms, many times a day, while your body is still healing.
Most return-to-running advice starts as if you’ve been resting. You haven’t. Running adds to the work your body is already doing, rather than starting from zero.
That’s why building up slowly makes sense, and why some days you may have less in the tank than you expected.
Building up to running
There’s no single right path, but the 2019 guideline gives a helpful example of how women can build up over the first 12 weeks. Use it as a guide, not a rule, and move at your own pace.
- Weeks 0 to 2: Pelvic floor exercises, gentle core work like pelvic tilts, and short walks.
- Weeks 2 to 4: Longer walks, and simple strength work like squats, lunges and bridges.
- Weeks 4 to 6: Low-impact exercise, like a stationary bike or cross trainer, if it feels comfortable.
- Weeks 6 to 8: Power walking, more low-impact exercise, and adding some resistance to your strength work.
- Weeks 8 to 12: Swimming, once your bleeding has stopped and any wounds have healed.
A good sign you’re getting ready to run is when you can do all of this without leaking, heaviness or pain.
What to wear, and feeding before you run
Start with good running shoes. Your muscles, ligaments and tendons may still be recovering from pregnancy and birth. Well-fitted shoes with good support can help your feet, legs and joints manage the extra load.
Your breasts can be bigger, heavier and more tender after birth, especially if you’re breastfeeding. A well-fitted, supportive sports bra can make running much more comfortable. You may need a new size, and getting fitted again as your body changes can help.
Supportive shorts or leggings can also help your abdomen and pelvic floor feel more supported as you build up.
If you’re breastfeeding, try feeding your baby or pumping before you head out. Running with full breasts can be uncomfortable.
Easing back in
When you start running, keep it short and easy. Many women begin with a walk-run approach, mixing a minute or two of running with walking, then slowly building the running time.
Keep up your strength work alongside running. Strong legs, hips and core help your body handle the impact.
Let your body set the pace. Some weeks you’ll feel ready to do more, and other weeks, with less sleep or a fussy baby, you may need to do less.
The 2019 guideline suggests waiting until your baby is at least 6 months old before running with a pram. Pushing a pram changes how you run and adds extra load. Your baby also needs good head and neck control for a bumpy ride, so check your pram’s instructions as well, as running prams usually have their own age recommendations.
Running and your pelvic floor
Running puts extra load through your pelvic floor with every step. That’s true for all runners, not just new mums.
Leaking, heaviness or a dragging feeling during or after a run are signs to ease back and adjust. Try a shorter run, a slower pace or more walking breaks, and keep up your pelvic floor and strength work.
Leaking can happen, but you don’t have to put up with it as part of running. If symptoms keep coming back, call the National Continence Helpline on 1800 33 00 66 for free, confidential advice from a nurse continence specialist. Many women find they can run comfortably again with the right help.
Running and abdominal separation
During pregnancy, the two sides of your abdominal muscles stretch apart to make room for your baby. This is called abdominal separation, or diastasis.
A separation on its own isn’t a reason to stop you running. How your abdomen works tells you more than the size of the gap.
When you start, keep your runs short and choose softer surfaces like grass or dirt tracks where you can. Build up your distance slowly as your body adjusts.
For more, read our articles What Does a Diastasis Measurement Tell You? | WHEN and Can I Do Sit-Ups After Having a Baby? | WHEN
Don't compare yourself to elite runners
You may see stories of elite athletes or influencers running a few weeks after birth. Elite runners often have coaches, physiotherapists and support around them, and running is their job.
Some of them also accept leaking or pain as part of training. That’s not a standard you need to hold yourself to.
Your recovery is your own. Going at your own pace is the right choice for your body and your life right now.
Where to get support
You don’t have to work this out on your own.
- National Continence Helpline: 1800 33 00 66. Free, confidential advice from a nurse continence specialist if you notice leaking, heaviness or other pelvic floor changes.
If you can access hands-on support, a women’s health physiotherapist can check your pelvic floor before you start running. An exercise professional with postnatal training can help you plan how to build up.
How Long Does It Take to Recover After Birth? | WHEN Can I Do Sit-Ups After Having a Baby? | WHEN When Can I Start Exercising After Having a Baby? | WHEN
References
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Developed by the WHEN Clinical Team
Clinically reviewed by the WHEN Clinical Governance Committee
Last reviewed: 05/10/2026
With clinical input from Peta Titter, RN, Grad Cert Continence Nursing, Advanced Diploma of Pilates. Honours by Research (diastasis recti). PhD candidate, University of Tasmania. Founder and CEO, WHEN.
