When can I start running postpartum?

Last reviewed June 19, 2026 by Dr. Sapna Jadhav, General Physician. Sources from ACOG, NHS, Mayo Clinic, CDC, NICE, NIH, Cochrane, and peer-reviewed journals.

Bottom lineMost guidance suggests waiting until at least 12 weeks postpartum to return to running, and only after rebuilding pelvic floor and core strength; ideally get a pelvic health check first, and stop if you leak urine or feel pelvic heaviness.

Most experts suggest waiting until at least 12 weeks postpartum before returning to running, and only after you've rebuilt pelvic floor and core strength. Running is high-impact, so easing in too soon can strain healing tissues.

Why wait

After birth your pelvic floor and abdominal muscles need time to recover. Running puts repeated downward pressure on the pelvic floor, so starting before it's ready raises the risk of leaking urine, pelvic heaviness, or prolapse.

Build a foundation first

Before running, work up through:

1. Walking, increasing distance and pace
2. Pelvic floor and deep core exercises
3. Low-impact strength work
4. Then a gradual return to running (for example, walk-run intervals)

Get assessed if you can

Many guidelines recommend a check of your pelvic floor and core - ideally with a pelvic health physiotherapist - before returning to high-impact exercise, especially if you had a difficult birth or any symptoms.

Stop and seek advice if you notice

Leaking urine, a dragging or bulging sensation in the pelvis, or pain. These mean your body needs more recovery first.

Femora helps you track recovery milestones as you build back to higher-impact exercise.