Running After Having Your Baby - Part Two

Part Two: 12-Week Guide

Welcome to part two in my 4-part series, a complete guide to running after having your baby.

We look at the most recent research carried out by women’s health specialists/physios. I’ve put this guidance into an easy-to-follow plan with lots of my workout and guidance videos to help you truly be ready for running after having your baby.

If you missed Part One then grab it here >>>

Check out the overview video below of build up exercises, I’ve included exercise videos with coaching below.

Things to consider before starting running after having your baby...

If you are experiencing any of the below your body may need more time to heal before increasing your exercise.

  • – SPD or Sacroiliac Joint Pain
  • – unexplained bleeding / bleeding during or after exercise
  • – lack of bladder/bowel control
  • – csection wound discomfort
  • – csection birth / emergency csection birth
  • – episiotomy, tears or painful perineum
  • – nerve damage
  • – high/low blood pressure

If you aren’t ready yet please don’t worry about this. It could be months before you feel physically and mentally ready to exercise and that’s absolutely ok.

It’s great to start your pelvic floor and core connection practice if it feels ok.

The early weeks after having your little one allow for some initial healing, bleed reduction, bladder/bowel control improvement and pain reduction.

Beyond this timeframe, if you have ongoing pain, incontinence, pressure around your vagina, ongoing bleeding/clots or difficulty doing daily tasks then please seek help and contact your GP. I highly advise ANY mum to have an appointment with a Women’s Health Physio to check your pelvic health. There is a free directory here for the UK.


Please do read the above considerations and give yourself more time if needed.

Talk to your midwife about walking and please ensure you book to see a women’s health physio. Directory here or ask your GP to refer you.

I’ve included some videos for you to follow to help you connect to your pelvic floor and deep core muscles. Practice this daily, it will be so beneficial down the line when you start moving more. 

Only do pelvic floor exercises if you DO NOT have a catheter fitted.

Once you have learnt how to lift your pelvic floor using the first video. Download the Squeezy App here and do this every day >>>

Find Your Pelvic Floor

Connect To Your Stomach Muscles

Basic Core Exercises

Use these moves to gently work your core and pelvic floor whenever you get a few minutes through the day. 


Please do read the considerations at the start of this page and give yourself more time if needed before progressing. It will be great to continue with pelvic floor and core basics for longer.

Pelvic Floor& Core Exercises


For the machine exercises your individual postnatal recovery, type of birth and perineal trauma must be taken into account. Only do what is comfortable e.g. sitting on a saddle only if it’s comfortable.

** If you had a C-Section Birth continue on this step until you are given the ok to increase by your GP **

Pelvic Floor& Core Exercises

Bodyweight Squats & Bridges

Follow the pelvic floor coaching to connect to your core throught the moves. 

Please read the considerations at the start of this page and give yourself more time if needed before progressing.


I’ve included a video below so that you can check your stomach muscles.

** If you had a C-Section Birth continue on the earlier step until you are given the ok to increase by your GP **

If you had a Vaginal Birth continue on this step if you have been given the ok to increase by your GP.

C-Section Scar Care & Massage

Here is a link for a self-massage for c-section scars, ensure the superficial scar has healed >>>

Perineal Scar Care & Massage

Check Your Stomach Muscles

If you have a diastasis then continue to work on your core and pelvic floor from the previous step. If you’d like some more advice on this drop me an email:

Pelvic Floor, Glutes & Core Exercises

Safe Postnatal Strength Training

Follow the pelvic floor coaching to connect to your core throught the moves.

If you are out walking include some bodyweight squats and lunges along the way.

WEEKS 8-12

Hill Walking Tips

Power walking on hills will increase the intensity without putting too much extra pressure on your pelvic floor.

Always follow your women’s health/pelvic floor specialist’s advice on when to increase your activities, everyones recovery is unique.

I’ve put together a FREE Guide on exercise after having your baby, this includes pelvic floor, core connection and all the strength building you need to prepare for running.

You can grab it here >>>

Check out the expert interview below about running with a prolapse.

Running and Prolapse


In PART FOUR I will be bringing you the tests so you can see if your body is ready to run along with more strengthening exercises and a plan on what to do to start running.

Running with a buggy...

The authors of the latest research recommend that women do not consider running with a buggy until their baby is at least 6-9 months old (as per manufacturers guidelines).

Further, that when they do start buggy-running, the buggy is designed for running and the woman commences slowly, in a graded fashion, initially using the 2 handed technique. A strength and stretch program for spine, pelvis, and hips should also be advised.


If you are experiencing any of these then it’s highly advised to visit a women’s health physiotherapist/pelvic health specialist.

  • – Leaking Urine
    – Cannot Control Bowel Movements
    – Heaviness or Dragging in the Pelvic Area (this can be linked to prolapse)
    – Pain with sex
    – Diastasis (stomach muscle seperation/weak midline)
    – Lower Back Pain
    – Ongoing Blood Loss After 8-weeks Postnatal


Next week I will bring you Part Three where we will look at other things to think about like bras, trainers, sleep and stomach muscles.

Grab your free guide to get started on safe exercise, this includes all your videos and guidance on one place.

The Research

This is advice is from physiotherapists who are passionate in helping women get back into exercise safely and who specialise in postnatal rehabilitation. I have read the research and put the advice into an easy to read blog series along with my own knowledge of postnatal recovery training to share it with you. You can get the full research paper here.

About this postnatal running series

I’m so excited to share this running series with you! I’ve worked with mums who loved running before having a baby and wanted to get back to it as soon as possible, but depending on your birth/labour experience and how your body is healing from this need to be considered.

Running is such a high impact exercise and your body needs time to heal after having a baby. I was so happy when I came across some specialised research about this. 

I’ve done advanced postnatal training to ensure I can pass on the best information possible to new mums to help them recover from birth and feel stronger than ever. In general with my workout and rebuilding plans for new mums, the advice is low-impact, strength building and pelvic floor recovery for all but I’d not been able to find guidance specifically to running. So I was really excited when I came across a new running research paper dedicated to this! More information on the research at the end of the blog.

I’m excited to share with you the guidance from the research physiotherapists and myself on building up to running after having a baby.