Returning to running postpartum is an exciting but often challenging milestone for many new mums and postpartum athletes. The recently published Absolute Physio postnatal running guidelines (March 2019) offer evidence-based recommendations to help you safely navigate your return to running after pregnancy.

Whether you’re new to postpartum exercise or aiming to get back to your pre-pregnancy fitness routine, these guidelines provide a clear, realistic framework to support your postnatal recovery and running goals.

Why Postpartum Running Guidelines Are So Important

Pregnancy and childbirth bring significant changes to your body — including weakened pelvic floor muscles, abdominal separation (diastasis recti), hormonal shifts, and fatigue. These changes make returning to running postpartum different from simply lacing up your trainers again. Without proper guidance, postpartum runners risk injury, pelvic floor dysfunction, or setbacks.

The Absolute Physio guidelines emphasise a gradual, progressive return to running based on your individual recovery milestones. They recommend assessing key factors such as pelvic floor strength, core stability, and the absence of pain or urinary incontinence before advancing through stages of running.

Realistic and Compassionate Advice for Postpartum Athletes

One of the most valuable aspects of these postnatal running guidelines is their compassionate tone. They recognise that every postpartum journey is unique. For some new mums, returning to running six weeks after birth might be realistic; for others, it may take longer due to recovery differences.

The guidelines recommend progressing from walking, to walk-run intervals, and then continuous running, all while carefully monitoring symptoms. This stepwise approach is ideal for postpartum athletes who want to build endurance safely, without risking overexertion.

Why You Need a Postnatal Exercise Specialist

While the Absolute Physio guidelines provide an excellent foundation, no generic advice can replace personalised support. Working with a postnatal exercise specialist ensures your return to running is tailored specifically to your body’s needs, birth experience, and current fitness level.

A specialist can:

• Conduct personalised assessments to check for pelvic floor health, diastasis recti, and core function

• Design a running and exercise programme that aligns with your postpartum recovery

• Provide pelvic floor and core strengthening exercises alongside running

• Support your mental wellbeing and motivation as a new mum or postpartum athlete

Your Postpartum Running Journey, Your Pace

Remember, the goal is a safe, sustainable return to running that honours your individual recovery process. Whether you’re a new mum just starting postpartum exercise or a seasoned athlete returning after pregnancy, combining the Absolute Physio guidelines with expert, individualised coaching will help you regain strength and confidence.

If you’re ready to begin or improve your postpartum running journey with professional guidance, I invite you to book a free discovery call with me. Together, we’ll create a realistic, flexible plan that fits your lifestyle and goals as a new mum or postpartum athlete.

Ready to return to running safely and confidently? Book your free discovery call today and let’s make your postpartum fitness journey a success.