Return to Running
⭐️ A safe return to running after pregnancy
⭐️ Created by physical therapists specializing in women's health
⭐️ Running strength and running training in every session
⭐️ Seven-step progression, at your own pace
STEP-BY-STEP PLAN
Back to the Running Track!
Longing for fresh air and time to yourself? The Return to Running program gives you everything you need to start running postpartum! We'll guide you through the uncertainty of how to ramp up running, and have done all the thinking for you!
The program can be started at the earliest 3 months after birth and takes into account the pelvic floor, abdominal muscles and everything your postpartum body needs. You will receive information, strenght exercises and a safe progression of your running training - to make your body feel as good as possible.
The Program in Brief:
- Essential strength exercises and a smart running plan
- 7 steps with 3 sessions in each
- A step-by-step program for when you want to get started with running
- Created by women's health physiotherapists
- Recommended at the earliest 3-6 months after pregnancy
Who is it for?
Return to running is the program for you who want to start running but do not really know how! Whether you are 3 months or 3 years postpartum, this is a gentle way into running where we gradually increase the load!
We recommend that all running training should be symptom-free in both the lower abdomen and the rest of the body. Not sure if you're ready? Take a look at the lecture "Return to Running" and do the tests with us!
Questions about running after pregnancy
Here you’ll find questions and answers about starting to run after giving birth, answered by physical therapist Carolina Jozic.
How do I get started with running after giving birth?
After 3–6 months have passed, it’s okay to start running after giving birth if your body feels good in everyday life and you feel like giving running a try. It’s important to start with less running than your brain might want, and this is where the five-minute rule can be a lifesaver! The rule means that for the first 2–3 sessions (at least), you run for a total of 5 minutes, either continuously or broken up into intervals. If you don’t experience any symptoms in your lower abdomen or the rest of your body, you can increase your run by another 5 minutes for the next 2–3 sessions (at least).
Keep in mind that your whole body is new to running and is in a different condition than before, so this gradual increase is a smart way to ensure that running works for you in the long run. In addition, varying the structure of your workouts and adding running strength increases your chances of a return to running will be a success. This is exactly what you get in the Return to Running program, which was created by physical therapists specializing in women’s health.
When can I start running again after pregnancy?
The recommendation is to wait at least 3–6 months after giving birth before resuming running, regardless of the method of delivery. This is because both the abdominal muscles and the pelvic floor have a chance to become more resilient after the significant stretching and strain they have undergone, but also to allow the entire body to recover from childbirth. During the first 3 months, a great deal of healing and recovery takes place in the body, which means that if you wait at least that long, your body will be better equipped to handle the strain that running entails.
Running after pregnancy places a whole new strain on your body after everything it has been through, and your body is now in a different condition than before. That’s why the recommendation—even for those of you who are already used to running—is to wait at least 3–6 months before lacing up your running shoes again.
When you start running again, it’s important to follow a running training plan that takes into account that your body has been through pregnancy and childbirth (vaginal and C-section) and builds up your running gradually. Return to Running gives you exactly that.
Are there any exercise programs for getting back into running after pregnancy?
Yes! Our licensed physical therapists specializing in women’s health have guided hundreds of patients in returning to running after pregnancy and have put together Return to Running, a program that shows you, step by step, how to get your body used to running after pregnancy.
All workouts include important running strength, but also a smart and well-thought-out progression in your running. The program takes into account that you have recently been pregnant and given birth (vaginally or via C-section) and increases your running in a way that is safe for your body when you want to run after pregnancy.
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