Return Back To Running Postpartum
Helpful Tips & TRicks For When You Are Ready To Get Back To Running
Dr. Ariel Edwards, PT, DPT, CSCS
Are you postpartum and looking for someone who gets what you are going through? I am a pelvic floor physical therapist who is currently 4 months postpartum and learning how to navigate this new phase of life just like you! I am currently training for HYROX—which means I HAVE to rebuild the right way (no skipping steps, no ignoring my pelvic floor).
Running postpartum isn’t just about waiting 6 weeks and going full send. It’s about knowing your body, monitoring for symptoms, and layering the load back on strategically—which is exactly how I’m approaching my HYROX prep. Here’s one of the interval workouts I’m using to build my run volume while staying symptom-free (and it’s stroller-friendly if you’ve got a partner to tag in)
RUN/REST Intervals:
800m x 1
400m x 2
200m x 4
100m x 8
Rest for the same amount of time it took to run each rep
And if you’re wondering…
“Can I start running again at 4 months postpartum?”
Maybe—but it depends on you, not just the timeline.
Here are 3 tips that I give to my clients and also follow myself:
Monitor for symptoms
Leaking
Pressure
Heaviness
Pain
Start with intervals and gradually build impact. Doing a mix of walking and jogging will help your body to adapt while reintroducing running
Strength train alongside your runs. Making sure your glutes, adductors, and core are strong enough for the impact of running.
If symptoms arise, just take a step back. Doing any type of movement postpartum is extremely beneficial. And even more importantly, give your body the time it needs to recover & heal. If you have questions about returning to running or exercise postpartum, FIXXED is here to help you. At FIXXED, our hour-long one-on-one pelvic floor physical therapy sessions are crafted to allow us to fully understand the root of your symptoms, create an individualized physical therapy plan, and educate you on your condition—giving you the tools you need to succeed! Click HERE to set up your FREE discovery call with a member of FIXXED’s Physical Therapy team!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
