5 Signs You’re Ready to Return to Running Postnatally

For many mums, the thought of lacing up your runners again after having a baby feels exciting — but also a little daunting. Your body has been through so much, and while you might feel mentally ready to hit the pavement, it’s important to make sure your body is too.

Jumping back into running without the right foundation can lead to pain, leakage, or setbacks that make the journey harder than it needs to be. That’s why simple at-home tests can give you clarity on whether your core, pelvic floor, and strength are ready to support you.

Below are 5 essential checkpoints that will help you know if your body is prepared to start running again safely and confidently.

1. Walking with Ease. You can comfortably walk for 30 minutes without pain, leaking, or heaviness. This shows your pelvic floor and endurance are coping well.
2. Balance on One Leg. You can stand on one leg for at least 30 seconds (eyes open) and 10 seconds (eyes closed). Running is a single-leg activity, balance is key.
3. Controlled Strength. You can complete:
   • 20 single-leg calf raises
   • 10 single-leg squats per side
   • A stable single-leg bridge
4. Low-Impact Tolerance. You can jog on the spot or hop without pain, leakage, or heaviness. This shows your body can handle impact and pressure.
5. Core & Pelvic Awareness. You can breathe deeply into your ribcage and maintain pelvic floor control. Strong breath + pelvic awareness = safer, more efficient running.

Every mum’s journey is different. Passing these tests is a green light, but always check in with a women’s health physio before returning to running.

Take it slow. Build your strength. Run with confidence.