10/02/2026
Thinking about heading back out for a run? 🏃♀️
Whether you’re a few months postpartum or a few years, that itch to get your trainers on and hit the pavements of Walthamstow is real. I understand - I love running and the headspace it gives me.
However, running is a high-impact sport. Before you lace up, it’s vital to check that your "foundations" are ready for the load. Your body has been through an incredible transformation, and it deserves a gradual return to full strength.
🚩 If you experience any of these symptoms, your body is telling you it’s not quite ready for high impact yet:
Urinary or a**l incontinence (leaking).
A feeling of heaviness, dragging, or a ""bulge"" in the pelvic area.
Lumbopelvic (lower back or pelvic) pain.
Vaginal bleeding outside of your usual period.
The 'Ready to Run' Checklist ✅
Before you start your running programme, I recommend you should be able to achieve the following comfortably, without any pain or heaviness:
1️⃣ Low Impact: A 30-minute walk.
2️⃣ Stability: Single-leg balance (10 seconds) and 10 single-leg squats per side.
3️⃣ Impact Prep: Jogging on the spot for 1 minute, 10 forward bounds, and 10 hops on each leg.
4️⃣ Strength: 20 reps per side of calf raises, single-leg bridges, and single-leg sit-to-stands.
If you can manage all of that comfortably, you can start a return to run program such as Couch2 5k.
If you’re ticking the boxes but still feel "niggles," or if you’ve experienced any of the signs mentioned above, please don't just "push through" it.
We need to rehabilitate your body to withstand the pressures of a high impact, high intensity sport like running. It can feel slow and frustrating, but it's worth it in the long run.
✨ Tap the link in my bio to book a postnatal assessment, and let’s get you back on the road with confidence.
References:https://www.absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf
https://bjsm.bmj.com/content/58/6/299
