TRAIN SMART, RUN STRONG
Running after birth isn’t about diving straight back into old routines. It’s about building a new one, one that works for where you are now.
Start small. Walk before you run. Let your body re-learn the impact. Begin with short, slow jogs. See how you feel. If something feels off—whether it’s discomfort, exhaustion, or a change in postnatal bleeding—it’s a sign to ease up. Strength work is your best friend here. Core and pelvic floor exercises will help rebuild your foundation, making every step feel stronger and more controlled.
And don’t underestimate the power of the right gear. Your body has changed and so have your needs. A well-fitted sports bra is non-negotiable. The right shoes? Just as essential. Get fitted. Feel supported. Give yourself the best chance to move comfortably.
RUNNING ON EMPTY?
Let’s be real, sleep is a luxury right now. Some days, moving might feel impossible. But here’s the paradox: regular exercise actually helps combat fatigue, boosts your mood, and makes you feel more like… you.
It all comes down to timing. Tune into your energy levels. Some moms swear by morning runs to set the tone for the day. Others squeeze in short bursts of movement whenever they can, with nap times if you have childcare or stroller jogs. There’s no right way, only what works for you.
Exhaustion might win some days. Remember that rest isn’t a setback. It’s part of the process.
SOLO VS. CREW SUPPORT
Running alone can be meditative, a zone that’s all about your time, your pace, zero distractions. But if motivation is low, a support system can make all the difference. You might need someone to keep you accountable, push you when you need it, and remind you why you started. Try a run club, there are even some just for moms. Run with a friend. Or another new mom who gets it. If your baby loves the great outdoors, take them with you for a pram run in the park.
And if running solo is your escape? Own that too. Put in your headphones, zone out, and enjoy the freedom.
FOR THE RUNNER’S HIGH
Your comeback won’t look like anyone else’s. There’s no set timeline or rulebook to follow. Some days, you’ll tap into the runner’s high and feel unstoppable. Other days, just getting out the door will be a win.
What matters is that you show up for yourself. Move when it feels good. Rest when you need it. Find the rhythm that works for you. Because this isn’t about running like you used to. It’s about running as you are now, stronger and more resilient than ever.
