Understanding the Postpartum Body
Pregnancy and childbirth place a substantial load on the body. According to the American College of Obstetricians and Gynecologists (ACOG), the postpartum period—typically defined as the first six weeks—should be treated as a time of healing, particularly for the abdominal wall and pelvic floor muscles (ACOG, 2020). Many women experience diastasis recti, weakened pelvic floor support, and hormonal changes that affect ligaments and joint stability. A 2019 clinical guideline published in the British Journal of Sports Medicine emphasizes that returning to high-impact activities like running before 12 weeks postpartum may increase the risk of pelvic floor dysfunction or prolapse (Goom et al., 2019).
A Gradual Approach Is Key
Dr. Karen Nordahl, a Canadian obstetrician and specialist in prenatal fitness, recommends that women wait at least 12 weeks before resuming running, especially those over 35. “The first three months should focus on rest, pelvic floor rehabilitation, and core stability,” she advises, noting that older mothers often need more time to heal, particularly after complex deliveries. Early postpartum activity should include walking, gentle mobility drills, and low-impact cardio such as stationary cycling or swimming. When appropriate, light jogging intervals can be reintroduced gradually, ideally with input from a pelvic floor physical therapist.
Know the Warning Signs
Even with a slow return to fitness, it’s vital to listen to your body. Red flags include urinary leakage, pelvic heaviness, bulging at the abdomen (a sign of unresolved diastasis recti), or pain during or after activity. According to a study in the International Urogynecology Journal (Bo et al., 2021), women who resumed running postpartum without professional rehabilitation support were significantly more likely to report symptoms of pelvic organ prolapse. Consulting with a pelvic health specialist can provide reassurance and personalized exercises to rebuild internal support systems before engaging in high-impact motion.
Supporting Wellness During Recovery
Physical readiness is only one part of postpartum recovery. A balanced diet rich in protein, collagen, magnesium, and iron supports tissue repair and energy restoration. Hydration, sleep, and emotional regulation also play a key role. According to the Journal of Women’s Health Physical Therapy, targeted spa therapies like lymphatic drainage massage can reduce swelling and promote relaxation, particularly when combined with pelvic rehab (Herman & Wallace, 2020). Baby-friendly routines like postnatal yoga, meditation, or stroller walks also allow mothers to integrate wellness while bonding with their child. High-quality baby carriers, sensory toys, and soothing aids can make active parenting more enjoyable and less physically taxing.
Embrace the Journey, Not Just the Goal
Returning to running postpartum isn’t just about reclaiming fitness—it's about respecting your body's resilience and setting realistic expectations. For women over 35, patience and knowledge go a long way. Working with medical professionals, incorporating wellness tools, and setting personalized goals ensures long-term success—not just in running, but in full-body recovery and emotional wellness.
📚 Sources
American College of Obstetricians and Gynecologists (ACOG). (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Committee Opinion No. 804.
Goom, T., Donnelly, G., & Brockwell, E. (2019). Returning to running postnatal – Guidelines for medical, health and fitness professionals managing this population. British Journal of Sports Medicine. https://bjsm.bmj.com/content/53/18/1174
Bo, K., Nygaard, I., & Berghmans, B. (2021). Postpartum pelvic floor health and return to sport: An evidence-based clinical pathway. International Urogynecology Journal. https://link.springer.com/article/10.1007/s00192-021-04838-w
Herman, M., & Wallace, C. (2020). Pelvic Floor Therapy and Integrative Wellness Approaches for Postpartum Recovery. Journal of Women’s Health Physical Therapy. https://journals.lww.com/jwhpt
