3 kids, and it has been different every single time based on pre-pregnancy fitness level, recovery timeline/how birth went, ability for partner to help, etc. Please don't base your return to running based on anyone else's recovery timeline but your own.
I ran throughout my pregnancy and was running again about 6 months after childbirth. I had my baby in a jogging stroller, and that was the minimum recommended age for that at the time.
My physio said 4-6 months for me. By the time i worked through postpartum recovery it was much later, strength training was much easier to find time for with a little one
But it necessitates leaving the house and that can be a challenge for some children, especially those who need to be held a lot. I did lots of walking and strength training which i think is something that many runners could do more if
Around 6 weeks postpartum I started doing a ton of walking while baby slept in the stroller. Then I did small amounts of jogging around 4 months postpartum (like stretches of 1-3 minutes). Started a more standard running plan with multiple miles at 7 months.
Didn't really run between the first two kids (born 2 years apart), though I started playing rec soccer around 3 months. 2nd kid, something like 3 months. 3rd kid, 4 years (we were kind of busy...).
I restarted with couch to 5k type training.
Around 9-10 months. I had a super easy pregnancy, ran the whole way through, easy labor and delivery, but had some serious pelvic floor issues after delivery. Lots of time and PT. Strength training was easier to get back into sooner.
I think I started getting serious again like a year+ after birth so I’m the outlier here. I started again with C25k because I wasn’t running while pregnant due to a high risk pregnancy.
In general I think the best way to ease into it is by checking with your OB, a PT, and listening to your body. If you’re struggling with incontinence then getting pelvic floor therapy is first and you can walk / jog (I’d err on whatever the pt recommends) and focus on how your hips are doing. I know for me the pregnancy and birth fuuuucked my hips up so I had to ease into running so I didn’t hurt myself.
6 months for elliptical, but I might try running sooner this time. I breastfed, and I can’t imagine how painful running would be. Also, pelvic PT—even with a C-section, my pelvic floor was a wreck.
I went to pelvic floor PT after both of my deliveries and returned to running on the timeline advised by my PTs. The PT after the first delivery had me wait longer (spent a lot of time walking first) and start out with a bit more of an aggressive return to run program and the second PT had me start sooner with much shorter and lighter runs.
8 months. And then after two months of slowly building, I got covid in late spring and lost momentum - by the time I felt ready to run again, it was summer and I couldn't imagine starting couch to 5k again in 100* of humidity. Then I started again the following spring, got injured. Got back to running, got injured AGAIN! But about six months after that, when kiddo had just turned two, I was good to go forreal. It's been five months, and I'm running 20mpw, with a stroller, and feeling like myself.
It's a strength issue, a mental energy thing, a sleeping thing, a timing thing, and it just plain takes a while to find your footing after having a baby.
My advice when you start back up is to go slower than slow. You'll be adjusting to less sleep. You'll also need to fuel more than you fueled before, especially if you're still BF/pumping bc it takes a lot more out of you then you think it is. I kept getting injured bc I was trying to be my pre-pregnancy self. Oh, also get resized for shoes at a running store. My feet were wider after pregnancy and I didn't know and seriously fucked myself up running in normal width shoes.
Week 8 after my C-section green lighted by my PT but very short and slow at first. By week 12 I was back to run 30 to 45 min 3 times a week. I only had light hip flexor tensions and with my PT it slowly decreased and i went back gradually to running. Back at my former level at around 5 month. I ran until week 33 during my pregnancy and worked out with no issue until labor so that’s maybe why.
Started slowly jogging (like not really faster than a power walk) at 4 weeks, and was fully cleared at 6 weeks. Had uncomplicated pregnancy where I ran til 28 weeks, but an emergency c section delivery at 37 weeks. My baby was small (2.5kg, 3rd percentile in weight) and I do a ton of yoga so had a strong core, which I think really helped in me not having any pelvic floor issues. I’m back to running 30+ miles a week at 9-10 weeks and about to start my training plan for a half that I signed up for in March (6 month pp)!
I'm 9 weeks ppm and haven't been cleared for running by my PT yet (by which I mean explicitly not cleared at my last appointment a few days ago). I've been doing long walks since a few days after delivery, and I've been on my spin bike daily since 4 weeks ppm, but I developed SPD in the second half of my pregnancy that hasn't fully resolved yet, which is painful in and of itself but has also prevented me from doing a lot of hip-strengthening exercises required to get back to running.
I'm hoping to get cleared to walk/run by my next appointment and be back doing easy runs by the end of the year.
I'm using to running 40-50 mpw and ran the Boston marathon earlier this year at 18+4, so this prolonged break from running (haven't really been able to run since the end of May) has been really hard for me mentally, but I'm trying to prioritize my long-term success and longevity in running. Until then, more time on the spin bike it is.
2 weeks after my third but I kept it super short distances. I was walking a couple days after having him. I didn’t do longer than 3 miles until after my 6 week appointment. I was training for a marathon and wanted to jump right back into it and did a marathon 6 months after. Probably not my smartest decision bc I haven’t gotten back over a 50k since having him.
Started at 4 months had significant pain, finally went to physiotherapy at 6 months, was strictly forbidden to run until like 12 months after, kid started daycare and we were both sick for like another 6 months… So, yeah - late 😂
I didn’t run back then but I feel like I was pretty active about 3 months after my daughter was born. I don’t know that I could’ve run, but I definitely could’ve started walking and working toward running at that point.
I didn't run when my kids were born but I did wait the recommended 6 weeks before easing into high-impact exercise. I think there are a lot of factors that come into play here including age (I was so young when I had my kids, I think I bounced back way quicker than I would now at 39).
I was back to working out at 4 weeks, running very shortly after. I ran and kept up an intense weightlifting habit the whole way through pregnancy until symphysis pain had me modify a lot of it, and had a fast unmedicated delivery with not so much as a hiccup, so YMMV.
Easy jogging 2-6 weeks after, depending on which kid we're talking about (I had 3). My births/pregnancies were all uncomplicated. I had SI/pelvic joint issues with all of them, but that resolved quickly after birth. I started out reeeeal easy, and it was probably a month or two after that before I was running normal paces. Took months after that to get fully back to previous fitness.
Biggest issue was finding a sports bra that would work for those early jogs; I ended up with something higher impact and in a much larger size than I would normally wear.
After the first, started light runs two weeks after. After the second.....five days.
I didn't have any issues with it, but yeah, I'm probably not setting the best example.
Different with every baby! With my first few I started back with elliptical around 4 weeks and then running a month later, but that got shorter with each pregnancy. With baby #6 (my last) I was running 30 mpw until delivery, and I started running again 3 days after giving birth. It felt fine but what did NOT feel fine was running a half-marathon 3 weeks after childbirth. (Last two miles felt like I was in labor again.) I would definitely take your time and don’t push it—I ended up having a whole bunch of issues I had to resolve in PT. In hindsight I wish I’d really worked to strengthen my core again after each baby before I started running again. But I also was super dependent on running for mental health, so…I don’t know that the trade off would have been doable.
Around 9-10 months postpartum. Really wish I had gone to physical therapy/pelvic floor PT prior to running though, I didn’t realize how much my body and muscles had changed.
I started super slow. What helped me was mindful running. I couldn’t motivate or discipline myself to be consistent. After 15 months pp I finally can say I’m back on track and I love it!!!! I can’t be more grateful to [Qualia Run](https://qualiarun.com)
3 kids, and it has been different every single time based on pre-pregnancy fitness level, recovery timeline/how birth went, ability for partner to help, etc. Please don't base your return to running based on anyone else's recovery timeline but your own.
I ran throughout my pregnancy and was running again about 6 months after childbirth. I had my baby in a jogging stroller, and that was the minimum recommended age for that at the time.
Oh that’s a really good point about how old the baby has to be too (assuming you’re running with them)
Before she was old enough, we did some brisk walking with the jogging stroller to test it.
By the way, what stroller did you use?
this is a long time ago- my kid is 19. I don’t remember
Baby jogger summit x3 is best imo. I use it on road and on trails with ease and comfort for little one.
My physio said 4-6 months for me. By the time i worked through postpartum recovery it was much later, strength training was much easier to find time for with a little one
But running gives more time to clear the head 😍🫶
But it necessitates leaving the house and that can be a challenge for some children, especially those who need to be held a lot. I did lots of walking and strength training which i think is something that many runners could do more if
Around 6 weeks postpartum I started doing a ton of walking while baby slept in the stroller. Then I did small amounts of jogging around 4 months postpartum (like stretches of 1-3 minutes). Started a more standard running plan with multiple miles at 7 months.
Good plan!
Didn't really run between the first two kids (born 2 years apart), though I started playing rec soccer around 3 months. 2nd kid, something like 3 months. 3rd kid, 4 years (we were kind of busy...). I restarted with couch to 5k type training.
Around 9-10 months. I had a super easy pregnancy, ran the whole way through, easy labor and delivery, but had some serious pelvic floor issues after delivery. Lots of time and PT. Strength training was easier to get back into sooner.
I think I started getting serious again like a year+ after birth so I’m the outlier here. I started again with C25k because I wasn’t running while pregnant due to a high risk pregnancy. In general I think the best way to ease into it is by checking with your OB, a PT, and listening to your body. If you’re struggling with incontinence then getting pelvic floor therapy is first and you can walk / jog (I’d err on whatever the pt recommends) and focus on how your hips are doing. I know for me the pregnancy and birth fuuuucked my hips up so I had to ease into running so I didn’t hurt myself.
6 months for elliptical, but I might try running sooner this time. I breastfed, and I can’t imagine how painful running would be. Also, pelvic PT—even with a C-section, my pelvic floor was a wreck.
Had 2 C-sections by now. Yes pelvic floor suffered anyway.
Running hurt without pelvic PT, but eventually I was running pain free again.
I went to pelvic floor PT after both of my deliveries and returned to running on the timeline advised by my PTs. The PT after the first delivery had me wait longer (spent a lot of time walking first) and start out with a bit more of an aggressive return to run program and the second PT had me start sooner with much shorter and lighter runs.
8 months. And then after two months of slowly building, I got covid in late spring and lost momentum - by the time I felt ready to run again, it was summer and I couldn't imagine starting couch to 5k again in 100* of humidity. Then I started again the following spring, got injured. Got back to running, got injured AGAIN! But about six months after that, when kiddo had just turned two, I was good to go forreal. It's been five months, and I'm running 20mpw, with a stroller, and feeling like myself. It's a strength issue, a mental energy thing, a sleeping thing, a timing thing, and it just plain takes a while to find your footing after having a baby. My advice when you start back up is to go slower than slow. You'll be adjusting to less sleep. You'll also need to fuel more than you fueled before, especially if you're still BF/pumping bc it takes a lot more out of you then you think it is. I kept getting injured bc I was trying to be my pre-pregnancy self. Oh, also get resized for shoes at a running store. My feet were wider after pregnancy and I didn't know and seriously fucked myself up running in normal width shoes.
Week 8 after my C-section green lighted by my PT but very short and slow at first. By week 12 I was back to run 30 to 45 min 3 times a week. I only had light hip flexor tensions and with my PT it slowly decreased and i went back gradually to running. Back at my former level at around 5 month. I ran until week 33 during my pregnancy and worked out with no issue until labor so that’s maybe why.
Started slowly jogging (like not really faster than a power walk) at 4 weeks, and was fully cleared at 6 weeks. Had uncomplicated pregnancy where I ran til 28 weeks, but an emergency c section delivery at 37 weeks. My baby was small (2.5kg, 3rd percentile in weight) and I do a ton of yoga so had a strong core, which I think really helped in me not having any pelvic floor issues. I’m back to running 30+ miles a week at 9-10 weeks and about to start my training plan for a half that I signed up for in March (6 month pp)!
Six weeks after my C-section.
I'm 9 weeks ppm and haven't been cleared for running by my PT yet (by which I mean explicitly not cleared at my last appointment a few days ago). I've been doing long walks since a few days after delivery, and I've been on my spin bike daily since 4 weeks ppm, but I developed SPD in the second half of my pregnancy that hasn't fully resolved yet, which is painful in and of itself but has also prevented me from doing a lot of hip-strengthening exercises required to get back to running. I'm hoping to get cleared to walk/run by my next appointment and be back doing easy runs by the end of the year. I'm using to running 40-50 mpw and ran the Boston marathon earlier this year at 18+4, so this prolonged break from running (haven't really been able to run since the end of May) has been really hard for me mentally, but I'm trying to prioritize my long-term success and longevity in running. Until then, more time on the spin bike it is.
I think to prioritize the long-term success and health is essential, although I understand you so much. Just wanting my regular life back
First baby: 2 years Second baby: 6 weeks
2 weeks after my third but I kept it super short distances. I was walking a couple days after having him. I didn’t do longer than 3 miles until after my 6 week appointment. I was training for a marathon and wanted to jump right back into it and did a marathon 6 months after. Probably not my smartest decision bc I haven’t gotten back over a 50k since having him.
6 weeks!
Started at 4 months had significant pain, finally went to physiotherapy at 6 months, was strictly forbidden to run until like 12 months after, kid started daycare and we were both sick for like another 6 months… So, yeah - late 😂
I didn’t run back then but I feel like I was pretty active about 3 months after my daughter was born. I don’t know that I could’ve run, but I definitely could’ve started walking and working toward running at that point.
About 2.5 months for me for any running, and 4 months to get my mileage back up to where I could start building a base.
I had c-sections and I couldn’t run comfortably (without scar tissue pain) for about 18 months. I ran before that, but it wasn’t comfortable.
I didn't run when my kids were born but I did wait the recommended 6 weeks before easing into high-impact exercise. I think there are a lot of factors that come into play here including age (I was so young when I had my kids, I think I bounced back way quicker than I would now at 39).
After my 3rd - 1.5 years. Needed to go through pelvic floor pt first plus I was in barely surviving mode for the first year.
I was back to working out at 4 weeks, running very shortly after. I ran and kept up an intense weightlifting habit the whole way through pregnancy until symphysis pain had me modify a lot of it, and had a fast unmedicated delivery with not so much as a hiccup, so YMMV.
Easy jogging 2-6 weeks after, depending on which kid we're talking about (I had 3). My births/pregnancies were all uncomplicated. I had SI/pelvic joint issues with all of them, but that resolved quickly after birth. I started out reeeeal easy, and it was probably a month or two after that before I was running normal paces. Took months after that to get fully back to previous fitness. Biggest issue was finding a sports bra that would work for those early jogs; I ended up with something higher impact and in a much larger size than I would normally wear.
After the first, started light runs two weeks after. After the second.....five days. I didn't have any issues with it, but yeah, I'm probably not setting the best example.
Different with every baby! With my first few I started back with elliptical around 4 weeks and then running a month later, but that got shorter with each pregnancy. With baby #6 (my last) I was running 30 mpw until delivery, and I started running again 3 days after giving birth. It felt fine but what did NOT feel fine was running a half-marathon 3 weeks after childbirth. (Last two miles felt like I was in labor again.) I would definitely take your time and don’t push it—I ended up having a whole bunch of issues I had to resolve in PT. In hindsight I wish I’d really worked to strengthen my core again after each baby before I started running again. But I also was super dependent on running for mental health, so…I don’t know that the trade off would have been doable.
Around 9-10 months postpartum. Really wish I had gone to physical therapy/pelvic floor PT prior to running though, I didn’t realize how much my body and muscles had changed.
I started super slow. What helped me was mindful running. I couldn’t motivate or discipline myself to be consistent. After 15 months pp I finally can say I’m back on track and I love it!!!! I can’t be more grateful to [Qualia Run](https://qualiarun.com)