BACK TO RUNNING AFTER BABY, AT YOUR BODY'S PACE.
A 12-week walk-run return from one-minute jogs to 30 minutes of easy running, with pelvic floor and strength work built into every week. Based on the 2024 international consensus on running after childbirth.
IS THIS PLAN FOR YOU?
You are at least 12 weeks after the birth and signed off at your postnatal check. Twelve weeks is the earliest point, not a deadline: many women need longer, and that is normal. After a caesarean, get the go-ahead from your GP or physio first.
WHAT'S INSIDE
✓ A readiness check: five simple tests and a pelvic floor baseline, repeated in weeks 4, 8 and 12
✓ A symptom check on every run: leaking, heaviness, dragging or pain means repeat the session, not push on
✓ Three short walk-run sessions a week, never back to back
✓ 24 home strength sessions for the pelvic floor, deep core, hips and whole body, plus a daily 5-minute pelvic floor routine
✓ Real life built in: swap a run for a walk after a bad night, with repeat and lighter weeks at 4 and 8
HOW IT IS BUILT
Weeks 1–9: walk-run, from 1 minute jogging and 2 walking up to 15-minute jogs
Weeks 10–12: continuous easy running, 15 to 30 minutes
Strength: bodyweight first, then single-leg and band work, then light weights, with gentle hopping added only when it is symptom-free
About 2.4 hours a week, home kit only, no speed work.
WHERE IT LEADS
By week twelve you run three times a week for up to 30 minutes, symptom-free. Most runners take 6 to 12 months after birth to reach their old form, so keep both strength sessions going as you build.
BEFORE YOU START
See a pelvic health physiotherapist before or during the plan if you have heaviness or dragging, leaking that does not settle, prolapse symptoms, pelvic girdle pain or a caesarean wound problem. Low mood affecting your sleep? Please speak to your GP or health visitor too. HP3 offers online physiotherapy.
WHY HP3
Written by Tim Pigott BSc MSc, Chartered Physiotherapist, lecturer and endurance coach. Includes free access to the TeamHP3 community.
Syncs to Garmin, COROS, Wahoo and Apple Watch. Covered by the TrainingPeaks refund policy.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.