Postpartum Running: When Is the Right Time to Start?
0📢 When should a mom start running postpartum? I know you hate to hear it, but…it depends. 🤷♀️
Here’s the deal—postpartum return to run is still a young field in research. Most guidelines are based on expert consensus & adjacent injury literature, not hard data. So what DO we know? ⬇️
🔹 Healing first: Tearing, episiotomy, or C-section incisions should be fully healed before impact (but what “healed” means is still debated).
🔹 Timing varies: 50%+ of experts say no running before 6 weeks , 20% say wait 12 weeks —but there’s NO universal standard.
🔹 Energy matters: Sleep deprivation, lactation, & underfueling ⛽ can increase the risk of bone stress injuries postpartum. A perinatal nutritionist + run coach + physio can be game changers.
General Timeline for Running Postpartum 🏃♀️
✅ Weeks 1-3: Walk as tolerated, monitor for leakage, pressure, or pain. Stroller, baby carrier, or solo—whatever works.
✅ Weeks 3-6: Build up to 45 min of walking on varied terrain.
✅ Weeks 6-12: If you pass a Return to Run screen + strength & impact program (2-3x/week), start a walk-run progression (not C25K!).
The best part? Even if life throws curveballs (hello, sleepless nights 🍼), you can adjust the timeline & still make progress. Perfect ≠ necessary. 💡
💬 Where are you in your postpartum return to run journey? Drop your experience below! ⬇️
#PostpartumRunning #ReturnToRun #MomRunner #PelvicHealth #WomensHealth #RunningPostpartum #StrongMoms
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About Me: Dr. Carrie Pagliano
Hi, I’m Dr. Carrie Pagliano, a pelvic health and orthopedic physical therapist with over 25 years of experience. I’m double board-certified in Orthopedics and Women’s Health and hold a Doctor of Physical Therapy degree from the University of St. Augustine.
I specialize in helping women navigate challenges like pregnancy, postpartum recovery, and menopause through personalized care. As the founder of Carrie Pagliano PT, LLC, my mission is to empower women to feel strong and confident at every stage of life.
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#PelvicHealth #WomensHealth #PostpartumRecovery #PhysicalTherapy