Preparing to Run Postpartum: Tips for a Safe Return

Written By Léonie Marche

Returning to running postpartum takes time. Start gradually, listen to your body, and build your running load over time. 

General Running Tips 

Build gradually: Increase your running duration, distance, or intensity slowly. Avoid changing volume, speed, hills, surfaces, shoes, and other training demands all at once. 

Keep it easy at first: Run at a conversational pace and don't be afraid to use walk/run intervals. 

Warm up: Start with a 5-minute walk and a few dynamic movements before running. 

Mix it up: Vary your routes and surfaces as your body adapts. 

Find comfortable footwear: Your shoes should fit well and feel comfortable. 

Run with friends: Make getting back to running enjoyable! 

Be prepared: For outdoor or trail runs, bring water, a snack, appropriate layers, your phone, and bear spray/inReach when needed. 

Postpartum-Specific Tips 

When to start running : usually no sooner than 3-6 months postpartum but remember that there is no one-size-fits-all timeline for returning to running postpartum. If you are unsure when you can get back to it, consult a pelvic floor physiotherapist.  

Prerequisites: Ensure none of the following symptoms occur before attempting to run, and that they do not appear afterward:  

  • No urinary or fecal incontinence or urgency. 

  • No vaginal heaviness. 

  • No pain in the perineal, pelvic, or lower back region. 

Relax your core and pelvic floor: You don't need to keep your abdominal or pelvic floor muscles clenched throughout your run. Focus on relaxed, natural breathing and movement. 

Running with a stroller? Pushing a stroller can change your trunk and arm movement. Try to maintain a relaxed grip and avoid unnecessarily bracing your abs. 

Breastfeeding: Feeding or pumping before a run may make exercise more comfortable if breast fullness is bothersome. 

Watch for Symptoms 

Pay attention to how you feel during your run and over the following 24 hours. 

Contact a pelvic health physiotherapist if you experience: 

  • Perineal or vaginal heaviness or pressure 

  • Urine or bowel leakage 

  • Pelvic, perineal, or abdominal pain 

  • Bulging or pressure in the vagina 

  • Unusual bleeding or other gynecological symptoms 

Don’t push through these symptoms. They may be a sign that your running load needs to be adjusted. 

Quick Warm-Up Example:  

5-minute walk, followed by: 

  • 10 leg swings per side 

  • 10 calf raises 

  • 10 mini squats 

  • 10 arm circles 

Then start your run or run/walk intervals at an easy pace. 

Léonie Marche

Experience

Whether you require general physiotherapy, pelvic physiotherapy, neurological rehabilitation, or geriatric rehabilitation, Léonie's expertise and passion will guide you toward optimal physical health and the ability to enjoy your favourite activities.  

Léonie completed the University of Montreal post-graduate program in Perineal and Pelvic Rehabilitation. This additional training enables her to address urinary and fecal incontinence, prolapse (organ descent), perineal pain, and pelvic pain. She also works with prepartum women in their preparation for childbirth and with postpartum women after birth.

As a climber herself for over 15 years, Léonie has a strong interest in treating injuries related to climbing.

Sport involvement

When not at work, you will find her climbing, skiing, hiking, kayaking, all over the beautiful mountains of the Kootenays.

Education

Masters Degree in Physical Therapy - University of Montreal (2022)

Bachelor of Science Degree in Physical Therapy - University of Montreal (2018)

Graduate Microprogram in Perineal and Pelvic Rehabilitation - University of Montreal (2025)

Praxis Spinal Cord Injury Workshop

Physiological Childbirth of De Gasquet

https://coral-cheetah-4jak.squarespace.com/theteam-1#leonie
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