Postpartum Running Plan Generator
Build a safe return-to-running plan after having a baby. Tell us your weeks since birth, birth type and readiness, and we generate either a foundation rehab plan or a gentle walk-run progression - with pelvic-floor and red-flag guidance throughout.
Read this first - your safety comes first
This tool is general educational guidance, not medical advice. Get clearance from your GP and ideally a pelvic-health physiotherapist before returning to running after birth. Current guidance advises against running before 12 weeks postpartum. Stop and seek help if you notice any of the red-flag symptoms below.
A safe, staged return to running
Answer a few questions and we will build the right next step for you - either a foundation rehab plan or a gentle walk-run progression. Returning gradually protects your pelvic floor, core and joints while your body recovers.
Running is not recommended before 12 weeks, however well you feel.
A postnatal check is usually around 6-8 weeks; a pelvic-health physio assessment is the gold standard before impact.
Tick only the ones you can do without leaking, heaviness, bulging or pain. You should be able to do every one before you start running.
Supportive kit for your comeback
As impact returns, a well-fitting high-impact sports bra and cushioned, supportive shoes make those first runs more comfortable - and recovery tools help between sessions.
High-impact sports bra
Firm, adjustable support matters more than ever postpartum, especially if you are breastfeeding. Get fitted if you can.
View on AmazonHoka Clifton
Maximum cushioning to soften the load on your pelvic floor and joints as you reintroduce impact.
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Useful for gentle recovery and mobility work between your foundation and walk-run sessions.
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I'm Doing My Best Running Jersey
Lightweight, breathable unisex sports jersey in neon yellow. Designed for runners who keep showing up.
Free worldwide shipping on select orders
How the Postpartum Running Plan Generator works
The generator follows current postnatal guidance: running is not recommended before 12 weeks postpartum or until you pass a readiness check. If you are not yet ready, it builds a foundation plan (pelvic floor, deep core, strength, walking and non-impact cardio). Once you are cleared and symptom-free, it builds a graded walk-run progression - gentler and longer after a caesarean or assisted birth - with rest days and red-flag monitoring.
Frequently asked questions
When can I start running again after having a baby?
Current evidence advises against running before 12 weeks postpartum, and longer if any symptoms are present. Use the weeks before then to rebuild your pelvic floor, core and strength, and only return once you are cleared and pass the readiness check.
What is the readiness check?
It is a set of six load tests you should be able to do with no leaking, heaviness, bulging or pain: a 30-minute brisk walk, jogging on the spot for a minute, single-leg balance, single-leg squats, hopping and bounding. Pass all six before your first run.
Is the plan different after a C-section?
Yes. A caesarean is major abdominal surgery, so the generator builds a gentler, longer walk-run progression and reminds you to protect your scar and deep core. Get clearance from your GP or a pelvic-health physiotherapist first.
What symptoms mean I should stop?
Stop and see a women's-health physiotherapist if you notice leaking, heaviness or bulging in the vagina, pelvic or lower-back pain, a bulge or doming down the middle of your tummy, or bleeding brought on by exercise. These are common but not normal, and they are treatable.