Post-natal Running Training Plan

Training is just one part of your recovery - the way you fuel your body is just as important. Postnatal nutrition supports healing, energy levels, and safe progress back into running.Here are the essentials to focus on:

• ‍Breastfeeding needs: If you’re breastfeeding, your energy demands are higher. Make sure you’re eating enough to support both you and your baby.
• ‍Iron and calcium: These are especially important during recovery, as your body’s stores are often depleted after pregnancy and childbirth.
• ‍Protein: Helps repair and rebuild muscles as you gradually increase activity.
• ‍Hydration: Staying hydrated is key for energy, recovery, and overall wellbeing.

A note on weight loss: It is possible to lose weight through running, but in the first months postpartum it shouldn’t be the focus. Your body needs fuel to recover, adapt, and cope with new demands. If you cut calories too soon - especially if breastfeeding - you risk low energy and slower progress. Instead, focus on building a balanced routine of healthy eating, strength work, and running. With patience and consistency, the weight will come off naturally.

After pregnancy, your body has been through major changes - muscles, joints, and connective tissue all need time to recover and rebuild. Strength training is one of the most effective ways to support this process. It not only helps you regain power and stability, but also protects your pelvic floor and core, which play a huge role in making running feel comfortable and safe again.

Here’s how to approach it:

• Start simple: Gentle, functional movements like glute bridges, clamshells, bird dogs, dead bugs, and bodyweight squats reconnect you with key muscles.
• Progress gradually: As you feel stronger, add lunges, step-ups, or resistance band exercises. Eventually, light weights can help you keep building strength.
• Focus on what matters most: Glutes, hips, and deep core muscles often weaken during pregnancy — strengthening them supports your posture, reduces injury risk, and makes every step feel more comfortable.
• Keep it realistic: Even two short sessions a week can make a big difference. Consistency is more important than intensity right now.

With Runna, you’ll get these strength sessions built into your plan, tailored to your time, equipment, and stage of recovery - so you’ll always know you’re doing the right exercises at the right time.

After pregnancy, your body is adapting to new demands, so pace isn’t the best marker of progress. Instead, focus on how each run or walk-run feels. Training by effort lets you build fitness safely while respecting the changes your body has been through.

Most sessions should feel easy and conversational - a pace where you could comfortably talk. These lower-intensity efforts protect your pelvic floor, reduce fatigue, and steadily rebuild your aerobic base, laying the foundation for future strength and endurance.

A helpful guide is the Rate of Perceived Exertion (RPE). Aim for a 3–4 out of 10: light, controlled, and sustainable. As your body adapts and confidence grows, you can gradually introduce short bursts of higher effort.

This approach keeps the pressure off numbers and puts the focus on consistency and recovery. With Runna, your plan is built around effort-based training, blending walk-runs, easy sessions, and strength work, so you’ll always know exactly how to move forward at the right time.

Postnatal form is about moving efficiently while protecting your recovering body. Whether you’re walking, run-walking, or easing back into continuous runs, good form reduces impact, improves stability, and helps you feel stronger.

• Posture matters: Pregnancy can leave your core and glutes weakened, which affects alignment. Focus on staying tall, keeping your chest open, and avoiding slumping forward or leaning back.
• Pelvic floor awareness: A well-supported pelvic floor provides stability and absorbs impact. Engage your deep core gently — but never force it if it feels uncomfortable.
• Movement rhythm: Think smooth and steady, whether you’re walking, jogging, or mixing both. Shorter, lighter steps place less strain on your joints and pelvic floor than long, heavy strides.
• Relaxation: Tension in your shoulders, arms, or jaw wastes energy. Keep your arms swinging naturally and your upper body loose so movement feels sustainable.

For postnatal runners, form isn’t about perfection - it’s about finding what feels stable and confident as your body rebuilds. Runna will guide you with reminders and cues so that every session, from walk-runs to strength work, helps you move better.

Finding balance after giving birth isn’t easy - sleep is broken, energy is low, and your body is still healing. That’s why recovery needs to be gentle, flexible, and built around where you are right now.

Here’s what to focus on:

• Sleep: Rest is precious with a newborn. Take what you can - even short naps make a difference.
• Pelvic floor work: Gentle pelvic floor exercises help rebuild stability and strength, creating the base for safe, confident running.
• Mobility: Low-impact movement like stretching, yoga, or pilates (once cleared by your doctor) can ease stiffness and support recovery.
• Listen to your body: Be kind to yourself. Take extra rest days whenever you need them, and never push through pain or discomfort.

Recovery isn’t a setback - it’s what helps you feel stronger, safer, and more confident as you return to running.

The right gear makes postnatal running more comfortable, supportive, and safe - both for you and, if you choose, for your baby.

• Running buggies: These are specially designed strollers built for running, with larger wheels and better suspension for a smoother ride. They’re safe to use once your baby is at least 6 months old (sometimes closer to 8 months, depending on your baby’s development). Start with short runs on smooth, flat paths to get used to the feel before building up to longer outings.
• Shoes: Well-cushioned shoes help absorb impact and protect not only your joints but also your pelvic floor as it continues to recover. Swap out worn pairs to avoid unnecessary strain.
• Running bra: Support is essential post-pregnancy, especially if you’re breastfeeding. A high-quality sports bra designed for new mothers will keep you comfortable and confident.
• Accessories: A belt or armband is handy for carrying essentials like your phone or keys. If you’re using a buggy, you’ll usually have extra storage built in.
• Sun protection: Use a high-SPF sunscreen year-round, plus sunglasses or a cap for added protection on bright days.