Motherhood changes everything. Your body has been through an incredible journey, and finding time for yourself can feel impossible. So if running isn’t your first thought right now - that’s ok. When you are ready, you deserve guidance that helps you move forward safely, rebuild your strength, and feel confident in your body again.

The return to running looks different for everyone, and that’s the point - there’s no one “right” timeline. What matters most is patience, listening to your body, and building gradually so you protect your recovery instead of rushing it.

Here’s a simple path many women follow:

• 0–2 weeks: Prioritize rest and healing. If you feel up to it, gentle walks are enough.
• 2–6 weeks: Begin light pelvic floor and mobility exercises to restore stability and connection.
• 6–12 weeks: Add non-impact cardio like cycling or swimming, plus gentle strength work to rebuild your base.
• 12 weeks+: Once cleared by your doctor and symptom-free, start with walk-runs, then progress to continuous runs and, eventually, structured sessions.

And remember - you don’t have to do this alone. Ask for support from family and friends, give yourself permission to go at your own pace, and celebrate every small step.

With Runna, you’ll get a personalized post-natal plan that adapts to you. From your very first run back to feeling strong and consistent again, we’ll guide you safely through each stage, so you can focus on recovery, progress, and rediscovering the joy of running.