Returning to exercise after birth means rebuilding activity step by step, starting with walking and pelvic floor exercises and progressing to strength work and, if you wish, running. UK guidance recommends at least 150 minutes of moderate activity a week once you are ready. The 2019 postnatal running guideline advises waiting until at least 12 weeks after birth before running.
Also known as postnatal exercise, postpartum return to running, exercise after having a baby
Symptoms
- Leaking urine or wind when you cough, jump or run
- A heavy, dragging feeling in the vagina or pelvis
- Pelvic or low back pain during or after exercise
- Doming or bulging along the tummy when you exert yourself
- Feeling tired, under-slept or lacking confidence to start
Causes and risk factors
- Pregnancy and birth affecting the pelvic floor and tummy muscles
- Loss of fitness and strength during late pregnancy and early parenthood
- Broken sleep and the demands of caring for a baby
- Caesarean or perineal wounds still healing
- Returning to high-impact exercise too quickly
What the evidence says helps
- UK Chief Medical Officers' guidance for the first 12 months after birth recommends starting gently, beginning pelvic floor exercises as soon as you can, building to at least 150 minutes of moderate activity a week, and adding muscle strengthening twice a week.1
- The 2019 return-to-running guideline advises not running before about 12 weeks after birth, and following a low-impact progression first, such as walking, pelvic floor and core work, then cycling or cross-training.23
- The same guideline recommends that every mother be offered a pelvic health assessment from 6 weeks after birth, and suggests simple load and impact tests, such as single-leg squats, hopping and jogging on the spot, before starting to run.2
- A review of 65 studies found that pelvic floor muscle training after birth reduced the odds of bladder leakage by about a third and of prolapse, based on moderate-quality evidence.4
- The guideline also highlights sleep, nutrition, breastfeeding comfort, mental wellbeing and a supportive sports bra as part of a safe return, with weekly running volume increased gradually.2
Things you can try at home
- Start pelvic floor exercises in the first days after birth and keep them going daily
- Build up walking first, then add gentle strength work such as squats, bridges and calf raises
- Wait until at least 12 weeks after birth before running, and start with short run-walk intervals
- Stop and seek advice if you notice leaking, heaviness, dragging or pain
- Plan exercise around feeds and wear a well-fitted, supportive sports bra
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Heavy bleeding (soaking more than one pad an hour or passing large clots), or feeling faint or dizzy: call 999
- Chest pain, breathlessness or coughing up blood: call 999
- Pain, redness or swelling in one calf: seek urgent medical help the same day (GP, NHS 111 or A&E)
- Fever of 38°C or above, shivering or smelly discharge: contact your GP urgently, or call 999 if you feel very unwell
- Severe headache, vision problems or pain under the ribs in the weeks after birth: call NHS 111 or your maternity unit straight away
- Bleeding that returns or increases after exercise, or ongoing bleeding beyond about 8 weeks that is not a period: speak to your GP
How Apollo can help
We can assess your strength, movement and load tolerance, including the strength tests and impact tests described in the postnatal running guideline, and use VALD testing where useful to track progress. From there we build a graded plan back to the activity you enjoy, which may include supervised clinical exercise or Reformer Pilates. We will signpost you to a pelvic health physiotherapist or your GP if you have symptoms such as leaking, heaviness or pain that need specialist care.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How soon can I run after having a baby?
The UK postnatal running guideline advises waiting until at least 12 weeks after birth, whatever type of birth you had. Before that, build up walking, pelvic floor and strength exercises, and delay running if you have pelvic floor symptoms.
Is it normal to leak when running after birth?
Leaking is common after birth, but it is not something you have to accept. It is a sign to pause running and seek a pelvic health assessment, as pelvic floor training helps many women.
Can I exercise while breastfeeding?
Yes. UK guidance says you can stay active while breastfeeding. Feeding before exercise, drinking plenty of fluid and wearing a supportive sports bra can make it more comfortable.
References
- Department of Health and Social Care (2022, updated 2026). Physical activity for women after childbirth (birth to 12 months): text of the infographic. UK Chief Medical Officers' physical activity guidelines. GOV.UK. View source
- Goom T, Donnelly G, Brockwell E (2019). Returning to running postnatal: guidelines for medical, health and fitness professionals managing this population. View source
- Donnelly GM, et al. (2020). Infographic: guidance for medical, health and fitness professionals to support women in returning to running postnatally. British Journal of Sports Medicine. View source
- Beamish NF, et al. (2025). Impact of postpartum exercise on pelvic floor disorders and diastasis recti abdominis: a systematic review and meta-analysis. British Journal of Sports Medicine. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
