Return to running and sport after a baby: How hard can it be?

Are you a new mum, eager to return to running, high-level sport, or simply feel strong and like yourself again?

There is so much conflicting advice out there, and it’s easy to feel confused about what’s safe after having a baby.

Some of the most common questions we hear are:

• How do I get my stomach strong again after having a baby?

• Should my tummy still look and feel like this?

• Are these sensations in my pelvic floor normal?

• When can I return to the gym after having a baby?

• Can I get back on the netball/basketball court soon?

• f I run slowly, is that really “taking it easy”?

Let’s shift the conversation

For a long time, return to exercise after pregnancy was based on timelines — “wait 6 weeks,” “you’re good to go,” "just ease into it."

We now understand that your recovery is not defined by time alone. It is influenced by healing, strength, and overall capacity.

Pregnancy and birth are significant physical events. Your pelvic floor, abdominal wall, and whole body have undergone substantial change. Rebuilding that system takes time and requires a gradual increase in load and that recovery is constantly interrupted by that beautiful little human you just made.

Recovery is not linear

Postnatal recovery does not follow a straight path. Your capacity will change depending on:

• sleep

• nutrition

• feeding demands

• stress

• illness

Some weeks you may progress. Others you may need to reduce load. This is a normal part of the process.

It’s not just about your pelvic floor

Pelvic floor exercises are important, but they are only one part of recovery.

True return to exercise requires rebuilding:

• Whole body coordination, control and strength

• Impact tolerance

• Cardiovascular fitness

You cannot simply complete a postnatal exercise program and then step straight back into high-performance training or sport. Your body needs time to adapt to increasing physical demands again. This is a step that is often missed.

If you had a significant injury or surgery, you wouldn’t do a few basic rehabilitation exercises, feel a bit better than jump straight back into full training or competition. Yet this is often what happens postpartum.

A more appropriate return to exercise looks like:

• Rehabilitation of specific weak and/or injured tissue.

• Strength development of entire body

• Controlled loading

• Gradual introduction of impact

• Progressive return to performance

What does “ready” actually look like?

Before starting to train for higher-level activity such as running, HIIT, or court sports, your body should be able to:

Manage load without symptoms

You should be able to:

• Walk for 30 minutes comfortably

• Perform single-leg strength tasks

• Tolerate low-level impact

Without experiencing:

• leaking

• pelvic heaviness or pressure

• pain - pelvis, back or hips/knees

• abdominal bulging or poor control

These symptoms are important signals that your body may not yet be ready.

Have a responsive, coordinated pelvic floor

It’s not just about strength. Your pelvic floor needs to:

• Contract and relax effectively

• Respond appropriately to movement and impact

• Work in coordination with your breathing and core system

Strength and fitness take time to rebuild

This is particularly important for active women and athletes. Even when you feel well, strength and tendon capacity are often still reduced and your body will be adapting hormonally, particularly if breastfeeding. Your cardiovascular fitness will take time to return.

Returning too quickly to high-intensity or high-volume training can increase the risk of pelvic floor symptoms and injury.

The key is gradual progression

Your return to exercise should involve a steady increase in:

• volume

• intensity

• impact

Our approach to postpartum return to running and sport at Vital Core;

• Individualised assessment rather than timelines

• Pelvic floor and full-body rehabilitation

• Structured, progressive return to exercise

• MumFit strengthening classes that are progressive

• Supporting both physical and mental recovery

Our goal is not simply to get you back to exercise, but to help you return feeling strong, resilient, and confident in your body.

If you would like support with your return to exercise or sport, our team would love to help.

Call our friendly admin team on 8331 0552.