As postpartum running gains popularity, scientists are delving deeper into the physiological changes that occur after childbirth—and how they impact a woman’s ability to run safely. Recent studies are providing evidence-based guidelines that challenge old-school advice and offer new hope for mothers eager to lace up their sneakers.
A groundbreaking study from the University of Michigan examined the effects of running on postpartum women with diastasis recti (abdominal separation). Contrary to previous beliefs, the study found that running did not worsen the condition in participants who had undergone targeted core rehabilitation. Instead, women who followed a structured program of pelvic floor and deep core exercises saw improvements in both diastasis closure and running efficiency. This research underscores the importance of pre-running strength work rather than outright avoidance of the activity.
Another area of focus is the pelvic floor. A meta-analysis published in Sports Medicine reviewed dozens of studies on postpartum runners and concluded that pelvic floor symptoms (such as leakage or heaviness) are not inevitable—and can often be mitigated with proper training. The analysis recommended that all postpartum runners undergo a pelvic floor assessment before returning to running and incorporate strength exercises like kegels, squats, and hip thrusts into their routines.
Hydration and nutrition are also emerging as critical factors in postpartum running performance. A study in the Journal of Science and Medicine in Sport found that breastfeeding mothers who run may have higher energy and hydration needs than previously thought. The study advised paying close attention to caloric intake, electrolytes, and iron levels, as deficiencies can delay recovery and increase injury risk.
Perhaps the most encouraging development is the growing recognition of postpartum running as a mental health tool. A longitudinal study from the University of Copenhagen followed 500 new mothers for two years and found that those who engaged in regular, moderate running reported lower rates of postpartum depression and anxiety compared to sedentary peers. The researchers emphasized that the benefits were most pronounced when running was approached as self-care rather than a weight-loss or performance goal.
These findings are slowly making their way into clinical practice. More obstetricians and midwives are discussing postpartum running with patients, and some even provide clearance checklists before giving the green light. Physical therapists are also adopting standardized assessments, such as the “Ready to Run?” criteria developed by British physiotherapist Tom Goom, which evaluates strength, mobility, and symptom readiness.
While much remains to be explored, the latest science is clear: postpartum running is not one-size-fits-all, but with the right preparation and support, it can be a safe and rewarding part of recovery. The key is listening to one’s body, seeking professional guidance, and embracing a gradual, joyful approach to movement.
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