Return to Running Postpartum in Logan
Get Back to Running Safely After Childbirth in Logan
Pregnancy and childbirth bring remarkable changes to the body. While adapting to a growing baby, muscles and posture are often affected. After delivery, your body must recover while also adjusting to no longer being pregnant. Some muscles may become overstretched and weak, while others tighten or overwork. Relaxin, a pregnancy hormone that increases joint flexibility, may still be present, adding to instability. Because running places high demands on the body, it’s essential to restore balance and strength before hitting the pavement again.
The First Steps Toward Safe Running
Rehabilitation
Recovery begins by addressing injuries or strain from labor and delivery. Proper rehabilitation ensures the abdominal wall and pelvic floor are functioning well before resuming high-impact activities. At Luna Physio, we guide you through safe recovery so your body can handle exercise without setbacks.
Building Strength
Running requires strength, stability, and control. Your core, hips, and legs must support you against gravity. This may involve simple breathing exercises or progressive moves such as planks. Our specialists help correct muscle imbalances and build stability, so you feel confident moving through space.
Key Training Areas for Postpartum Runners
Triplanar Strength
While running is primarily forward motion, your body must also manage side-to-side and rotational forces with each stride. Strengthening in multiple planes boosts efficiency and reduces injury risk.
Speed & Responsiveness
Even slow running involves quick reactions to impact. Speed-focused drills help your body adapt to faster forces and are especially helpful if you notice incontinence or urgency during activity.
Jumping & Impact Training
Running is an impact sport. Practicing controlled jumping in different directions strengthens hip and ankle stabilizers, improves endurance, and builds confidence. If you experience pelvic pressure, leaks, or discomfort, more focused strength or speed work may be needed.
Running Drills
Running is a skill, and drills help refine form. Postpartum runners often experience reduced knee drive, limited pelvic movement, or altered arm swing. Drills like high knees, butt kicks, and skipping improve technique and retrain efficient patterns.
Interval Training
Intervals are an excellent way to transition back to running. Alternating between running and walking allows you to build strength gradually while giving your body time to recover. Progressions may begin with 1:1 (run/walk) and advance based on how you feel.
Important Considerations
Postpartum running requires more energy than before. Childcare, breastfeeding, and recovery can affect fueling and endurance. It’s normal to feel different compared to pre-pregnancy. Be patient with yourself and listen to your body. Pay attention to any discomfort, pelvic heaviness, or pain, and adjust accordingly. Recovery is a process—and you deserve to move forward safely.
The Benefits of Postpartum Running Therapy in Logan
At Luna Physio in Logan, we understand that returning to exercise after childbirth can feel overwhelming. That’s why our postpartum running therapy focuses on rebuilding strength, restoring balance, and helping you move with confidence.
- Safe Return to Activity – Step-by-step guidance tailored to your recovery.
- Improved Strength & Stability – Stronger core, hips, and pelvic floor for lasting support.
- Confidence & Control – Overcome leaks, pressure, and weakness.
- Evidence-Based Care – Personalized treatment backed by research.
Frequently Asked Questions
How soon can I start running after childbirth?
It varies for each person. A thorough assessment ensures your body is ready before resuming high-impact activity.
What if I feel pain, pressure, or leaks while running?
These are signs your body may need more strength or rehab before progressing. Our therapists will adjust your program accordingly.
Do I have to start with walking?
Yes—walking and interval training are essential stepping stones to safely rebuild endurance and confidence.
Take the First Step Toward Running Again
Exercise is not only beneficial for physical recovery but also for mental well-being. At Luna Physio in Logan, we provide expert, evidence-based care to help you return to running safely and confidently.
Appointments are limited—schedule your consultation today and take the first step toward your postpartum running goals
Jodi Radford
I had an appointment with Bree and she is AMAZING! In fact, the entire staff and office are lovely! Bree took so much time to explain everything during the appointment and to teach about pelvic floor health. She sent me home with exercises and knowledge and was such a kind and compassionate listener. I think, whatever your age, you should make an appointment with Luna Physio. I wish I could give them more than 5 stars!
Sophie Hancey
Forgot to review until 8 months postpartum, but I am so thankful for Bree! I wanted to feel confident with my body in preparing for my first birth, and Bree helped me to feel strengthened, educated, and prepared before delivering my baby. Then, once I was ready to start my postpartum recovery and get to the point I could start dancing again, she stepped in again and helped me feel confident in my pelvic floor postpartum. Thanks for everything Bree; my end of season performance went perfectly and I still am feeling confident in my recovery with your help!