By Joëlle Ramseier, physiotherapist at Kineo Seefeld
When can I start running again after giving birth?
Many mothers look forward to lacing up their running shoes again. Running is quick to organise, good for your head and fits into short windows of time. At the same time, there is a lot of uncertainty: is my pelvic floor ready? What if I leak urine while running? And how long do I have to wait after a caesarean section?
Running is a sport with a lot of impact. Every step loads your pelvic floor and abdominal wall. That is why it is worth planning your return in stages instead of simply setting off.
What pregnancy and birth change in your body
- Pelvic floor: it carries extra weight during pregnancy and is stretched a great deal in a vaginal birth. Birth injuries need time to heal.
- Abdominal wall: the straight abdominal muscles move apart. This diastasis recti is very common after birth and often partly closes again. What matters is whether the midline can build up tension again.
- Caesarean section: the abdominal wall and the uterus were cut. The scar needs time before it can take load.
- Everyday life: lack of sleep, breastfeeding and carrying your baby cost energy and recovery. This affects how much training your body can handle.
The time frame
An internationally used guideline for physiotherapists recommends starting to run no earlier than about 12 weeks after giving birth, if you have no symptoms. This applies to a vaginal birth as well as a caesarean section. The weeks before are not a break, but preparation:
- Weeks 0–2: breathing, gently tensing and relaxing the pelvic floor, short walks
- Weeks 2–6: longer walks, pelvic floor training, light exercises for the trunk and glutes
- Weeks 6–12: after your postnatal check-up with your gynaecologist, build strength, plus endurance without impact such as a bike ergometer or cross-trainer
- From week 12: running, once you can do the tests below without symptoms
Warning signs: take these symptoms seriously
- Leaking urine, wind or stool when running, coughing or jumping
- A feeling of pressure or heaviness in the pelvis, as if something is pushing down. This can indicate a prolapse.
- Pain in the pelvis, at the pubic bone or at the scar
- Renewed or heavier bleeding after exercise
- A bulge in the middle of your tummy when you tense your abdominal muscles
In that case, pause running and have it checked by your gynaecologist or in our pelvic floor physiotherapy. These symptoms are common, but not normal, and they can be treated well. Heavy bleeding, fever, shortness of breath, chest pain or a swollen, painful leg on one side need to be seen by a doctor immediately.
Are you ready? The tests before your first run
The guideline mentioned above suggests simple tests. You should be able to do them without leaking urine, a feeling of pressure or pain:
- Load: 30 minutes of brisk walking, 10 seconds of single-leg stance and 10 single-leg squats per side, 1 minute of jogging on the spot, 10 forward jumps, 10 hops per leg
- Strength: 20 repetitions per side each of single-leg calf raises, single-leg glute bridges, single-leg sit-to-stand from a chair and side-lying leg raises
If you can't pass a test yet, that is not a setback. It shows you what to work on next.
How we support you at Kineo
We take a close look at your pelvic floor, abdominal wall and strength and plan your return step by step.
1. Assessment: what we examine in your first session
- Conversation: course of the birth, birth injuries, symptoms, sleep and breastfeeding
- Diastasis recti: width and tension of the midline when you lift your head
- Pelvic floor: tensing, holding and relaxing, in more depth in our pelvic floor physiotherapy if needed
- Scar: mobility and sensitivity after a caesarean section or perineal injury
- Load and strength tests: the tests above, with an eye on symptoms and technique
2. Treatment in phases
- Phase 1: foundation (up to about week 6). Breathing, pelvic floor awareness, walks and gentle trunk activation.
- Phase 2: strength (about weeks 6–12). Glute bridge, split squat, calf raises and side plank in an adapted form, 2–3 times a week, 2–3 sets of 8–12 repetitions.
- Phase 3: starting to run (from week 12, tests passed). Run-walk intervals, for example 6–8 x 1 minute of running with 1–2 minutes of walking, three times a week.
- Phase 4: build-up. Lengthen the running sections until you can run 20–30 minutes in one go. Pace work and running with the pushchair come last.
3. Kineo services we use
- Postnatal physiotherapy: postnatal recovery, abdominal wall and return to sport
- Pelvic floor physiotherapy for leaking urine, a feeling of pressure or pain
- Runners Physio for a structured return to running
- Medical training therapy to build strength in your legs, glutes and trunk
Tips for your first runs
- Only increase when you are symptom-free during the run and the day after
- Breastfeed or pump before running and wear a well-fitting sports bra
- Plan short runs in windows when you are not completely exhausted
- Running with a pushchair changes your running style. Only start once you run confidently without it, and follow the manufacturer's age recommendations
From our practice
Many mothers tell us that they accepted slight urine leakage when running as normal after giving birth. It is common, but it is not normal. With targeted pelvic floor training and an adapted running build-up, these symptoms often disappear. Other women wait much longer than necessary because they are unsure. Clear tests give you confidence in both cases.
Back to running at Kineo Seefeld
At Kineo Seefeld, Seefeldstrasse 83 (Feldeggstrasse stop, trams 2 and 4), running is a focus. On the 1st floor we support you with Runners Physio, and on the ground floor you will find running shoes and the Currex 5D running analysis at the Kineo Runners Lab, in case your running feels different after pregnancy.
Frequently asked questions
Can I run after a caesarean section?
Yes, with the same gradual build-up. The scar should be well healed and your medical check-up should have taken place. Don't start before about 12 weeks.
Can I run while breastfeeding?
Yes. Make sure you get enough fluid and energy, breastfeed or pump beforehand and wear a supportive sports bra.
What should I do if I leak urine when running?
Pause running for now and have your pelvic floor checked. With targeted training, this can usually be improved well.
Does health insurance cover physiotherapy?
Yes. With a doctor's prescription, your basic health insurance covers the cost. Kineo is recognised by all Swiss health insurers.
You might also like
- Physiotherapy after giving birth: your way back to strength
- From pregnancy to postnatal recovery
- Strength training for runners
Book an appointment
Want to return to running safely after giving birth? Book your appointment at Kineo Seefeld.
