Why I tell new mums: your strongest race is the one you wait for

By Kat — running coach, mother of 2

Before I start — a quick note: I’m not a doctor or medical professional. What I share here is based on my own experience as a mum of two, my work coaching women through postpartum recovery, and the research and expert guidance I’ve found valuable along the way. Please always check with your GP, obstetrician, or pelvic health physiotherapist before making any changes to your training.

I love seeing women come back to running after having babies. As a coach and a mum, there’s nothing better than watching someone rebuild strength, confidence and joy on the road or taril. But I’m also worried. The social — and sometimes commercial — pressure to sprint back into high-mileage training and big races can push women into decisions that risk their long-term health.

I’ve seen the headlines: “She won an ultra six months after giving birth!” The impulse is to cheer — who wouldn’t? — but a win like that can also send a dangerous message: that pushing to race again too soon after childbirth is safe, healthy, or something every woman should aspire to. It isn’t.

Below I explain the physiology, the evidence, and share a 6–18 month postpartum plan I use with my athletes. It’s conservative — deliberately so — because I’ve seen what happens when women rush. I’d rather have my runners racing strong for years than broken down after a single season.

What the body is still doing after birth

Pregnancy and childbirth are huge physiological events. They remodel your pelvic floor, abdominal wall, ligaments, connective tissue, hormones, cardiovascular system and bone metabolism. Many of those systems begin to recover quickly, but others take months — sometimes longer — to return to their pre-pregnancy state.

Research highlights:

• Pelvic floor muscle function is often still recovering at 6–12 months postpartum, and not all women return to pre-pregnancy strength even by one year.

• Hormones such as relaxin remain elevated for months, especially if breastfeeding, keeping ligaments and joints more mobile and injury-prone.

• Bone mineral density may temporarily drop during breastfeeding, increasing stress fracture risk if training volume ramps up too fast.

• Sleep deprivation, fatigue, and the demands of caring for an infant reduce recovery and immune resilience — meaning the same training load that once felt easy can now feel overwhelming.

This is why I tell my athletes: your body might be cleared medically, but that doesn’t mean it’s ready biomechanically.

Why racing too soon can be risky

Even for women who were elite athletes, returning to high-impact, long-duration races within months postpartum can lead to:

• Pelvic floor dysfunction (incontinence, heaviness, prolapse symptoms)

• Abdominal wall issues (diastasis recti, hernias)

• Bone stress injuries

• Chronic fatigue or hormonal imbalance

• Mental burnout from trying to “bounce back” instead of rebuild

The evidence and timing

There’s no universal “rule,” but most physiotherapists and sports medicine experts now agree that the first 12 months postpartum is about rebuilding, not returning to full pre-pregnancy training load.

Recent research and expert consensus (BJSM, ACOG, IOC, and pelvic health physiotherapy guidelines) show:

• Safe jogging or light running might begin as early as 12–16 weeks postpartum if there are no symptoms.

• High-impact or endurance racing should wait until full strength and function are restored — which can take 12–18 months or longer, depending on recovery, delivery type, and breastfeeding.

• Elite-level loads should be reintroduced gradually, ideally under multidisciplinary supervision.

I personally recommend women wait at least 18 months before returning to “full-on” racing and high-volume training, especially for events like marathons or ultras. This timeline protects the pelvic floor, core, and long-term performance capacity.

My 6–18 Month Postpartum Return Plan

 Step 1: Screening & Assessment (0–3 months postpartum)

This phase is about healing and reconnection, not training.

Checklist:

• 6-week GP or obstetrician clearance

• Pelvic health physiotherapist assessment (pelvic floor strength, prolapse risk, diastasis recti check)

• No leaking, heaviness, or pelvic pain with coughing, sneezing, walking, or lifting

• Ability to hold a gentle plank and single-leg balance without discomfort

• Gradual reintroduction of core breathing, gentle mobility, and walking

Focus:

• Rest, nutrition, hydration, gentle movement (walking, postpartum yoga, breathing exercises)

• Build a foundation of reconnection: mind-body awareness, breath control, and pelvic floor coordination.

 Step 2: Foundation Rebuild (3–6 months postpartum)

If all screening checks are passed, begin gentle, structured strength and low-impact aerobic training.

Training priorities:

• Strength 2–3x/week (focus on glutes, hips, core, pelvic stability)

• Walk–jog intervals (start with 1–2 min jog / 3–4 min walk)

• Avoid consecutive running days

• Maintain pelvic floor exercises daily

Goal: run for 20–30 minutes continuously, symptom-free, by around 6 months postpartum.If any pelvic or joint symptoms arise, pull back and reassess with your physio.

 Step 3: Build Phase (6–12 months postpartum)

Gradual progression begins here — but still with restraint.

Key rules:

• Increase running volume by no more than 10% every 2–3 weeks

• Keep at least two strength sessions per week

• Avoid speedwork, hills, or long runs until you can run 45–60 minutes easily, symptom-free

• Support bone health: adequate calcium, iron, protein, vitamin D

Check-in questions every month:

• Am I symptom-free (no leaking, pain, heaviness)?

• Am I sleeping >6 hours (even if broken)?

• Am I eating enough to support breastfeeding and recovery?

• Do I feel strong, not just “cleared”?

If any “no,” adjust training — not your expectations.

 Step 4: Performance Rebuild (12–18 months postpartum)

Now we can think about structured training, racing, and performance goals.

Training structure:

• Introduce light tempo runs or controlled intervals

• Add long runs gradually (extend weekly long run by 1 km every 1–2 weeks)

• Continue pelvic floor strength and cross-training

• Integrate strength work as non-negotiable

• Race “shorter before longer” — e.g. 5K → 10K → half marathon

This stage is where true endurance rebuilds. By 18 months, many women are ready to consider full training cycles for marathons or ultras if all previous stages were symptom-free.

Mindset reminders

• Your body’s timeline is not a failure. It’s biology, not willpower.

• Comparison is the thief of recovery. You don’t see the pelvic injuries hidden behind “bounce-back” stories.

• Fitness is not lost forever — it’s just redirected. Strength rebuilt properly lasts longer.

• Rest and rehab are training. They’re part of your comeback, not pauses from it.

Final thoughts

I love celebrating women who run after babies — it’s a testament to resilience and strength. But we must celebrate the right things: patience, awareness, and respect for recovery. Racing too soon after birth might look inspiring, but it’s not a model to follow.

Let’s redefine “strong” not as fastest back, but as safest forward.

Your body built a human. It deserves more than a rushed finish line.