At your six-week check you may have been told you’re fine to exercise again. Then you try a run and something isn’t right: a leak, a heaviness, a pelvis that aches afterwards, or a body that simply doesn’t feel like yours yet.
That is very common, and it doesn’t mean you can’t run. It usually means your body needs a bit more preparation first, and a plan that builds up in the right order.
When is it safe to start?
UK guidance for postnatal runners suggests waiting until around three months after birth at the earliest before returning to running, and building strength with lower-impact exercise before that. Pregnancy and birth, whether vaginal or by caesarean, stretch and load the pelvic floor and abdominal wall, and they take time to recover.
Three months is a guide, not a deadline. Some women are ready then; many need longer, especially while sleep is short and feeding is frequent. What matters more than the date is whether your body passes a few simple checks.
Signs you may need more preparation
- Leaking urine when you run, jump, cough or sneeze
- A feeling of heaviness, dragging or bulging in the vagina
- Pain in your pelvis, lower back or hips during or after a run
- A tummy that domes or bulges down the middle when you sit up
- Bleeding that is not related to your period during or after exercise
None of these means stopping exercise altogether. They are reasons to be assessed before you push on. Read more about bladder leaks, prolapse and tummy muscle separation.
What the assessment involves
Your first appointment lasts 60 minutes. We’ll talk through your pregnancy and birth, how you’re feeding and sleeping, what exercise you did before and what you want to get back to. Then we look at:
- Your pelvic floor: strength, endurance and how well it responds when you cough or brace. An internal examination is the most accurate way to check this, and it is always your choice.
- Your abdominal wall, including any separation
- Strength and control through the hips and legs, with tests such as single-leg squats, bridges and calf raises
- How you cope with impact: jogging on the spot, hopping and bounding
You’ll leave knowing which of these you pass, which need work, and where to start.
Building back up
Most plans have three strands: pelvic floor and core work, strength training for the hips and legs, and a walk-run programme that adds time and speed in stages. We set clear markers for when to move on, and adjust if symptoms appear.
If you had a caesarean, your scar and abdominal wall are part of the picture, and our C-section recovery page explains more. A Mummy MOT is a thorough starting point at any time from six weeks after birth.
When to see your GP or midwife first
- Heavy bleeding, or bleeding that suddenly gets heavier
- Pain, swelling or redness in one calf, which can be a sign of a blood clot
- Chest pain or sudden shortness of breath, which need urgent medical assessment
- A caesarean or perineal wound that is hot, red, swollen or leaking, which can be a sign of infection
The NHS has more on blood clots and on your six-week postnatal check.
Who you'll see
Postnatal return to running is seen here by our women’s health physiotherapist.
Jodie Pargeter is our women’s health physiotherapist and co-founder of The Health Hub, with over 20 years’ experience in NHS and private practice. She is a certified Mummy MOT® practitioner and is trained in APPI Clinical Pilates.
Jodie Pargeter
Physiotherapist,
Acupuncture Physiotherapist,
Women’s Health Specialist,
Restore C-section Scar Specialist
APPI Pilates trained
Jodie is co-founder of The Health Hub and a chartered physiotherapist with over 20 years’ experience in NHS and private practice. She leads our women’s health physiotherapy service, supporting women through pregnancy, recovery after birth and long-term pelvic health.
She is a certified Mummy MOT® practitioner, trained in RESTORE C-section scar therapy and APPI Clinical Pilates, and uses real-time ultrasound to help you see and learn how your deep core muscles are working.
Prices and insurance
- Women’s health initial consultation (60 minutes): £94
- Follow-up treatment (30 minutes): £74
No GP referral is needed. You pay at your appointment and we’ll give you an invoice to claim back from your insurer if you’re covered. Insurer recognition varies by clinician, so ask us when you book. See our full price list
Frequently asked questions
If you have a question that isn’t answered here, call us and we’ll be glad to help.
- How soon after having a baby can I run?
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Guidance suggests around three months after birth at the earliest, with lower-impact exercise and strength work before then. Many women need longer, and an assessment will tell you where you are.
- I had a caesarean. Is it different?
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The timescale is similar, but your scar and abdominal wall need to be part of the plan. We check how the scar is moving and how your tummy muscles are working before adding impact.
- I leak when I run. Should I stop?
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Leaking is a sign that your pelvic floor isn’t yet coping with the impact. It usually makes sense to step back to a level that doesn’t cause it while you build strength, and we’ll show you how.
- Is it too late if my baby is one or older?
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No. We often see women months or years after their last baby. The approach is the same.
- Do I need a Mummy MOT first?
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Not necessarily. The Mummy MOT is a full postnatal check and a good place to start if you haven’t been assessed since the birth. If your main goal is running, tell us when you book and we’ll advise which appointment suits you.
- Do I need a GP referral?
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No, you can book directly. If you’re claiming on private health insurance, check whether your insurer needs a referral first.
Based in Haywards Heath, we see patients from:
You’ll find us at Unit 3, 2-8 Sussex Road, Haywards Heath, RH16 4EA. There’s free on-street parking on Sussex Road and two pay and display car parks a short walk away, and our entrance, treatment rooms and toilets are wheelchair accessible. We’re open Monday to Friday 8am to 7pm, and Saturday 8am to 1pm.
Book an appointment
If you want to get back to running and something doesn’t feel right, an assessment will tell you where to start. Book online or call us on 01444 817851.
Reviewed by Jodie Pargeter, women’s health physiotherapist, registered with the Health and Care Professions Council. Last reviewed November 2026.
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