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Returning to Running without Peeing: A Step-by-Step Guide for Moms of all Ages

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Returning to Running without Peeing:

A Step-by-Step Guide for Moms of all Ages

Hello, new moms and runners! It's Dayna here, and today we're going to explore a journey that’s both exciting and daunting for many postpartum women—returning to running after having a baby. Whether you were a casual jogger or a serious marathoner before pregnancy, getting back on the track (or trail!) involves careful consideration and patience. Being the mother runner who ran a marathon between each of my children's birth - this subject is very important to me!

Here's a detailed guide on how to safely and effectively return to running, ensuring a rewarding comeback.

1. Consultation with Your Healthcare Provider

First things first, before you tie up those laces, make sure to get a green light from your healthcare provider. It’s essential to ensure your body is ready to take on the physical demands of running after childbirth. This step will help you avoid any potential complications and address concerns specific to your recovery.

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2. Taking It Slow

Rome wasn't built in a day, and your return to running won't be either. Start with walking, gradually increasing your pace and duration over time. This gradual approach helps prevent injuries and acknowledges the profound changes your body has undergone during pregnancy and childbirth. If you want step by step help with this; our Get Running Program was designed just for that!

3. Listening to Your Body

Always listen to your body’s signals. Recovery varies for each individual, and what might seem like a good pace for one person could be too much for another. If you feel pain, excessive fatigue, or any discomfort, it's important to pull back and reassess your approach.

4. Strengthening Your Core

Your core muscles have been under a lot of strain during pregnancy, and they might not be as strong as they once were. Focus on rebuilding your core strength through targeted exercises before you hit the pavement. This foundation is crucial for a safe and effective running form.

5. Pelvic Health Matters

The pelvic floor can also suffer during pregnancy and childbirth, leaving these muscles weakened. Work with a pelvic floor specialist to strengthen this critical area. Proper pelvic floor exercises can prevent issues such as incontinence and pelvic organ prolapse, common concerns among new mothers.

6. Investing in Proper Gear

Postpartum bodies are different, and your old running gear might not offer the support you now need. Invest in a high-quality supportive bra and properly fitting running shoes. This isn’t just about comfort—it’s about preventing injury.

7. Nutrition and Hydration

8. The Importance of Rest

Incorporate plenty of rest days into your training schedule. Your body is still recovering, and rest days are as vital as training days in preventing burnout and promoting physical recovery.

9. Celebrating Every Milestone

Celebrate your milestones, no matter how small they might seem. Getting back to running is a major accomplishment and should be treated as such.


Returning to running post-birth is not just about physical fitness; it's a significant part of regaining your sense of self and managing the stresses of motherhood. Be patient with yourself. The journey back to your pre-pregnancy running form takes time and dedication but remember that each run, each step forward, is progress.


Know you need more help to run without peeing? Or just get back into running? Join our Mother Runner Master class. Yes, even a good idea for mothers of all ages!


Want more help?

Join our Running Workshop here!


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Get your FREE Strength Assessment here!


Join our online 12-week strength program here!

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