Return to running after birth

The UK guideline says wait at least 12 weeks and pass a few simple checks first. Here is your date and your checklist.

Your details

Not yet: that is fine

Wed 4 November 2026

is 12 weeks after the birth, the earliest guide

Since the birth10 weeks, 14 days to the 12 week guide
How your baby was bornvaginal birth: 12 weeks is the earliest guide, and passing the checks matters more than the date
Walk 30 minutesyes
Stand on one leg for 10 seconds, each sideyes
10 single leg squats each sidenot yet
Jog on the spot for 1 minutenot yet
10 hops on each legnot yet
10 forward boundsnot yet
10 single leg running man moves each sidenot yet
20 single leg calf raises, bridges and sit to stands each side, and 20 side lying leg liftsnot yet
No leaking, heaviness or pain doing thesenot yet
Add it to your calendarDownload the 12 week date (.ics)

The 2019 UK guideline suggests waiting at least 12 weeks and passing these checks first. A pelvic health physio can assess you, especially after a caesarean, a tear, or if anything leaks or drags. Start with something like Couch to 5K.

Leaking, heaviness, a bulge, or pain in your pelvis, back or scar: hold off running and ask your GP for a pelvic health physio referral.

The working

Twelve weeks and some checks

For a baby born on 1 September, the earliest date to start running is about 24 November. Before then, and before any run, the 2019 guideline suggests passing simple load tests such as walking 30 minutes, single leg balance and squats, hopping and jogging on the spot without leaking, heaviness or pain.

The full checklist

Load and strength tests

The 2019 guideline lists load tests (walking 30 minutes, standing on one leg, single leg squats, jogging on the spot, forward bounds, hops and the single leg running man) and strength tests (20 single leg calf raises, bridges and sit to stands each side, and 20 side lying leg lifts), all without leaking, heaviness or pain. Twelve weeks is the earliest date for everyone; after a caesarean or a tear, many people need longer. For a baby born 10 weeks ago, the date is 14 days away, and the calendar file holds it.

Building up

From 12 weeks

Start with run walk, like Couch to 5K
Run on flat, even ground first
A supportive sports bra matters if you are feeding
Expect it to feel harder; that passes

Why wait

What is healing

The pelvic floor, tummy muscles and any scar need time to recover from pregnancy and birth, whichever way your baby arrived. Breastfeeding, poor sleep and low iron can also make running harder at first.

Read with care

What this cannot tell you

A physio checkA pelvic health physio can assess you properly.
Caesarean recoveryYou may need longer after a caesarean.
SymptomsLeaking or heaviness means stop and get checked.

Questions

Common questions

When can I start running after having a baby?

The UK guideline says no sooner than 12 weeks, and only after passing load tests.

Is it normal to leak when running after birth?

It is common, but not normal to put up with; a pelvic health physio can help.

Can I run after a caesarean?

Yes, usually from 12 weeks or later, with your scar and core comfortable.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Support when you need it

Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.