Postpartum Returning to Running: Muscles and Mamas edition

Running is a high-impact, dynamic activity that requires more than cardiovascular fitness. It demands strength, stability, and the ability of your pelvic floor to absorb impact with each step.

By the end of Muscles & Mamas, you’ve built a strong foundation through progressive strength training and pelvic floor loading. You’ve also begun preparing your body to manage your full body weight during movement. This return-to-running program is designed to continue that progression AFTER Muscles and Mamas — it is not a beginner or starter program.

How the Program Works

Each week includes:

• A specific walk/run interval

• A weekly mileage target

Weekly mileage matters more than individual runs when it comes to preventing overuse injuries. You may split your runs throughout the week in any way that works for your schedule, as long as you do not exceed the total weekly mileage.

Important Guidelines

• Move to the next week only if you feel good

• If you experience pain, pelvic heaviness, leaking, or other symptoms, repeat the current week until symptoms resolve

This approach supports a safe, confident return to running while continuing to protect your pelvic floor and overall recovery.