If you’re a mom eager to return to running, lifting, or your favourite workouts after giving birth, you’re not alone.

Many women are told they can exercise again after six weeks, but what about everything your body has been through in those six months or more?

Your recovery deserves a plan, not a permission slip.

In our  blog, “Return to Running Postpartum”, DPP pelvic health specialist Ariella Pohl shares how to rebuild strength and confidence after childbirth and why your pelvic floor plays such a key role in performance and recovery.

3 Tips for a Stronger Return to Running

1. Give yourself time (and grace).
Most research recommends waiting about 12 weeks postpartum before running. That allows your body to heal, rebuild strength, and reduce the risk of injury or leakage.

2. Start with walking and listen to your body.
You should be able to walk 30 minutes pain-free before progressing to higher-impact activities. If walking still causes discomfort, it’s a sign to focus on strength first.

3. Rebuild your foundation.
Single-leg bridges, squats, and heel raises help reintroduce load safely and test your pelvic and lower-body control.

These are just the first steps. Every mom’s journey looks different, and having a pelvic health physical therapist guide you can make all the difference