Top 5 Mistakes Runners Make When Returning to Running Postpartum
Getting back to running after having a baby can feel like both a victory and a mystery. You’re eager to feel like yourself again, but your body has changed so much since you were last consistently running: your strength, stability and even your breathing mechanics are different.
As Atlanta’s specialized running physical therapy clinic that works with postpartum athletes, we see the same patterns again and again. Runners who are motivated, determined, but unknowingly pushing too hard, too soon.
If you’re planning your return to running postpartum, here are the five most common mistakes we see (and what to do instead).
1. Using Your Pre-Pregnancy Paces as Your Benchmark
Many runners feel frustrated when their first few runs feel slower, harder or shorter than expected. But postpartum running isn’t about getting back to where you were, it’s about rebuilding from where you are now. Easier said than done, coming from a postpartum runner myself.
You have to remember that your body went through nine months of extreme change and a major physical event (regardless of whether you had a vaginal or C-section delivery). Muscles, tendons and connective tissue need time to regain strength and load tolerance along with your aerobic systems to recalibrate and sharpen back up.
What to do instead:
Focus on effort rather than pace. Don’t get glued to your watch or Strava stats.
Start with a run-walk progression to gradually reintroduce impact and aerobic fitness.
Track how your body feels, not just how fast it moves.
2. Skipping Strength Work
One of the biggest mistakes we see postpartum runners make is jumping straight into running without rebuilding foundational strength. Running is a single-leg plyometric activity, meaning your core, hips and legs absorb 2–3x your bodyweight with every stride. To think you’ll just be able to return to running postpartum without doing any base work is usually not the best plan.
If you haven’t rebuilt stability in your deep core and glutes, your body will compensate elsewhere which often leads to knee pain, hip tightness or lingering low back discomfort. You may also experience common pelvic floor dysfunction symptoms such as leaking/incontinence, pelvic pain or heaviness. Staying active in strength training throughout your pregnancy (when appropriate) can help to reduce the time it takes to rebuild the level of strength needed for running postpartum.
What to do instead:
Prioritize 2–3 days per week of strength work focused on glutes, hamstrings and deep core.
Include exercises like bridges, good mornings and split squats before you start increasing mileage.
Follow a structured routine to guide your rebuild.
3. Ignoring Pelvic Floor Symptoms (Leaking, Heaviness, Pain)
This is a big one and unfortunately, one that many moms completely dismiss. Leaking urine when you run, feeling pelvic heaviness or discomfort in your lower abdomen isn’t something you need to “push through.”
These are signs your pelvic floor and core system aren’t yet managing impact well. It’s not always simply that you’re weak, but that your timing, pressure control or coordination need some focused retraining.
What to do instead:
Pause your running if you notice symptoms, then strengthen your deep core and pelvic floor coordination first.
Learn proper breathing and pressure management
Book an evaluation with a running specialized pelvic floor physical therapist before symptoms become long-term limitations.
4. Increasing Mileage Too Quickly
You might feel great after a few early runs so you start to add distance or intensity. Then suddenly, something hurts. Sound familiar?
Postpartum tissues are more vulnerable to overuse and load spikes. Even if your cardio feels fine, your musculoskeletal system may not be ready for the stress. Stay patient in the process as you return to running postpartum.
What to do instead:
Make sure you gradually increase weekly mileage, paying close attention to not spike your long run distance week to week.
Space your runs with rest or cross-training days in between.
Use a log to monitor how you feel, not just how far you go.
Consider a running gait analysis to ensure your form supports your new postpartum body mechanics.
5. Not Getting a Running-Specific Assessment
Traditional postpartum checkups are often limited. You might get a “cleared to exercise” note, but that doesn’t mean your body is ready for the repetitive impact of running.
A running-specific screen looks at things like single-leg stability, landing control, breathing patterns and running form which are all crucial components for preventing injury as you return to running postpartum.
What to do instead:
Schedule a postpartum running readiness evaluation at a running specialized clinic that specializes in working with postpartum runners (like Tempo PT & Performance in Sandy Springs)
Identify any asymmetries or weaknesses early before they lead to pain.
Get a customized plan that bridges the gap between rehab and training.
You can download our free Postpartum Runner’s Readiness Quiz to see where you stand.
Bonus: Be Patient! You’re Rebuilding, Not Starting Over
Postpartum running isn’t a race to “get your old self back.” It’s an opportunity to come back stronger and more aware of your body than ever before.
Progress might feel slow at first, but when you rebuild intentionally (with strength, stability, and pelvic floor coordination) you’ll set yourself up for years of injury-free, confident running.
Ready to Start Your Return to Running the Right Way?
If you’re a postpartum runner in the Atlanta area, our team at Tempo Physical Therapy & Performance specializes in helping runners return to running pain-free, leak-free and confident.
We’ll assess your core, hips, gait and running form, then create a plan that helps you transition safely back into training.
Written By: Dr. Morgan Kamau
