Postnatal Return to Running
Feel Confident.
Run Leak-Free.
Complete Program.
Are you ready to start running after birth? Before you lace up your joggers, it's important to check that your body is run-ready. Our complete postnatal return to running program is here to help you return to running safely after birth and avoid injury.
The Risks of Postnatal Running and How to Avoid Them
Pelvic Floor
During pregnancy, the levator hiatus (the pelvic floor outlet through which the urethra, vagina, and rectum pass through) increases in width. Combined with the impact of birth (specifically a vaginal birth) results in less support for the pelvic organs in the postnatal period. Returning to running after birth before your pelvic floor has had a chance to recover fully may predispose you to conditions such as incontinence and prolapse.
Back and Knee Pain
Your abdominal wall undergoes significant change during pregnancy. Running with a weakened abdominal wall may impact your ability to distribute pressure through your core, resulting in increased load through the shins, knees, and lower back.
Ligament Changes
Research indicates that you have increased levels of relaxin until around 3-4 months postpartum. If you are breastfeeding and don’t have your period back you are also in a low oestrogen state. When you are in a low oestrogen state, your connective tissue has increased mobility which can predispose you to injury or pelvic conditions.

How you can prepare your body for postnatal running
Led by Pelvic Health Physio Lyz Evans, the Empowered Motherhood Return to Running Program is designed to help you return to running safely and without leaking, pain or discomfort. Our program will take you through the three stages of postnatal returning to running. Determining whether you are ready to return to impact, preparing your body to cope with a return to running and a graded progressive return to running program.
Postnatal Running - Is your pelvic floor ready?
Step one of your return to running plan is to ensure your pelvic floor is run-ready. Before you run, you should be able to activate your pelvic floor in standing as well as being able to do:
- 10 Fast Pelvic Floor Contractions or Quick Flicks;
- 10 x 6-second endurance holds; and
- 60s sub-maximal pelvic floor contraction.
The EMP return to running program includes run-ready pelvic floor workouts to help you strengthen and prepare your pelvic floor for a safe return to running.

Postnatal Running - Are you strong enough?
The second step of your return to running journey is to assess your full-body strength and control. In the Empowered Motherhood Program, we specifically look at core and glute strength, single-leg control, balance and proprioception. Some of the exercises you should be able to do before returning to running include:
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20 single-leg calf raises.
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10 single-leg sit-to-stand from a chair.
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20 single-leg abductions.
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20 single-leg bridges.
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A range of other exercises to determine your readiness to run.

Postnatal Running - Can you handle impact?
The final step in determining whether you are ready to return to running involves a series of high and low-impact movements to train the pelvic floor reflex.
- Single leg hops.
- Single leg forwards bounds.
- 10 single leg ‘running man’ (or woman!).
- 60s jogging on spot without leaking or heaviness.
- 30 minutes of walking without leaking.

A complete and progressive return to running program
The EMP Return to Running program gives you all the workouts, education, running plans and support you need to return to running safely and confidently after birth.

A Complete Return to Running Program
Receive expert-led guidance and support in our complete week-by-week return to running program. This program includes run-ready workouts, graded and progressive running plans, audio tracks and recovery classes.
Physio-Led Education and Support
Learn from Women's Health Physiotherapist Lyz Evans how to determine if your body is 'run-ready' and how you can prepare your pelvic floor, core and full body for a return to impact and running.
Strength, Pilates and Core Workouts for Runners
Complement your running with specific postnatal strength, pilates, core and pelvic floor workouts created for runners. Plus, recovery classes, including yoga and stretches, to help reduce injury and improve mobility.

EMP is far more than just running workouts!
The EMP includes physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.

Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.

Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.

Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.

Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.

Return to Running Safely and Confidently
Receive instant access to our complete return to running program, workouts and education.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.

Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.

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