How to get back into running after pregnancy

Coming back to running after having a baby is a journey in itself, says TCS Sydney Marathon Head Coach Ben Lucas. Be kind to yourself.

Pregnancy, birth, and recovery – your body has been through something incredible. It takes time for everything to settle again. That’s something I’ve seen many times as a coach, and in my own home. I’ve helped many women return to running after having a baby, including my wife, and one thing always stands out.

It requires patience, compassion, and trust in your body.

Give yourself grace

The most important advice I give new mums is simple: be kind to yourself and build your fitness gradually. Start with walking. Let your body reconnect with movement again. From there, short easy runs are more than enough. For many women, this process can take weeks or months – and that’s completely normal.

Early on, the focus isn’t pace or distance. It’s rebuilding strength through the core, hips and pelvic floor. Your body is relearning how to stabilise, absorb impact and move efficiently again.

And that takes time.

It’s always a good idea to check in with a GP or women’s health physio before returning to running, particularly to assess pelvic floor recovery.

Look for community

Running with other mums, joining a local run club, or simply having a friend to train with can make the whole process feel less daunting. Support will always help.

Being around people who understand the stage of life you’re in makes the journey much more enjoyable.

Focus on your mind

There’s also an important mental side to running and recovery. For many mums, a run becomes a small pocket of time that’s just theirs. A chance to breathe, move, clear the head and reconnect with themselves outside of parenting. And that time is powerful.

Don’t rush the process

What I’ve seen time and time again is this: with time and consistency, women are capable of incredible things. I’ve watched mums go from their first careful jog back to running 5kms, 10kms, half marathons and even marathons. Not because they rushed it, but because they respected the process and kept showing up.

There’s no need to rush back to where you were. Fitness comes back. Confidence comes back. And often, you come back stronger, not just physically, but mentally too. Give yourself the time you deserve, keep moving forward step by step, and you’ll be amazed at what your body can do again.

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