By Sophie Fitt – podiatrist, run coach, marathon runner, mum of two and founder of SheFitt Run Coaching.
Returning to movement after pregnancy, childbirth and the intensity of the newborn bubble is challenging for every woman.
There’s the physical component of moving a body that feels very different to the one you knew so well before having a baby; the mental side centred around motivation and desire to do something, and then of course the logistics of getting out and taking time away from the baby and potentially other children.
I am a podiatrist in Melbourne, a runner, a running coach and a mum of two children. Our daughter is 3 and our son is 2. My ability to relate to life in the trenches is the easiest task in life right now!
I have spent many years working with women to support their return to physical activity after pregnancy and childbirth. The woman who is itching to move two months postpartum, those who feel ready when their youngest is starting kinder… and every wonderful story in between. I’ve also been there myself. Not once, but twice.
I’ve experienced childbirth in all its forms: our daughter was born vaginally and our son via caesarean section. And I’ve made my way back to competitive marathon running after both children.
Take it slower than you think you “should”
My advice to women is to take things far slower than you think you “should.” Slower than someone on social media who looks to be doing things “better,” but whose story you know nothing about. Slower than ChatGPT tells you when you type in a question about returning to exercise after a baby, and slower than you got back into things when you last embarked on an exercise routine, before becoming a mum.
Drop the expectations, drop the judgement, drop the inner voice telling you you’re not enough. Embrace the woman who has the courage to start and remember, you are enough.
Where to start
1. See a pelvic health physiotherapist first
There are many great physiotherapists out there, but if you’re a woman who’s given birth at any time in your life and you’re embarking on an exercise regime, consult a pelvic health physio before you start.
More from Everform: not sure what a pelvic health appointment involves? Read when to seek help from a women’s physiotherapist, or listen to our Mama Matters episode on pelvic floor recovery in the early postpartum period.
2. Get clearance if you’re under 3 months postpartum
If you are less than 3 months postpartum, a discussion and clearance from your obstetrician or primary care provider is also important.
3. Choose an activity you enjoy
Not something you feel you must do or used to like doing. Something for you. That could be swimming, walking, pilates, yoga or a spin class at the gym. Choose an activity with your head and your heart. You’ll certainly stick at it longer if you’re doing it from a place of desire and not like it’s another item on your to-do list.
4. Start with 20 minutes
A gentle 20-minute swim or walk, or 20 minutes of yoga on your mat at home. The idea is that in the first couple of weeks, every time you finish your activity, you finish feeling like you could do more, like you want to do more. This is great for motivation as well as preventing injury from overloading your body too quickly. “Too much, too soon” is the number one thing we’re trying to prevent!
More from Everform: recovering from a vaginal birth or c-section and wondering what to wear while you build back up? Our Postpartum Recovery range is designed for c-section and vaginal birth recovery. If you’re working on your pelvic floor alongside your walks, our guide to the top exercises for postpartum pelvic floor repair and our article on diastasis recti and wound repair are good places to start.
If your goal is to run
If your goal is to start running for the first time ever, or get back into running after a break, I’ve launched a business to support women striving to do this exact thing: SheFitt Run Coaching.
Once you have clearance from your obstetrician or primary care provider, you’ve seen a pelvic health physiotherapist and you are comfortably walking for 50–60 minutes without any issues, then you’re good to go.
- The first stage in the SheFitt “Postpartum Return to Run” program is a 30-minute walk with 6 x 45-second run intervals, and this is the same in the SheFitt “Just Getting Started – Learn to Run” program.
- The progress is gradual, we take things slow, and the approach is cautious, conservative and not at all intimidating. But by the end of month 3, following one of the two SheFitt programs, you’re running for 40 minutes continuously.
More from Everform: if leaks or heaviness show up when you start to run, that’s worth raising with your pelvic health physio, and you’re not alone. Our article on why bladder leaks aren’t just for pregnant women explains how common they are, and our Pelvic Health Support range, including the LBL Recovery Brief for light bladder leaks, is made for women moving through exactly this. For the full picture on getting back to exercise, listen to our Mama Matters episode on what you really need to know about returning to exercise post baby.
Take your time with exercise
Take your time in starting back, doing so only when you want to.
Seek the support of health care experts who will ensure your body is as ready as your mind. Pick something that tickles your interest or lights a spark of motivation and start gradually. Quieten the voice that tells you how it should be. Wherever you’re at is where you need to be, and the smartest way to stay at it for weeks, months and years to come is to focus on baby steps forward, one at a time.
You can find out more about me at shefitt.com.au or follow @shefittruncoaching.
Run, want to run, or thinking about starting?
If you’re a woman who runs, wants to run, or is thinking about starting, this free guide from Sophie and SheFitt Run Coaching is worth a look.
SheFitt Starts Here is a free guide covering everything from confidence and running myths to training, looking after your body and fitting running around real life. It’s created by runner, podiatrist and run coach Sophie Fitt.
Get your free copy of SheFitt Starts Here
That’s all you need to take your first step.
