Becoming a parent changes everything—your priorities, your schedule, and even how you view self-care. For many new moms, running often takes a backseat to sleepless nights and feeding schedules. But when you feel ready, returning to running can help you reclaim balance and well-being. This guide walks you through easing back into running after having kids, step by step.
Step 1: Start with a Positive Mindset
A common hurdle for new parents returning to running is the mental one. You may worry about whether the time you invest is worth it or how your body will respond. Counter those worries with a positive outlook. Focus on the benefits of running—more energy, better mood, better health—as you face parenting challenges. Accept that your pace and approach may change, and stay flexible.
Step 2: Invest in the Right Gear
Efficiency matters when you’re a parent. Having your running gear ready makes it easier to slip in a workout. Choose comfortable, supportive running shoes and practical, comfortable clothing. A supportive sports bra, soft leggings or shorts, and breathable layers for changing weather can make a big difference. If you have a baby or toddler, consider a sturdy jogging stroller so you can bring your little one along safely.
Step 3: Create a Gradual Plan
Jumping back into your old routine right away isn’t ideal. After birth, your body needs time to heal, rebuild strength, and adjust to new demands. Start with gentle movement—walking, light jogging, or short intervals—and increase pace and distance gradually as your confidence and stamina grow. Remember, everyone’s recovery is different. Adding some strength work can help rebuild your core and pelvic muscles, creating a solid foundation for running again.
Step 4: Schedule Your Runs
Make running a part of your daily routine. Look for times when your baby is sleeping or otherwise engaged. Your partner’s support matters too—discuss roles and find a plan that lets both parents fit in workouts.
Step 5: Listen to Your Body
Pay attention to how you feel. Don’t push too hard and watch for pain or discomfort during or after runs. If you’re excessively fatigued, slow down or skip a run. It’s wise to check with a doctor before starting intensive exercise after childbirth to ensure your body is ready.
Step 6: Be Patient and Persist
It takes time to return to your pre-pregnancy fitness level. Don’t be discouraged if you start slow or need more breaks. You might not run as fast or as far as before—and that’s okay. The goal isn’t to recreate your exact old routine. Your life has changed, so adapt your running to fit your new reality. Embrace this phase, run at your own pace, and enjoy the process. Running can grow with you through parenthood. So lace up, put on your favorite gear, and get back on track.
