Postpartum Running Workout

  Feb 4, 2019  |  #Running

This postpartum running workout is a short, modifiable workout for new momma’s to ease your way back into running and speed work.

I did my first postpartum running workout a few weeks ago. It was nothing over-the-top or complicated, but I found it a good way to get back into the speed running postpartum and intervals mindset.

Running postpartum has been a whole new experience compared to running before pregnancyAnd throw in running after C section, and it’s been quite humbling.

But, I feel excited about running again, and about carving time out of my schedule for this me time.

Running is my sanity, and there are endless reasons I run (that have nothing to do with weight or changing my body).

Running on a golf course

So, I thought I would share this Postpartum Running Workout with you.


Running After C-Section

Getting back to running postpartum after a c-section has been a slow process. As I talked about in this post, I waited about 8 weeks before running.

And in the beginning, there was a lot of run a minute, walk a minute. I even went to see a pelvic floor therapist before running.

Did you know your pelvic floor also consists of your core? So, I thought it was important for running after C-section. I stayed flexible for my running plan and eventually got to 2-3 days a week consistently.

Eventually, I built up to run my first half marathon 7 months later. But, it took a lot of time and balance between breastfeeding and running

As of lately (about 10 months postpartum), I finally feel mentally and physically ready to tackle speed workouts and have a consistent schedule.

Or, at least as consistent as I can get with a baby!

Postpartum Running Workout

I started with this quick workout, which can fit any pace. This is also a great workout for beginners looking to incorporate speed into their running. It’s great because it doesn’t take a ton of time and is 3 miles total.

Postpartum Running Workout

Postpartum Speed Workout

You can even throw this workout in the middle of a longer run, too.

To start, do a warm up mile at whatever pace you like.

For the second mile, switch efforts between hard and easy every 200 meters (about 1/8 of a mile). As you get more experience/in shape, you’ll probably be able to take the intervals a little harder or do run 200 meters, jog 200 meters.

But, for beginners and those recovering from pregnancy, I would recommend jog 200 meters, walk 200 meters. You’ll do this 4 times to total 1 mile.

Add in a 1 mile cool down.

Feel free to add on after this workout, and use the mile warm up/cool down as a tempo workout, too! There are no rules, just guidelines and a way to train your body to use different speeds.

Postpartum Exercise Plan

Before you engage in a postpartum exercise plan, I would recommend talking with your OB. It’s helpful to get clearance and insight about your postnatal exercise plan.

If you have the opportunity to see a physical therapist, or pelvic floor therapist, I’d recommend that too! Obviously, birth is a huge thing that our bodies go through.

We all have different experiences, so it will take a different amount of time for each woman to feel like she’s ready to exercise.

I hesitated typing “back to normal,” because I don’t think it’s a bad thing if you don’t ever feel like your “pre-baby” self.

Postpartum Running Workout

We have new bodies after giving birth and while that can be a lasting process to accept, there is also much to be appreciative for.

Getting back to running after c-section or after a normal birth are both processes requiring patience and commitment.

It’s taken me 10 months to get to this point where I’m ready for incorporating speed workouts. While I did my first half marathon post partum, I haven’t been in a consistent training routine until recently.

Now, I’m much more comfortable including speed, hence this postpartum running workout.

So, all that being said, don’t force yourself into doing something you’re not ready for.

Take your time and listen to your body. Make sure you’re eating enough so your body can perform optimally for you.

And most importantly, make sure exercise (and running specifically) is something you do enjoy, versus something you “feel” like you should be doing.

If you have questions about making sure you’re eating enough for running, enroll in our endurance fueling course

You May Also Like These Workouts:


Do you have a favorite speed workout?

One response to “Postpartum Running Workout

  1. This looks like such a quick and easy speed workout! I personally love pyramid type workouts. I recently did on that started at 50m and worked up in 50m increments until 250m then back down to 50m. It was quick but those short distances really add up.

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