Postpartum Return
Twelve weeks to your first run — and seven tests to pass before it
Who it’s for
Postpartum athletes returning to training with an uncomplicated recovery.
How it works
The first three months are strictly low-impact. The reason is simple: abdominal fascia recovers only 51–59% of baseline tensile strength by week six post-C-section, reaching 73–93% only by month seven. Before your first run, pass seven readiness tests with zero pain, heaviness, or leaking: 30-minute walk, 10-second single-leg stand, 10 single-leg squats, 1-minute running on the spot, 10 forward hops, 10 single-leg bounds per side, and 10 single-leg running-man reps per side. Pelvic floor training daily.
Weekly layout
How load increases
Weeks 0–2: pelvic floor and walking. Weeks 2–4: squats, lunges, glute bridges. Weeks 4–6: stationary bike and elliptical. Weeks 6–8: scar tissue work, deadlifts capped at car-seat weight. Weeks 8–12: swimming and higher intensity. From week 12: run-walk intervals, building volume before speed. Diastasis recti alone is not a contraindication; what matters is whether the abdominal wall can sustain load without doming.
Deload
As needed. Any symptoms—lower abdominal heaviness, leaking, or pain—mean stop immediately and consult a specialist.
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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