THE COMEBACK RUN: A NEW MOM’S GUIDE

Reconnecting with your body after birth

Read time: Less than 4 minutes

Pregnancy and birth are an endurance event like no other. Your body has been through a total transformation. Your routine might be unpredictable. Your mind is juggling a million things at once. But deep down, you probably still remember what it feels like to move—to run, to push, to feel the runner’s high, to unleash. 
It’s no surprise that focusing on fitness can be a challenge with a newborn. Studies show that while 65% of women report engaging in regular physical activity before pregnancy, this drops to only 34% at 3 months postpartum. But rediscovering your strength and reclaiming your run can be a meaningful way to feel more like yourself.  

This isn’t about bouncing back. It’s about moving forward. Our guide for new moms is designed to help you ease back into running, so you can chase that runner’s high with confidence. 

 

IT’S ALL YOU
In a world that suddenly revolves around feeding schedules and interrupted sleep, running can be a lifeline. A moment that’s yours and yours alone. Carving out that space for yourself isn’t a luxury, it’s survival.
Because running isn’t just about fitness—it’s about mental clarity. It’s a rewarding mix of endorphins, finding a rhythm, fresh air, the feeling of your body moving freely again on your own terms. There’s a rush that washes away stress, anxiety, and the weighty mental load of new motherhood. Science backs it up: physical activity can help ease postpartum depression, reduce stress hormones, and bring a sense of calm in the chaos. 
And then there’s confidence. Postpartum changes can leave you feeling like a stranger in your own skin. Running can help rebuild a healthy relationship with your body. Every run can become a reminder of what your body can do, not just what it’s been through.

 

THE ROAD BACK
The urge to get back out there can be strong. But timing matters. Most health professionals recommend waiting until after your six-week postnatal check before reintroducing high-impact movement. If you were an avid runner before pregnancy and feel ready earlier, it’s possible, but listen to your body and check in with your GP or midwife before lacing up.  
Your body is different now. Your core and pelvic floor have been through a lot. Your joints and ligaments are still more flexible than usual after pregnancy, increasing your risk of injury. 
This comeback isn’t just about willpower. It’s about giving your body the time and care it needs to adapt.  

 

TRAIN SMART, RUN STRONG
Running after birth isn’t about diving straight back into old routines. It’s about building a new one, one that works for where you are now.  
Start small. Walk before you run. Let your body relearn the impact. Begin with short, slow jogs. See how you feel. If something feels off—whether it’s discomfort, exhaustion, or a change in postnatal bleeding—it’s a sign to ease up. Strength work is your best friend here. Core and pelvic floor exercises will help rebuild your foundation, making every step feel stronger and more controlled.  
And don’t underestimate the power of the right gear. Your body has changed and so have your needs. A well-fitted sports bra is non-negotiable. The right shoes? Just as essential. The MagMax NITRO™ uses cutting-edge NITROFOAM™ technology which helps you stride in ease, comfort, and speed.  Get fitted. Feel supported. Give yourself the best chance to move comfortably.  

 

RUNNING ON EMPTY? 
Let’s be real, sleep is a luxury right now. Some days, moving might feel impossible. But here’s the paradox: regular exercise actually helps combat fatigue, boosts your mood, and makes you feel more like… you.  
It all comes down to timing. Tune into your energy levels. Some moms swear by morning runs to set the tone for the day. Others squeeze in short bursts of movement whenever they can, with nap times if you have childcare or stroller jogs. There’s no right way, only what works for you.  
Exhaustion might win some days. Remember that rest isn’t a setback. It’s part of the process.  

 

SOLO VS. CREW SUPPORT 
Running alone can be meditative, a zone that’s all about your time, your pace, zero distractions. But if motivation is low, a support system can make all the difference. You might need someone to keep you accountable, push you when you need it, and remind you why you started. Try a run club, there are even some just for moms. Run with a friend. Or another new mom who gets it. If your baby loves the great outdoors, take them with you for a pram run in the park.
And if running solo is your escape? Own that too. Put in your headphones, zone out, and enjoy the freedom.  

 

FOR THE RUNNER’S HIGH
Your comeback won’t look like anyone else’s. There’s no set timeline or rulebook to follow. Some days, you’ll tap into the runner’s high and feel unstoppable. Other days, just getting out the door will be a win.  
What matters is that you show up for yourself. Move when it feels good. Rest when you need it. Find the rhythm that works for you. Because this isn’t about running like you used to. It’s about running as you are now, stronger and more resilient than ever.  

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