Return to Running: A Pelvic Health–Informed Guide

Return-to-Running Checklist (Postpartum & Pelvic Floor–Friendly)

Ready to run again — but want to do it right?

This Return-to-Running Checklist is a pelvic floor–informed guide designed by a pelvic health physical therapist to help postpartum runners rebuild strength, manage load, and return to running with confidence.

Instead of guessing, pushing too soon, or avoiding running altogether, this checklist walks you through the same readiness tests and strength benchmarks I use in clinic.

What’s inside:

✔️ Clear guidance on when running is appropriate (typically 12+ weeks postpartum)
✔️ Strength + single-leg readiness test
✔️ Functional impact tests to assess load tolerance
✔️ Red flags that mean it’s time to pause and get support
✔️ A simple, pelvic-floor–smart walk-to-run progression

All designed to be easy to follow, printable, and phone-friendly.

This checklist is for you if:

• You’re postpartum and want to return to running safely
• You’ve experienced leaking, pressure, or discomfort with exercise
• You want evidence-based guidance — not fear or “just stop running” advice
• You want to feel confident running with or without a stroller

What this checklist is NOT:

❌ A “bounce back” plan
❌ A rush-you-back-to-running program
❌ A replacement for individualized pelvic floor care

It is a supportive, informed starting point that helps you listen to your body — without ignoring your goals.

Why this approach works:

Avoiding load doesn’t heal the pelvic floor.
Learning how to prepare for and manage load does.

This checklist helps you do exactly that 🤍

Instant digital download • Save it • Print it • Use it before your runs

Follow @drkayla_dpt for more postpartum-smart movement education.