Q: When can I start running after giving birth?

It is generally advised to wait at least 12 weeks after giving birth before starting to run. However, every woman's delivery and recovery are unique and progress at different rates, so it’s not just about how much time has passed. The symptoms below may indicate that your core and pelvic floor muscles aren’t yet strong enough for running: Urinary (pee) or fecal (poop) leakage Sudden urgency to urinate or have a bowel movement (poo) that is difficult to control Heaviness, pressure, bulging, or a dragging sensation in the pelvic area A pendular (pointy) abdomen or a visible gap along the midline of your stomach muscles, which may indicate diastasis recti (a separation of the abdominal muscles) Pain in the lower back, hips, or pelvis Pain during intercourse Vaginal bleeding What to do: If you experience any of these symptoms in day-to-day life, during, or after exercise, consult a doctor or a pelvic health physical therapist. They can help you strengthen those areas. We recommend checking with your doctor before you start running, even if you don’t experience any of these symptoms.

Q: Will the app help me build pelvic floor strength?

The core strength workouts in the App are specifically designed to help you develop and improve pelvic floor strength. They start off easy and avoid core exercises that can cause issues in the early postpartum stage. You have full control over when to increase the intensity.

Q: How fast should I run?

You should aim to run at an easy pace . One can get rather technical and use heart rate or effort scales to figure it out, but we find the talk test the simplest and most effective. Simply ask yourself, am I able to speak in full sentences without getting out of breath? If the answer is yes, you're running at your easy pace.

Q: How often should I run?

Running twice a week is usually best. Your body typically needs several months to fully strengthen and repair after giving birth. Running is considered a high-load exercise (even if it feels easy), so it’s best to give your body plenty of time to recover between sessions.

Q: Can I choose when to run?

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days. The App will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Q: Can I remove the mobility and strength workouts?

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Question 1

When can I start running after giving birth?

Accepted Answer

It is generally advised to wait at least 12 weeks after giving birth before starting to run. However, every woman's delivery and recovery are unique and progress at different rates, so it’s not just about how much time has passed.

The symptoms below may indicate that your core and pelvic floor muscles aren’t yet strong enough for running:

Urinary (pee) or fecal (poop) leakage
Sudden urgency to urinate or have a bowel movement (poo) that is difficult to control
Heaviness, pressure, bulging, or a dragging sensation in the pelvic area
A pendular (pointy) abdomen or a visible gap along the midline of your stomach muscles, which may indicate diastasis recti (a separation of the abdominal muscles)
Pain in the lower back, hips, or pelvis
Pain during intercourse
Vaginal bleeding

What to do:

If you experience any of these symptoms in day-to-day life, during, or after exercise, consult a doctor or a pelvic health physical therapist. They can help you strengthen those areas.

We recommend checking with your doctor before you start running, even if you don’t experience any of these symptoms.

Question 2

Will the app help me build pelvic floor strength?

Accepted Answer

The core strength workouts in the App are specifically designed to help you develop and improve pelvic floor strength.

They start off easy and avoid core exercises that can cause issues in the early postpartum stage. You have full control over when to increase the intensity.

Question 3

How fast should I run?

Accepted Answer

You should aim to run at an easy pace. One can get rather technical and use heart rate or effort scales to figure it out, but we find the talk test the simplest and most effective.

Simply ask yourself, am I able to speak in full sentences without getting out of breath? If the answer is yes, you're running at your easy pace.

Question 4

How often should I run?

Accepted Answer

Running twice a week is usually best.

Your body typically needs several months to fully strengthen and repair after giving birth. Running is considered a high-load exercise (even if it feels easy), so it’s best to give your body plenty of time to recover between sessions.

Question 5

Can I choose when to run?

Accepted Answer

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days.

The App will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Question 6

What if I find the running sessions too hard?

Accepted Answer

If the suggested run intervals feel too long or too many, adjust them during the run:

Focus on keeping your pace slow — you should be able to have a conversation without getting out of breath.
Run for as long as you feel comfortable, then finish the rest of that interval by walking at a brisk pace.

You can also make the plan easier by moving your goal date further out (if it’s not a set race). Longer plans increase more gradually.

Question 7

How does strength training prevent running injuries?

Accepted Answer

In addition to strengthening your muscles, strength training also strengthens your tendons, helps you develop good movement patterns, and improves your position sense.

Strong muscles and tendons take longer to fatigue when you run, which means that you can sustain good running form for longer. They also reduce the impact on your joints as they can absorb more of the force.

Improved movement patterns and position sense have been shown to reduce the risk of sprains and strains.

Question 8

Will I get bulky muscles from strength training?

Accepted Answer

No. We've designed the strength training workouts in the app to build strength and control without bulking you up.

Question 9

How do mobility workouts help running?

Accepted Answer

Our bodies move as kinetic chains, meaning that what happens in one part of the body affects the movement of the next.

Mobility workouts help you optimize the movement throughout your kinetic chain — so you move more freely when you run.

Question 10

Can I remove the mobility and strength workouts?

Accepted Answer

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Question 11

Why choose a running plan from Exakt?

Accepted Answer

For optimal performance improvement and injury prevention combined, Exakt offers comprehensive running plans designed by an Olympic running coach and a team of expert sports physiotherapists.

Our plans go beyond standard running schedules by including personalized strength and mobility training, providing a well-rounded approach to your running journey.

Additionally, the app adapts to your feedback, tailoring the plan to your current fitness level for a customized progression.

Postpartum running plan