Running after birth.

“Are you an experienced runner wanting to return to running after birth?”

“Are you a mum wanting to run for the first time?”

Rachel’s Postpartum Running Guide: Your First 5km

Designed by Rachel Fitt, a Pelvic Floor Physiotherapist with extensive knowledge in postpartum recovery, this guide is perfect for all moms—regardless of your previous running experience.

Your First 5km Postpartum is a 9-week running program tailored for those who are at least 12 weeks postpartum. This guide features three running sessions per week, structured to gradually enhance your cardiovascular fitness while minimising the risk of injury as you return to high-impact exercise.

Program Highlights:

• Safe Return to Running: Designed specifically for postpartum women, focusing on pelvic floor health and gradual progression.

• Progressive Workouts: Build up your endurance and strength safely over nine weeks.

• Minimise Injury Risk: Carefully structured to support your recovery and prevent injuries.

Reclaim your fitness and confidently run your first 5km postpartum with Rachel’s expert guidance!

Before You Begin: Pre-Running Checklist

Before starting your first running session, Rachel has provided a comprehensive checklist to ensure you're ready to hit the ground running. This includes a strength test you can complete anytime between 6-12 weeks postpartum.

By the end of the 9-week program, you'll be capable of running continuously for 35 minutes!

Got Questions? Feel free to reach out to Rachel via our contact page.

Happy Running!!!! ♡