Return to Run Program

Whether you're a few weeks postpartum or it's been years since your last run, you deserve a specific plan tailored to your body and your goals.

Our Return to Run program is designed to get you back on your feet safely, without pelvic floor symptoms holding you back. 

We start with a thorough assessment. Before you take a single running step, we complete an evidence-based Return to Run assessment that evaluates your endurance, coordination, muscle strength, and pelvic floor function. This gives us a clear picture of where your body is right now and how we should move forward. 

Then we build your foundation. Running is a strength sport. Whether you're 12 weeks postpartum or 12 years out, a personalized strength program isn't optional —it's the difference between pushing through pain and pelvic floor symptoms, versus actually feeling good on your runs. We'll design one specifically for your body, your goals, and where you are in your recovery.

When you're ready, we run. Around the 12-week postpartum mark (give or take a few weeks depending on where you are at), we begin your running program. We start with more walking, less running, and progressing gradually every one to two weeks as long as you remain symptom-free. There's no rush to get back to your pre-pregnancy mileage. Jumping back in too soon, skipping strength training, or doing too much too fast are the most common culprits behind running injuries and pelvic floor symptoms in postpartum runners. The goal isn't just to get you running again — it's to keep you running, feeling strong and symptom-free for the long haul. Your body has done something extraordinary and needs time to recover and rehabilitate properly.