How To Run Your First Race After Having A Baby

sparklefitnz
Apr 8
4 min read

Returning to running after having a baby is exciting, but it comes with unique challenges—such as weakened core and pelvic floor muscles, sleep deprivation, lack of energy, and adjusting to new time constraints and priorities. Whether you're aiming for a 10km or a half marathon at the Gazely Volkswagen Wellington Marathon, setting yourself up for success requires a realistic approach to training, consistency, and self-care. Here’s how to safely build up to your first event post-baby.

For newly postpartum mums (less than 3 months since giving birth), read this article first: https://mumsafemovement.com/postnatal-return-to-running/

This article assumes that the mum wanting to run her first event post-baby is at least 3 months postpartum with no birthing or recovery complications.

Set Realistic Expectations

The key to successfully completing your event is having realistic expectations of both your race-day performance and how much time you can dedicate to training. Progressing too quickly or setting overly ambitious goals can lead to burnout or injury. Instead, focus on what is sustainable for your current life circumstances.

What Impacts Your Training Consistency?

Consistency is the cornerstone of any successful training programme—whether that means training three times per week or five. Find what works for you based on factors such as:

Sleep quality: Interrupted nights impact energy levels and recovery. The more you train, the more sleep you need. For every mile run in a week, aim for an extra minute of sleep per night (e.g., 35 miles = 35 extra minutes).
Injury and training history: If you’ve had previous injuries or are new to structured running, you may need to ease back in slowly. Your pre-baby running experience will influence how much training your body can handle and whether you're used to speed work and intensity.
Family and work demands: Your schedule must be realistic and flexible. What another mum can manage may not suit your lifestyle.

Keep consistency in mind as you read the rest of this article.

Strength Training: A Non-Negotiable for Mums

Before diving into running, it’s essential to rebuild strength—starting from the inside out.

Pelvic Floor & Core Restoration

Pregnancy and childbirth affect your core stability, pelvic floor function, and alignment. Running is high-impact, and without a solid foundation, issues like leaking, prolapse, or lower back pain can arise. A visit to a women's health physiotherapist is highly recommended to assess your readiness to run.

Even if there’s some pelvic floor vulnerability, that doesn’t mean you can’t run. It just means you'll need to strengthen and coordinate these muscles as you increase mileage.

The lower back, transverse abdominals, and diaphragm work together to support your body. If one area is weaker or out of sync, it puts more pressure on the pelvic floor—potentially causing issues.

Improving the strength of your entire core benefits your running, lifting, and everyday movement. A women’s health physio or a postpartum-certified personal trainer can help guide you.

Start with:

Kegels (pelvic floor exercises)
Breath work connecting to your core
Gentle core strengthening

Strength Training Basics

Aim for 2–3 strength sessions per week. Two is better than one, and one is better than none. Short and frequent “snack workouts” (5–10 mins here and there) can be more effective than waiting for time to do a long gym session.

Postpartum training starts with rebuilding from the inside out. Once you're ready, progress to heavier lifts.

Contrary to popular belief, heavy strength training (not high reps with light weights) benefits endurance runners the most.

A 2021 study in the European Journal of Sport Science found that runners who added heavy lifting or heavy lifting with plyometrics significantly improved strength and running economy. Those doing light, endurance-style lifting did not.

For time-poor mums, make your sessions count. When ready, include compound lifts like squats, deadlifts, and bench presses (or variations). These exercises work multiple muscle groups efficiently.

Note: Always seek proper coaching before lifting heavy, and not every exercise has to be loaded.

Reps & Sets Guide:

Strength: 3–6 reps
Strength endurance: 10+ reps

Mobility Matters

Often overlooked, ankle and hip mobility affects your running form and injury risk.

Ankle Mobility

Try the knee-to-wall test. Runners should be able to place their foot 10cm or more from the wall and touch their knee to it while keeping the heel down.

Good ankle mobility allows for a better foot strike and reduces compensatory issues in the knees, hips, and back.

Hip Mobility

Tight or restricted hips can cause knee pain, shorten stride length, and contribute to back discomfort.

Helpful hip mobility drills:

Kneeling hip flexor stretch
90-90 seated hip rotations
Cossack squats (use hands for support)
Side lunges

Check out my other article - 5 Tips to Fix your Hips: Postpartum Running

Balancing Energy Demands: Breastfeeding, Sleep & Recovery

Your body is already doing a lot—producing milk, handling broken sleep, and adapting to a new lifestyle. Recovery and fueling are just as important as training.

Breastfeeding & Running

You’ve probably heard you need to “eat for two” during pregnancy. When breastfeeding and training? That’s even more true.

Breastfeeding burns about 500–700 extra calories daily (according to the La Leach League International)—similar to running 10km. No wonder you're tired!

To protect your energy, milk supply, and performance:

Eat enough: Avoid falling into low energy availability (LEA)
Hydrate: Add extra fluids beyond your usual training needs
Plan your runs: Feed or pump before running to avoid discomfort
Wear the right bra: Invest in a high-impact sports bra designed for nursing

Sleep & Recovery

Interrupted nights affect everything—energy, performance, motivation.

Nap or rest when possible
Scale your training if sleep has been rough
Tune into fatigue: It's an early sign of overtraining. It’s okay to back off.

Final Thoughts: Train Smart, Not Just Hard

Your return to running journey is unique. Be patient with your body. Prioritise consistency, strength, mobility, and recovery, and you'll be on your way to a successful first event post-baby.

Need more guidance? Join my next Running Masterclass to get expert advice tailored specifically for mums! Or contact me to book a free 30 min call to take about my coaching services to help you level up for your next event!

Further References:

Roar, Dr Stacy T. Sims, 2016
Next Level, Dr Stacy T. Sims with Selene Yeager, 2022
Li, Fei, George P. Nassis, Yue Shi, Guangqiang Han, Xiaohui Zhang at el "Concurrent Complex and Endurance Training for Recreational Marathon Runner: Effects on Neuromuscular and Running Performance" European Journal of Sport Science 21, No 9 (2021): 1243-53.