Return to exercise and running after birth
A clear, tested route back to running, the gym and F45 classes after your baby, built on the UK postnatal running guidelines.
Postnatal return to exercise in Manchester city centre
Reviewed by Nick Chatziviltsos, PgDip, HCPC-registered physiotherapist (PH114351), November 2026
At a glance
Who it's for: Anyone who has had a baby and wants to run, lift, or get back to gym and F45 classes.
First step: Your 6 to 8 week check with your GP. It's a health check, not a green light to run.
Running from: Usually no sooner than 12 weeks, and often between 3 and 6 months, once you pass the readiness tests.
What we test: Walking, balance, hopping, jogging and single-leg strength, all without leaking, heaviness or pain.
Sessions: Many people need 3 to 6 over 2 to 3 months.
Stop and get advice: Leaking, heaviness, a dragging feeling, or bleeding that returns. See a women's health physio, your GP or your midwife.
Get urgent help: Heavy bleeding, chest pain or breathlessness: call 999. A fever, a hot wound or a swollen calf: call your GP, midwife or 111 the same day.
You've had a baby, and you're ready to feel like you again. Maybe that's running round the park, lifting in the gym or getting back to your F45 class.
Your body has done something huge. Your tummy, pelvic floor and joints all need time and the right kind of loading to recover. Go too fast, and leaking, heaviness or a sore back can follow. Go too slow, and you lose the confidence you want back.
In 2019, UK physios Tom Goom, Gráinne Donnelly and Emma Brockwell wrote the first guideline on running after birth. We use it to plan your return. Our clinic is inside F45 NQ on Piccadilly, so we can test and train you on a real gym floor.
🛠️ How we get you back to exercise after birth
Every return to exercise plan at Athos Physio follows the same three steps. What changes is your birth, your body and your goal.
Step 1. Check where you are now
In your first 60-minute session we work out three things:
How your body is recovering: your tummy gap, your strength, and how you cope with hopping and jogging.
What could hold you back: leaking, heaviness, back or pelvic pain, broken sleep, or a caesarean scar.
What you want back: a 5k, a half marathon, lifting, or a full F45 class.
We show you on a 3D anatomy model how your tummy, pelvic floor and hips work together when you land.
Step 2. Build your foundations
Pelvic floor exercises. We teach and coach them, and build them into your lifting and impact work. We don't do internal pelvic floor checks.
Core and breathing. We teach you to breathe out and brace as you lift, so pressure doesn't push down or out.
Low impact first. Walking, cycling, the cross-trainer and swimming keep your fitness going while your body heals.
Ease aches and pains. Soft tissue work for a stiff back, neck or shoulders from feeding and carrying.
Your home plan. Short sessions in a custom plan, which you can fit around naps.
Step 3. Load, test and return
Progressive strength, from bridges and squats to deadlifts, split squats and step-ups.
Impact training, from jogging on the spot to bounds and hops, only when your tests show you're ready.
Rehab on the gym floor. Being inside F45 NQ means we can use kettlebells, sleds and boxes, and scale F45 moves for you.
A graded running plan, often starting with walk-run intervals and building week by week.
We finish when you're running, lifting or training with confidence, and you know how to keep it that way.
Want to know if you're ready to run? Your first 60-minute session runs the readiness tests and gives you a plan the same day. Book your assessment →
🔍 What does return to exercise after birth involve?
Pregnancy and birth change how your body handles load. Your tummy stretches, and your pelvic floor carries extra weight for months. Hormones can keep your joints looser for a while, especially if you're breastfeeding.
The UK guideline says running isn't advised before 3 months after birth. It aims for a return between 3 and 6 months, once you can pass a set of tests. Running too early can put strain on a pelvic floor that's still recovering.
The NHS says gentle exercise, like walking and pelvic floor exercises, can start as soon as you feel up to it. Get advice at your 6 to 8 week check before any high-impact exercise.
How different activities load your body
Walking, pelvic floor and gentle core work (low impact): earliest start: days after birth, when you feel ready. What to watch: build up gradually. Rest if bleeding gets heavier.
Static bike and cross-trainer (low impact): earliest start: from about 4 weeks, once sitting on a saddle is comfortable. What to watch: saddle comfort, especially after stitches.
Swimming (low impact): earliest start: 7 days after bleeding stops, and once wounds have healed. What to watch: wound healing after a caesarean.
Light weights and low-impact classes (moderate impact): earliest start: from about 6 to 12 weeks, after your GP check. What to watch: doming of your tummy, leaking or heaviness.
Running (high impact): earliest start: from about 12 weeks, if you pass the tests. What to watch: leaking, heaviness, pelvic or back pain.
Full F45 classes with jumps and heavy lifts (high impact): earliest start: often from 3 to 6 months. What to watch: leaking during jumps, skipping or heavy lifts.
After a caesarean, these timings are often a bit later. See our C-section recovery page.
⚠️ Signs you're not ready yet
The guideline lists signs that your body isn't coping with the load yet. Stop that activity and get advice if you notice:
Leaking urine, wind or poo when you run, jump, cough or lift
A sudden urge to wee that's hard to hold
Heaviness, pressure, dragging or a bulge in the vagina
Doming or a deep gap down the middle of your tummy
Pain in your pelvis or lower back
Bleeding that comes back, or continues beyond 8 weeks, and isn't your period
Is it your pelvic floor, your tummy or a running injury?
Symptoms can overlap. Here's how they usually differ:
Leaking, heaviness or dragging: your pelvic floor needs support. See a women's health physio, your GP or your midwife. We'll keep working on your strength alongside.
A ridge down your tummy when you sit up: likely a tummy gap. See our diastasis recti page.
Pain at the front or back of the pelvis, worse on one leg: may be pelvic girdle pain.
Aching across the low back after lifting the car seat: often lower back pain.
Pain at the base of your thumb from lifting your baby: may be De Quervain's tenosynovitis.
Shin, knee or foot pain as you build your runs: often a running injury. See our running injury page.
🔍 What holds people back?
Most women get back to the exercise they love. When progress stalls, it's usually for reasons we can work on together.
Common reasons we see in Manchester
Starting too soon, often to get your old body back quickly.
Broken sleep. The guideline suggests aiming for 7 to 9 hours, with naps where you can.
Not eating enough, especially if you're breastfeeding and training hard.
A tummy gap or weak pelvic floor that hasn't had time to rebuild.
A caesarean or perineal scar that's tight or sensitive.
Going straight back into high-impact classes without a low-impact phase.
Myths about exercise after birth
"The 6-week check means you can run." It doesn't. It's a health check. Running usually waits until at least 12 weeks.
"Leaking is normal after a baby." It's common, but it isn't something you have to live with. Help is available.
"Exercise will affect your milk." The 2025 Canadian guideline found no harm to breast milk from exercise.
"A caesarean means you skip the pelvic floor work." Your pelvic floor still carried your baby for 9 months.
🧪 How we test if you're ready to run and train after birth
Your first session lasts 60 minutes. Ideally you'll have had your 6 to 8 week check with your GP first. You're welcome to bring your baby. Here's what happens:
Your story (10 to 15 minutes). Your birth, feeding, sleep and mood, your training before and during pregnancy, and your goal.
Safety and pelvic floor screen. We ask about bleeding, your wound, leaking, heaviness and dragging, and refer you on if needed.
Tummy check. We measure the inter-recti distance in finger widths, and watch for doming as you lift your head.
Load and impact tests. A 30-minute walk check, single-leg balance for 10 seconds, and 10 single-leg squats each side.
Impact tests. Jogging on the spot for 1 minute, 10 forward bounds, 10 hops each leg and 10 running man each side.
Strength tests. Single-leg calf raises, single-leg bridges, single-leg sit-to-stands and side-lying leg lifts. The aim is 20 of each.
Your plan. In plain English: what you can do now, what to build, and when to try your first run.
Every test should feel comfortable, without leaking, heaviness, dragging or pain. If you need an internal pelvic floor check, we'll refer you to a women's health physio, your GP or your midwife. You'll leave with your custom plan.
🛠️ Postnatal return to exercise at Athos Physio
Every plan moves through four phases, following the UK guideline. How fast you move depends on your tests and symptoms, not on the calendar.
Recover (0 to 6 weeks). Heal, rest and reconnect. Walking, pelvic floor exercises, breathing, gentle tummy work, pelvic tilts.
Rebuild (6 to 12 weeks). Low impact and strength. Bridges, squats, lunges, the bike or cross-trainer, light weights, deadlifts starting no heavier than a car seat.
Test and load (12 to 16 weeks). Pass the readiness tests. Hops, bounds, jogging on the spot, single-leg strength, short walk-run intervals.
Return (4 to 6 months onwards). Run, lift and train fully. A graded running plan, F45 classes with scaled jumps, heavier lifts.
If your baby is older, we start at the phase that fits you.
Getting back to the gym and F45
F45 classes mix weights, cardio and jumps at high intensity. That's a lot of impact and pressure for a recovering pelvic floor. We help you scale each move:
Swap jumps for steps. Step-ups instead of box jumps, and fast marching instead of skipping.
Lighten heavy lifts. Keep good form and breathe out as you lift.
Watch for doming and leaking. If either shows up, drop back a level that day.
Add impact last. Jumps come back once your running tests are comfortable.
You can then build up to full classes over a few weeks. We're on the same gym floor, so we can check your technique in person.
Pelvic floor exercises
We teach you how to do pelvic floor exercises and coach them through your training. The 2025 Canadian guideline strongly recommends daily pelvic floor training after birth. We don't do internal pelvic floor assessments. Leaking, heaviness or a dragging feeling always means a referral to a women's health physio, your GP or your midwife.
Your home programme
Usually 4 or 5 exercises, about 20 minutes, 3 or 4 times a week. Many people need 3 to 6 sessions over 2 to 3 months.
What do the guidelines say about exercise and running after birth?
The 2019 UK guideline by Goom, Donnelly and Brockwell is the main guide for running after birth. It's based mainly on expert opinion, as research is still limited. It advises:
No running before 3 months after birth
A return between 3 and 6 months, if you pass the tests
Building up through low-impact exercise first
A pelvic health assessment for every woman from 6 weeks, whatever the type of birth
The 2025 Canadian guideline, published in the British Journal of Sports Medicine, adds more. It advises at least 120 minutes of activity a week in the first 12 weeks, over 4 or more days. That includes walking, cycling and strength work. It also strongly recommends daily pelvic floor training.
Recommended: pelvic floor and gentle core exercises from early on; low-impact exercise before high impact; strength training, building up gradually; passing readiness tests before you run.
Less useful: using the 6-week check as your green light to run; running or jumping through leaking or heaviness; long periods of rest.
⏱️ When can I run and go to the gym after giving birth?
Walking, pelvic floor and gentle core work: typical timing: from the first days, when you feel ready.
Static bike or cross-trainer: typical timing: from about 4 weeks, if comfortable.
GP postnatal check: typical timing: 6 to 8 weeks after birth.
Swimming: typical timing: 7 days after bleeding stops, once wounds have healed.
Light weights and low-impact classes: typical timing: often from 6 to 12 weeks.
First run: typical timing: no sooner than 12 weeks, once you pass the tests.
Full F45 classes with jumps: typical timing: often from 3 to 6 months.
Back to your usual running or lifting: typical timing: often 4 to 6 months, sometimes longer.
These are guides. After a caesarean or a difficult birth, your timeline may be longer.
✅ Exercise around life with a baby
Daily life and baby care
Walk with the buggy. Set the handles so your elbows bend at right angles
Feed your baby before you run, so your breasts feel more comfortable
Wear a well-fitted sports bra. Your size may have changed
Drink plenty, especially if you're breastfeeding
Lifting
Breathe out and gently squeeze your pelvic floor as you lift
Lift the car seat close to your body, with bent knees
Swap sides when carrying your baby
Keep your wrists straight when you scoop your baby up
Sleep and recovery
Bad nights happen. On those days, swap a hard session for a walk
Nap when you can. The guideline suggests aiming for 7 to 9 hours of sleep
Eat enough to fuel your training and feeding
Exercise can lift your mood, but talk to someone if you're struggling
Related conditions
Diastasis recti: a gap down the middle of your tummy after pregnancy
C-section recovery: gentle rehab after a caesarean birth
Running injuries: shin, knee and foot pain as you build your runs
Pregnancy and postnatal physio: every pregnancy and postnatal problem we treat
❓ Return to exercise after birth FAQs
🚨 Physio, GP, midwife or A&E?
Getting back to exercise is safe to plan with a physio. But the months after birth bring some warning signs that need a doctor or midwife quickly. This list follows NHS advice.
Book a physio (no GP referral needed): you want to run, lift or return to classes and aren't sure where to start.
See your GP or midwife: leaking urine, wind or poo, a heavy or dragging feeling, or a bulge in the vagina (see a women's health physio, your GP or your midwife; we'll help you arrange it); bleeding that returns with exercise, or continues beyond 8 weeks (stop high-impact exercise and talk to your GP or midwife); low mood, anxiety or baby blues that haven't lifted after 2 weeks (talk to your GP, midwife or health visitor).
Call your GP urgently or 111: a fever, shivering or tummy pain, especially with smelly discharge (call your GP, midwife or NHS 111 the same day); a caesarean or perineal wound that's hot, red, swollen or oozing (call your GP, midwife or NHS 111 the same day); pain, redness or swelling in your calf (get an urgent GP appointment or call NHS 111).
Call 999 or go to A&E: sudden or heavy bleeding, especially if you feel faint or dizzy; chest pain or difficulty breathing (call 999 or go to A&E now); thoughts of harming yourself or your baby (call 999 or go to A&E now; you can also call NHS 111 and choose the mental health option).
If you're ever unsure, ring us on 07475 433300 and we'll tell you honestly whether you should see us or someone else first.
Not sure if you're ready for the gym or a run? Book a free 15-minute call and we'll tell you honestly. Book a free call →
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The UK guideline says no sooner than 12 weeks. Many women return between 3 and 6 months, once they pass the readiness tests.
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It's an important health check, and it comes first. But it doesn't test whether your body is ready to run or jump.
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Walking, balance, single-leg squats, jogging on the spot, bounds, hops and single-leg strength tests. They should all feel comfortable.
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Light weights and low-impact classes often from 6 to 12 weeks. Jumps and heavy lifts often from 3 to 6 months.
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It's common, but it isn't normal to put up with. Stop high-impact exercise and see a women's health physio, your GP or your midwife.
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Yes. The 2025 Canadian guideline found no harm to milk supply or quality. Feed before you train and drink plenty.
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The NHS says wait until 7 days after your bleeding stops. Wait for any wounds to heal too.
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Yes, usually. Your timeline may be a little longer, and we check your scar too.
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No. We teach and coach pelvic floor exercises. If you need an internal check, we'll refer you to a women's health physio, your GP or your midwife.
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Yes. You're welcome to bring your baby to your appointment.
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Your first 60-minute assessment and treatment is £95. Follow-up sessions are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes.
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Yes. Book a free 15-minute consultation and we'll tell you honestly whether physio is the right next step.
📍 Book postnatal return to exercise physio in Manchester city centre
Athos Physio is inside F45 NQ, 77 Piccadilly, Manchester M1 2BU, a two-minute walk from Piccadilly station and Piccadilly Gardens. We're open 7am to 8pm, Monday to Friday, so you can come in before or after work.
Your first appointment is a 60-minute assessment and treatment (£95). Follow-ups are £55 for 30 minutes, £95 for 60 minutes or £135 for 90 minutes. We work with Bupa, WPA, Vitality and Aviva, and you can see all our fees on the price list.
Can't get into town? We also offer home physio visits and online physiotherapy. Not sure physio is right for you? Book a free 15-minute call and we'll talk it through.
Call or WhatsApp 07475 433300, or book online.
Other services: Physiotherapy and active rehab · Sports massage · Pregnancy and postnatal physio · Home visits · Online physio
Written by Nick Chatziviltsos, physiotherapist and founder of Athos Physio, BSc (Hons) Physiotherapy, HCPC registered. Last reviewed: November 2026.
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We are based in Manchester city centre a couple of minutes walk from Piccadilly train station and Piccadilly Gardens Square