Postpartum Running Rehab

12-Week DIY Home Physiotherapy Program

piriformis syndrome rehab

We have put together a postpartum strengthening program for new mums wanting to return to (or start) running after the birth of a baby. This 12-week program has been developed by Alina Kennedy, an expert physiotherapist, and passionate runner. It’s simple, safe, and easy to do at home, and can be scheduled to fit around your busy new mum routine.

This 12-week program includes:


A Structured Week-by-Week Physio Exercise Plan


100+ Targeted Postpartum Core Strengthening Exercises


Easy-to-Follow Video Tutorials for Each Exercise


Weekly Progressions to More Challenging Exercises


Unlimited Physiotherapy Support and Access to Our Online Community

The complete postpartum rehab program is just $7.99/week (AUD)

The first 7 days are free. Cancel anytime.

Preview Exercises

Here are a few of our favourite postpartum exercises. Inside the program there are hundreds more!

Tabletop Leg Lowers

12 reps each side

Couch Bridge with Band

12 reps 

Plank with Knee Lifts

30 seconds

Running After The Birth Of Your Baby

As every postpartum runner knows, your body undergoes a massive transformation during and after the birth of your new baby. This can translate to pain or discomfort when running or exercising. For experienced runners, what used to be an effortlessly light run around the block is now incredibly uncomfortable and even painful.

If you are here seeking information about your postpartum pain when exercising or running, rest assured you are not alone: Many new mother runners report pain – typically felt on the outside of one or both hips, deep in the pelvis or buttocks and/or in the lower back, and many also report urine leakage (also known as stress urinary incontinence). Some mums also experience abdominal separation.

These symptoms are not just unique to new mothers. Mums with older kids may also notice these symptoms while running. Nearly 38 percent of women still experience annoying symptoms like stress urinary incontinence even years after giving birth.

But the good news is, physiotherapy, and in particular exercise rehabilitation can help! Lots of research shows that women who undertake a strengthening exercise program after the birth of their baby can reduce these postpartum symptoms and go back to their previous levels of exercise.

How Does The Online Rehab Program Work?

This postpartum rehab program is a 12-week step-by-step guided physio program that has been carefully developed for you to do at home. It has been designed by Physiotherapist Alina Kennedy and follows the same treatment schedule she prescribes for her patients in the clinic. 

The program includes a structured series of strengthening exercises, core stability, single leg balancing, running form drills, as well as stretching and foam rolling.  Every exercise includes a detailed video tutorial to help you confidently do each exercise on your own at home. 

Each week includes 6 short workouts you can do at home, at any time with only some basic equipment. There is no pressure to complete the workouts in any time limit. You can progress through the program at your own pace and fit in the workouts around your schedule.

Learn From Running Injury Experts

Alina Kennedy

Alina Kennedy

Lead Physiotherapist at The Runners Physio

The Runners Physio are leading running injury experts. Alina is a committed runner, trained physiotherapist and is deeply passionate about supporting fellow runners to regain and retain strength, endurance and a love of running.

We know first hand the frustration and pain that injuries cause, not just to your body but to your runner’s heart! We will work with you to get you up and running again safely and pain-free.


Why Is Postpartum Running Uncomfortable?

The uterus expands during pregnancy—it pushes on the abdominals, causing them to separate and weaken, while the weight of the growing baby increases the demand on the pelvic floor. The act of giving birth – especially vaginal birth – creates stress on the pelvic floor, which needs time to recover. These and other changes ultimately weaken the abdominals, creating a domino effect of symptoms, such as low-back, hip or pelvic pain.

As running physiotherapists, we now have a better understanding that a lot of running movement is generated from your core and hips and moves down. In other words, if your midsection is weak, you’re going to feel pain or discomfort in other areas of your body.

If you want to get back into running pain- and leak-free, we invite you to try our 12-week postpartum program specially designed to support you back into the sport you love so much.

Is This Program Right For Me?

This program is specifically designed for new mothers. 

It is vital that you have discussed your plans to begin running or return to running with a medical professional, and that you have received clearance to begin this program.

You should not begin running until at least 12 weeks after you’ve given birth. However, you may begin gentle core strengthening, like this program, from 6 weeks as long as you have clearance from a medical professional. 

It is not suitable for women who are recovering from a traumatic injury or have had recent major surgery (not including C-Section). It’s also not suitable for anyone who is affected by mobility and fitness to an extent where they can’t get up or down off the ground, squat to a chair, or balance on one leg.

Do I Need Massage or Other ‘Hands-On’ Physio as Well?

In short, no. Scientific evidence shows that new mums recover best with a structured, progressive exercise rehabilitation program. Getting strong is your best path for recovery – whether you do that at home or with a local physiotherapist.

Of course, if you are currently receiving treatment such as massage or dry-needling and find that helps your pain, that’s great! Keep going to those appointments and use this program as your exercise rehabilitation to boost your recovery.

Will you incorporate my baby in the training program?

Yes! Your baby can be an excellent “resistance” weight and he or she will no doubt provide many smiles and giggles to encourage you in your efforts. Our exercises will incorporate your pram (a perfect resistance training tool) and can be done around nap times or any time that works for you and your bub.

What Equipment Will I Need? Will I Need Access to a Gym?

You won’t need access to a gym. Every exercise can be easily be done at home. You’ll need a foam roller (or a pool noodle or a rolling pin wrapped in a towel if you don’t have one), a massage ball, a resistance band, a couch, a towel, and a step. If you don’t have these they can be found online or at major retailers at reasonable prices.

Does the Program Account for Different Fitness Levels?

Yes. Its structured in a way that accommodates varying pre-birth fitness levels but will gradually build and progress over the program. At first we will address your foundational strength, something critical for both beginners and advanced runners because it examines good movement and correct form, and then gradually grows to more challenging exercises.

Can I Try The Program for Free?

Yes. When you sign up, you won’t be charged for the first week. You’ll have access to the whole program and can look through everything, try it out, and start the program. If you don’t like it, you can cancel your membership before the end of the first week and you won’t be charged.

How Does Payment Work?

The Postpartum Rehab Program is $7.99 a week, and the first week is free!

That means the total 12-week program costs $88.

After the 7-day free trial, you will be charged $7.99 per week from your nominated credit card.

After 12 weeks you will automatically graduate from the program and no longer be billed (no hidden subscription costs!). But if you would like more time, you can request additional weeks at the same rate.

You can cancel (and stop paying) at any time.

Prices are Australian Dollars and include GST.

Sign Up

Get back to running pain-free for just $7.99/week (AUD)

The first 7 days are free! Cancel anytime.

*Your credit card won’t be charged until after the free trial period. If you choose to cancel the program within the first 7 days, your card will never be charged and it will be removed from our system.