Your First 5km Postpartum
Designed by Rachel Fitt — Pelvic Floor & Continence Physiotherapist
"I used to run before I had my baby and I miss it more than I expected."
"I've never run before but I want to start, is it too late postpartum?"
"I tried to run but something didn't feel right — I need a guided plan."
Running after birth is possible. With the right guidance, it's safe. And it can be one of the most empowering things you do for yourself in the postpartum period.
Your First 5km Postpartum is a 9-week return to running program designed by Rachel Fitt, Senior Pelvic Floor and Continence Physiotherapist and founder of Fitt Physiotherapy, for women who are at least 12 weeks postpartum.
Whether you were a regular runner before your baby arrived, or you've never run a step in your life, this program was built for you. Three structured running sessions per week, progressively building your cardiovascular fitness and pelvic floor load tolerance week by week, until you cross that 5km finish line.
Running too soon after birth, or without the right preparation, is one of the most common causes of ongoing pelvic floor symptoms in active postpartum women. This program takes the guesswork out of when and how, so you can get back to running with confidence and without setbacks.
What’s included
✦ 9-week progressive running program — three sessions per week, structured to build safely from walking to continuous running
✦ Pre-running readiness checklist — a comprehensive strength and pelvic floor assessment you can complete at home before you begin, from 6–12 weeks postpartum
✦ Pelvic floor guidance — understanding what symptoms to watch for and when to modify
✦ Warm up and cool down protocols — designed specifically for the postpartum body
✦ Expert guidance from a pelvic floor physiotherapist — not a generic running app
By the end of 9 weeks:
✦ You will be running continuously for 35 minutes
✦ Your cardiovascular fitness will have progressively rebuilt week by week
✦ Your pelvic floor will have been loaded safely and gradually throughout
✦ You will have the confidence and the foundation to keep going
This program is for you if:
✦ You are at least 12 weeks postpartum
✦ You were a runner before your baby and want to return safely
✦ You have never run before and want to start — postpartum is a great time to begin
✦ You tried to return to running and experienced symptoms, leaking, heaviness or discomfort, and want a guided, safe approach
✦ You want expert guidance without the cost of weekly appointments
A note from Rachel
If you are experiencing significant pelvic floor symptoms, leaking, heaviness, pelvic pain or discomfort, please book a pelvic floor physiotherapy assessment before beginning this program. This guide is designed for women who are ready to return to running. If you are not yet sure whether you are ready, we can help you work that out.
Start your running journey today.
$19.99
One-off purchase. Instant digital download. Yours to keep.
Questions? Contact us here or DM us @rachelfitt.physio
New to postpartum exercise?
Start with the 12-Week Postpartum Exercise Guide before progressing to running.