Your First 5km Postpartum
Designed by Rachel Fitt, Director 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, and with the right preparation it can feel great.
Your First 5km Postpartum is my 9-week return to running program for women who are at least 12 weeks postpartum.
It's for you whether you ran before your baby or you've never run a step. You'll do three running sessions a week, building your fitness and your pelvic floor's tolerance to running step by step.
Going back to running too soon, or without preparation, can bring on pelvic floor symptoms. This program helps take the guesswork out of when and how to start.
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
Guidance from a pelvic floor physiotherapist, not a generic running app
Over 9 weeks:
The program builds towards a continuous 35-minute run
Your fitness builds week by week
Your pelvic floor is loaded gradually
You'll have a base to keep going from
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, and you'd like to start now
You tried to return to running and experienced symptoms, leaking, heaviness or discomfort, and want a guided, safe approach
You want a physiotherapist’s guidance without the cost of weekly appointments
A note from me
If you have pelvic floor symptoms like leaking, heaviness, pelvic pain or discomfort, please book a pelvic floor assessment before you start. This guide is for women who are ready to run. If you're not sure whether you are, we can help you work it out.
One-off purchase, instant digital download. Yours to keep.
Questions? Contact us here or DM me @rachelfitt.physio
Start running again.
New to postpartum exercise?
Start with the 12-Week Postpartum Exercise Guide, then move on to running.