The Load-Test Return to Running

This is a short placeholder story generated for the design demo. Replace it with a real interview.

Use it when

You've had a baby and want to run again. Your fitness may be fine. Your pelvic floor and core have been through a lot, and running puts 2 to 3 times your body weight through them every stride. Symptoms like leaking, heaviness or pelvic pain mean the system isn't ready for that load yet.

Step 1: Get assessed, not just cleared

Mei had a routine six-week checkup and was told she could exercise. Her first run, she leaked within a kilometre. She booked a pelvic-floor physical therapist, who found weakness and a small gap in her abdominal muscles. Do this with your own PT. They set the starting point.

Step 2: Pass the load tests

Her PT gave her a checklist: walk 30 minutes, balance on one leg 10 seconds, 10 single-leg squats per side, jog in place 1 minute, 10 hops per leg. All with no leaking, heaviness or pain. Mei failed the hops at week 8. She passed at week 12.

Step 3: Walk-run, symptom-free weeks only

She started with 1 minute running and 2 walking, six rounds, three days a week. She added 1 minute of running per week. One week the heaviness came back after a run, so she repeated that week. "No guessing. Symptoms meant stay put."

Step 4: Keep strength in the plan

Three times a week she did the routine her PT set: pelvic-floor contractions, glute bridges, side planks. About 15 minutes, often during nap time. At six months postpartum she ran 30 minutes continuously with no symptoms.

Try it this week

Book an assessment with a pelvic-floor PT. While you wait, walk 30 minutes most days and practise the load tests above. Note any symptoms. Bring that log to your appointment.