Return to Running Program

Return to Running Program

12 Weeks of Safe Exercise for Post-Surgery, Postpartum, or Beginner Runners


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Duration: A 12-week progressive running plan designed for postpartum, post-surgery, or beginner runners.

Weekly Workouts: Day-by-day running guide plus strength and yoga workouts each week.


What outcomes can you expect?

I've been a casual runner for a long time. I love being outdoors and there's something easy about throwing on tennis shoes and going out for a quick run. Then I had my sweet daughter. Things got a lot harder! I had a harder time controlling my bladder while running, I had more pain, and things just felt more difficult. I searched the internet for plans and had a hard time finding something that worked for me.

That's when the return to running program was born! I used my prior knowledge as a physical therapist of returning to exercise and running, grabbed a couple postpartum friends and created this running program. It is safe, effective, and turned out to be great for ANYONE starting to run, not just women who just had a baby!

What does the Return to Running Program look like?

  • Slather on sunscreen

    12 Weeks of running instruction and accountability.
  • Wear protective clothing

    Separated out into three phases each with a specific goal.
  • Choose your salon wisely

    Includes a printable progressive running guide.
  • Make sure to soak off gels properly

    Weekly strength training videos let by a pelvic floor pt
  • Use uv led nail lamp safe & quality

    Weekly yoga videos lead by Sunflower Yoga
  • Use uv led nail lamp safe & quality

    Access to ask a pelvic floor pt questions via our private community throughout your program. 


Why this matters to me:

I'm a physical therapist who specializes in pelvic floor dysfunctions and treatment. My goal with my practice and my programs is to provide a variety of opportunities and ways for women to heal correctly. I realized there was a gap between what happens in my office and getting back to exercising like you used to.

I also have a passion for running! I truly believe that ANYONE can become a runner. Because I did. I couldn't run two miles when I first started running and a few years ago I ran my first marathon. Running can get a bad rap especially in this culture of HIIT training and workout classes. But running is cheap, easy and very doable as a lifelong sport IF you have the tool and confidence to start.

This running program gives you the tools to train for a race, be part of a community, and get a great workout in, all from the comfort of your treadmill, neighborhood, or local running trails!

This program is for you if:

  • You want to train for a 5k, 10k, or half marathon!
  • You are a beginning runner, postpartum, or post-surgical and have been cleared to start an exercise program.
  • You want to be able to run but you don't know where to start.
  • You like taking the guesswork out of workouts.

This program is not for you if:

  • You're looking for a magic wand. Yes, this program was created to be an easy fit in to any schedule, but you still have to put in the work! You have to be willing to show up, work on yourself, and have the courage to choose a goal and stick to it!
  • You are disinterested in running. I get it! Running is not for everyone, but I've seen the way it has transformed my life and my clients' lives, so that's why I want to share this knowledge. If running is not interesting for you, this might not be the best fit.
  • You're an experienced runner who is already running 3+ miles regularly. Yes, you can still gain a ton of valuables insight about running through this program, but everything here is geared towards beginners or those recovering from birth or another injury. We start slow, with walking and intermittent bouts of jogging so if you are already running, this may be a little slower paced for you. If you are pregnant and wanting to get into running postpartum, feel free to get familiar with the guide but I would encourage you WAIT to BEGIN running until you are 12 weeks postpartum and have been cleared by a physician and your physical therapist.

Frequently Asked Questions

What if I am going on vacation or unable to do all the runs/workouts?

You can still do this program! This was designed to fit into a busy lifestyle. The workouts take less than 30min. If your goal is a 5k or 10k, your longest runs will be an hour, but most are much shorter than that.

What happens if I miss a workout or two?

If you miss a couple days, pick right back up where you left off. If you miss more than a week, I recommend you re-start the week or phase you are on to make sure you don't injure yourself.

What if I have questions while completing the program?

You have access to our pelvic floor physical therapists inside our private community. Ask any question you might have! 

After the course is over, how do I continue running?

Super easy! You can repeat the last 6 weeks of the program forever if you want! The set up of this program is meant to give you a structure so you can form a habit of running, strength training and yoga.

I'm not postpartum. Should I still participate in this program?

If you are a beginner runner, this program is for you, regardless if if you are postpartum or not! (read our testimonials below) IF you are pregnant and not currently running, I would advise against starting a new program or starting a new exercise like running. Stick with what you know when you are pregnant!

Is this program open continually?

Yes! I would advise against long pauses - if you have to stop the program for any reason for more than 1 week, I would advise you restart the program completely or at the beginning of the phase you are currently on.

I'm 6 weeks postpartum and just got cleared by my physician to exercise, can I start this program?

Please wait! Research shows that the body handles returning to running best at 12 weeks postpartum or after. Running can be intense and sometimes we don't even know our body isn't handling something well until later. Schedule an appointment with a pelvic floor physical therapist and wait until about 12 weeks postpartum prior to starting this program.