TRR Coach Amanda Hamilton shares her next update on her return to running postpartum.
I am here to provide some updates and inspiration after my first few races postpartum! If you are currently pregnant, thinking about getting pregnant, or in the throes of postpartum, I want to share my positive experience to show that it is possible to return to running in a safe and strong way, whether you are an elite runner or a middle-of-the-pack recreational runner. I want you to know you can still reach new PRs and work towards your full potential after kids.
The running world is seeing a bit of a baby boom right now, with many elite female athletes announcing pregnancies (like Sydney McLaughlin-Levrone and Emma Bates), and I’m so excited to see them return to the sport as new moms. Women like Elle St. Pierre are inspirational examples of the female body’s amazing ability to continue to perform at a high level athletically after giving birth less than a year earlier. Elle won the 3000m at the 2026 New Balance Indoor Grand Prix 8 months after welcoming her second son.
Although I am not in the same athletic class as the professionals, I was able to return to running on a similar timeline and experienced analogous successes for my fitness level.
Here’s a quick round-up of my postpartum races this winter, which I hope can inspire and motivate others to believe that they can do it too!
January 18, 2026 (6 months postpartum)
5K Road Race
New PR by over 1 minute and 3rd in Female 30-34
January 24, 2026 (6 months postpartum)
1-Mile Track Race
First time racing this distance and first time breaking 7-minutes in the mile!
February 8, 2026 (6.5 months postpartum)
10K Road Race
New PR by over 4 minutes
I was so proud of myself for each of these efforts, thankful for my body and all that it is capable of, and grateful to my family for helping me continue to prioritize my running in my newest era as a mom of 3.
Though I am not a doctor or physical therapist and would encourage you to speak with yours about a return to running postpartum, I would love to share my reflections on how I made my own return successful. Some of these may surprise you!
- Started with a Run/Walk Program
My early weeks postpartum focused on rebuilding my mind-body connection, rehabbing my pelvic floor, and easy walking. Once I was ready to add some running to my walking routine, I did so very gradually. My first run/walks looked like this, and were separated by a rest day in between:
5-10 minute walking warm up
3 x (1-minute run + 2-minute walk)
5-10 minute walking cool down
No matter how much or how fast you were running pre-baby, it is a good idea to start your comeback with a run/walk program.
- Prioritized Sleep and Recovery
I did not return to strenuous exercise until I was getting consistent high-quality sleep. Even after that, if I was coming off a random bad night of sleep, I would push a workout to another day. I also incorporated recovery protocols like massages and sauna sessions. I got bloodwork done when I was a few months postpartum which helped me assess how I was recovering and whether I had any nutritional deficiencies. During my return to running, I was highly focused on my nutrition and hydration.
- Minimal Use of the Jogging Stroller
I totally understand why this may be controversial or unhelpful, but I attribute much of my success to the fact that I went out for my runs completely solo and “off the clock” in terms of my responsibilities as a mom. Those of you who have run with a stroller can attest to how much harder pushing the stroller makes a run feel. By leaving the stroller and baby behind, I was able to focus on my form. I think this was huge for injury prevention. Additionally, from the mental side, it is easier to tune into yourself when your child is not with you. For many people, finding childcare is difficult and the only way to fit in a run may be to do it with your baby in the stroller. If you are running with a stroller and struggling with injuries, I would consider making time for running without the stroller to see if that helps things.
- Stopped Breastfeeding
Another factor for me was my lactation status. This time around with my third baby, I breastfed for about 4 months. I found that the soft tissue issues I was having (e.g., Achilles) significantly improved after I stopped breastfeeding. It was also much easier to make time in my schedule for runs when breastfeeding/pumping was removed from my daily schedule. I am super supportive of each woman’s choice to breastfeed for as long or as short a time as she would like; I think the impact that breastfeeding can have on your return to running is worth noting here because it was something I didn’t realize until I was navigating it myself. My midwife and physical therapist were instrumental in explaining the way hormone levels during lactation can affect joints, soft tissue, and muscle.
- 12-Week Build to 5K PR
After I progressed through my run/walk program, I moved into a 12-week 5K training block. Each week I included one long run and one track workout, plus a couple of short easy runs. I was also strength training 1-2 times per week and cross-training on an “as needed” basis. I paid super close attention to what my body was feeling and did not hesitate to pivot to cross-training if something was feeling a little off. In this stage of life, you can’t maintain consistency without welcoming flexibility. A healthy dose of flexibility played a big part in my safe and successful return as a postpartum runner.
Always remember to listen to your own body, trust your instincts, and do what you feel is best for you and your family. There is a lot to consider when you are building back your fitness after welcoming a baby.
I am looking forward to supporting more athletes through the beautifully messy metamorphosis that is pregnancy and postpartum running. Please reach out to me if you have any questions! Your fastest years may just be on the other side of your pregnancy/postpartum journey! Cheers to all of the mother runners and the PRs ahead of us.
Amanda Hamilton is a coach with Team RunRun based near Los Angeles, California. She knows what it’s like balancing a family, returning to running, working and running. She’s excited to help both beginner and intermediate runners achieve their goals.