ReNew Running
Postpartum Running Programs
Baby to 5K I Postpartum to Half Marathon
Ready to Return to Running after having a Baby?
Our postpartum running programs meet you where you are and help you rebuild your strength and running capacity, step by step.
Choose the path that fits your goals:
Baby to 5K — A gradual return-to-running program for moms ready to run their first postpartum 5K.
Baby to Half Marathon — A structured 16-week program that builds from walk/jog intervals to a confident half marathon finish.
Pre-Running Strength Program - A 6 week program designed to bridge the gap between your physicians postpartum clearance to exercise (usually around 6 weeks) and making sure your tissues are ready for the demands of running
Both programs are built by Pelvic Health Physiotherapists who understand the physical, emotional and logistical challenges of postpartum life — from pelvic floor recovery to sleep-deprived training days. Our plans thoughtfully take into account how the postpartum body recovers and evolves - you’ll get running workouts coupled with strength session and weekly expert speakers. These plans are for general education and are not 1:1 individualized coaching plans - if you’re interested in 1:1 physio or coaching please contract us using the form below.
Not sure where to start?
Try our FREE Self Screening Tool or jump down to our FAQ’s to find the best path for you
Baby to 5KM
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Baby to Half Marathon
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Postpartum Strength Training for Runners
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Running Programs
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Baby to 5KM ✳︎ Baby to Half Marathon ✳︎ Postpartum Strength Training for Runners ✳︎ Running Programs ✳︎
Baby to 5km is a structured 13 week postpartum return to running plan.
The plan includes:
a 13-Week program consisting of:
2 runs per week (suggested)
2 strength workouts per week focused on building the strength and mobility your body needs to tolerate the demands of running .
Weekly topical expert speakers (Pelvic Floor Physical Therapists, Exercise Physiologist, Registered Dietitian, Mental Performance Consultant, Sleep Consultant, Hormone Experts) with access to bonus resources
Weekly emails with your workouts, links to speakers, tips and tools
A mid-way in-person meet up in Victoria (Date and Time TBD: details to follow!)
A Zoom kick-off party
Access to an exclusive WhatsApp group where you can post general questions for the physio’s and dedicated time to get a live response in the chat *this is not the space for 1:1 support you will need to book a physio appointment or reach out to the coaches for a suggestion to a physio near you
Community of other parents so you aren’t doing this alone!
Join the Fall Cohort — $149 (founding price) · Spots are limited to 10 runners then pricing goes up to $169
Please note that we are not meeting weekly, you are going to do your runs on your own schedule. We are providing a fun mid-way meet up.
“I want to get back to running and build toward 5K with a community of other parents and experts along side me.”
Postpartum to Half Marathon is a supportive 16 week postpartum return to running plan and we want you to join our LIVE Fall 2026 Cohort!
The plan includes:
a 16-Week program consisting of:
3 runs per week (suggested)
2 strength workouts per week focused on injury prevention and pelvic health.
Weekly topical expert speakers (Pelvic Floor Physical Therapists, Exercise Physiologist, Registered Dietitian, Mental Performance Consultant, Sleep Consultant, Hormone Experts) with access to bonus resources
Weekly emails with your workouts, links to speakers, tips and tools
A mid-way in-person meet up in Vancouver (Date and Time TBD: In the Kits area…details to follow!)
A Zoom kick-off party
Access to an exclusive WhatsApp group where you can post general questions for the physio’s and dedicated time to get a live response in the chat *this is not the space for 1:1 support you will need to book a physio appointment or reach out to the coaches for a suggestion to a physio near you
Community of other parents so you aren’t doing this alone!
Join the Fall Cohort — $169 (founding price) · Spots are limited to 10 runners then pricing goes up to $189
Please note that we are not meeting weekly, you are going to do your runs on your own schedule. We are providing a fun mid-way meet up.
“I’m ready for a bigger postpartum running goal with a community of other parents and experts along side me.”
Baby to 5km is a structured 13 week postpartum return to running plan.
The plan includes:
a 13-Week program consisting of:
2 runs per week (suggested)
2 strength workouts per week focused on building the strength and mobility your body needs to tolerate the demands of running .
Weekly topical expert speakers (Pelvic Floor Physical Therapists, Exercise Physiologist, Registered Dietitian, Mental Performance Consultant, Sleep Consultant, Hormone Experts) with access to bonus resources
Postpartum to Half Marathon is a supportive 16 week postpartum return to running plan.
The plan includes:
a 16-Week program consisting of:
3 runs per week (suggested)
2 strength workouts per week focused on 2 strength workouts per week focused on building the strength and mobility your body needs to tolerate the demands of running.
Weekly topical expert speakers (Pelvic Floor Physical Therapists, Exercise Physiologist, Registered Dietitian, Mental Performance Consultant, Sleep Consultant, Hormone Experts) with access to bonus resources
“I want to get back to running and build toward 5K.”
“I’m ready for a bigger postpartum running goal.”
Designed to bridge the gap between your 6-week postpartum check up and getting the green light to increase your exercising postpartum and running, this 6 week program can be done at home with minimal equipment (weights and bands) or the gym.
Each week you get 3 workouts.
Each workout should take you 20-30 minutes.
Get step by step videos with voiceover and written descriptions of each exercise.
Download the MedBridgeGO app for easy to use follow workouts on your phone.
“I want to run but know I need to build my strength first”
Use this FREE run readiness tool to self screen if you are ready to start a postpartum running program. If you are not able to successfully complete this tool look towards the ReNew Running 6 week strength program, reach out about working 1:1 or contact your local healthcare provider
“I want to run but don’t know where to start”
Frequently Asked Questions
Everything you're wondering before you lace up. Can't find your answer? Reach out through our contact form and a member of our team will get back to you
Getting started & readiness
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Readiness isn't a date on the calendar — it's about how your body is moving and loading right now. The best first step is our free Run Readiness Screening Tool. It's a quick self-screen that helps you consider whether you may be ready to begin a return-to-running program or may benefit from additional preparation or individualized assessment. Start there before anything else.
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A free, physio-designed self-assessment you can do at home in a few minutes. If you can complete it comfortably, you're likely ready to begin a return-to-running program. If you can't, that's not a "no" — it's a "start here," and we'll point you to the right next step.
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Completely normal, especially in the early months. We'd recommend our 6-Week Strength Program, which is built specifically to bridge the gap between your 6 week postpartum appointment and being ready to run. If you'd prefer individual guidance, you can also reach out about 1:1 coaching, or check in with your local healthcare provider.
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Each birth and recovery whether c-section or vaginal should be treated on an individual basis. Please discuss with your primary care provider for your pregnancy/ postpartum about your individual situation. Typically people can begin gentle exercise (walking, breathing exercises, trunk mobility etc.) immediately postpartum and most people take around 12 weeks of progressive strengthening and healing before their body is ready for impact. But remember everyone timeline in recovery will be unique! These programs educate and guide you — they don't replace an individual assessment. Remember running is a lot of impact and it takes your body time to recover and build up to the increased loading needed for running postpartum- go easy on yourself it’s not a race to get back! Our Run Readiness Screening Tool (FREE!) is a great resource if you’re unsure if you’re ready to start running postpartum.
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Return-to-running guidance often points to around 12 weeks (3 months) postpartum as a general minimum before higher-impact work — but readiness is individual, not universal. The readiness screen and your medical clearance are what actually tell you you're ready. If you're earlier than that, the 6-Week Strength Program is a wonderful place to begin building.
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Not at all! "Postpartum" doesn't have an expiry date. Whether you're 4 months or 4 years out, these programs meet your body where it is today. Many of the women we work with come to us long after birth.
Choosing the Right Program
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Here's the simple path:
Not sure you're ready? → Start with the free Run Readiness Screening Tool.
Ready to build strength first? → 6-Week Strength Program.
Ready to run your first postpartum 5K? → Baby to 5K (13 weeks).
Ready to build toward a half marathon? → Baby to Half Marathon (16 weeks).
Want to do it with a community and a start date? → the LIVE cohort.
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Baby to 5K is a 13-week plan with 2 runs and 2 strength sessions each week — a gentle, structured return to running that builds to a confident 5K. Baby to Half Marathon is a 16-week plan with 3 runs and 2 strength sessions each week, building from walk/jog intervals all the way to a half marathon finish. Both include weekly expert-speaker sessions and bonus resources.
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No. If you're practitioners give you the green light and/or you pass the readiness screen, and your goal is the half, you can start there. That said, if you're newer to running or want to rebuild gradually, starting with Baby to 5K is a great on-ramp.
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A focused strength plan for runners that bridges the gap between medical clearance and running. You get 3 workouts a week, each workout should take you 20–30 minutes, doable at home with minimal equipment (weights and bands) or at the gym. Every exercise comes with a step-by-step video, voiceover, and written description, delivered through the easy-to-use MedBridgeGO app.
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Same expert-built program either way. Choose self-paced if you want to move on your own schedule and start any time. Choose the LIVE cohort if you want a fixed start date, a private community moving through the 16 weeks with you, direct access to our physios in a group chat, and a midway in-person meetup. LIVE runs in limited-capacity rounds, so spots are capped.
Your Body- Your Experience
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Yes! Recovery after a C-section is individual, and you may need additional time or modifications depending on your healing, symptoms and current capacity. Each birth and recovery whether c-section or vaginal should be treated on an individual basis. The strength and pelvic-floor-informed work throughout the running programs are built with recovery in mind.
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These symptoms are common — and they're your body asking for an individual assessment before you load it with running. We'd strongly recommend seeing a pelvic health physiotherapist first (we can help with that 1:1). The programs are designed to support healthy return to running, but they aren't a substitute for personalized care when symptoms are present.
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Very likely, yes! Having diastasis recti does not automatically mean you can’t run. Readiness depends more on symptoms, strength, function and tolerance to progressive impact. If you're unsure where you stand, the readiness screen and a pelvic health assessment will give you a clear starting point.
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Yes, many participants are. Stay well-hydrated and fuelled, and a supportive, well-fitted bra makes a big difference. Our weekly expert speakers (including a registered dietitian) cover fuelling for this exact season. Skip ahead to read Hannah’s week or connect with her 1:1 if you feel you need more guidance.
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Absolutely. Both plans start from walk/jog intervals and build progressively — no running background required.
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The plans are progressive and can be adjusted to your level, and the strength and expert content add value even for seasoned runners returning postpartum. If you want individualized pacing, ask us about 1:1 coaching.
What’s Included?
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A structured week-by-week plan (delivered as a downloadable PDF), your weekly runs and strength sessions, weekly video sessions from our expert speakers, and access to bonus resources. The 6-Week Strength Program is delivered through the MedBridgeGO app with follow-along videos.
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Our programs are educational running programs, not individual physiotherapy sessions, so they generally aren't claimable through extended health plans. If you'd like care you may be able to claim, our 1:1 physiotherapy options could be a fit — reach out and we'll point you in the right direction.
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Yes. If you'd like a personalized plan or hands-on support, contact us through the form on our site and we'll be in touch about 1:1 options.
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In the self-paced programs, your expert-speaker videos and resources answer the most common questions as you go but you are not getting individualized 1:1 advice. In the LIVE cohort, you'll have a private group chat with physio Q&A windows where we can provide general education and program guidance. The group chat is not individualized physiotherapy assessment, diagnosis or treatment. 1:1 coaching is always available if you'd like individual guidance - please reach out to us if you’d like more 1:1 guidance.
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Life happens, especially with a baby. The plan is yours to move at your pace; repeating a week is completely fine. In the LIVE cohort, the group chat is there to help you adjust.
Who We Are
About ReNew Running
Who's behind ReNew Running? ReNew Running is a collaboration between Elevate Women's Health and Core Connection Mobile Physiotherapy — pelvic health physiotherapists who understand the physical, emotional, and logistical realities of postpartum life, from pelvic floor recovery to training on no sleep.
How is this different from a generic couch-to-5K plan? Generic plans weren't written for a postpartum body. Ours are built by pelvic health physios, integrate strength and pelvic-floor-informed work from day one, and surround you with a weekly expert team — so you're rebuilding a strong foundation, not just chasing kilometres.
A note on safety: These programs are for general educational purposes and are not a substitute for individual medical or physiotherapy assessment. Please obtain medical clearance before starting, and if you experience pain, leaking, heaviness or bulging, or bleeding, pause and consult a pelvic health physiotherapist or your healthcare provider.
Get In Touch
If you're interested in the ReNew Running Programs but want more information or want to explore 1:1 coaching reach out to us through the adjacent form and someone from our team will reach out to you!
