ReNew Running
Postpartum Running Programs
Baby to 5K I Baby to Half Marathon
Ready to return to running after having a baby?
Our postpartum running programs meet you where you are and rebuild your strength, step by step.
Choose the path that fits your goals:
Baby to 5K — A gradual return-to-running program for new 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.
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. You'll get a plan designed for your body, not a generic couch-to-5K template.
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 ✳︎
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
Designed to bridge the gap between getting medical clearance to exercise 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 have 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.
Baby to 5km is a transformative 13 week postpartum return to running plan.
The plan includes:
a 13-Week PDF consisting of:
2 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
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!