10 Real Reasons You Think You Can’t Run Postpartum – And 10 Even Better Reasons You Absolutely Can
A mindset-first guide to easing back into running with kindness, courage, and just enough consistency to feel like yourself again.
Let’s Be Honest — Exercise After Having Kids Feels... Complicated
You used to run. Not like a marathon machine or anything — just a woman with a playlist, a bit of headspace, and a body that moved because it wanted to.
Now? You run after snack demands, scattered toys, and disappearing toddlers. You run on caffeine and a prayer. But actual running — for yourself — feels like a very distant version of who you used to be.
And still… you miss it.
You see a mum jogging past with a buggy or scroll through your old Strava screenshots and think:
“I want that again.”
Then the mental chatter kicks in:
“What if I’ve left it too long?”
“Shouldn’t I be back into it by now?”
“I had my check-up, I’m over 12 weeks… why haven’t I started?”
If you’re nodding along — hi, you’re not alone. Figuring out how to start exercising as a busy mum is not just about finding time. It’s about finding yourself again.
This isn’t another blog about strict routines or unrealistic goals. It’s about mindset shifts to enjoy exercise again after kids — without guilt, pressure, or perfectionism.
It’s about giving yourself permission to begin again — in a way that feels human, flexible, and free.
Yes, the Physical Side Matters — But That’s Not What This Blog Is About
Let’s just say it:
If you’re still in the thick of the newborn haze, healing, or unsure whether you’re physically ready, this blog isn’t for you just yet. (I’ve got a separate post coming soon all about early exercise after having kids.)
This one’s for the mums who’ve checked all the boxes:
✔️ You’ve had your pelvic health physio
✔️ You’re well past the 12-week guideline
✔️ You’ve done a few workouts here and there... maybe.
“But you still haven’t found your rhythm.
And you’re feeling guilty about that.”
You’re not failing. You’re just navigating the real-life chaos of motherhood, energy dips, and how to move your body when you're mentally exhausted.
Yes — strength work, pelvic floor rehab, and support bras all matter. Yes — quick self-care workouts for mums with no time are on their way in future blog posts. And yes — brilliant programmes like RWL and The Power of Mum can help ease you back in.
But let’s be real — you already could start.
You’re just stuck in the space between intention and action.
That’s where mindset matters.
That’s what this blog is here for.
Why Running? And Why Now?
If the school run already feels like a workout and your schedule’s a war zone of snacks, tantrums and to-do lists… it’s fair to ask:
“Why bother running at all?”
Because movement for overwhelmed mums isn’t about hitting targets — it’s about coming back to you.
Even ten minutes around the block, dodging scooters and stray socks, can give you what nothing else does: guilt-free movement, headspace, and a chance to breathe.
Here’s 5 reasons why Mums should use running as a tool for self care:
It’s free.
No childcare. No gym pass. Just you and your trainers.
2. It’s flexible.
Nap window? Before bedtime? It fits around motherhood — not the other way around.
3. It’s outdoors.
Nature is therapy. The University of Essex’s Green Exercise Report found that just five minutes outside improves mood and reduces anxiety. That’s science, not a sales pitch.
4. It’s identity-rebuilding.
You’re not just trying to be “fit” — you’re rebuilding your identity after motherhood. Running reminds you that you’re not lost in the noise. You still matter.
💬 According to Sport England’s “This Girl Can”, when women are supported to move in a way that feels joyful, doable, and pressure-free, they’re more likely to stick with it — and feel stronger, mentally and physically.
5. It’s the only way to truly clear your head.
In my humble opinion. Dusting off the trainers and getting out of the house is the only way to work out guilt free. No unwashed dishes side-eyeing you from the kitchen. No panic-checking the baby monitor every 3 minutes during nap time. No stop-starting as you spot things that need doing at home. With running, you’re out, you’re free, and it’s the best headspace tool I’ve ever known.
Running isn’t a finish line — it’s a return.
To autonomy. Confidence. And the part of you that just wants to move because it feels good.
10 Totally Valid Reasons You’re Not Running Postpartum — And 10 Mindset Shifts That’ll Actually Get You Moving
Let’s be honest — if you're past the newborn stage, had your postnatal check, and technically could be running again... but still aren’t? You're not alone.
It’s not about laziness. Or not wanting it badly enough. It’s about overwhelm, pressure, guilt, and a whole pile of mental blockers that no training plan ever seems to mention.
So here are 10 totally relatable, completely understandable reasons you’ve not started — and 10 mindset shifts (plus bite-sized actions) to get you moving. No guilt. No grind. Just small, doable steps.
1. “I know running’s good for me… but not that good, right?”
Why you might think this: Life is full, time is tight, and running feels optional.
What it means: You might not fully realise how much of an impact movement has — not just physically, but mentally, emotionally, and hormonally.
💭 Mindset shift: Understanding your “why” makes it easier to show up.
✅ Try this: Write down 3 personal benefits of running — like “I’m less irritable” or “It gives me space to breathe.” When your goals align with your values, it clicks.
2. “I’m still just thinking about it…”
Why you might think this: You’re in your head, overthinking, waiting to feel “ready.”
What it means: You’re stuck in the precontemplation or contemplation stage of behaviour change.
💭 Mindset shift: There’s nothing magical about Monday.
✅ Try this: Sign up for my free 7-Day Consistency Challenge. It’ll gently guide you into action — no stress, just support.
3. “I don’t think I can stick with it”
Why you might think this: You’ve tried before, and stopped. It feels like a pattern.
What it means: You’re battling self-efficacy — aka, your belief you can actually achieve it.
💭 Mindset shift: You’ve done harder things. Running isn’t the test — your mindset is.
✅ Try this: List 3 tough things you’ve done (e.g., giving birth, surviving on no sleep, keeping small humans alive). You can do this.
4. “I don’t like how I look in running clothes”
Why you might think this: Your body feels unfamiliar and you’ve internalised a ton of “bounce back” nonsense.
What it means: You’re waiting to feel confident instead of moving toward it.
💭 Mindset shift: Confidence is built in motion — not in mirrors.
✅ Try this: Wear what feels comfy now. Yes, even your partner’s hoodie. Moving joyfully over looking the part.
5. “I’m not fast enough”
Why you might think this: You're comparing yourself to your pre-baby pace, a friend, or some half-remembered version of your “fitter” self.
What it means: You’re confusing speed with success.
💭 Mindset shift: Slow running is still running. In fact, many beginner plans now focus on time spent moving — not distance — because it’s more achievable and more sustainable.
✅ Try this: Run for 15 minutes and 9 seconds (yes, really) — research shows that’s all it takes to boost your wellbeing. Run/walk intervals are not cheating. They’re smart.
6. “I don’t want to go alone”
Why you might think this: You feel self-conscious — what if someone sees you? What if you look silly?
What it means: You’re human. But here’s the truth...
💭 Mindset shift: Honestly? No one cares. And if they do glance your way, they’re either not thinking anything, or silently cheering you on.
✅ Try this: Put on sunglasses, pop in your headphones, and channel main character energy. You’re out here doing it — and that’s magnetic.
7. “I don’t have time”
Why you might think this: Every minute of your day is already spoken for.
What it means: You think movement has to be long to be worth it.
💭 Mindset shift: 5 minutes counts. Micro-movement matters.
✅ Try this: Try the 5-minute method: run (or walk fast) for just 5 minutes. If you feel good, keep going. If not — you did something. I’ll be diving into this in a future blog, so stay tuned.
8. “I don’t know how to start”
Why you might think this: You’re overwhelmed with too much info and not enough clarity.
What it means: You’re overpreparing instead of just beginning.
💭 Mindset shift: Messy action beats perfect planning.
✅ Try this: Yes — you should have a postnatal check and recovery plan (we’ll cover that in another blog). But if you’ve had medical clearance, here’s a start: run until it feels uncomfortable, stop, ask yourself if you’re ready to go again. That’s your body’s training plan.
9. “I’m not a runner”
Why you might think this: You’ve labelled yourself as someone who “just doesn’t run.”
What it means: You’re attaching identity to past effort.
💭 Mindset shift: If you run, you’re a runner. Period.
✅ Try this: Remind yourself that only about 6% of UK adults regularly run — and you’re just as entitled to the title as anyone else. Say it out loud: “I’m a mum who runs for her mental health.” Claim it.
10. “I’m all-or-nothing — and I keep failing”
Why you might think this: You’ve grown up with 6-week shred challenges and rigid “you must exercise 3–5x a week” guidelines.
What it means: You’ve been set up to think anything less than perfect = failure.
💭 Mindset shift: Imagine a life where you don’t track reps, don’t log streaks, and just focus on what you did for yourself today. Works a charm.
✅ Try this: Keep a “movement wins” list — no pressure, no streaks. One walk. One run. One stretch. Every act of movement is a vote for the life you’re building.
This Isn’t About Running. It’s About Reconnection.
You’re not broken. You’re not lazy. And you’re definitely not behind.
You’re a mum doing her best to navigate mental overload, body changes, identity shifts, and the constant background hum of “I should be doing more.”
What if this wasn’t one more thing to get right?
What if running — or movement in general — became your way to come home to yourself?
So no, we’re not aiming for Olympic medals. We’re aiming for 15 minutes of breathing room. We’re aiming for joy. For clarity. For the kind of strength that has nothing to do with pace.
✨ Ready to shift from “thinking about it” to “I did it”?
Join my free 7-Day Consistency Challenge and let’s build a habit that actually fits your life.