Session A20 to 30 min
Strength
At home on a mat. Builds the glutes, legs and core that running needs.
You used to love the early run.
Run again after your baby,without guessing.
Strength and pelvic floor first, then running, step by step. Three short sessions a week, mostly at home.
Free to explore this sample. Example price $197.
Sound familiar?
You're ready to run. Your body has questions.
“
I was told to wait until 12 weeks. Now it's week 14 and I still don't know what to actually do.
The waiting game“
I tried a jog round the block and something didn't feel right, so I stopped.
The false start“
Every plan online is for total beginners, or for the runner I was before pregnancy.
The wrong planReturn to Running gives you a clear plan for every week, and a simple check that tells you whether to move on, repeat or pause.
The fix isn't more running. It's rebuilding in the right order.
Here's how a week worksHow a week works
Three short sessions a week.
Do one of each, with rest days in between. Every week has the same rhythm, so it fits around naps and school runs.
Session B20 to 30 min
Walk or run
Starts as a brisk walk. Turns into walk-run intervals, then a real run.
Session C15 min
Restore
Breathing, pelvic floor and mobility, ending with your weekly check-in.
A sample week
MonStrength
TueRest
WedWalk or run
ThuRest
FriRestore
SatRest
SunRest
Do that for 12 weeks, and the walk turns back into a run.
Your 12 weeks
Watch your running come back.
Each bar is one week's walk or run session. Coral is running, butter is walking.
RunningWalkingDrills, no running yet
10 min
20 min
30 min
But what if a session doesn't feel right?
After every session
One simple check. You'll always know what's next.
Green
No symptoms. Move on to the next session or week.
Amber
Mild symptoms that settle within a day. Repeat the week before moving on.
Red
Leaking, heaviness, pain or new bleeding that doesn't settle. Stop and see a women's health physio.
Going slower than 12 weeks is completely fine. Many mums take 14 to 16 weeks.
Every video, worksheet and check-in, in one place.
What's inside
Your program, unpacked.
Videos, a printable workbook, safety guides and a member chat, all in one app.
Printable workbook
A plan for every week
Symptom checklist
Bonus: what to wear
Weekly trackerMember chat · sample postWeek 7 done! First proper run in a year.
So proud of you. Week 8 next!
Week 1. Reconnect
1A Breath and brace20m
1B Brisk walk20m
1C Restore15m
Weekly check-in2m
Who it's for
Made for mums who ran before.
This is for you if
- You ran regularly before or during pregnancy.
- You're at least 12 weeks after birth, vaginal or caesarean.
- Your GP or a women's health physio has cleared you to exercise.
Not for you yet if
- You have leaking, heaviness, pelvic pain or bleeding.
Please see a women's health physio first. This program works alongside professional care, not instead of it.
Meet your coach
Coach Maya
Postnatal running coach. Maya is a made-up coach for this sample. In your version, this is you: your story, your qualifications and your photo.
Join the program
Your first run back starts with week 1.
Start any day. Go at your own pace, repeat any week, and keep access for as long as the program exists.
Return to Running
$197example price
- 36 guided video sessions
- Printable workbook, tracker and readiness test
- Symptom checklist and safety guides
- Bonus: what to wear
- Group calls and member chat
- Access for as long as the program runs, including updates
Free to join this sample and look inside. In your version, buyers pay your real price.
14-day refund if you've done fewer than 6 sessions, on top of your rights under Australian Consumer Law. Example policy for this sample.
Questions
Before you start
I had a caesarean. Can I do this?
Yes, once you're at least 12 weeks after birth and cleared by your GP or physio. Go at your own pace around your scar.
What if I'm not ready to move on?
Repeat the week. The tracker tells you when you're ready. Many people take 14 to 16 weeks, and that's fine.
Do I need a gym?
No. A mat, a step and an optional resistance band are enough. You'll also want running shoes and a supportive bra by week 4.
I'm breastfeeding. Is that OK?
Yes. Feed or express before sessions and wear a supportive bra.
How long do I have access?
For as long as the program exists, including updates.
What if it's not for me?
You get a full refund within 14 days if you've completed fewer than 6 sessions. This is on top of your rights under Australian Consumer Law, which this policy doesn't limit. This is an example policy for the sample.
Ready when you are.
Run again, one week at a time.
Join the program FreeFree to explore this sample. Example price $197.