The Best Warm Up and Cool Down Routine for Runner Moms to Stay Pain-Free

My beautiful running mama’s - how are your runs looking these days? Thinking back prior to having my babies, I can remember mapping out a cool destination and planning all the intricate details to ensure my run was the best it could possibly be.

Now? My running routines look a little different. They’re the winding paths through our neighborhood park, stroller in tow, with little voices cheering me on as they drop their Cheerios. And you know what? I wouldn’t trade it for the world! However, it has got me thinking on how motherhood literally changes everything. Not only the way I plan my runs, or have to coordinate around my kiddo’s schedules, but also the way I prep my body to help it execute the run as best as it possibly can. My strength looks different and it seems to ebb and flow with the ever-changing daily life with two littles in toe.

I’ve realized more than ever how important the strength foundation is as a running mama. Because if we’re being very honest - our bodies look and feel different than they did before having babies. But instead of feeling discouraged by the change, I want to flip the script and see it as an opportunity to dive even deeper into building strong foundations that will serve us for years to come as our family needs grow and evolve.

Running May Look Different… But It Doesn’t Have to Stop

Whether you're months postpartum or years into motherhood, running can still be a joyful part of your life. With the right approach and strategy, you can stay pain- and injury-free as you hit new PRs or run new scenic trail. I want to firmly impress upon you right now this one piece of wisdom - it is ABSOLUTELY possible to come back to running even stronger than before. You can get back to feeling your best, and I might even dare you to dream a little bigger…maybe you can come back postpartum stronger than you were prior to having your kids?

I’m here to tell you: it really is possible. It just takes a little more planning and a whole lot more understanding of where your body is at, what it needs at the right time, and being okay with giving yourself grace to heal and repair. Now that we know we CAN come back stronger, it’s time to look into all the elements that do change postpartum and what you can do to help minimize any pain or injury.

Did you know that hormonal changes, core and pelvic floor recovery, and shifts in posture all play a role in how your body feels during and after pregnancy. Taking a few intentional minutes to prepare your body prior to a run can make a world of difference for your performance, comfort, and longevity in the sport.

So without further delay, I want to share the exact warm up I take as a runner mom to help keep my performance in tip-top shape without pain or injury. Trust me - taking the few minutes to warm up really will make a difference. Try it out for a month and see how you feel.

Dynamic Warm-Up (or Cool Down) for Running Moms

Before you hit the pavement (or stroller route!), try this quick, effective routine to get your blood flowing and your muscles ready. The purpose of this warm up or cool down is intended to support your changing body and help prevent those common aches, pains, and strains that can ultimately sideline your goals.

Do 3–5 reps of each movement before and after your run:

• Standing Knee Hugs
• Standing Butt Kicks
• Standing Figure-4s
• Leg Swings (forward/back and side/side)
• Jumping Jack Toe Touches
• Light Jump Squats
• Lateral Lunges

What do these simple moves do? They gently activate your hips, core, and internal stabilizers which are key areas for postpartum runners. Did you know that along with activating the key areas of your body prior to a run, these exercises will also get your hormones and blood flow working with you, not against you.

Just remember that although motherhood can bring new change or new rhythms to your daily life, it doesn’t have to make you give up what you’ve worked so hard to stay consistent with. Some days might look like a short run or others days you might have a slower pace. But remember, with the days that seemingly look like setbacks, you’ll also experience days of increased power, stamina and stability…especially if you incorporate and stay dedicated to warming up and cooling down.

At the end of the day, I want you to remember one thing: Give yourself the permission to adapt, to listen to your body, and build a foundation that supports your long-term health.

Ready to take more steps in helping your body heal postpartum?

If you’re ready to go even deeper into healing postpartum or increasing your strength and stability, check out and download our mini course. This mini course gives you the exact roadmap to feel strong, supported and energized, whether you’re pregnant, newly postpartum or had your baby.

Learn more about the mini course here and come say hi on social media @pregnancyprepared !

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