The 2026 Sydney Marathon is on the horizon, and for many new mums in the West Ryde and Rydalmere area, it’s the ultimate “comeback” goal. But “running through the pain” isn’t a badge of honor post-partum—it’s a risk factor for long-term pelvic health issues.
The 12-Week Rule
Current international guidelines suggest waiting at least 12 weeks post-delivery before returning to high-impact running. Even if you “feel fine,” your internal tissues are still undergoing significant remodeling.
The “Impact” Readiness Test
Before you lace up your shoes for a 5km loop around the river, see if you can pass these three tests without “leaking,” heaviness, or pain:
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Single Leg Balance: Can you hold for 10 seconds per side?
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The “Hop” Test: Can you hop on one spot 10 times?
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The Single-Leg Squat: Does your knee cave in, or can you maintain control?
Building the Engine
Your return to the marathon shouldn’t start with running. It starts with load tolerance. Focus on calf strength and pelvic floor coordination. If you’re experiencing “heaviness” during your walks, your body is telling you your “suspension system” isn’t ready for the “engine” yet.
Click here to book in an assessment now: https://recovery-physio.au1.cliniko.com/bookings?appointment_type_id=488955
