Run-Ready Postpartum Programme

This programme is designed for general fitness and educational purposes and is not a substitute for medical advice. If you are postpartum, have recently given birth, had a C-section, or have any health concerns or injuries, please consult your healthcare provider before starting. All exercises should be performed at your own pace and risk, and results may vary depending on your individual circumstances. Listen to your body, progress safely, and stop any exercise that causes pain or discomfort.

SOMA's Return to Running Postpartum & Beyond is a 12-week progressive online programme designed for females ready to return to running safely and confidently. It guides you from foundational core and pelvic floor reconnection to full impact running, focusing on strength, mobility, stability, and functional movement.

Over the course of the programme, you will:

• Reconnect and strengthen your pelvic floor and abdominal muscles through mobility work, isometrics, and breathwork.

• Train correct muscle firing and coordination, improving running form and movement awareness.

• Restore essential mobility for running and mobilise your hips and pelvis to activate your glutes efficiently.

• Progressively strengthen your hip muscles to stabilise your pelvis and propel yourself forward with every stride.

• Integrate your core and pelvic floor into all movements, making their activation a natural part of your running and strength training.

• Incorporate complex whole-body movements and safely return to impact, ensuring your body is ready for the demands of running postpartum and beyond.

All sessions are self-led through the TrainHeroic app, featuring exclusive exercise videos with teaching points and cues, plus direct access to Niamh, your coach, for guidance and support throughout the programme.