April 08, 2026

4 Tips to Make Returning to Running (or Exercise) Easier

By Sophie Fitt – SheFitt Run Coaching

If you’re starting out on your running journey- perhaps you’ve taken time off to have a
baby, manage one or more persistent injuries, pursue another activity or just take a
break for yourself- the way you approach your return to activity is critical for shaping the weeks, months and even years that lie beyond your return.

My name is Sophie Fitt. I am a podiatrist in Fitzroy North, in Melbourne, with 15 years of clinical experience in private practice. I am a runner myself and I’ve been a running coach for 10 years.

Last year I launched SheFitt Run Coaching. SheFitt exists to support women, no matter where they’re at on their running journey.

Returning to running after the birth of our daughter in 2021 then returning after our son in 2023, added an extra dimension to my experience as a clinician, runner and running coach.

Hence, the business ties together each one of these pillars:
• Podiatrist
• Runner
• Running coach
• Mum of two, and woman who found her way back to running. Not once, but
twice!

Here are my 4 tips to make returning to running (or exercise) easier:

1. Start with your Core:

Have your core and pelvic floor assessed by a pelvic health specialist.

A physio or osteopath who specialises in women’s and pelvic health is ideal for this. It’s especially important if you have carried a pregnancy and given birth- regardless of a vaginal delivery or a cesearean section.

This assessment is important before starting any kind of weight bearing exercise but especially running.

2. Get the right gear:

Running shoes and a few good sports bras are the two most important accessories. Buying in store at specialty retailers who work with you to listen, understand and uncover the most appropriate item for you personally, are the places to visit. She Science is a place to prioritise as are speciality running stores that will ensure you leave with the most suitable shoe for you, not a brand that’s trending on social media or getting a lot of reviews! 🎥 This video explains 'How a Sports Bra should fit in order to function'.

3. Schedule your training in:

Consistency is key.

Anyone can nail week one. Most people stay excited for the first month. But building fitness & strength and most importantly reaping the benefits to your mental health, happens over time. That’s why, scheduling your training enables you to commit to it.

Diarise your training. Put it in your calendar. Commit to it like it’s an important work meeting or a dental appointment! Afterall, it’s an investment in yourself, hence it’s as important as any other appointment.

Communicate the day & time with your partner to ensure the kids are taken care of and that ‘slot’ is yours! Once it’s in the diary, it’s your time.

4. Start Slow:

If you are new to running- you've never run a step in your life- or you’re returning to running after a baby or a prolonged period off due to injury...start with walking.

Yep, it’s boring and you’ll probably wish you could do more. You’re likely to feel ready to do more. But it’s important to be patient! Walk for 2-4 weeks. This is the process of conditioning your body to run. Walk for 30-50 minutes at a time. Fairly briskly.

If you’re returning to swim quad, spin class or Pilates...whatever the activity might be, start slow! Perhaps that means joining a lane in the squad that trains a little slower or modifying the spin class or Pilates session. The first weeks and indeed the first months, need a cautious approach. And this takes discipline!

How to know if you're ready to start running

If you can walk briskly for 50 minutes without any concern, and you’ve put at least 3 weeks of walking into your legs, you’re good to go,)

Your first run sessions back...

Walk for 30 minutes and include 6 x 45 second run intervals, within your 30 minute walk.

Then next time, walk for 30 minutes and include 6 x 60 second run intervals, within your 30 minute walk;

After that, walk for 30 minutes and include 8 x 60 second run intervals, within your 30 minute walk; and then try a walk for 30 minutes and include 5 x 2 minute run intervals, within your 30 minute walk.

Then little by little, slow and steady, you increase the running interval as you decrease the walking interval until eventually you are running continuously!

My advice is to schedule 3 runs per week. Two during the week and one on the weekend.

You may like to cross train (swimming, spinning, Pilates, yoga,) once or twice per week and I strongly recommend you have TWO full rest days per week. No training!

Remember, seek the right support (pelvic health specialist,) get the right gear (sports bra and shoes,) schedule your training in and commit to it, and finally start cautiously, carefully and slowly. And in doing so, you’ll be well positioned to move without pain or limitation for years!