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October 3-7  |  Starting at $500

Postpartum Running Plans

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What to Expect

A thoughtful, individualized approach to getting back to the run you love.

Returning to running after pregnancy isn't simply about reaching a certain number of weeks postpartum.

Your body has changed. Your strength and capacity may have changed. Your training history, recovery, symptoms, delivery experience, and goals all play a role in determining what you're ready for now.

The Postpartum Return to Running Package is a 10-week, individualized physiotherapy program designed to help you understand your current capacity, build the strength and resilience needed for running, and progress toward running when clinically appropriate.

No arbitrary timelines.
No one-size-fits-all checklist.
Just a structured plan built around you.

Know where you are. Know what comes next.

Your return to running plan will be based on your assessment, your goals, and your response to loading—not a one-size-fits-all timeline.

We'll look at the bigger picture—including your postpartum experience, running history, goals, current symptoms, strength, and physical capacity—to understand what may be influencing your readiness for running.

When appropriate, I'll incorporate objective strength testing using VALD technology to give us measurable information about your current strength and capacity.

This objective information can help guide your rehabilitation, track changes over time, and inform decisions about how we progress your training.

I'll bring together my experience working in pelvic health, treating runners, and developing running education and rehabilitation programs to create a plan that makes sense for your body and your goals.

Over 10 weeks, we'll work together through five follow-up appointments to build the capacity you need for the demands of running.

Your program may include:

  • Building foundational and running-specific strength

  • Improving tolerance to impact and increasing load

  • Addressing symptoms or physical limitations that may affect running

  • Progressing exercises as your capacity changes

  • Developing a gradual return-to-running strategy when appropriate

  • Monitoring your response to increasing activity

  • Adjusting your plan based on how your body is responding—not simply following a predetermined timeline

The goal isn't to rush you back to running before you’re ready.

It's to help you build the capacity and confidence to take the next step.

❋ Initial Assessment - $130

Your initial appointment will include a comprehensive physiotherapy assessment tailored to postpartum return to running.

Depending on your presentation and clinical needs, this may include:

  • discussion of your pregnancy, delivery, postpartum recovery, and current symptoms

  • running history, goals, and previous training

  • assessment of relevant strength and physical capacity

  • objective strength testing using VALD technology, when appropriate

  • assessment of areas that may influence your running tolerance

  • identification of factors that may need to be addressed before or during your return to running

  • individualized recommendations and a plan for your next stage of rehabilitation and running preparation

❋ 4 - 6 Follow-up Appointments - $115 each

Over the following 10 weeks, we'll use your follow-up appointments to:

  • progress strength and running-specific capacity

  • monitor your response to increasing load

  • address symptoms or movement considerations as they arise

  • build tolerance for impact and running demands

  • adjust your home program as your capacity changes

  • determine when it is appropriate to begin or progress running

  • develop the next stage of your return-to-running plan

Appointments are available in person or virtually, when virtual care is clinically appropriate.

❋ Your Personalized 10-Week Plan

Is this plan right for you?

This package includes one initial assessment plus five 45-minute follow-up appointments over approximately 10 weeks.

The goal is to help you understand what your body is ready for now—and what it needs next.

Your progression will depend on your individual assessment findings, goals, symptoms, recovery, and response to increasing load.

For some people, the 10 weeks may lead into a gradual return to running. For others, the most appropriate outcome may be to continue building strength, capacity, or symptom tolerance before progressing to running.

This package may be a good fit if you are postpartum and:

  • want to return to running but aren't sure whether you're ready

  • have started running and are unsure how to progress

  • want a more structured approach to rebuilding strength and running capacity

  • are experiencing symptoms that are affecting your confidence with running

  • want objective information about your strength and physical capacity

  • have returned to other forms of exercise but want guidance transitioning back to running

If your assessment indicates that you would benefit from another type of care, additional assessment, or referral to another health professional, I will discuss that with you and help determine the most appropriate next step.

Ready to start building your return-to-running plan?

Book your initial assessment to get started.

There isn't one right way to return to running postpartum.

Some people will be ready to begin a gradual return to running relatively early in the process. Others may need more time to build strength, address symptoms, or develop tolerance to impact before running is introduced.

Both are progress.

Your plan will be guided by your individual assessment findings, goals, symptoms, recovery, and response to increasing load.

At the end of the 10 weeks, you may be ready to progress your running—or you may have a clearer understanding of what needs to happen next.

Either way, you'll have a plan.

This program is individualized based on your clinical presentation. Progression and return to running timelines vary from person to person. If your assessment indicates that you would benefit from additional assessment, treatment, or referral to another healthcare professional, this will be discussed with you as part of your care.

Reconnect with your body and mind as you escape the noise of everyday life.
Day One

Arrive & Meet

As everyone arrives, we take time to settle in, get comfortable, and begin connecting with those around us. The journey starts here.

Check-In

9:00 – 9:30am

Group Activity

11:00am

Lunch Break

12:30pm

Creative Workshop

2:00pm

Dinner

6:30pm

Day Two

Set Intentions & Reflect

Together, we pause to consider our goals, hopes, and direction. This is about aligning with ourselves and with the journey ahead. This is a chance to reconnect with what brought you here—your questions, your hopes, your turning points—and consider how they’ve shifted or deepened.

Check-In

9:00 – 9:30am

Group Activity

11:00am

Lunch Break

12:30pm

Creative Workshop

2:00pm

Dinner

6:30pm

Day Three

Look Forward & Wrap Up

We explore the possibilities beyond this moment, making space for growth, action, and forward momentum. As we end our time together, we honor the experience, the growth, and the connections made along the way.

Check-In

9:00 – 9:30am

Group Activity

11:00am

Lunch Break

12:30pm

Creative Workshop

2:00pm

Dinner

6:30pm

  • "What I love most is the flexibility. I can go at my own pace, revisit lessons, and keep learning whenever it works for me."

    Former Customer

  • "Even as a total beginner, I never felt lost. The step-by-step structure and encouragement along the way made all the difference."

    Former Customer

  • "This has been such a worthwhile investment in myself."

    Former Customer

How It Works

  • Browse our upcoming events to find the one that feels right for you. We host events year-round in all different locations and climates.

  • Sign up and pay all required fees to reserve your spot. If plans change, you can cancel up to 14 days before the retreat start to receive a 50% refund.

  • After booking, we'll send you a Welcome Packet with everything you need to know—detailed schedules, packing list recommendations, add-ons to consider, and more.

  • We'd recommend booking your transportation to and from the event as soon as possible, to ensure you can arrive without any complications or delays.

  • Now all that's left to do is pack your bags and get excited for your new adventure.

Book Your Stay

Register