Helping The Postpartum Mom Return


to Running & Fitness


  • Are you trying to get back to running after baby but not sure where to start with your postpartum body?
  • Are you a new mom that loves running but is having symptoms of diastasis recti, pelvic floor incontinence, hip/back pain? Or something is just not feeling right?

This is the PERFECT program for you!

Medical professionals in the past have always said “return to exercise at 6 weeks postpartum” but that is generic guidance and as runners we need more than that!

At Rebound Sports & Physical Therapy, we see a lot of active moms who are wanting to return to running and exercise. Frequently these moms come in with diastasis recti, pelvic floor incontinence, hip/back pain when they are trying to return to running. This motivated us to create an evidence-based program specific to moms who want to return to running both STRONG & CONFIDENT and avoid these common scenarios above. We want you to thrive in the activities that fulfill you during postpartum. We want you to have clarity and guidance on how and when to safely return to running so you can get back to the activities you love.

This program bridges the gap between Strong Core Mama (our foundational core and pelvic floor postpartum rehab Program) to a strength training program designed to get moms back to their previous fitness level. We want you to be able to run fast again and to be able to run the distances that you want without worrying about re-injuring yourself as you progress into more intense workouts.

We don’t want you to feel like you have to give up on running altogether postpartum. We don’t want you to feel like you have to watch your running friends compete in your favorite races without you. We don’t want you to have to guess what exercises to do or to piece-work a lot of google-searched exercises in order to navigate a return to run program. We don’t want you to feel like something is “off” running post-baby and you’re not sure how to fix it. Instead, we have done all the hard work for you and this program exists so that you can reach your running goals in postpartum.


STRONG RUNNING MAMA is a comprehensive & progressive virtual program designed to improve single leg & hip strength, and core strength & function post-baby. This rehabilitation Program is designed for the postpartum mama to get back to running pain free and safely. The program starts with the most necessary activation exercises and progresses to more advanced exercises.  Instead of the traditional “Strength” exercises of double leg squats & etc., the program is designed to strengthen those commonly underused & turned off muscles during pregnancy and postpartum so that you can have confidence returning to running. Since running is a single leg sport it is essential to do single leg dynamic strength exercises focusing on the core and hip stabilizing muscles. Then the Program progresses by gradually increasing impact activities in the later weeks so you can go back to running strong & confident.

Expert instruction on how and when to safely return to running is provided by Physical Therapist & Pelvic Floor Specialist, Dr. Anna Towne of Rebound Sports & PT, who is also a Certified Strength and Conditioning Specialist and mom of 2.

During each class, Anna will lead with video instruction through specific exercises that help with return to running. You will not be completely on your own though! Anna will send periodic check-ins to answer any of your questions and make sure you are on the right track. With her help and a full PDF of exercises, you will be able to discover and learn new techniques that will empower you as a strong running mama!

Whether your baby is six weeks old or 6 + years old, it is never too late to return to running & fitness. Mothers should not have to accept pain and peeing their pants as a “normal” consequence of having kids. We don’t want moms to feel lost and not know where to start with returning to running. This program enables moms to return confidently and safely to enjoying activities without pain or complications.



  • 6 weeks of progressive postpartum workout classes to build the strength required for the impact of running. You can repeat these classes as much as you want/need!
  • Proper warm-ups & cooldowns for each week of strength training that are easy to do and are specific to the postpartum runner.
  • Video instruction for every single exercise with printable sheets

Prioritize building back your strength so you can return to running & activity STRONG & CONFIDENT!

If you have more questions on our Strong Running Mama program then please look at our FAQs. If your question isn’t addressed then please call us at 970.663.6142 ext. 2 or email Anna Towne directly at [email protected].