Ready to Run Postpartum
10-week progressive strength-training program for moms 6+ weeks postpartum who want to return to high impact exercise like running leak and injury free
Are you wanting to return to running or other high impact exercise after birth but unsure where to start to not get injured or cause pelvic floor issues?
Are you worried about:
- Leaking when you run or jump?
- Your core being too weak?
- Dealing with a bunch of aches and pains or injuries?
Have you tried running or jumping but it just didn’t feel right?
Running is a single leg + dynamic activity that requires an ability to manage SIGNIFICANT forces on your body. The generic guidance to return to exercise at 6 weeks postpartum is NOT enough.
You might be wondering…
What exercises should I do or not do?
Is it normal that I'm leaking when I sneeze, laugh , or cough?
How do I strengthen my body specifically for running or other high impact exercise?
How can I get rid of these nagging aches and pains so I can feel better and have more energy?
Is there anything I can do to prevent issues like incontinence, pelvic organ prolapse, or diastasis recti from getting worse?
Here’s the hard truth: your mind might be ready to go for that run but your body probably isn’t.
You know running is good for your mental health and you want to make sure you get back into it safely so you can enjoy running for years to come!
Imagine yourself feeling strong, confident, and PHYSICALLY READY to hit the pavement again…
You can return to running or other high impact exercise after birth:
- Feeling strong and capable
- Without peeing your pants
- Without experiencing a bunch of aches and pains
- And avoid injuries down the road
Welcome to:
A comprehensive, safe, and progressive return to high impact exercise program based on evidence and expert knowledge.
No more guessing what exercises you should be doing.
No more worrying about leaking or your core feeling weak.
No more wondering how you're supposed to progress your exercises in postpartum.
No more feeling confused on how to regain your strength and get ready for high impact exercise safely.
Check out all of the sneak peek videos below!
As an exercise physiologist myself, I fully trust Julie’s pre and postnatal expertise and know that her program truly helps to restore your body’s strength and mobility after having a baby. Her personalized attention is wonderful, and she works with your individual needs. Now that I’ve finished her Return to Running Program, I feel amazing, have no pelvic symptoms such as pain, pressure or leaking and my core feels very strong and stable. Also, since her program works on the whole body, I avoided the typical aches and pains when getting back into exercise. I feel very confident getting back into running and any other physical activity I may attempt. I highly recommend that you contact Julie at Strong Body Strong Mama!!
The 5 Pillars of the Ready to Run Postpartum Program:
We have thoughtfully curated 10 weeks of workouts, based upon the 5 pillars of the program, that progress you from postpartum core and pelvic floor connection to return to impact safely. Ready to Run Postpartum considers all the changes your body and mind have been through to help you:
1. Reconnect with your pelvic floor and abdominal muscles through breathing and functional movements.
2. Utilize dynamic exercises and release work to retrain your system and prevent aches, pains, and injury.
3. Use a progressive whole-body strength training approach that will target the muscles that often become turned off or weak during pregnancy.
4. Rebuild the hip stabilizing muscles for single leg balance and strength that is essential for running injury free.
5. Progressively challenge your system by increasing impact in the later weeks of the program so that you can go back to running or other high impact activities stronger than before!
What’s Included in Ready to Run Postpartum?
3 Strength Workouts/Week
Progressive strength workouts focused on helping you rehab your body and build the strength required for the impacts of running or jumping.
Educational Videos
Over 2h of educational content (core, pelvic floor, diastasis recti + more) so you can understand your postpartum body & its special considerations to help you build your strongest foundation.
Extensive Relevant Content
Troubleshooting videos, Ready to Run Checklist, stroller running info, lactation + running, and an 8 Week Return to Run Plan are all included.
Warm Ups + Cool downs
Warm ups included for each week of strength training, cool down flows, and dynamic running warm ups flows all in an easy to access format!
Pelvic Floor Release
Easy to follow pelvic floor relaxation flows to release the pelvic floor muscles following a workout or run!
Mobility
Entwined within the program is a focus on reducing aches and pains with mobility practices and release.
Easy to Follow Program
Workout circuits you can follow along with, separate videos of each exercise, printable sheets + mobile access in your member only portal.
Accessible Programming
Everything you need to return to running at your fingertips. Lifetime access to content from your laptop or mobile device. You can repeat weeks of strength training as needed to customize your unique needs.
Hi there!
My name is Julie Leonard and I am a mom to 3 kids, founder of Strong Body Strong Mama, and an expert in Pre and Postnatal Health and Fitness. I have a Master’s degree in Exercise Science, specialized training in core and pelvic health, a Prenatal and Postnatal Fitness Certification, and a love for everything movement related, including running.
I know running can be such a mental health reliever and I want you to be able to lace up your shoes and enjoy a pain + leak free run!
After my third child, I experienced urgency incontinence that impacted my physical activity levels. During my journey to seeking help and guidance, I fell in love with core and pelvic floor work and decided I needed to teach other moms how to properly rehab and strengthen their bodies after birth to avoid injuries or issues down the road. My approach considers the WHOLE person and the WHOLE body because we are complex beings!
I truly hope this program helps you get back to running feeling stronger than before and with a greater understanding of your amazing postpartum body.
Your Coach,
Julie
Hello!
I’m Sarah, owner of Pelvic Floor + More. I’ve been an Occupational Therapist for 12 years, working primarily in community based mental health or rehab settings.
After the birth of my daughter, which led me to heal from 3rd degree tearing and prolapse, I saw a need for home based and holistic pelvic floor care. I completed additional trainings to be competent in providing pelvic floor therapy and as a Pre and Postnatal Corrective Exercise Specialist.
My background working with those coping with mental illness and differing physical ability allows me to provide person based and compassionate care. I love helping people reframe their experience to reflect their capabilities and to return to the activities they love. I am passionate about knowing our bodies and owning our power to heal.
Running has always been a great joy of mine. I’ve ran for as long as I can remember just for the fun of movement. I competed through part of college and continued to race in half marathons through graduate school and after.
Pregnancy and recovery from birth led me to seek a program specified for return to running. I found another void. I hope the program Julie and I have created helps you in the ways it has me! Let’s do this!!
Sarah
Have you heard any of the following comments before?
“Just listen to your body.”
“It’s normal to pee yourself when you exercise after having babies.”
“Welcome to motherhood. Aches and pains are your new normal.”
These comments DON’T have to be your new normal❌.
Your body has been through 9 months of pregnancy and birth.
✅You NEED more than just random exercises.
✅You NEED education about your postpartum body and the guidance to rehab and strengthen to build a strong foundation for LIFE!
✅You deserve to know how to safely strengthen your body to enjoy your return to running and continue to do so for many years!
After baby #1 I had some incontinence issues so I knew after baby #2 that I needed to do something. Julie’s program not only helped me with that but it helped me learn how to brace my core and pelvic floor in a way I never knew. I felt so weak after the baby but I stuck through the program and it paid off. I’m now 9 months postpartum and not only have I been able to return to heavy weight lifting but just today I broke my own pre-pregnancy weight limits and I know it’s because of what I learned! I’m so thankful for her program! She’s also super helpful and friendly if you need any help with anything. Highly recommend!
Who is Ready to Run Postpartum For?
- You are postpartum (6 weeks, 8 months or 10+ years!) and want to get back to or start running (or any other high impact exercise) after birth.
- You want to learn how to safely get back into running or jumping in postpartum to avoid injuries or pelvic floor issues.
- You want to feel good and be able to run with confidence and without a bunch of aches and pains.
- You’ve been cleared by your medical provider and want to rehab your core and pelvic floor and progressively strengthen to get back to impact exercise smartly.
- You’ve already started running but it doesn’t feel quite right. You want to support your postpartum body and build strength so you can go back back feeling amazing.
- You’re currently expecting but want to be prepared and have a back to running program ready to go for when you are clear to exercise in postpartum. Go you!
After an unplanned emergency c-section, I was very uncertain about how things would go with my recovery. Throughout my pregnancy, I remained active with strength training a few times a week from home and walking consistently. Towards the end of my pregnancy, Julie posted about a sale for her Ready to Run Postpartum program, and I bought it, hoping I could use it when I was ready after birth. I had run a half marathon in the past and I hoped to accomplish similar goals in the future. She seemed very knowledgeable and I was willing to invest in the program.
I began the RTRP program exactly at my 6 week clearance. The exercises were manageable but challenging at the same time, all throughout. I felt confident in the scientific research behind the program, and felt educated along the way. By the time I was ready to lace up for my first run, the program had helped me build the foundation I needed to run at a consistent pace the whole time, AND feel GOOD while doing it.
Ready to Run Postpartum
The comprehensive return to impact postpartum program that combines education about your postpartum body AND impact specicific strength and mobility.
Our unique approach combines:
Core & Pelvic Floor Education and Exercises
Mobility & Release Work
Whole-Body Progressive Strength Training
Single Leg Strength
Return To Impact Exercises
to help you get back to running or jumping with strength, confidence, and knowledge
- You DON’T have to blindly get back to running or jumping without properly rehabbing and strengthening your body.
- You DON’T have to assume leaking urine or stool is normal in postpartum.
- You DON’T have to deal with low back pain, hip pain, or other discomforts-you can purposely strengthen your body and improve your posture to support your changing body.
- You DON’T have to assume your core will be weak because of all the stretching during pregnancy-you can purposely improve your core strength and stability and feel stronger than ever.
Everything you need for a strong return to running or other high impact activities in postpartum is in Ready to Run Postpartum
You deserve the feel your best and enjoy running again
Start your empowering running journey TODAY
We got your back,
Julie & Sarah xo
“⭐️Julie is the BEST! ⭐️
I started working with Julie 1:1 when I was 4 months postpartum after having twins and had nothing but a positive experience working with her.
Julie’s knowledge in diastasis recti and pelvic floor recovery is vast! Not only did she guide me to completely heal my “gap” but she also helped guide me back to some of my favorite exercises – running and swimming where her knowledge of the whole body and movement was evident. She also encouraged me to add more lifting into my routine, and is now one of my favorite workouts!
She has an honest, encouraging, caring and positive attitude and I’ve greatly benefitted from working with her. I give Julie my highest recommendation and am so grateful I got to work with her!“
Frequently Asked Questions
Who is this program for?
Ready to Run Postpartum is meant for anyone who wants to return safely to running (or other high impact exercises like HIIT, jumping, bootcamp classes etc.) in postpartum. That you are in the early postpartum period or years postpartum, this program can help you rehab your core and pelvic floor and build a strong foundation to return to impact exercise feeling amazing! You must be at least 6 weeks postpartum to start.
How does the Ready to Run Postpartum program work?
All the content of the Ready to Run Postpartum program can be found online in a member’s only portal. You can access the content on your phone or on your computer. The content is well organized in the portal and easy to follow. There are educational videos, 10 weeks of progressive workouts as well as some extra resources. There is a suggested program schedule to help you stay on track.
Click the Join NOW button to make your secure purchase through PayPal.
Choose a username and password to sign in into the portal.
Start your journey to an empowering and safe return to running!
What equipment do I need?
We’ve built the program so that you can complete it without leaving home if you wish! You will need resistance bands and dumbbells (up to 10-15# would be useful). Some of the mobility exercises use a medium size ball, a foam roller, a yoga block, and a strap but we make suggestions of household items to swap with if you do not have those.
How soon postpartum should I start the program?
You should have clearance from your medical provider to resume activity. The first 2 weeks of the program include gentle reconnection to the pelvic floor and core and could begin as early as 6 weeks postpartum. This will depend upon your birth experience and current healing.
How long will the workouts take...I don’t have much time?
There are 3 workouts a week with warm ups and suggested cool-downs. In total, they should take approximately 30 minutes to complete. We also have walking recommendations during the 10 weeks to progressively build towards running.
How many workouts per week do I get?
You get 3 workouts per week for a total of 10 weeks with amazing extras!
How long will I have access to the program?
Forever! As long as the program is offered, you will get lifetime access to the program! You can revisit the program at anytime.
What will I gain from this program?
We’re so glad you asked! SO MUCH GOOD STUFF! This program will educate you on your postpartum body and its special considerations so you can support it best during this time. The workouts will help you feel strong and confident throughout your postpartum journey and the educational content will make you understand how to truly care and support your body in this phase of life. You will gain connection, strength, mobility, single leg power, and a core and pelvic floor that can respond well to higher impact activities.
I had a C-Section...can I do this program?
Yes! Ready to Run Postpartum is great for building reconnection, strength, and mobility post birth. You will want to wait until your scar has healed and you are cleared by your medical provider to resume exercise.
I have tried running postpartum and felt awful….would the program help?
Yes! We have strategically built the program to build the strength YOU need for reduced aches and pains with running. Additionally, there are heaps of educational and troubleshooting resources to guide you!
I’ve never been a runner...could I start here?
Yes! Ready to Run Postpartum would be a great place to start!
I have Diastasis Recti...Is it safe to do this program?
Yes! Both Julie and Sarah love staying up to date with all the recent research on diastasis recti. We are both Postpartum Corrective Exercise Specialists. We have incorporated loads of information and exercises into the program to help your healing journey. Additionally, the progressive structure, core rehab work, and strength should assist with rehabilitation of DRA.
I am 10+ years postpartum...is it too late to do this program?
NO! It is never too late to build strength! You can gain a lot from this program at any point postpartum if you are seeking a structured and thoughtful way to progress your body towards impact.
What's your refund policy?
There is a 7-day money back guarantee. You can request a refund if you are not satisfied with the program within 7 days and receive a full refund. However, please understand that you will also be taken out of the membership portal should you decide it’s not for you. No refunds will be granted after 7 days.
Who do I contact if I still have questions?
You can contact Julie at julie@strongbodystrongmama.com or Sarah at sarah@pelvicfloorandmore.com if you have any questions about the program.
© 2024 Julie Leonard | All Rights Reserved | Disclaimer: The content provided in the Ready to Run Postpartum product is for informational purposes only. The content provided in the Ready to Run Postpartum product is not meant to replace or give medical advice. Always check with your health care provider before trying or implementing any information read here. Julie Leonard LLC and Pelvic Floor and More LLC are not liable for damages or injuries of any kind related to your use of the content in this program or any information contained or discussed therein.
By Participating in Julie Leonard LLC’s and Pelvic Floor and More LLC’s coaching services and affiliated products, you acknowledge that they do not replace the care of a healthcare professional. Julie Leonard LLC and Pelvic Floor and More LLC cannot guarantee the outcome of the Ready to Run Postpartum product and/or any recommendations made in the product.