Course curriculum

  • 1

    Welcome!

  • 2

    Let's get started!

    • Learn how the workouts are formatted

    • Caring for yourself & your reasons for running

    • Body changes & considerations

    • What is diastasis recti & how to check yours

    • How to activate your TrA...

    • Posture & core engagement for mama!

    • All about babywearing!
  • 3

    Scar Tissue

    • Scar Tissue Mobilization - Cesarean

    • Scar Tissue Mobilization - Perineal
  • 4

    Signs of readiness & red flags

    • Signs of Readiness

    • Proceed activity with caution

    • Red flags to consider
  • 5

    Postpartum Nutrition

    • Nutrition plays an important role in recovery

    • Postpartum nutrition e-book
  • 6

    Week 1

    • Week 1

    • Walking progression & considerations

    • Let's start with breathing
  • 7

    Week 2

    • Week 2

    • Continue to work on breathing

    • Add gentle core activation
  • 8

    Week 3

    • Week 3

    • Let's progress your breath and core

    • Mobility routine
  • 9

    Week 4

    • Week 4

    • Let's progress your breath and core

    • Mobility routine
  • 10

    Week 5

    • Week 5

    • More progressions for your breath and core

    • Mobility routine
  • 11

    Week 6

    • Week 6

    • More progressions for your breath and core

    • Mobility routine
  • 12

    Week 7

    • Week 7

    • Day 1 workout

    • Day 2 workout
  • 13

    Week 8

    • Week 8

    • Day 1 workout

    • Day 2 workout
  • 14

    Week 9

    • Week 9

    • Day 1 workout

    • Day 2 workout
  • 15

    Week 10

    • Week 10

    • Day 1 workout

    • Day 2 workout
  • 16

    Week 11

    • Week 11

    • Day 1 workout

    • Day 2 workout
  • 17

    Week 12

    • Week 12

    • Day 1 workout

    • Day 2 workout
  • 18

    Let's run!

    • Return to running screen

    • Return to running progression

    • Running form

    • Running posture with pelvic floor considerations

    • Running with a stroller
  • 19

    Week 13

    • Week 13

    • Warmup routine

    • Day 1 workout

    • Day 2 workout
  • 20

    Week 14

    • Week 14

    • Warmup routine

    • Day 1 workout

    • Day 2 workout
  • 21

    Week 15

    • Week 15

    • Warmup routine

    • Day 1 workout

    • Day 2 workout
  • 22

    Week 16

    • Week 16

    • Warmup routine

    • Day 1 workout

    • Day 2 workout
  • 23

    Additional Resources

    • Resources

Learn more about your Guides

Two highly skilled professionals who are experts in their fields. They have worked hard to provide you with evidence based content that will keep you safe and offer guidance and support during this transition.

Carrie Zimmerman

Learn more about Carrie and Vitality Running!

Chelsea Barnes

Learn more about Chelsea and O'Brien Physical Therapy and Wellness!