Returning to Running in a New Body

At Habitual Health Collective in New Farm, we believe that every season of life deserves movement that feels good.
Whether you’re returning to running after having a baby, recovering from an injury, or adjusting to changes during puberty or menopause, your body might feel different — and that’s completely normal.
With the support of an experienced Exercise Physiologist, you can rebuild strength, confidence, and joy in running safely and sustainably.

Understanding Your "New" Body

Life events like pregnancy, injury, puberty, or menopause naturally change your body’s structure, hormones, and mechanics.

You might notice:

• Core and pelvic floor weakness after birth

• Reduced muscle strength, weight gain, or altered gait post-injury

• Growth spurts, coordination shifts, and energy fluctuations during puberty

• Joint stiffness, weight gain, slower recovery, or temperature fluctuations during menopause

These shifts can make returning to running feel intimidating — but with the right plan, it can also be empowering.

Why See an Exercise Physiologist?

Exercise Physiologists are experts in tailored movement rehabilitation. At Habitual, our Exercise Physiology services are designed to:

• Assess your current wellbeing, strength, mobility, and running technique

• Address specific challenges (like pelvic floor support, injury risk, or hormonal influences)

• Create gradual, customised programs that support your goals

• Help you rebuild running capacity without overwhelming your body

• Offer advice on cross-training, recovery, and long-term health

Instead of diving back into a "one-size-fits-all" running plan, an EP guides you through a journey that respects where your body is now — and where you want to go.

Common Focus Areas for Returning Runners

When we support runners at Habitual Health Collective, some common areas we work on include:

• Strengthening deep core and glute muscles to protect hips and back

• Improving stride efficiency to reduce injury risk

• Pelvic floor rehabilitation postnatally

• Hormone-sensitive programming during menses, perimenopause and menopause

• Progressive load management to rebuild endurance safely

• Mindset coaching to honour patience, resilience, and self-trust

Tips for Returning to Running in a New Body

• Start slower than you think you need to.

• Walk/run intervals are your friend.

• Prioritise strength training alongside running.

• Listen to your body — some days will feel easier than others.

• Celebrate milestones (even the small ones!).

You’re Not Starting Over — You’re Starting Smarter

At Habitual Health Collective, we love helping women and men reconnect with running after life’s big changes.
You’re not starting from scratch — you’re moving forward with more wisdom, awareness, and strength than ever before.

If you're in New Farm and ready to lace up your shoes again, our Exercise Physiology team is here to help you do it safely and joyfully.
Book an initial consultation today to create a personalised plan for your return to running.