Most new mums aren't getting enough exercise, but this simple daily adjustment could be the solution
With 70% of new mums not meeting minimum postpartum exercise guidelines, mum Natalie shares how turning her daily pram walk into a run helped her recover postpartum.
After you have a baby, it can be hard to do self-care — you might barely have time to shower, let alone work out.
The World Health Organization recommends that postpartum women aim for at least 150 minutes of moderate intensity activity every week, but a 2025 study found that only 30% of new mums meet this.
The researchers, from Ulster University, found that this was because the women in the study didn’t have the time, access to childcare, or confidence to get out and exercise in the postpartum period.
Natalie Brown, a fitness coach who specialises in pre- and post-natal fitness, thinks that running with a pushchair is the solution to these issues.
As a mum of one, she took up running with her daughter asleep in her pram when she was about eight months postpartum.
“Running has helped my recovery so much, it’s given me back my strength, energy, and confidence. I feel physically just as fit now as I did pre-pregnancy, which helps me to keep up with the demands of everyday life with a baby, especially now she is on the move,” Natalie says.
Running is good for you and convenient post-baby
Exercising after you have a baby can help you recover from birth and lose pregnancy weight if you want/ need to. It’s also great for your mental health and can help prevent postnatal depression, which affects one in 10 women in the year after giving birth, according to the NHS.
The NHS says you can start doing gentle exercises as soon as you feel up to it after your baby is born, like walking, stretching, and pelvic floor and stomach exercises.
High-impact exercises are best left until you are given the okay at your six-week postnatal check. This may be longer if you had a caesarean section or a more complicated delivery. And it's suggested not to run with a baby in a running pram until they are at least 6 months old and have better neck and head control. If you're worried your baby isn't strong enough yet speak to your health visitor.
Running with a pram can be a great exercise option for mums. You don’t have to buy an expensive gym membership, and you can bring your baby along with you in the pram. It’s flexible too — you don’t have to commit to a workout class, and you can fit it around you and your baby's schedule.
“I usually try to fit a run in first thing in the morning. However, some nights when my daughter Nellie was teething or unsettled, I’d prioritise getting some extra sleep instead,” Natalie says.
“Buying the running pram gave me flexibility. My baby sleeps in the pram and then it’s done for the day, and you feel good because you’ve started your day with some movement.”
Start slowly — even just getting outside can help
Natalie had a c-section and so started with core-strengthening exercises to make sure her abdominals had healed before she started running. She shares tips on how to do this on her Instagram account: @natbrown_active.
“My biggest challenge was just doing it for the first time. I felt a little nervous but as soon as I set off, I was absolutely fine,” Natalie says.
“My advice would be to take your time,” she says. “Take nice big breaths and don’t worry about your pace.”
Even if you start off just walking, getting outside and moving your body can make the world of difference.
“Sometimes after having a baby, you can feel a little isolated indoors. Getting fresh air and moving your body will help lift your mood and set you up for a better day.”
“Remember no one is judging you. You are doing this for your health and fitness,” she continues. “It’s such an amazing feeling to have completed a run with your mini bestie and get all the feel-good hormones circulating your body ready for your day.”
Do you need a running pram?
Lots of modern prams will be safe and comfortable enough for your child if you’re running on flat ground at a steady pace. But if you want to go off-road in your local woods, or you run with a buggy quite a lot, you might want to invest in a specialist running pram.
Running prams and buggies tend to have three wheels for easy manoeuvring and are “designed with stability and shock absorption in mind,” Kirsty Carroll, showroom manager at Kiddies Kingdom, a nursery retailer in Dewsbury, says.
“Look out for key features like solid suspension, large air-filled tyres, and a lockable front wheel for a smooth ride when navigating uneven terrains. A running pram with a hand brake can give you better control when travelling downhill and, so that your little one is tightly secured, a 5-point safety harness will give you peace of mind,” she says.
She recommends the Out ‘n’ About Nipper Sport V5 (£425), or the UPPAbaby Ridge (£699.99).