The first sprint after birth can feel like your body forgot the map. We get honest about that moment, then build a smarter route back to running, lifting, and sport with real tools you can use today.

We start with the emotional shock of early returns: missing your old speed, feeling awkward under a bar, and wondering where your core strength went. From there, we lay down clear buoys—simple checkpoints that guide when to push, when to hold, and how to pivot without fear. For CrossFit athletes, we map a practical path from 2–3 weeks of breath, bracing, and light circuits to 4–6 week barbell reintros, low-impact metcons, and gradual intensity in just one or two domains. Expect specific weights, movement options, and what “normal” feels like when grip and shoulders wake back up.

Strength timelines get real too. Many dedicated lifters hit 85–95% of pre-pregnancy numbers by nine to ten months, with sleep, fueling, and nursing shaping the curve. Then we tackle running head-on, cutting through scary anecdotes with what the evidence actually supports: a personalized, symptom-led return. You’ll get a time-based interval template (not mileage), how to check for leakage, heaviness, or rebound soreness, and the three strength staples every runner needs—staggered-stance deadlifts, loaded lunges, and resisted lateral work—to improve impact tolerance and reduce shin and knee issues.

Throughout, we tie in pelvic floor nuance, delivery factors, and why stories of prolapse don’t prove running “too early” caused it. We talk fueling, community, and mindset, because performance after birth isn’t just physical—it’s logistical and emotional. If you’ve been waiting for permission to move on your terms, with data and compassion, this is your map.

If this helped you build your plan, follow the show, share it with a friend who’s returning to sport, and leave a quick review so more moms find evidence without the fear.

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