Fitting Running in your Schedule as a New Mom

Becoming a mom for the first time is an absolutely magical time. It is also completely exhausting and at some times tests you in ways you never thought imaginable! As you adjust to your new life with a tiny human dependent on you, you start to think about developing new habits. Particularly, how to fit self-care into your schedule and how to continue running as a new mom. So how do you find the time? Finding the time and energy to run as a new mom is tough, but it’s not impossible.

After I had my son Ethan 2 years ago, I couldn’t wait to get back into running again. I was excited to get started with my favorite hobby again, but also not sure how to fit it into my new life. I learned a few tips and tricks that have helped me to establish a new running routine now that free time isn’t something that I have much of!

Here are my top tips for running as a new mom!

Run After the Baby’s Bedtime

One of my favorite things to do after putting my son Ethan to bed is to watch my favorite shows on Netflix and go for a 30-40 minute run on the treadmill! Surprisingly, it helps me to blow off some steam and burn off my stress from the day! Doing this depends on what time your child goes to bed. My son’s bedtime is 8pm, so that is the time that I hit the treadmill!

Run During the Baby’s Nap

As a new mom, my schedule was jam packed with taking care of the baby and also taking care of myself. I found that a great time to squeeze in my runs is during the baby’s nap! My son started out taking 2 naps each day. Even now that he is 2 years old, he naps about 2 hours in the afternoon. This is the perfect time for me to go for my run! If my husband is home, I go outside for the run. If I’m watching him by myself, I bring the monitor to the treadmill!

Run while your Spouse Watches the Baby

If you’re lucky enough to be co-parenting with a significant other, you can take advantage of the times that your spouse or partner is watching the baby to get your runs in! My husband offered to watch our son each day while I would go out for my runs because he knew that running each day was really important for my mental health. Take turns and make sure both of you have your own time each day to take care of yourselves!

Bring the Baby Along and Run with a Stroller

Another option is to bring your child along and run with them in a stroller! Once your baby is 6 months old AND can independently hold their head up, you can consider running with them in the stroller. I wrote another blog post where I shared some in depth tips for stroller running. You can check it out here. Stroller running can be fun for both you and your child if you prepare!

  • What is your experience running as a new mom?
  • Do you have any tips to share from your own experience?


  1. I remember those days! We did lots and lots of stroller runs. I don’t have a treadmill so that wasn’t an option,but I know that works great for lots of people. It never even occurred to me to run after the baby’s bedtime! I was usually so exhausted by then. But it’s a great idea if you still have the energy at that point.

  2. Right after having my son I found it so hard to get out for runs. I felt so guilty leaving him! Now I do stroller runs and run early before he wakes up. Even though he goes to bed at 7:30, I’m too tired at night to even think about running!

  3. It has been a very long time for me but I used to try to workout during their nap times. I was way to exhausted at night. Having a baby definitely takes some getting used to!

  4. Now that I work from home, I run as soon as my husband has taken the kids to school! That’s become the easiest time for me to get it done. But when I was working at the office and had to leave a lot earlier it was quite a struggle. Sometimes I’d use the treadmill and set up a play area around me. Not quite the peaceful run that I like, but it worked when they were younger and needed more attention!

  5. These are all great tips! I wasn’t a runner when I had my guy 13 years ago, but this is definitely important for new moms who need some encouragement to carve out the time.

  6. When my baby was tiny, I ran on the treadmill during her naps. Now I run in the morning before my husband leaves for work.

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