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TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor AA
Trainer's Eye
Phase 5 · Return to impact · Session AA

Run and walk.
Then run more.
Alternate days.

The run-walk progression, with lateral impact and stairs added — the loads real running includes.

  • AAsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Twelve weeks minimum

Guidelines for returning to running after birth suggest not before about twelve weeks, and only once strength and symptom criteria are met.

High-impact sport

Athletes in high-impact sport report high rates of leaking. It reflects load on the system, not weakness of character.

Maintenance beats repair

Two sessions a week hold thirty days of work in place. Stop, and it fades within weeks.

Three couplets · two rounds · twelve minutes · a cylinder that holds

A

Run-walk

Run-walk progression + A-skips
A1

Run-walk progression

60 s · slow reps

Forty seconds running, twenty walking; build toward continuous over the weeks.

Easier thirty-twenty  ·  Harder longer runs

R1R2—
A2

A-skips

12/side · ×2

Knee up, toe up, heel up; skip with a short, quiet, elastic contact.

Easier marching  ·  Harder higher and faster

R1R2
B

Sideways

Lateral hops + skater hops
B1

Lateral hops

60 s · slow reps

Small sideways hops over a line, feet together, landing soft and quiet.

Easier step over  ·  Harder one leg

R1R2—
B2

Skater hops

10/side · ×2

Bound sideways onto one leg and hold the landing one second.

Easier step, no hop  ·  Harder further

R1R2
C

Stairs

Stair climb + step-up jumps
C1

Stair climb

60 s · steps to beat

Whole foot on each step, exhale on the drive; walk down under control.

Easier use the rail  ·  Harder two at a time

R1R2—
C2

Step-up jumps

8/side · ×2

Drive off the step to a soft landing on top; step down with control.

Easier fast step-ups  ·  Harder higher step

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Return to running is earned by tests, not by weeks. Session 24 is the gate.
  2. Build impact in small steps: walk, march, jog, hop, run. Alternate days, not consecutive.
  3. Any leaking, heaviness or dragging during or after impact: drop back to phase four and hold.
  4. Keep two sessions a week for life. This is maintained, not fixed.

Tick it off

MovementRound 1Round 2Best
A1Run-walk progressionslow reps in 60 s —
A2A-skips12/side
B1Lateral hopsslow reps in 60 s —
B2Skater hops10/side
C1Stair climbsteps in 60 s —
C2Step-up jumps8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-AA