5 Tips to Get Back to Running as a Mom in the New Year

Whether you’re a seasoned fitness enthusiast or a newbie lacing up your running shoes for the first time, we want you running strong into the new year! Embarking on a running adventure can be both exciting and a tad overwhelming, especially if you’re a new mom juggling the demands of motherhood. Fear not, though! We’ve got your back with a treasure trove of tips, tricks, and motivation to make your running experience enjoyable and fulfilling.

Ready to unlock the secrets to a successful running routine? Let’s lace up and stride confidently into a life where each step is a testament to your strength, resilience, and the incredible journey of motherhood. Get ready to sweat, smile, and achieve those running goals–because you, Mama, are unstoppable!

At FIT4MOM, we understand the unique challenges that come with motherhood. We’re not just about fitness; we’re a community that celebrates every step you take toward a healthier, happier you. We’ve collaborated with world-record holder Neely Spence Gracey to bring 5 tips to help you successfully run into the new year as a mom.

Neely Spence Gracey is a four-time Olympic trials qualifier and the mother of two, and she set a world record for the fastest mile, pushing a stroller in five minutes and 24 seconds! Neely’s accomplishments send a powerful message to mothers worldwide that they don’t have to sacrifice their dreams or passions after becoming parents. Her story inspires women to continue pursuing their goals. In fact, she wrote the book on running as a woman: Breakthrough Women’s Running

“I feel like it’s almost been better for me to be a mother runner. Being more structured and more focused on time management has actually benefited my running… I still run every day that I can. And I’ve found that running can still be a huge part of my life, but it doesn’t have to be everything,” shares Neely Spence Gracey in our Mama Masterclass, Running into Motherhood.



Imagine sprinting out of the gate, full throttle. It might initially feel invigorating, but it’s a surefire way to burn out quickly, right? By gradually incorporating running into your routine, you build endurance and stamina over time, steering clear of the burnout pitfall.

Try to match your current habits. If you are working out 2-3x per week, substitute 1 of those workouts for a run and then aim to add another day of running after 2 weeks.

If you are not working out, don’t aim for 5 days out of the gate. Instead, start with 2 or 3 days and add slowly.

“Setting a realistic expectation for yourself is critical,” shares Neely.



Running is all about consistency. You can transform running from a sporadic activity into a solid habit by easing into it. We’re not after a quick sprint here; we’re in it for the marathon of well-being.

“I think the key thing I found to help me balance and manage everything I have going on is consistency. Find a routine. Find consistency and commit to four weeks. Four weeks will get you in such a different place from where you are today. Who you are today and who you will be in four weeks are two totally different runners,” Neely shares in our Mama Masterclass, Running into Motherhood.

So, find your personal routine. Are you more consistent if you run first thing in the morning? Then, make it a habit!



A good warm-up is dynamic and will gradually increase intensity while increasing the range of motion. Dynamic means the exercises move, and you are not holding a stretched or elongated position for longer than a few seconds. In other words, start slowly and with small movements that continually move.

Check out our “Let’s Go Running” collection on FIT4MOM On Demand for more running warm-up and stretching ideas.



“When I started back running after having from both of my kids, I ran for a minute, walked for a minute, and repeated that 10 times. This is a 20-minute total run with 10 minutes running and 10 minutes walking. Whether you just had a baby or not, the run-walk approach can be really nice because it’s a structured protocol that helps build confidence while gradually transitioning into running,” shares Neely.

Every run, no matter how short or slow, is a win. By starting at a pace that suits your current fitness level, you set yourself up for success and create opportunities to celebrate those achievements.



Let’s face it – some days, the cozy couch might seem more inviting than a jog around the block. That’s where positive support swoops in like a superhero. Encouraging words from fellow moms, friends, and your FIT4MOM community act as a powerful motivator, pushing you to lace up those shoes even when the couch beckons.

“There are so many positive, really great people out there who can provide a lot of support, encouragement, inspiration and motivation! Then, there are people who are contributing to your self-doubts or frustrations. And it’s okay to mute people who aren’t necessarily contributing to where you need to be right now,” says Neely.


This blog post was originally posted on FIT4MOM.com

If you found this blog helpful, check out these: