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There’s SO much advice out there about running postpartum.

Some of it’s solid, but let’s be real—crowdsourcing tips from other moms (or even asking ChatGPT 👀) isn’t the same as getting real, evidence-based guidance. 🔥

In this solo episode, I’m breaking down everything you need to know about running during pregnancy and returning postpartum—without making common mistakes that lead to leaks, heaviness, or pain. We’ll talk about:

✅ The Mother Runner identity—what it means & how to rebuild it
✅ When it’s actually safe to start running (hint: it’s NOT just about time)
✅ Signs your body is ready—and the red flags you can’t ignore 🚩
✅ Postpartum running screens—worth it or overhyped?
✅ Underactive vs. overactive pelvic floor—why Kegels aren’t always the fix
✅ Which activities to start with + why strength training is a game-changer 💪

Bottom line: A structured return-to-run plan isn’t about “waiting six weeks and hoping for the best.” It’s about setting your body up for success so you can run strong, symptom-free, and for the long haul.

Did you follow a plan when returning to running postpartum, or did you just wing it? Let’s talk in the comments! 👇🏼

Time Stamps

1:00 Introduction

3:45 what to do when the general advice doesn’t work for you

5:15 Why the 12 week recommendation?

8:27 signs that you’re ready

14:30 general consensus of what you should do

15:34 strengthening core & pelvic floor muscles

18:37 starting with low impact activities?

23:36 using a structured plan

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Today, I’m chatting with Kristin Revere, founder of Gold Coast Doulas and host of the Ask the Doulas podcast. Kristin is an Elite certified birth and postpartum doula, newborn care specialist, childbirth educator, and co-author of Supported: Your Guide to Birth and Baby. We dive into everything doulas—what they do, who they help, and why more people are using them.

If you’ve ever wondered whether a doula could make a difference in your birth or postpartum experience, this one’s for you!

We talk about:

-when your birth doesn’t go as planned

-you don’t know what you don’t know

-who can use a doula

-building your care team

-different types of doulas

-shift in public awareness

-what to look for in a doula

Time Stamps

1:00 Introduction

8:30 what it means to have a doula

12:04 when to find a doula

16:25 traits of a doula-friendly facility

18:53 how to find the right doula for you

23:09 pregnancy versus postpartum doula

27:20 increase in use of doulas

33:03 options when access is limited

38:24 top tips for working with a doula

41:12 Ask the Doulas podcast

42:03 Kristin’s book

44:31 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH KRISTIN

IG: https://www.instagram.com/goldcoastdoulas/

Website: www.goldcoastdoulas.com

Podcast: www.askthedoulas.com

Book: www.supportedbook.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Today, I sit down with Dr. Hannah Cabré, PhD, RDN—a researcher, registered dietitian, and exercise physiologist specializing in women’s health. From hormonal contraception to protein intake as we age, we break down the science and practical strategies you need to know. If you're an athlete, active mom, or just navigating women's health, this one's for you!

We cover:
-Protein intake & why it’s critical for women
-Supplements (creatine, calcium, vitamin D & more)
-Hormonal contraception & athletic performance
-Perimenopause, menopause & cardiovascular risks
-Should you cycle sync your workouts?

Time Stamps
1:00 Introduction
2:50 diving into protein
8:03 cardiovascular risk during menopause
13:30 supplements in peri/menopause
22:21 calcium and vitamin D supplementation
24:40 supplements without data support
28:19 getting bloodwork as a baseline
31:34 contraception 101
39:19 cycle syncing our activity
42:50 contraceptives for symptom management
45:40 RED-s, oral contraceptives, and menstrual cycle
51:22 research funding for menopause

CONNECT WITH CARRIE
IG: https://www.instagram.com/carriepagliano/
Website: https://carriepagliano.com

CONNECT WITH HANNAH
X: @HannahCabreRD
LinkedIn: www.linkedin.com/in/hannah-e-cabre-phd
Website: https://www.researchgate.net/profile/Hannah-Cabre

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

🏃‍♀️ Today, I chat with Cristina Snyder, ultramarathoner, stay-at-home mom, and registered nurse, about her incredible journey running marathons in all 50 states while balancing pregnancy, postpartum, and family life.

✨ We dive into:

• Running through pregnancy & postpartum
• Strength training & body changes after childbirth
• Balancing fueling for running & trying to conceive
• Finding the right race & building a support system
• Cristina’s advice for first-time moms

⏱ Time Stamps:
1:00 Introduction
4:04 Getting pregnant as a runner
7:30 Running marathons in all 50 states
10:17 The role of strength training
14:35 Running in pregnancy
16:21 Expectations postpartum
18:34 Knowing she needed pelvic PT
24:55 Seasonality of sport
26:30 Racing between pregnancies
29:45 Nutrition for running & postpartum
36:18 Second pregnancy running
44:25 Picking the right race
47:34 Advice for first-time moms

CONNECT WITH CARRIE:
📸 Instagram: @carriepagliano
🌐 Website: carriepagliano.com

CONNECT WITH CRISTINA:
📸 Instagram: @cristinax50

👟 Whether you're a runner, a mom, or both—Cristina’s story will inspire you to find joy in the journey! Don't forget to like, comment, and subscribe for more amazing conversations. #RunningMom #PostpartumFitness #MarathonGoals

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Today, I speak with Dr. Anietie Ukpe-Wallace, PT, DPT, also known as Tia. She is an orthopedic and pelvic health physical therapist who specializes in providing a continuum of care and support from pregnancy loss to postpartum all while emphasizing the importance of self-care. After her own chronic struggles surrounding her pelvic floor and multiple miscarriages she has grown a love for learning and understanding this part of the body that is rarely talked about and sometimes even misunderstood. She is currently a Doctor of Physical Therapy in Oakland, CA where she offers both telehealth and clinic based services through her practice, Self-Care Physio. In addition, she is the creator of Tending to Your Womb, a soon to be book and online platform and blog offering wisdom around caring for the womb through all stages of life. Tia is an amateur pole artist, rollerskater, and budding herbal student. She is a wife, mother to her 10 year old daughter and a cat mom.

We talk about:

-pregnancy loss

-learning from grief

-having conversations about pregnancy loss

-the roll of pelvic PT in miscarriage

-caring for the body after pregnancy loss

-utilizing breath work

-finding movement that works

-providing support after a loss

-different types of grief

-emotions surrounding peri/menopause

Time Stamps

1:00 Introduction

6:30 learning from grief

9:33 creating a safe space to talk about miscarriage

15:02 physical changed with miscarriages

18:50 avoiding the “wrong” thing

23:23 return to activity

27:51 getting into pole sport and rollerskating

32:20 avoiding re-traumatization as a provider

35:20 advice for supporting someone after loss

44:30 changes in quality of life

47:30 the grief with perimenopause and menopause

51:01 writing a book

55:00 unexpected factors on fertility

58:29 rapid fire questions

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH ANIETIE

Instagram: https://www.instagram.com/selfcarephysio/

Website: selfcarephysio.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

Jessica has been a physical therapist in Portland, OR, since 2002, helping elite athletes—including pros and Olympians—get back to peak performance. With a holistic approach combining pelvic health, core strength, gait mechanics, and orthopedic care, Jessica’s mission is to empower patients to return to what they love most.

When she’s not helping others, she’s hitting the trails, roads, and tracks herself! 🌟

In this conversation, we dive into:
🔹 Finding pelvic health
🔹 Becoming a better runner as you age
🔹 Key differences between pro and recreational runners
🔹 Changes in the industry since the 2000s
🔹 Lifestyle factors impacting pelvic floor health
🔹 “Pushing through” vs. listening to your body
🔹 Postpartum perspective shifts
🔹 Stress management alternatives
🔹 Core work during pregnancy
🔹 Using diagnostic ultrasound

CONNECT WITH CARRIE

IG: https://www.instagram.com/carriepagliano/

Website: https://carriepagliano.com

CONNECT WITH JESSICA

Instagram: https://www.instagram.com/jessica.w.dorrington/

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

🎙️ The Active Mom Podcast welcomes Marina Petter Rodrigues, a pelvic health physical therapist and researcher at the University of Ottawa. Currently working at the Motor Function Measurement Lab with Dr. Linda McLean, Marina leads groundbreaking research on urinary incontinence in runners.

Topics We Cover:
🏃 Pelvic floor strength and its role in running
💡 Moving beyond Kegels—what really works
🔍 Prevention-focused approaches to urinary incontinence
⚙️ Improving tools for clinicians
📚 Exploring SUI in para-athletes
🩺 Collaborative care between ortho and pelvic floor specialists
🛠️ Using pessaries and other devices

Time Stamps:
1:00 – Introduction
3:56 – Pelvic floor muscles & urinary incontinence
8:05 – It’s more than Kegels
18:02 – Improving levator ani function
21:00 – How clinicians assess patients
27:55 – Using ultrasound in treatment
50:06 – Urinary incontinence in para-athletes
57:55 – Looking ahead in research

CONNECT WITH MARINA:
📸 Instagram: @fisiopelvicamarina

CONNECT WITH ME:
📸 Instagram: @carriepagliano
🌐 Website: carriepagliano.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)

Send us a text

New on The Active Mom Podcast
🎙️We open Season 4 of the podcast catching up with @dr.christina_prevett—pelvic health physiotherapist, competitive weightlifter, CrossFit athlete, mom of two, & total powerhouse for strength training across the lifespan. (rumor has it she bought a Garmin watch & is now a runner too !?!)💪✨

Dr. Prevett is deep in a postdoctoral fellowship studying resistance training in the perinatal space and its impact on pelvic floor health. Spoiler: her insights are game-changing for active moms & the pros supporting them.

We dive into:
🔹 Balancing research with real-world practice
🔹 Preventing diastasis recti (the dreaded ab gap)
🔹 Staying strong with impact through pregnancy & postpartum
🔹 Shifting from fear of symptoms to confidence in your body
🔹 Cutting through the noise with simplified fitness advice
🔹 Why sleep actually matters more than you think

💬 Ever wondered if strength training is safe during pregnancy or postpartum? We’re breaking it all down. Tune in now!

Time Stamps:
1:00 – Introduction
3:41 – Christina’s PhD & postdoctoral work
9:30 – Deconditioning during pregnancy
15:50 – The importance of impact
23:12 – Maintaining impact from youth to menopause
32:15 – Fewer restrictions, more empowerment
46:23 – Running a half marathon postpartum
57:45 – Personalized care & evolving recommendations
65:40 – Changes with menopause

Connect with Christina:
📸 Instagram: @dr.christina_prevett
🌐 Website: Exercise and Pregnancy
🏋️‍♀️ Barbell Mamas: @thebarbellmamas

Connect with Carrie:
📸 Instagram: @carriepagliano
🌐 Website: carriepagliano.com

The Active Mom Podcast is A Real Moms' Guide to pregnancy, postpartum, perimenopause & beyond for active moms & the professionals who help them in their journey.

This show has been a long time in the making!

You can expect conversation with moms and professionals from all aspects of the industry.

If you're like me, you don't have a lot of free time (heck, you're probably listening at 1.5x speed), so theses interviews will be quick hits to get your the pertinent information FAST!

If you love what you hear, share the podcast with a friend and leave us a 5 ⭐⭐⭐⭐⭐ rating and review. It helps us become more visible in the search algorithm! (Helps us get seen by more moms that need to hear these stories!!!!)