Being cleared for exercise isn’t the same as being ready to run. beyond cleared is a four-phase guide that helps you rebuild strength and confidence as a runner, at your own pace. There’s no magic number of weeks to hit. Built-in reflections and progression guidelines help you decide for yourself when you’re ready to move on, so you’re never following a calendar that doesn’t fit your body. You’ll move from uncertain to confident, one phase at a time.
Phase 1: Informed Start. Postpartum recovery and pelvic health education, plus core reconnection exercises you can begin as soon as you feel able after birth.
Phase 2: Confidence Before Running. Walking intervals and a three-level strength program built around your core and the lower-body demands of running.
Phase 3: Load & Resilience. Run/walk intervals that build to continuous running, paired with three more levels of strength and impact training.
Phase 4: The Comeback, Built to Last. Training principles to keep progressing on your own, including how to increase running safely and signs of under-fueling (REDs) to watch for.
This isn’t a race back to your old self. It’s a structured, intentional rebuild, one that honors what your body has just done and gives you the strength, knowledge, and confidence to keep going long after the guide ends. Whether you’re just beginning to reconnect with your core or lacing up for your first run/walk intervals, you’ll finish with a clear understanding of your body and a plan you can trust.
Created by Savannah Hoskyn, a pelvic health physical therapist and run coach, and Ben Hoskyn, an endurance physical therapist and run coach. Beyond Cleared is education and training content, not physical therapy or medical care.
Being cleared for exercise isn’t the same as being ready to run. beyond cleared is a four-phase guide that helps you rebuild strength and confidence as a runner, at your own pace. There’s no magic number of weeks to hit. Built-in reflections and progression guidelines help you decide for yourself when you’re ready to move on, so you’re never following a calendar that doesn’t fit your body. You’ll move from uncertain to confident, one phase at a time.
Phase 1: Informed Start. Postpartum recovery and pelvic health education, plus core reconnection exercises you can begin as soon as you feel able after birth.
Phase 2: Confidence Before Running. Walking intervals and a three-level strength program built around your core and the lower-body demands of running.
Phase 3: Load & Resilience. Run/walk intervals that build to continuous running, paired with three more levels of strength and impact training.
Phase 4: The Comeback, Built to Last. Training principles to keep progressing on your own, including how to increase running safely and signs of under-fueling (REDs) to watch for.
This isn’t a race back to your old self. It’s a structured, intentional rebuild, one that honors what your body has just done and gives you the strength, knowledge, and confidence to keep going long after the guide ends. Whether you’re just beginning to reconnect with your core or lacing up for your first run/walk intervals, you’ll finish with a clear understanding of your body and a plan you can trust.
Created by Savannah Hoskyn, a pelvic health physical therapist and run coach, and Ben Hoskyn, an endurance physical therapist and run coach. Beyond Cleared is education and training content, not physical therapy or medical care.
