Project Mums Who Run

If you want some guidance, support and most of all motivation to get running after having a baby, then this is for you!

An 8 week run plan finishing with an event. Specially designed by a Pelvic Health Physiotherapist to get you running safely and there is a plan for everyone!

“I was nervous at the start as wasn’t sure I would have the motivation or time time to fit it in. But once I got going, I loved having a set plan and quickly realized I could fit it in around busy mum life. It was so great, thank you!” (Participant from October 2022 run group).

City to Surf 5k, Nov '22
Next Group:
  • Starts 11th September 2023
  • 8 week plan finishing at the Tauranga City to Surf
  • Plan options – Couch to 5k, Better 5k and 11k options

What you get:

  • An 8 week written run plan.
  • A group run session (in person) at the 5 week point (Sunday 15th October).
  • Online strength sessions to improve your running and reduce your injury risk.
  • A 20% discount code for the race entry.
  • A community of running mums via a Facebook group to keep the motivation high. 
  • Support during the 8 weeks as well as on event day.
  • Education around all things returning to running from a Pelvic Health Physiotherapist and experienced runner.
  • Something that is just for you – what all mums need!

Investment: $75 (or for $99 you can join plus get a Project Mum singlet – picture at the bottom)

(Plus you will need to enter the event yourself (but you get a 20% discount coder when you sign up to the plan). Event website and entry info HERE

**Important Info**

To join you must:

  • Be AT LEAST 12 WEEKS POST BIRTH at the start of the plan.
  • Have NO PELVIC FLOOR SYMPTOMS (leaking, heaviness, prolapse, pain) or have at least discussed this with your Physio first.
  • Be able to walk comfortably for 30mins with no pelvic floor issues. 

This is really important to keep you and your pelvic floor safe as running places huge load on our bodies. Feel free to contact me if you want to discuss your suitability (emily@projectphysio.co.nz).

Sign Up

Plan Options:

This time, there will be 3 plans to choose from – the “Couch to 5k”, “Better 5k” and The “11k”. After you sign up, you will need to let me know which plan you want to join. 

“Couch to 5k”

This is for the women who have done little or no running and want a safe, gradual approach to running. The perfect plan for a post baby come back and I would recommend this to most women. 

“Better 5k”

This is for women who  are back to some running post birth but perhaps want a bit more guidance but without the pressure or time commitment of doing a longer distance event. Perfect if you have already done the “couch to 5k” and want to improve on your time.

“The 11k”

This is for women who want to try and push themselves a bit further. YOU MUST be comfortably running 20-30mins to sign up to this.

Sign Up

“I really struggled to prioritise exercising for a long time after having a baby. Project Mum helped me to get motivated, feel supported and even enjoy exercising again. Most importantly, Project Mum helped me to find those small snippets of time to make exercise a priority, even when life is crazy busy, and to realise how important it is for my mental and physical health. Thank you!” (Previous “couch to 5k” mum).

For any further information, please get in touch and I look forward to seeing you all out there smashing your goals!