Do I Really Need to Buy New Running Shoes After Baby?
Hint: Yes, you probably do!
Maybe you've recently had a baby and you're ready to start moving again. You've pulled out your favourite workout clothes, dusted off your running shoes, and you're ready to get going.
But wait… do you really need a new pair of shoes?
Yes, you probably do!
Even if you're not a runner, a good pair of supportive running shoes can be a great option for postpartum workouts, walking, stroller fitness, and everyday movement. And because pregnancy can change the shape and function of your feet, the shoes that felt great before pregnancy may not be the best fit for you now.
Pregnancy can change your feet
We talk a lot about how pregnancy changes your belly, hips, back, and pelvic floor, but did you know it can also change your feet?
As your body grows and your centre of gravity shifts during pregnancy, your posture and the way you distribute your weight can change. The additional weight of pregnancy can also place more load through your feet and contribute to changes in your arches.
For some people, this can mean flatter arches, wider feet, or even a change in shoe size.
Hormonal changes during pregnancy can also affect the ligaments and connective tissues that help support your joints, which may contribute to these changes.
You might notice that shoes that used to fit perfectly suddenly feel tight, uncomfortable, or just… different.
And no, you're not imagining it!
Why does this matter for postpartum exercise?
Your feet are your connection to the ground. Whether you're walking with the stroller, doing squats in your living room, taking a fitness class, or eventually returning to running, your feet play an important role in how your body moves.
If your shoes don't fit properly or no longer provide the support and comfort you need, you may find that your feet, ankles, knees, hips, or even your back feel uncomfortable during or after exercise.
This doesn't mean you need an expensive or fancy pair of shoes. It simply means that your footwear should fit the body you have now.
Don't assume you're still the same shoe size
One of the easiest things you can do when you're ready to get active again is to have your feet measured.
Even if you've always worn the same size, pregnancy may have changed the length or width of your feet. Try on a few different styles and pay attention to how they actually feel.
You want enough room for your toes to move, a comfortable and secure heel, and a shoe that feels supportive without feeling restrictive.
And remember, the "best" shoe isn't necessarily the most expensive one. It's the one that fits your feet and feels comfortable when you're moving.
But I only walk…
Walking absolutely counts as movement! And if you're regularly walking with your baby, pushing a stroller, or heading out for longer walks, your footwear matters.
In fact, walking is often one of the first ways people start increasing their activity after having a baby.
A supportive, comfortable pair of shoes can make those walks feel much better—and may encourage you to keep getting outside and moving.
What about workouts?
If you're participating in postpartum fitness classes, strength training, stroller fitness, or other exercise, you'll want footwear that allows you to move comfortably and provides appropriate support for the activities you're doing.
A good pair of running or training shoes can be a versatile option for many different types of workouts.
Just remember that shoes are only one part of your return to exercise.
Your body has been through a huge physical transition, and your muscles, joints, core, and pelvic floor are all adapting too. Start gradually, listen to your body, and give yourself permission to modify your workouts as needed.
Symptoms like pain, leaking, pelvic heaviness, or pressure are signs that you may need to adjust your activity or seek support from a qualified healthcare professional.
So, do you really need new shoes after baby?
We think it's worth getting your footwear reassessed.
Your feet may have changed during pregnancy, even if you don't notice a dramatic difference. And if your old shoes no longer feel comfortable or supportive, it's probably time to find a pair that works for your current body.
Whether your goal is to walk around the neighbourhood, chase after your toddler, join a postpartum fitness class, or eventually get back to running, comfortable footwear is a small investment that can make a big difference. 💗
At Fitmama Strong, we believe postpartum movement isn't about rushing back to the person you were before pregnancy. It's about building strength, confidence, and function for the body and life you have today.
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Our New On-Demand Prenatal Fitness and Yoga Series of classes is a great ways to stay active during your pregnancy. Each week has tons of information about prenatal fitness, labour, delivery and the postpartum period, curated especially for our prenatal population.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! You can use it at any of our Live, Online Express Strong, Express Elevate and Express Flow classes or you can try some workouts from our On-Demand Library. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
We can’t wait for you to #startwithus and #growwithus. Find your Fitmama Strong Location!