*This post is about Running while breastfeeding
Who would have thought that becoming a mommy could bring so much craziness and responsibilities into our lives? One of the challenges I faced was finding time for myself, particularly when it came to maintaining my physical fitness. Before I had my first child I was a gymnast and a runner. And as an avid runner before pregnancy, I was itching to get back to it as soon as I dropped my baby.
However, attempting to resume running while breastfeeding came with its own set of considerations and adjustments. I am here to give you some sound advice through this phase smoothly and effectively, based on my personal experience.
Getting back into running while breastfeeding has been a rewarding journey for me. It has taught me patience, resilience, and the importance of self-care. Balancing motherhood and running is no small feat, but with the right mindset and approach, it’s entirely possible.
Every mother’s journey is unique. Listen to your body, be flexible with your schedule, and most importantly, enjoy the process.
This post is about Running while breastfeeding
How To Get Back Into Running While Breastfeeding
Before I decided to tie up my shoes and start running I took the time to write down the pros and cons. I believe that this is what helped me weigh my options. Getting back into running while breastfeeding can be a highly rewarding yet challenging experience. Below, I’ve outlined the pros and cons to help you understand the benefits and potential drawbacks of this endeavor.
Pros of Running While Breastfeeding
- Improved Fitness: Running helps in regaining cardiovascular fitness, strengthening muscles, and improving overall physical health.
- Weight Management: It aids in losing postpartum weight and maintaining a healthy weight.
- Enhanced Endurance: Regular running can boost stamina, making day-to-day parenting tasks easier.
- Stress Relief: Running can significantly reduce stress levels, providing a mental break from the demands of parenting.
- Improved Mood: Exercise releases endorphins, which can help combat postpartum depression and anxiety.
- Boosted Confidence: Achieving running goals can enhance self-esteem and body image after childbirth.
- Regular running can increase your energy levels, helping you keep up with the physical demands of caring for a newborn.
- Running provides a valuable opportunity for self-care and personal time, allowing you to focus on your well-being.
- Demonstrating a healthy, active lifestyle can set a positive example for your children as they grow.
- Joining running groups or participating in community races can provide social interaction and support from other moms who are going through similar experiences.
(Check our other article on 10 Ultimate Books of What To Read When Pregnant)
Cons of Running While Breastfeeding
- Breast Engorgement: Running with full breasts can be uncomfortable or painful. It’s essential to plan runs around feeding times.
- Nipple Chafing: Increased movement can cause nipple chafing, which can be mitigated with proper attire and lubrication.
- Finding time for running while managing a newborn’s feeding schedule can be challenging. It requires careful planning and flexibility.
- Breastfeeding increases your fluid requirements. Running further increases this need, so staying adequately hydrated can be more challenging.
- Balancing the increased nutritional needs for breastfeeding and the energy expenditure from running requires a well-planned diet to ensure both you and your baby are getting the necessary nutrients.
- Postpartum bodies are still recovering. There’s a risk of overexertion, which can lead to injuries or delayed recovery. It’s important to listen to your body and not push too hard too soon.
- The fatigue from sleep deprivation common with new parents can make running more exhausting and potentially less enjoyable.
- Intense exercise can sometimes affect milk supply. Although moderate exercise typically doesn’t impact supply, it’s essential to monitor and ensure it’s not affecting breastfeeding.
By carefully considering these pros and cons, and adopting strategies to mitigate the drawbacks, I was able to enjoy the physical and mental benefits of running while successfully managing my breastfeeding my babies. Every mother’s experience is different, so find what works best for you and embrace this phase of your life with patience and positivity.
This post is about Running while breastfeeding
Understanding the Postpartum Body
After childbirth, my body underwent significant changes. My muscles, ligaments, and joints had all been affected by pregnancy and delivery (C-section babies). It was essential for me to acknowledge that my body might not be ready to resume running at the same intensity as before.
Before I laced up my running shoes, I had a thorough check-up with my healthcare provider/OBGYN. They assessed my physical readiness and provided tailored advice based on my recovery. This was crucial to avoid injuries and ensure a safe return to running. I had three C-sections and I needed to be up to pare to even take the stairs. My physical being has always been the priority. Working out is safe for both you and your baby.
Setting Realistic Goals
Patience was key. I started with short, easy runs and even brisk walking. Gradually, I increased my distance and pace as my body adapted. I reminded myself that it wasn’t about how quickly I could get back to my previous running level but about making consistent progress.
I set small, achievable goals each week. This kept me motivated and allowed me to celebrate the small victories. For example, my first goal was to run a mile without stopping. Once I achieved that, I gradually increased my distance.
(Check our other article on 13 Ultimate First Time Mom Must Haves Essentials)
Timing My Runs
One of the biggest challenges I faced was timing my runs around breastfeeding. Running with full breasts can be uncomfortable and lead to engorgement. I found it best to run shortly after breastfeeding or pumping. This way, I was more comfortable, and it reduced the risk of any discomfort during my run.
Having a flexible running schedule was essential. There were days when my baby needed me more, and I had to skip a run. I learned to be okay with it and not be too hard on myself. The key was consistency, not perfection.
Managing Breastfeeding and Hydration
I still need to work on this. Hydration is crucial for breastfeeding mothers. Running increases the need for fluids, so I made sure to drink plenty of water before and after my runs. I carried a water bottle with me and took small sips throughout my run to stay hydrated.
Maintaining a balanced diet was important to support both my running and breastfeeding. I focused on nutrient-dense foods to ensure I had enough energy for my runs and to produce quality milk for my baby. Protein-rich foods, healthy fats, and complex carbohydrates became staples in my diet.
Choosing the Right Gear
A well-fitting, supportive sports bra made a world of difference. I invested in a high-quality sports bra designed for breastfeeding mothers. Target- Walmart- heck even TJ Max has amazing sets you can search for. It provided the necessary support and made breastfeeding or pumping before and after runs more convenient.
Given that my feet had changed during pregnancy, I made sure to get fitted for new running shoes. Proper footwear is essential to prevent injuries and ensure a comfortable running experience.
Listening to My Body
I paid close attention to my body’s signals. If I felt any pain or discomfort, I took it as a sign to slow down or rest. Pushing through pain can lead to injuries and setbacks, which is the last thing a new mother needs.
Rest days were just as important as running days. I made sure to give my body ample time to recover. On rest days, I focused on gentle stretching and low-impact activities like walking or yoga.
Finding Support and Motivation
Finding a community of other running moms was incredibly motivating. Whether it was an online group or a local running club, connecting with others who understood my journey provided encouragement and accountability.
Celebrating my progress, no matter how small, kept me motivated. I kept a running journal to track my distance, pace, and how I felt after each run. Looking back at my progress reminded me how far I had come.
(Check our other article on Newborn Must-Haves For The First Week With Your Baby)
Balancing Motherhood and Running
I found ways to involve my baby in my running routine. Investing in a good-quality jogging stroller allowed me to take my baby along on my runs. It was a great way to bond and enjoy the outdoors together.
Whenever possible, I made running a family activity. My partner joined me on runs, and it became a fun and healthy way to spend time together as a family.
Dealing with Setbacks
There were days when things didn’t go as planned. Whether it was a sleepless night or my baby needing extra attention, I had to remind myself to be kind and patient. It’s okay to have setbacks and take things one day at a time.
If I experienced any physical issues, such as persistent pain or discomfort, I didn’t hesitate to seek help from a professional. Physical therapists specializing in postpartum recovery can provide valuable guidance and support.
This post was about Running while breastfeeding
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