One of the many challenges for postpartum moms may be getting back into exercise while breastfeeding. In particular, running and training for races can feel overwhelming or even impossible. Every situation is different, but in most cases it IS possible to keep breastfeeding successfully while running and training for races. Here are some tips to help you navigate this situation and get the most out of both running and breastfeeding during this time.
My running and breastfeeding journeys
At the end of 2018 I delivered my son via c-section, and of course I was excited to eventually get back to running. After being cleared by my doctor I slowly started running again around 8 or 9 weeks postpartum. Not only did I feel completely strange trying to run for the first time in over 2 months and after a major surgery, but I also really struggled to figured out when I was supposed to actually run. I needed someone to watch the baby, I still wasn’t getting a full night’s sleep, and he was still breastfeeding every 2-3 hours!
Once I started to figure out the timing then I went back to work and it got even harder to find time. Then, around 4-5 months into my breastfeeding journey we were having some trouble with weight gain and started doing “triple feeds” which is when you nurse the baby, then give the baby breastmilk in a bottle, and then pump. As you can imagine, this was very time consuming! I ended up getting clogged ducts and even mastitis a couple of times. All while trying to make sure my baby was eating enough and that I kept up my supply.
I ended up stopping running for about a month during that time which made sense, and I was able to pick back up for a much smoother process later on. Now I am on my second round of breastfeeding and am 6 months in with my daughter. It has been a much simpler journey but she still eats frequently and only recently started sleeping through the night. The logistics have been challenging once again but this time I knew what to do! While everyone’s experience is different, I will share a few things that may help you to make the most of this time, while enjoying your runs and your breastfeeding experience.
How to prepare for running while breastfeeding
Before you start to run again it’s helpful to make sure your supply is well-established. Usually this takes a few weeks and most doctors won’t clear you to run until 6 weeks anyway. But if you are finding that you are struggling with your supply at all you may want to wait to get back to running.
You will also want to make sure you get a supportive sports bra! I love the Racerback 2.0 from Brooks (affiliate link). It is supportive, with a little bit of padding. The cups are built in so they won’t move around when you are trying to breastfeed or pump, and the straps are adjustable and can open in the front.
If you were running before having a baby or while you were pregnant, you may find that your shoe needs or even you shoe sizes have changed. Make sure that your running shoes are comfortable with the right amount of support. When I was starting to run again this time around I loved the Brooks Ghost Max (affiliate link). They are supportive with cushioning but don’t feel heavy or bulky.
Other than that, just prepare for running and breastfeeding by doing things to get your body ready like taking walks and doing core work. It may also be helpful to see a pelvic floor PT to get assessed before you start running.
How to time your runs around feedings
You will want to make sure that you feed or pump before you run, otherwise you will probably be pretty uncomfortable. There are a few ways to time this. The first is to just feed your baby right before you run, Then, you can plan to feed again whenever they are ready when you get back. This works if you have some flexibility with the time that you run and someone to take the baby from you right after you feed them. If you try to put them down for a nap it could add on quite a bit of time, and before you know it you won’t have as much time to run before needing to be back again!
Another way to do this is to pump before you run. If your baby will need to eat around the time of your run you can pump and leave them a bottle to have while you are gone. You are basically replacing one of your breastfeeding sessions with a bottle.
You could also get in an extra pump if it is around the time that your baby does not need to eat. For example, if they usually sleep a long stretch from let’s say 4 am to 9 am, you can pump a few hours before they usually wake up, go for your run, and then feed them when they are ready again. The you can use your pumped milk to start a freezer stash.
Finally, you could try a dream feed. This is when you feed your baby while they are still asleep. It may get them to sleep a little longer because they won’t wake up as soon from hunger. This is great if you don’t feel like pumping, but can also be a bit risky as some babies do wake up from a dream feed and may not want to go back to sleep.
After your run
Try to get out of your sweaty clothes as soon as you can after your run. If you don’t have time to shower before feeding your baby you can just wipe yourself off with a wet washcloth. My kids never minded a little sweat as long as they got to eat! But keep in mind that if you don’t shower right away it may be hours before you actually get to do so.
Training and racing while breastfeeding
If you decide to train for a race while breastfeeding (and having a baby in general) it’s so important to be flexible. You may not be able to follow your plan exactly as prescribed. Some days you may need to cut your workout short, or you may need to move things around based on how much sleep you got. Just try to do the best you can and remember that you can still train well even when modifying your plan!
If you are participating in a race you will need to figure out how to time your feeds or pumping around your race. This will depend on the race start time and any travel time you need to factor in. Logistically, it’s usually easier to pump in these scenarios, especially if your baby won’t be at your race with you. If you are driving to your race you can pump in the car before and after your race. You can bring a cooler and ice pack to store your milk. Some races are starting to have accommodations for nursing moms, so if you are doing a bigger race you may want to look into that. Just make sure you plan ahead with how much time you will be at your race for so that you don’t need to go too long between pump sessions.
Tips for maintaining your supply
Remember than both running and breastfeeding require extra calories and hydration! So make sure you are eating and drinking enough, especially as you start running more. If you notice that your supply is getting lower you can try adding in some extra feeds/pumps to boost it or cut back a bit on your running. There are also certain foods that may help to boost your supply, such as brewers yeast, oats, and nuts/seeds.
Navigating the mental side of postpartum running
Most moms can tell your that the postpartum days can be an emotional rollercoaster. Running can be a way to take care of yourself and to do something that will help your physical and mental health. However, it can also be stressful and may lead to feelings of guilt or frustration.
Try to be gentle with yourself as you ease back into running, especially while breastfeeding. Remember that this time period won’t last forever. But it’s also ok to take time for yourself, and it’s important to take care of your needs. If you are struggling mentally postpartum be sure to reach out for support. A professional can not only provide you with emotional support but may also be able to guide you in finding the time and energy to get back into running if that is something you want to do.
Final thoughts on running while breastfeeding
This can be a really challenging time, but once you get the hang of it it will feel much easier! Eventually you will get into a routine that will hopefully allow you to run and train for races, while also breastfeeding for as long as it is working for you and your baby.
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
You may also like:
10 Important Steps to Starting Stroller Running for Postpartum Moms
Best Tips for Stroller Running With Toddlers from Real Mother Runners
How to Run with Proper Form When Using a Jogging Stroller
Did you ever run while you were breastfeeding?
What challenges have you faced when coming back to running postpartum?
I marvel at any mum with a small baby that manages to keep on running. The changes that the body goes through, the sleep deprivation, the logistics about finding time to run – it’s mind-boggling.
These are great tips and kudos to you for keeping up with your fitness routine, Lisa!
It’s been many years since I was breastfeeding, long before I was running. But I do remember the challenge of doing almost anything.🤣 Great tips for breastfeeding moms.
Thanks for sharing your journey around breastfeeding while running. I am sure your story will help other moms who are trying to figure it all out
You are an absolute rockstar! There is so much that goes in to breastfeeding on a good day, and to add to running to it is just amazing.