I'm friends with lots of moms who run. Moms with three kids, moms with four kids, moms with toddlers, moms with newborns, traveling moms, and even one avid runner friend who was running a 5K several times a week right through her 40th week of pregnancy (with her OB's approval). I'm amazed at these moms -- how do you do it?
Here are some tips we've gathered for moms who want to hit the pavement and travel the distance on foot running.
Stay Consistent Exercise as you were doing while you were pregnant and give yourself time to build up more endurance. If you were like my friend Susan above and were running 3+ miles several days a week throughout your pregnancy, you'll have an easier time continuing that pattern than if you were like me and on partial bedrest during the last 8 weeks of your pregnancy. Follow the advice of your care provider to gradually build up to the level of running you want to achieve.
Stay Comfortable Moms who actively nurse and run find it challenging - they're uncomfortably heavy and may leak. Empty your milk supply by either nursing or expressing just prior to your run, if you can. Even hand-expressing a small amount can be very helpful. Wear comfortable sports bras that work for your size. Some women find that certain sports bras fit them better than others. Listen to your body after a workout - if your boobs were well-supported during the run but the bra was too constricting, beware of clogged ducts.
Stay Dry If you're like me and had larger breasts while nursing and pumping, then you may be sweating in places you've never had sweat before (such as underneath and between). Change your shirt and bra as soon as your workout is complete, wash well with a gentle soap and allow the area to dry as completely as possible. Non-fragranced deodorants may be better because they won't offend a nursing baby but be careful using powder-based products because you don't want your little one to inhale tiny particulates when they're cuddling up to you.
Stay Healthy We know that building milk supply requires us to drink plenty of extra water but running can quickly deplete the extra water. Drinking plenty of additional water after a workout is key and avoid working out to the point of 100% exhaustion. Some lactation consultants warn against the build up of lactic acid in breastmilk but there are conflicting studies on this. Most agree the nutritional content of the milk is unchanged but some infants may notice a change in taste.
Stay Safe Running is usually a solo sport and many moms find it best to run early in the morning before the baby wakes up. Unfortunately this can also mean running before the sun is up and this can make you less visible to drivers traveling the road or other people. Wear reflective gear on your shoes and shirt if possible and always let someone know your intended route, even if it's a very short foot travel.
Find creative ways to incorporate running into your daily nursing mom activities. If you’re staying in a city with parks or scenic routes, use those opportunities to run with a fellow mom for a short while. Running errands on foot or jogging to nearby destinations instead of driving can also add to your daily exercise.
Finding Time to Run or Jog as a Traveling Breastfeeding Mom
Balancing the demands of being a breastfeeding mom while traveling and maintaining a regular running or jogging routine can be quite a challenge. However, with careful planning and a few strategic adjustments, it’s entirely possible to find time for this important self-care activity. Here's how.
Planning is essential for finding time to run or jog while traveling. Look at your travel schedule and identify pockets of time that can be dedicated to exercise. Consider creating a temporary running schedule and stick to it as much as possible, every minute and hour borrowed from your travel agenda counts. Having a plan will make it easier to stay committed to your running routine.
If you’re staying in a hotel, inquire about childcare services or facilities. Many hotels offer amenities that can be a great help to traveling parents. if it's not convenient to do an actual run outdoors, then take it to the machines and do a 2k on the hotel treadmill.
High-Intensity Interval Training (HIIT) can be an effective way to get a great workout in a shorter amount of time. Even a 20-minute HIIT session can provide significant cardiovascular benefits and help you stay in shape. This type of workout can be done almost anywhere, making it perfect for a busy, traveling mom.
These tips are suggestions compiled from lactating moms who run. Please seek the advice of a professional prior to beginning a new workout regimen.
