Run S.M.A.R.T.
Menu
Login
  • Custom Training Plans
  • Private Coaching
  • Dr. Jack Daniels
  • Running Calculator
  • Coaching Staff
  • News & Updates
  • Contact Us

Running While Breastfeeding: Helpful Tips For Competitive Mamas

March 11, 2015 By Run S.M.A.R.T. In Training tips /  

293005_10151456813997638_1664276025_nBy Heidi Peoples

Recently, running mothers have gained attention because of elites like Kara Goucher, Paula Radcliffe, and Deena Kastor. Goucher has written several articles on how she balances running and motherhood as an elite athlete. However, none of these women mention or discuss the challenges of breastfeeding while trying to maintain a rigorous training/racing routine.

Breastfeeding a newborn is a very personal and private choice and unfortunately there are several fallacies linked to it when it comes to running and nursing at the same time. Fallacies such as “exercise makes your milk sour” or “exercise diminishes your supply.” Although it does add another dimension to training, it is possible and offers many benefits to a running mom and her baby.

I have three young children and I nursed my first two until they were 18-months-old and my 13-month-old only drinks breast milk. While nursing each of them I have run marathons and set new personal bests. I must admit that, initially, nursing and running was a bit of an adjustment and quite challenging. Nursing is difficult until you and your baby “get it.” It can take time and a lot of patience. My advice to new running moms would be to first work on getting into a good rhythm feeding and drinking with your newborn, respectively, then start adding in running.

Some helpful tips include:

  1. Find a schedule that works for you and your baby. For me, this means nursing/pumping early morning, then heading out for a run while the baby is asleep.
  2. Drink extra fluids and eat well. Also, drink at least 8 ounces of water every time you pump/nurse.
  3. Nurse or pump, then go for a run shortly afterwards so you know your baby will have the necessary milk while you are gone.
  4. Introduce a bottle to your baby as soon as you can. If you wait too long your baby will be dependent and refuse a bottle. I missed my opportunity with my first two children, making training more challenging but still manageable.
  5. If breastfeeding works for you and your baby, invest in a high quality breast pump. It will definitely save on time and efficiency. (Medela models are the most compatible)

Once you establish a routine, running and nursing become a natural process for you and your baby. Racing, though, adds another dimension. Depending on the length and type of race this may become tricky. For instance, I have done point-to-point races including the Boston Marathon, which was the most challenging. Prior to the race, I contacted the race director, but there was no guarantee my pump would arrive safely at the finish line. Because of this my husband drove me to the start of the race, and I nursed my baby as close to the starting time as possible. For shorter races, including 10ks and half marathons, I have become accustomed to pumping in the car after doing a warmup.

Finally, I should note proper nutrition and hydration take additional planning and preparation. Make sure you are drinking extra water daily leading up to the race. Experiment with your routine before race day and remember if it gets tough that it is possible and rewarding to nurse a baby and run competitively at the same time!

Heidi Peoples is a Run SMART Project private coach. She’s a 2-time Olympic Trials qualifier in the marathon, 3-time Steamtown Marathon champion with a PR of 2:39:48. To work with Heidi privately sign up here.

Tags:
breastfeedingrunning moms
Science on the Run: Running Shoes And The Law Of Diminishing Returns
New Training Plan Options Available

1 Comment

  1. Lindsay
    April 14, 2015 at 10:50 am

    Great article Heidi! I’m running Boston next week and have a five month old that I am breastfeeding. I was wondering if you could give me some more details on how you handled race morning logistics when you raced Boston and were breastfeeding? I’m planning on having my husband drive me, but am unsure of where we can sit before te race and how close to the start time I’ll be able to feed my baby. Thanks!

Comments are closed.

Archives

  • November 2020
  • October 2020
  • September 2020
  • April 2020
  • March 2020
  • October 2019
  • September 2019
  • August 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011
  • December 2010
  • November 2010
  • October 2010
  • September 2010
  • August 2010
  • July 2010
  • June 2010
  • May 2010
  • April 2010
  • March 2010
  • February 2010
  • January 2010
  • December 2009
  • November 2009
  • October 2009
  • September 2009
  • August 2009
  • July 2009
  • June 2009
  • May 2009
  • April 2009
  • March 2009
  • February 2009
  • January 2009
  • November 2008
  • October 2008
  • September 2008
  • May 2008
  • April 2008
  • March 2008
  • February 2008
  • January 2008
  • November 2007

Meta

  • Log in
All rights reserved.