Pregnancy/Postpartum Running Q+A [Part 1]

Hey – remember that time that I reached out on my IG stories asking for fellow mamas to submit their questions about pregnancy and postpartum running?? Well I’m finally here to answer them… a few months later. (we’ll blame it on pregnancy brain 😉 ha). Anywhoo, today I’m sharing the answers to your questions!

1 – I’m really scared about decreased bone density when breastfeeding! Any insight on how to maintain it?

It’s good that this is on your radar because it’s a really good thing to be proactive about but if you are informed and taking the proper steps to mitigate the risk you don’t have to be scared. When you are breastfeeding you are providing all of the nutrients that your baby needs through your milk, that includes calcium. Your body also prioritizes your baby before you (how nice of it) so if you aren’t intaking enough calcium for both you and your baby’s needs you will be the first one to lose out on calcium before your baby, and on top of that, if you aren’t intaking enough calcium for your baby’s needs your body will start taking the stored calcium in your bones to give to your baby. In order to avoid this shoot to eat at least 1,000mg of calcium each day – this is the recommended intake of calcium for nursing mothers. That boils down to just 3 servings of dairy per day. If you are worried about your calcium intake level from foods alone you can always think about supplementing with a calcium vitamin.

2 – I have terrible “morning” (all day) sickness… how do I continue running through it?

You don’t! I experienced the same thing during the first trimester of my pregnancy with Lavinia and I barely ran at all during that time. Give yourself some grace and don’t feel like you “need” to run or do anything if you are feeling crappy all day. Things will likely get better in the second trimester and you can pick up your running again then. In the meantime focus on eating what you can, drinking lots of fluids and resting! I will say that some fresh air and movement can work wonders but sometimes the extra pounding of running is too much so maybe try getting out for a light run or get down on the floor and do some light stretches/yoga. Focus on the things that make you feel better during this time and don’t force anything that makes you feel like you’re going to hurl.

3 – I wasn’t able to run during my pregnancy. How much running should I start back with?

This is individual for everyone but I’m always inclined to recommend starting back with running more gradually. The mileage that everyone can handle is different but start with off with walking (incline walking is amazing in the early PP period), and gradually add in some run:walking and then transition to straight running. 

4 – How did you know you were ready to start running again postpartum?

This is a tough one because there really aren’t any reliable guidelines out there for new moms. The number that is commonly thrown around is 6 weeks after delivery is when you can resume physical activity but even my midwife told me that that number is relatively arbitrary. Definitely wait until you have stopped bleeding and aren’t having any pain from your delivery. I would also suggest making sure that any diastasis you may have developed is healing before you start running (your OB or midwife should be able to check you for this, or you can look up a how to video and check yourself). Listen to your body and don’t try and force anything just because you feel like you “should” be running already.

5 – How do you manage starting to train again but with less sleep?

While I started running again about 3 weeks after I had Lavinia I wouldn’t say that I really started “training” for anything seriously until she was about 9 months old. By that time she was a champ at sleeping and so it was a fairly easy transition. This time around Marigold has been a really good sleeper (just 1-2 wake ups a night and just to feed and go back to sleep) so I actually feel pretty ok on the sleep-front. If you are experiencing major sleep deprivation your recovery is going to be impacted so keep things on the easier side until you are getting more sleep.

6 – Have you had an SI pain? Are you worried about damaging your pelvis at all when running?

I didn’t experience any SI pain while running during either of my pregnancies. If I had I would have stopped running immediately and chosen lower impact forms of cross training. Since I was listening to my body and paying really close attention to how it was responding to running/exercise I wasn’t worried about injuring myself. Especially since I tend to be very conservative in my pregnancies because I don’t want to risk injury so I know that I would back off before things got bad.

7 – Have you experienced varicose veins in pregnancy? Does running affect them?

I have! With both of my pregnancies I got a varicose vein on my left calf. Luckily running didn’t affect it and it didn’t cause me any pain. If you are experiencing painful varicose veins some things you can do to help are 1) drink lots of water! 2) elevate your legs/put your legs up the wall when you can 3) wear compression leggings.

8 – What is the most effective workout to maintain fitness during pregnancy?

I wouldn’t say that there is any one workout that is most effective – any type of exercise that you enjoy and doesn’t cause you any pain is the right workout for you to be doing during your pregnancy! 

10 – How will I ever run with the HUGE BOOBS / sore nipples?

It gets better, I promise!! In the meantime use your new boobs as an excuse to treat yourself to some new, cute, more supportive sports bras! 🙂

11 – Do you wear support when you run while pregnant? If so what band do you recommend?

Yes, around 20 weeks I started wearing support bands on my runs. I wasn’t uncomfortable running without yet but I had noticed (and asked my midwife to confirm) that I was developing a mild diastasis below my belly button. She recommended that I start wearing support on my runs immediately to support the area and help minimize the separation. 

I use two different bands and I really like both –>
1) the BaoBei ProBump is great for low impact exercise or running in your second trimester/before your belly is too big [click here]
2) the ReCore Fitness Maternity FitSplint is great for running up until the very end! [click here]

12 – What post-run stretches are safe for pregnancy?

Most stretches are still safe – just avoid the ones that involve twisting or arching of the spine or any that cause your stomach to cone. 

13 – Did you cut back on miles/training when you were TTC?

When we were trying to conceive the first time I did but the second time around I didn’t cut back at all. I was actually in a big training block for track when I got pregnant with Marigold. I don’t think that cutting back on mileage/intensity of training is necessary when TTC, especially if you are at a healthy weight and getting a regular period.

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I’d love to do more of these so if you have a question about pregnancy or postpartum running send an e-mail to Lauren.a.floris@gmail.com and enter “PREG/PP QUESTION” as the subject line.