Today I wanted to share with you my top 3 tips for returning to running postpartum based on my first experience. Before I learned these, attempting to run was short and chaotic. I felt as if I was running around in circles trying to get it right because either I was uncomfortable or my baby was.
Once, I figured these things out, I got into a routine and it was as easy as it could be! Eventually, getting back to running postpartum became a “walk in the park”, and it all started with these 3 tips!
Tip #1 – For the breastfeeding momma, empty the cannons before running!
First, I cannot tell you how uncomfortable it is to run with heavy boobs. So please don’t try it! As a first-time mom, I didn’t even think about pumping before running; but it only took one run with full boobs and a not-so-great sports bra to know I never wanted to do that again.
If you really want to know how it went – it went a little like this. I went for a run and felt terribly uncomfortable but I didn’t want to waste time going back home to change so I pressed on! I hardly ever got to run without the stroller because I was my baby’s sole caregiver at the time. So when given the opportunity, I was out the door ASAP!
Well, my bravery to press on was not rewarded. It was sad actually. I went on to run/walk 2 miles total and it resulted in my full boobs leaking all over my shirt at some point during the run.
What’s funny is, I didn’t even realize it had happened until it was pointed out to me when I got home. I’m not sure how I didn’t realize it. Who knows, maybe I thought it was sweat. Either way, I was sad I wasted the milk and absolutely had to change and shower before doing anything else!
Another huge plus to pumping before the run is leaving the freshly pumped milk out for baby so dad or the babysitter does not have to thaw out frozen milk with a fussy baby. It is a very nice courtesy and much appreciated! And if the milk is not used after the run, freeze it and add it to the stockpile! It’s a win-win situation!
Tip #2 – Get a high-impact sports bra, breastfeeding or not, the girls are bigger and need more support!
Like I said above, as a first-time mom, it took one run with full boobs and a not-so-great sports bra to decide I didn’t want to do that again. So, I highly recommend finding a high-impact sports bra. You have two options – a normal high-impact sports bra from your favorite brand; or for the breastfeeding mamma, you can get a high-impact nursing sports bra.
My favorite normal sports bra that is not a mainstream brand is Born Primitive. The sports bras are high-impact, quality bras; but are also very up-to-date and stylish! Born Primitive is a GREAT company. It is veteran owned and proudly supports men and women who serve. As a military spouse, I love to find a quality product that supports the military; but check it out for yourself and let me know what you think!
FUN FACT: I just learned that Born Primitive also offers a Maternity Line to include a Milk and Muscles Nursing Sports Bra line! How exciting! However, I will say, I have yet to try any of these products out, but I will absolutely be trying them out during my second postpartum return to running – COMING SOON! So stay tuned. If anyone tries these out in the meantime give me all of your feedback!
Breast-feeding mammas who want easy access to the girls. I have a handful of these nursing sports bras and used them religiously! Currently, I have three brands – Kindred Bravely, Auden from Target, and Sweat & Milk.
Kindred Bravely is a highly recommended brand in the breastfeeding world! I have one of these bras as they are a tad on the expensive side and at the time, I couldn’t convince myself to buy more because who knows how long I was going to be wearing them. However, hindsight is 20/20 and I would recommend these for their quality and the longevity of life in the bra. My favorite part about this bra is the pads never get displaced in the wash! This is almost unheard of in the bra industry. Kindred Bravely offers a variety of nursing bras and other maternity options as well.
Auden, a brand from Target, is the brand I had the most of during my first postpartum experience as they are very affordable, but I will say they do not last as long. After breastfeeding my first for 16 months, I found that the band of the sports bra had become stretched out. So with that being said, I quit wearing them so much during runs except on laundry day. All in all, I believe the bras are worth the money you are spending knowing they do not last as long which is what I needed at the time as I was unable to spend $100 plus on bras along with all the other postpartum necessities.
Lastly, Sweat & Milk is a brand I happened across while breastfeeding with my first. I also only have one of these because I was nearing the end of my breastfeeding journey at the time and I did not get more. They are a great brand as they offer nursing and pumping combination high-impact sports bras with options to have nursing bras only as well, but are similarly priced to Kindred Bravely. This bra has held up very well as I can use it again with my second kiddo! I have a combo, nursing and pumping bra. My only complaint is when nursing with the combo bra, I struggled to pull the flaps aside and keep them there when feeding my little one. I have yet to try the bra again with my second kiddo, so we will see if it’s any better this time around!
Circling back to the point, get a good, quality high-impact sports bra for your postpartum return to running (or exercise in general). If you are able, make the investment! You will thank me for it later!
Tip #3 – If able, plan your run during naptime to minimize baby and caregiver distress!
It took a couple of weeks for me to adjust to this, but it was for the better! I would often run towards the end of a nap and come home to a stressed-out dad or babysitter and a hungry baby. I would spend the beginning of the nap sitting down for a second to get the energy to go for the run. Then I would go get ready and head out the door, I would then return to a hangry baby with no time to shower I had to feed the baby with sweaty boobs. It may not be the worst thing in the world, but it seemed wrong.
So I changed the routine to heading out the door as soon as I could once my baby was asleep. Changing up the routine to go for a run as soon as my little one went to sleep was a change for the better. I quickly learned this method allows you to get home, shower, and hopefully relax a teeny bit before your little one wakes up.
To streamline this process, I recommend laying out your running clothes when able before the nap to ensure you get out the door as quickly as possible once your little one is asleep. If not, picking out your running clothes and getting changed will only add a few extra minutes to your run; but as your run gets longer and longer those minutes become more and more precious.
I’m sure these tips may seem intuitive to some running moms, but I was just so happy to get back to running. I didn’t always think about the semantics! It’s a fun time to navigate unknown waters, but I hope these recommendations are insightful and helpful for your postpartum return to running!
If you are looking to get back into running, especially postpartum follow this link or click below to get my FREE postpartum guide for return to running.
