Running while b-feeding

jsefzik · November 2011

Prior to having my DD I was an avid runner. I was unable to run during my pregnancy and now she is almost 3 months old. I have lost 30 of the 50 lbs that I gained while pregnant and I have only ran once since she was born. I have been told that running can decrease milk supply which worries me. I was looking for advice from other runners that are breastfeeding.

JG362009 · November 2011

I had a near over-supply almost my entire time breastfeeding AND I started running again 5 weeks pp. I don't know how much you were planning on running, but I ran about 30 miles a week and didn't have any supply issues -- always had a freezer stock, always pumped/nursed enough for him and never had to supplement with formula. I started training for a 1/2 marathon in March (10 or so months into breastfeeding) and still had no supply problems. You may be able to get back to running and not have to worry about your supply. I would always nurse or pump before I ran but mostly for comfort reasons. I breastfed for about 13 months, so if you're planning to longer than that, I can't really comment as to how it affects your supply.

Cinco · November 2011

Running didn't interfere with my supply at all. I nursed or pumped before every run (for comfort more than supply), and made more of an effort to stay hydrated. My son wouldn't nurse post run, so I'd have to take a quick shower and manually express a little of the milk, which seemed to do the trick.

sunandsurfmama · November 2011

Have been really running since 2w PP and am currently training for a half-marathon. No supply issues here :-)

Just make sure to drink a lot, eat well and listen to your body!

GL!

demmie326 · November 2011

I ran throughout my pregnancy, including the night my water broke and was running again 3 weeks after DD was born. I currently have three races on my calendar so I am running at least 5 times a week. I pump and or nurse prior to going out for a run and then again when I get home. I have never had any issues. Like PP mentioned be sure to keep your fluids up and you should be great.

mariahcade · November 2011

Milk supply reduction is most often caused by one of the below three things:

1. Hydration (The amount of water you drink....not liquid...water).

2. Calories

3. Stimulation/Sucking (The supply/demand...the more your baby nurses, the more milk you produce...the less your baby nurses, the less milk you produce).

If a runner gets into a situation where she starts producing less milk, it is most likely due to one of these three things. A runner will naturally sweat out water, so increasing that intake is important. The average person needs 3 liters of water in a day. A running, breastfeeding mama needs much more than that. A good rule of thumb is to take that water tumbler they give you at the hospital (the large one with the straw), and fill it to the top every time you sit down for a feeding. By the time the feeding is done, the water should be gone. That way, you are replacing the water as it is being used in milk. Make sure you continue to take your prenatal vitamins and have the occasional gatorade so you don't get into an electrolyte imbalance situation.

Calories - a breastfeeding mama shouldn't be too concerned with dieting. Eat healthy, clean, natural foods (fruits, veggies, whole grains, beans, nuts, lean meat). Eat until full, if it's healthy food, we often don't get into trouble with portion control. Remember that breastfeeding alone will increase caloric expenditure. Eating right, breastfeeding, and running will take the weight off slowly, which is the BEST way to take it off.

Sucking - if you've started running a lot and have decreased the number of feedings or minutes per feeding, milk supply naturally reduces. To keep milk supply up, make sure that there's plenty of time on the breast.

Make sure you wear a good support bra, and hit the road, you HOT MAMA!!

blu-eyedwife · November 2011

My son is currently 5 weeks old. I started ruining 3 weeks post partum and am training for a half marathon right now. I run every other day and like pps, I haven't noticed a change in my supply at all. Make sure you're wearing a supportive sports bra (I've doubled up mine), and stay hydrated. I drink an extra glass of water before I head out the door and again when I get back.

AmandaP678 · November 2011

I;'ve never had a supply issue either. I started running 3 weeks after y first was born and a week after my 2nd was born.

I do have to wear 2 sports bras though or else it's way too much bouncing and pain

FutureMrsHall06 · November 2011

I ran my entire pregnancy (including a half marathon when I was 29 weeks pregnant) and only took two weeks off after the baby came. He is now almost 4 months and I'm actually having an issue with OVER-SUPPLY still! I run 3 times a week (about 5-7 miles each, which it could be more, but time is low with two little ones!) and do circuit strength training 3 times a week with my trainer.

As some PP's have said, it's probably calories or hydration related if a runner loses supply. I drink at least a gallon of water a day. I have some issues with not eating enough, but I actually found it didn't effect my supply--but know of a lot of people that were effected by it. I try to make sure I eat at least 500 calories more a day, and more if I had a particularly hard workout. I recently lost 5 pounds in two weeks because I forget to eat when I'm at work sometimes. This isn't good for my workouts in addition to my breastmilk.

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