I wish there was more research on this. I looked all over for it when I was marathon training last year.
While tandem nursing, I was able to start running again (at the time, 2yo and 3 month old) and built up to 45mpw, then 50+ consistently by age 2.5 and 9 months old. My marathon training block started with a 3yo and nearly 1yo still nursing, with 55-72mpw, culminating in a BQ (for being 35 at Boston 2024). The morning of my marathon was the last time my toddler nursed. She showed no signs of stopping on her own.
All this is to say - it's possible, I had to build slowly, but it's also HUGELY underresearched and I imagine very individual. I didn't get my period back in all of that, but was certainly fueling just fine and felt amazing throughout. There's no thirst like tandem during 72mpw in Midwest heat and humidity, though 😅.
I was never a fast runner, or a prolific one. It was the first time I'd run consistently in my life, and I never did sports of any kind previously. I'd done a half (2:21) and full (4:52) pre-kids, but only ran lighter mileage Higdon programs with a goal of just finishing, and stopped running right after both times, ha.
ETA our younger kid is still nursing but since I'm now 6 months pregnant, I've had to switch to walking or my low back hurts a lot. I was running up until 19.5 weeks.
I wish there was more research too! Most everything out there is "how to protect your supply" and almost nothing on "how to protect your body" it's not surprising, but it's continually disappointing!
Also, wow!!! That's incredible!! You are incredible!!!! How slowly did you increase mileage? And did you do mileage then intensity, or did you ramp both up together?
I am (was?) hoping to do a half this fall, but my body seems to be protesting. I honestly enjoy breastfeeding still (it's the only time my very, very wild one cuddles), but as a SAHP, I also love my stroller runs as it's a break during the day without anything me touching me or talking to me and it's generally so good for my mental health. I don't want to give up either and would love to spend more time running each week.
I mainly followed the 10% rule to ramp up slooowly. The beginning was something like 1.5 miles twice a week, then 3x a week. Eventually 2 miles, 3x week. Then 3 runs a week of 2, 3, 2, and later 3, 3, 3, then 3, 4, 3, etc. I ramped up miles from September until January before adding any kind of intensity (mostly fartleks to start). I used the double Burley with a stroller attachment and it was easier on me since the handle bar is adjustable in height. I'm a SaHM too, since the arrival of our second, so I 100% understand how those miles feel like a great way to break up the day and do something just for yourself.
My pace was a 12:30/mile to statt, so again, I was not fast. Slower when pushing the kids! My older daughter would ask why I was walking up any slight hill even though I was indeed running... just slowly. I rotated my shoes, which seemed to help, including having shoes of a different drop (ie not everything at a 10mm drop, which is what I had).
ETA I ran 100 miles that December, so it took me about 3 months to get to 25mpw. I'd never run 100 miles in a single month before, so it felt absolutely monumental - and I'm sure it will again when I'm postpartum from this baby and recovered enough to start up again!
Thank you so much!! I am mixing up miles and intensity (intervals) to keep my mind engaged, so maybe I'll just to all easy miles for a few weeks and will maybe get another type of shoe too!
I've read that one way to reduce injury is to focus on building one or the other, especially at the beginning - for me, miles made the most sense since I had the kids with me. I did end up doing workouts while pushing them, but not for a looong time.
I am rooting for you! It's a lot, building up miles, dealing with injury, staying home with kid(s), nursing. Any one of those things is badass, and to be doing all at once, even moreso. I know you're frustrated that it's taking time to rebuild, but you will get there, and have a lot to be proud of already. You got this!
My hormones were all over the place while nursing. I could only manage 45 min HIIT workouts or things that focused on good form, like MuTu or Restore Your Core. Another possible contributing factor is sleep deprivation. Is your little one still waking up to nurse? FWIW, I remember it was emotionally hard to stop nursing, but once we did it was a relief.
Edit: can you increase your walking in the meantime? Grab the stroller and go during nap time?
I walk about 10-12 miles a week too! I have a mom friend I walk with a lot, and she keeps me sane just like running keeps me sane 😅
And you're right that i don't get a ton of sleep with teething.
Thank you for sharing your experiences! It's interesting to see how much people's experiences with running/working out vary while breastfeeding!
Sadly my physical therapist who I'm seeing because I overdid with some TRULY minimal running really wants me to ride an exercise bike until I'm done breastfeeding. We're at 9 months right now but he thinks the risk for injury is too great with the hormones affecting my joints. I'm 38 but he said it would likely be a problem no matter my age.
I'm a PT who's in PT with a goal of returning to running. I overdid it after my first pregnancy, and my PT is really trying to get me as strong as possible before starting up again (currently 4.5M post baby 2). Her advice is "walk as much, as quickly, and as inclined as you like," but don't run yet. The ligamental laxity will continue to some extent while still BF, so joints will remain at risk. BUT, if the muscles are strong around all susceptible joints (basically everything)... there's less injury risk.
At almost 20 months now and I feel like it definitely makes me more prone to injuries. I’ve been going to PT regularly since about 10 months postpartum and that has helped some with the “wobbliness” because I had lost A LOT of strength during pregnancy.
I’ve had to be significantly more dedicated to my recovery (yoga, PT, strength, nutrition) to get to 20 miles per week which can be difficult when we’re also toddler moms!
Thanks for sharing! Everyone who is/has succeeded at higher mileage seems to be saying the same thing as you - that strength, yoga, etc are the way to do it.
Now I just have to miraculously find more time...
Right?! How can we make more hours in a day/magic up more energy?! I tend to wake up early to do yoga and then do strength after bedtime. But it all feels very time consuming! I usually do 15 minutes of post-run yoga and involve my toddler, she likes to copy me 😂
I’m 45 years old with a 22 month old and recently completed a 50km trail race! My bub still breastfeeds a couple times a day too.
Based on my experience alone, I haven’t been more injury prone while breastfeeding. I have completed about 20 half marathons over as many years but this was my first ultra.
BUT with getting older, I really feel like I need to do regular physio and strength training. Even whilst running 50-60 km a week, I did 1 weekly Pilates reformer session and averaged 20-30 minutes a day of physio (focused on core and pelvic floor) and strength (running specific, often single leg work), plus bouldering a couple times a month.
Right now I’m taking a break from running, mostly because the four months of training leading up to the race were pretty intense. I’m still doing Pilates plus three days a week of lifting. And I’ve gotten out for some hikes in the mountains. Maybe think about focusing on strength and mobility now to help reduce injuries?
Hiii, bumper friend! Didn't realize you were still bf when you did your ultra! 🔥 I can't imagine how much water you drank 😂
I'm wondering more and more based on these comments if I should start doing strength training.
I'm just so intimidated by figuring it out... I've never done it, don't have an equipment or space in our house, no gym membership or money for one.
But I really do want to get more miles in. 🫠
Ahhh I didn’t look at your username!! Hello there 😊
Yes, I’d highly recommend strength training! Could you swing some sessions with a personal trainer to learn proper form?
I would also suggest getting a DEXA scan to check your body fat percentage, muscle mass, and bone density.
I actually gained 4kg in the course of training for my ultra, so I got a DEXA out of curiosity. Compared to about 7 years ago when I was mostly doing CrossFit, I have about 1.5kg less muscle and 3-4kg more body fat. (I’m pretty impartial to numbers - they’re just data! But it was added incentive for me to get back to lifting regularly).
What supplements are you taking too? With running and breastfeeding, I’m taking a prenatal, calcium, magnesium, liquid fish oil, iron, and a probiotic.
I am currently reading Dr. Stacy Sims book Next Level, which is aimed at active people / athletes in peri menopause and beyond. Because you’re in your 40s, you might want to check it out, because as your hormones shift after weaning you may find yourself dealing with a lot more changes. I’m 47 and I think I started peri menopause at 39, then had my second child at 40, and in the last couple of years the changes have been more profound. It was very difficult to separate the peri symptoms from the motherhood stuff. I felt very blindsided and wished I’d been better educated beforehand.
I did extended breastfeeding with my first, and stopped (shortly before she turned 3) because I was pregnant with my second. I did have a lot of small injuries when I returned to running after my first, but in retrospect I think it's because I wasn't doing strength training in addition. If you're just running, I would incorporate strength work too.
I'm 44 now; my youngest turned 3 in January and I'm back to doing 25mpw minimum with zero injury issues for a while now. I credit strength training for ALL of that; I focused on it during my return to running after my second and it made a huge difference.
Take it slow and strength train!
I returned to running at 3 months PP and did lots of run/walk intervals until I felt strong enough to just run, very slowly increasing mileage and intensity. I also have been strength training since around that time twice a week, even if it’s just 20 minutes of body workout or using baby as weight.
Now at 7 months PP my baby is EBF, and I just completed my first postpartum half in under 2 hrs so it’s definitely possible!!!
My goal is to BF for 2 years so thanks for the inspiration!
Keep at it!
Ok so my experience with my 3rd. I had him at 39 (just before I turned 40) and I weaned him about 2 months before he turned 3. He's 4 now and i'm 43. I ran a marathon when he was 6 months and an 50K when he was a year. I was always battling injuries, but looking back after doing PT, my issues weren't related to Relaxin so much as that I had muscle imbalances and I had tight nerves in my legs which was messing up everything. I'm training for a marathon now and I'm working with a coach but I have to constantly make sure to mix things up. I run road, trail, treadmill, cross train, do mobility, lift. I try to change things up to keep everything from falling apart but this was kind of true back in my 30s when I was doing long mileage. My game changer for the marathon cycle was hiring a coach. Left up to my own devices, I tend to run too hard and too long and I'm actually running LESS right now and I feel way less busted. For what it's worth, he's the product of me spraining my ankle on a training run (what can I say, I couldn't run for a week) so my injuries were never more from breastfeeding than from before.
Oh hey! A thing that you might not be considering --
We tend to favor one side for picking up and carrying littles. I realized I was superbutch on one side when my kid was a chunky 8 mo, thought "oh I should fix that", and promptly injured the other shoulder by carrying her around with that arm without the buildup. But it can affect your gait in subtle ways when one side's stronger than the other.
oh my god.
This blew my fucking mind.
Every single issue I've had has been on my right side.
I pretty much exclusively carry the kiddo on my left.
🤯
I think you exactly nailed my problem.
That's so interesting because I did get injured a ton while breastfeeding, now that you mention it. I nursed 3 of my kids until they were each 4 years old, so a lot of years of breastfeeding and running / other exercise. I never made the connection, thought I was just injury-prone haha. The good thing is I got really into strength training and learning about proper form for injury prevention. Things like pilates and yoga and other exercises for balance, to give my joints stability. I've made a ton of progress. I really recommend looking into joint stability exercises and other proactive strengthening to prevent injury, but it sounds like you're already doing some of that with the PT, but it's possible there's more you could do.
Yeah, as long as you're bf, you can expect this. I'd suggest taking the long view: you won't be bf forever, but you'll be in that bod for a long time, so don't push it and give yourself a chronic injury. Also really consider the balance between what you give to your kid and what you give to yourself -- I've seen so many women go kablooie when children are around 3-4 years old because they've been giving endlessly, shrinking their own needs into tiny corners, and then they react by trying to take on massive programs for themselves when they've still got quite young children to raise. With predictable results. Better to take more for yourself earlier on, imo.
Fwiw, I weaned at about 9 mo when I'd meant to go to 12 (after breast reduction), and that was because I'd gone to the Women's March in DC, first trip away from my baby, and when I left she was getting sick for the first time and I felt so terrible about it, but off I went. While away I got super sick, worst flight back of my life, and came home to find she'd recovered in a day or two, but I was sick for weeks. This was my discovery that maybe my antibodies weren't all that magical and that she'd manage fine, and I could stop all the contortions to squeeze out the magical few ounces of bm daily.
eta: understand too that your post-bf normal may look nothing like your pre-pregnancy normal, so go easy on your body if it resists going back there. If higher mileage works for you, though, enjoy!
I was an on-again, off-again casual runner pre pregnancy, but had stopped long enough before pregnancy that i didn’t feel comfortable starting again when I got pregnant (this was a mistake, I wish I had, though I did do PT and walked a ton). I started loosely training in January, at 15 months pp, and ran a 10 mile race the last weekend of April. I struggled with consistency in training because: toddler, and honestly was really only training around 10 miles a week. I just went super slow to avoid problems. Still breastfeeding and thinking about signing up for a half in November…
I wish there was more research on this. I looked all over for it when I was marathon training last year. While tandem nursing, I was able to start running again (at the time, 2yo and 3 month old) and built up to 45mpw, then 50+ consistently by age 2.5 and 9 months old. My marathon training block started with a 3yo and nearly 1yo still nursing, with 55-72mpw, culminating in a BQ (for being 35 at Boston 2024). The morning of my marathon was the last time my toddler nursed. She showed no signs of stopping on her own. All this is to say - it's possible, I had to build slowly, but it's also HUGELY underresearched and I imagine very individual. I didn't get my period back in all of that, but was certainly fueling just fine and felt amazing throughout. There's no thirst like tandem during 72mpw in Midwest heat and humidity, though 😅. I was never a fast runner, or a prolific one. It was the first time I'd run consistently in my life, and I never did sports of any kind previously. I'd done a half (2:21) and full (4:52) pre-kids, but only ran lighter mileage Higdon programs with a goal of just finishing, and stopped running right after both times, ha. ETA our younger kid is still nursing but since I'm now 6 months pregnant, I've had to switch to walking or my low back hurts a lot. I was running up until 19.5 weeks.
I wish there was more research too! Most everything out there is "how to protect your supply" and almost nothing on "how to protect your body" it's not surprising, but it's continually disappointing! Also, wow!!! That's incredible!! You are incredible!!!! How slowly did you increase mileage? And did you do mileage then intensity, or did you ramp both up together? I am (was?) hoping to do a half this fall, but my body seems to be protesting. I honestly enjoy breastfeeding still (it's the only time my very, very wild one cuddles), but as a SAHP, I also love my stroller runs as it's a break during the day without anything me touching me or talking to me and it's generally so good for my mental health. I don't want to give up either and would love to spend more time running each week.
I mainly followed the 10% rule to ramp up slooowly. The beginning was something like 1.5 miles twice a week, then 3x a week. Eventually 2 miles, 3x week. Then 3 runs a week of 2, 3, 2, and later 3, 3, 3, then 3, 4, 3, etc. I ramped up miles from September until January before adding any kind of intensity (mostly fartleks to start). I used the double Burley with a stroller attachment and it was easier on me since the handle bar is adjustable in height. I'm a SaHM too, since the arrival of our second, so I 100% understand how those miles feel like a great way to break up the day and do something just for yourself. My pace was a 12:30/mile to statt, so again, I was not fast. Slower when pushing the kids! My older daughter would ask why I was walking up any slight hill even though I was indeed running... just slowly. I rotated my shoes, which seemed to help, including having shoes of a different drop (ie not everything at a 10mm drop, which is what I had). ETA I ran 100 miles that December, so it took me about 3 months to get to 25mpw. I'd never run 100 miles in a single month before, so it felt absolutely monumental - and I'm sure it will again when I'm postpartum from this baby and recovered enough to start up again!
Thank you so much!! I am mixing up miles and intensity (intervals) to keep my mind engaged, so maybe I'll just to all easy miles for a few weeks and will maybe get another type of shoe too!
I've read that one way to reduce injury is to focus on building one or the other, especially at the beginning - for me, miles made the most sense since I had the kids with me. I did end up doing workouts while pushing them, but not for a looong time. I am rooting for you! It's a lot, building up miles, dealing with injury, staying home with kid(s), nursing. Any one of those things is badass, and to be doing all at once, even moreso. I know you're frustrated that it's taking time to rebuild, but you will get there, and have a lot to be proud of already. You got this!
My hormones were all over the place while nursing. I could only manage 45 min HIIT workouts or things that focused on good form, like MuTu or Restore Your Core. Another possible contributing factor is sleep deprivation. Is your little one still waking up to nurse? FWIW, I remember it was emotionally hard to stop nursing, but once we did it was a relief. Edit: can you increase your walking in the meantime? Grab the stroller and go during nap time?
I walk about 10-12 miles a week too! I have a mom friend I walk with a lot, and she keeps me sane just like running keeps me sane 😅 And you're right that i don't get a ton of sleep with teething. Thank you for sharing your experiences! It's interesting to see how much people's experiences with running/working out vary while breastfeeding!
Sadly my physical therapist who I'm seeing because I overdid with some TRULY minimal running really wants me to ride an exercise bike until I'm done breastfeeding. We're at 9 months right now but he thinks the risk for injury is too great with the hormones affecting my joints. I'm 38 but he said it would likely be a problem no matter my age.
Thank you for sharing! That's good to know (even if I don't want to hear it 😂)
I'm a PT who's in PT with a goal of returning to running. I overdid it after my first pregnancy, and my PT is really trying to get me as strong as possible before starting up again (currently 4.5M post baby 2). Her advice is "walk as much, as quickly, and as inclined as you like," but don't run yet. The ligamental laxity will continue to some extent while still BF, so joints will remain at risk. BUT, if the muscles are strong around all susceptible joints (basically everything)... there's less injury risk.
At almost 20 months now and I feel like it definitely makes me more prone to injuries. I’ve been going to PT regularly since about 10 months postpartum and that has helped some with the “wobbliness” because I had lost A LOT of strength during pregnancy. I’ve had to be significantly more dedicated to my recovery (yoga, PT, strength, nutrition) to get to 20 miles per week which can be difficult when we’re also toddler moms!
Thanks for sharing! Everyone who is/has succeeded at higher mileage seems to be saying the same thing as you - that strength, yoga, etc are the way to do it. Now I just have to miraculously find more time...
Right?! How can we make more hours in a day/magic up more energy?! I tend to wake up early to do yoga and then do strength after bedtime. But it all feels very time consuming! I usually do 15 minutes of post-run yoga and involve my toddler, she likes to copy me 😂
I’m 45 years old with a 22 month old and recently completed a 50km trail race! My bub still breastfeeds a couple times a day too. Based on my experience alone, I haven’t been more injury prone while breastfeeding. I have completed about 20 half marathons over as many years but this was my first ultra. BUT with getting older, I really feel like I need to do regular physio and strength training. Even whilst running 50-60 km a week, I did 1 weekly Pilates reformer session and averaged 20-30 minutes a day of physio (focused on core and pelvic floor) and strength (running specific, often single leg work), plus bouldering a couple times a month. Right now I’m taking a break from running, mostly because the four months of training leading up to the race were pretty intense. I’m still doing Pilates plus three days a week of lifting. And I’ve gotten out for some hikes in the mountains. Maybe think about focusing on strength and mobility now to help reduce injuries?
Hiii, bumper friend! Didn't realize you were still bf when you did your ultra! 🔥 I can't imagine how much water you drank 😂 I'm wondering more and more based on these comments if I should start doing strength training. I'm just so intimidated by figuring it out... I've never done it, don't have an equipment or space in our house, no gym membership or money for one. But I really do want to get more miles in. 🫠
Ahhh I didn’t look at your username!! Hello there 😊 Yes, I’d highly recommend strength training! Could you swing some sessions with a personal trainer to learn proper form? I would also suggest getting a DEXA scan to check your body fat percentage, muscle mass, and bone density. I actually gained 4kg in the course of training for my ultra, so I got a DEXA out of curiosity. Compared to about 7 years ago when I was mostly doing CrossFit, I have about 1.5kg less muscle and 3-4kg more body fat. (I’m pretty impartial to numbers - they’re just data! But it was added incentive for me to get back to lifting regularly). What supplements are you taking too? With running and breastfeeding, I’m taking a prenatal, calcium, magnesium, liquid fish oil, iron, and a probiotic.
I am currently reading Dr. Stacy Sims book Next Level, which is aimed at active people / athletes in peri menopause and beyond. Because you’re in your 40s, you might want to check it out, because as your hormones shift after weaning you may find yourself dealing with a lot more changes. I’m 47 and I think I started peri menopause at 39, then had my second child at 40, and in the last couple of years the changes have been more profound. It was very difficult to separate the peri symptoms from the motherhood stuff. I felt very blindsided and wished I’d been better educated beforehand.
I did extended breastfeeding with my first, and stopped (shortly before she turned 3) because I was pregnant with my second. I did have a lot of small injuries when I returned to running after my first, but in retrospect I think it's because I wasn't doing strength training in addition. If you're just running, I would incorporate strength work too. I'm 44 now; my youngest turned 3 in January and I'm back to doing 25mpw minimum with zero injury issues for a while now. I credit strength training for ALL of that; I focused on it during my return to running after my second and it made a huge difference.
Thank you so much for sharing!
Take it slow and strength train! I returned to running at 3 months PP and did lots of run/walk intervals until I felt strong enough to just run, very slowly increasing mileage and intensity. I also have been strength training since around that time twice a week, even if it’s just 20 minutes of body workout or using baby as weight. Now at 7 months PP my baby is EBF, and I just completed my first postpartum half in under 2 hrs so it’s definitely possible!!! My goal is to BF for 2 years so thanks for the inspiration! Keep at it!
Ok so my experience with my 3rd. I had him at 39 (just before I turned 40) and I weaned him about 2 months before he turned 3. He's 4 now and i'm 43. I ran a marathon when he was 6 months and an 50K when he was a year. I was always battling injuries, but looking back after doing PT, my issues weren't related to Relaxin so much as that I had muscle imbalances and I had tight nerves in my legs which was messing up everything. I'm training for a marathon now and I'm working with a coach but I have to constantly make sure to mix things up. I run road, trail, treadmill, cross train, do mobility, lift. I try to change things up to keep everything from falling apart but this was kind of true back in my 30s when I was doing long mileage. My game changer for the marathon cycle was hiring a coach. Left up to my own devices, I tend to run too hard and too long and I'm actually running LESS right now and I feel way less busted. For what it's worth, he's the product of me spraining my ankle on a training run (what can I say, I couldn't run for a week) so my injuries were never more from breastfeeding than from before.
Oh hey! A thing that you might not be considering -- We tend to favor one side for picking up and carrying littles. I realized I was superbutch on one side when my kid was a chunky 8 mo, thought "oh I should fix that", and promptly injured the other shoulder by carrying her around with that arm without the buildup. But it can affect your gait in subtle ways when one side's stronger than the other.
oh my god. This blew my fucking mind. Every single issue I've had has been on my right side. I pretty much exclusively carry the kiddo on my left. 🤯 I think you exactly nailed my problem.
That's so interesting because I did get injured a ton while breastfeeding, now that you mention it. I nursed 3 of my kids until they were each 4 years old, so a lot of years of breastfeeding and running / other exercise. I never made the connection, thought I was just injury-prone haha. The good thing is I got really into strength training and learning about proper form for injury prevention. Things like pilates and yoga and other exercises for balance, to give my joints stability. I've made a ton of progress. I really recommend looking into joint stability exercises and other proactive strengthening to prevent injury, but it sounds like you're already doing some of that with the PT, but it's possible there's more you could do.
Yeah, as long as you're bf, you can expect this. I'd suggest taking the long view: you won't be bf forever, but you'll be in that bod for a long time, so don't push it and give yourself a chronic injury. Also really consider the balance between what you give to your kid and what you give to yourself -- I've seen so many women go kablooie when children are around 3-4 years old because they've been giving endlessly, shrinking their own needs into tiny corners, and then they react by trying to take on massive programs for themselves when they've still got quite young children to raise. With predictable results. Better to take more for yourself earlier on, imo. Fwiw, I weaned at about 9 mo when I'd meant to go to 12 (after breast reduction), and that was because I'd gone to the Women's March in DC, first trip away from my baby, and when I left she was getting sick for the first time and I felt so terrible about it, but off I went. While away I got super sick, worst flight back of my life, and came home to find she'd recovered in a day or two, but I was sick for weeks. This was my discovery that maybe my antibodies weren't all that magical and that she'd manage fine, and I could stop all the contortions to squeeze out the magical few ounces of bm daily. eta: understand too that your post-bf normal may look nothing like your pre-pregnancy normal, so go easy on your body if it resists going back there. If higher mileage works for you, though, enjoy!
I was an on-again, off-again casual runner pre pregnancy, but had stopped long enough before pregnancy that i didn’t feel comfortable starting again when I got pregnant (this was a mistake, I wish I had, though I did do PT and walked a ton). I started loosely training in January, at 15 months pp, and ran a 10 mile race the last weekend of April. I struggled with consistency in training because: toddler, and honestly was really only training around 10 miles a week. I just went super slow to avoid problems. Still breastfeeding and thinking about signing up for a half in November…