road running

Running While Breastfeeding

Nicole Lowe McBrideLeave a comment

Many women believe breastfeeding their child will help them lose the weight they gained while pregnant. While it’s true that breastfeeding burns about 500 calories a day. If you’re not running a deficit you’re not going to lose weight. But how much of a deficit is okay when your breastfeeding?

This is an important question for any endurance running mother who is breastfeeding her child, even when not trying to lose weight. Having enough milk to feed your child is obviously very important if you want to continue breastfeeding. The best way to maintain your milk supply is to drink lots of water and eat enough calories.

Many ultrarunners survive on calorie deficit pretty much everyday. Even marathon runners are going to have days where they don’t replace all of the calories they’ve burned. If you’re trying to lose weight, you’re going to have to fiddle with your calorie intake, but start with a 200 calorie deficit. Wait a couple of weeks before creating a bigger deficit. You shouldn’t be doing any dieting until your milk supply is well established at about eight weeks post partum. You shouldn’t be losing more than a pound a week.

Runners who are not trying to lose weight will need to monitor their calorie intake and milk supply.

The available research shows that exercise does not impact the composition of your milk. Breast milk contains protein, carbohydrates, and fats to help your baby grow. The other important thing your milk gives your baby are the antibodies you already have in your system.  This is a major reason breastfeeding is recommended. Your baby can’t get those antibodies from formula.

Spend some money on a good sports bra. You’re going to need some solid support. And when your baby is under a year, you probably need a bra you can nurse in too. The Brooks Juno has been perfect for me.

Newborns eat every two hours or more frequently. Feeding on demand is the best way to make sure you have enough milk and your baby is getting what he/she needs. Infants feed every 3 hours. This means it’s going to impact your running. Once your baby has a schedule, you should be able to get away for shorter runs. Long runs over two or three hours will require some planning and help. You’ll either have to have someone bottle feed your baby expressed milk or bring the baby to you to feed her. If you bottle feed, the issue you’ll run into is full breasts. You’ll have to stop to pump milk. There is a new breast pump called the Willow. It fits into your bra and doesn’t have any wires or tubes. Find it here.

Running ultras and breast feeding are definitely compatible.  Here are some tips to make the partnership work out:

  1. Feed baby or pump before you go out for a run
  2. Make sure you are consuming enough water and calories to maintain your milk supply.
  3. Find a way to pump on the run or feed baby during long runs.
  4. Get a really supportive sports bra.
  5. Be flexible with your running schedule to meet your baby’s needs especially before some predictability is established.
  6. Consider splitting long runs up.
  7. Take baby with you on runs and stop to feed if needed.
  8. Pay attention to caffeine in your sports gels, chews, and hydration.
  9. Throw a hand pump in drop bags where you can’t feed your baby. You’ll just have to dump it, but it will make you more comfortable. You don’t have to empty your breast just skim some off the top.
  10. Practice the plan during training, before you register for a race.

Happy running!

 

 

 

The Perils of Water and Running

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Water on the trails mean mud. Mud comes in variety of thicknesses, much to our great joy. Super thin mud is just as treacherous as the thick, suction your shoes off, mud. So how do you navigate running through the mud? Well, it’s a bit treacherous and takes a bit of recklessness.

Thin mud, almost just dirty water, doesn’t stick to the outside of your shoes. It infiltrates the inside creating optimal conditions for blisters and having your skin rubbed right off. Having shoes that drain water well will help but the dirt tends to remain in your shoe while the water escapes.

Try to prevent the mud from getting to your feet by wearing plastic bread bags over your feet and under your socks or over your socks, which ever is more comfortable for you. If you know you’re going to be going through mud, take extra shoes and a bunch of extra socks. At each aid station you’ll need to clean your feet and change socks.

All of these suggestions are applicable to thick sticky mud as well, especially, having extra shoes. If you have a ways to go in the thick stuff trying to scrape it off your shoes is a waste of time. Keep moving and take care of it at the end because it’s just going to get stuck back on their within a few minutes and it probably took you three to five minutes trying to get it off.

Have your crew clean your shoes while you’re out on the course. That way you’ll have a pair of slightly cleaner shoes to put on while they clean the second pair. Pack a bucket and a scrub brush in your crew vehicle to be used to clean your shoes. Having a bundle of news paper on hand to shove inside your shoes will help absorb the moisture and maintain the shape of the shoes. Your crew should remove your insole or footbed before washing your shoes.

Your feet are not the only thing that suffers when you encounter mud and water on a course. There are unknown hazards that you can’t see. Rocks and roots are waiting to twist your ankle and bring you to your knees. This is where the bit of recklessness comes into play. Sometimes it’s best to maintain a running pace rather than pick your way through feeling with your foot. This becomes more true the longer you’re going to be in the mud. Keep your stride short.

Prepare you body for mud running by practice. Don’t shy away from the tough stuff when you’re training. Write out the ABC’s with your foot raised about six to ten inches in the air. This will help the brain-foot connection enabling you to move your feet when you feel unstable. Train with an agility (speed) ladder to improve your ability to move your feet quickly through rocks and roots. Squat and calf raises. Lots. Balance exercises are also going to be valuable.

If you’re looking for a post about running in a pool, you can find my post on that here.

If you’re looking for a post about river crossing, I have one here. 

 

Running Preggers: Pelvic floor

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There are three muscles that take the brunt of the stress from pregnancy: the uterus (which is a group of muscles), the rectus abdominis (six pack), and the pelvic floor. It takes the uterus approximately 6-8 weeks to return to it’s normal pre-pregnancy size after the baby is born. We addressed the rectus abdominis in my last post regarding Diastasis Recti.

The pelvic floor muscles are like a sling or hammock that attaches to your pelvic bone and your tail bone. Having a week pelvic floor is not an uncommon thing even in those who have never been pregnant. In fact, men can have problems with their pelvic floor.

Your pelvic floor holds in your uterus, bladder and bowl. Only bladder and bowl in men obviously. Having a strong pelvic floor is important for both pregnant and non-pregnant people. The main symptom of a weak pelvic floor is incontinence or urine leaking, especially, when you cough, sneeze, laugh or during running. You can also have feces leak, but that’s less common. Because this is so common among women, many think it’s normal, but it’s not.

An even more serious issue than leakage is prolapse, which is when one of your organs falls down into your vagina. prolapse has to be corrected with surgery.

Having a strong pelvic floor during pregnancy is obviously important because it holds your uterus inside your pelvis. You should begin doing pelvic floor exercises as soon as you know you are pregnant. In fact, everyone should do them, especially, runners because we can stress our pelvic floor every time we run.

So what are some pelvic floor exercises? First you have to be able to isolate those muscles. The best way to figure out if you are flexing the pelvic floor is to stop the flow of urine. Kegel exercises are the most recommended pelvic floor exercise. A kegel is done by flexing the pelvic floor. Men identify the pelvic floor and do kegels in the same way as women. If you can’t feel your pelvic floor (not unusual after childbirth), use visualization.

You should be doing kegels three times a day, at least. You want to do ten repetitions of two types. First, pull your pelvic floor up and hold for ten seconds, then release for ten seconds. You can shorten the time between each as you get stronger. The second is to flex and release 2 seconds up and 2 seconds relaxed.

Other exercises that work your pelvic floor are:

  1. bridge
  2. clams
  3. hover: sit on your heels with your knees apart rise up and pull your pelvic floor up.
  4. split squats
  5. wall sits
  6. squats.
  7. elevator: pull your pelvic floor up halfway and hold it for 3-5 seconds and then pull it in as much as you can. Release in the same way.

Begin with ten repetitions and two sets. Do these three to four times a week.

When doing pelvic floor exercises it’s important to coordinate with your diaphragm and your rectus abdominus. You should be using your diaphragm to breathe. To make sure you are, lay on your back and place one hand right at the bottom of your ribs and the other hand on your chest. As you inhale it should begin in the bottom of your ribs not in your chest.

You should be relaxing your pelvic floor with each inhalation and contracting your pelvic floor with each exhalation.

You can begin doing kegels a few days after your child being born. If you have stitches you may have to wait a little longer if they cause any pain.

Pelvic floor exercises should be done in a variety of positions including laying down, sitting and standing.

Training not Where You Wanted it to Be?

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Life can get in the way of the best laid plans. Even when running is LIFE, the other pieces can interfere and put us a week out from race day with inadequate training and a mindset lacking in enthusiasm for the event ahead of us.

What do you do when your training just hasn’t been what you wanted it to be? Maybe it has been a lot less than you wanted it to be, to the point where you’re questioning your ability to finish the race? You have three options to choose from.

First, you can DNS (did not start) and cut your losses with that (most races won’t let you transfer your registration to another runner or carry it over to the next year). Second, you can go out hard pretending that your training was amazing and nothing can stop you. Third, you can show up to the start and see what the day brings with only an expectation to enjoy yourself.

The second option is likely to get you injured, which will only compound any frustration you feel about the situation. The first, I can understand if you’re coming back from an injury, which has killed your training and you really don’t want to risk causing more injury or compromising the healing process.

The third is the option I encourage most runners to take. You paid for the race after all and I think you will surprise yourself if you hold to a few suggestions and trust in your running foundation.

It’s important that you stay positive about the event and situation as much as possible-Hey at least you’re able to be out there. Make sure you are encouraging other runners as you come in contact with them along the course. Not only will your encouraging words impact them, they will impact you because, you hear them as well.

Summon your inner confidence. You’re a strong runner who has done hard things before. You finished races before. You know where to slow down and where to pick up the pace. You know how to fuel and hydrate. You know how to utilize your crew and pacers to help you reach the finish line. You’ve dealt with the “pain and suffering” of running before and can do it again.

Don’t discount consistency. If you’ve been able to maintain consistency in your training schedule but not the miles remember that consistency goes a long long way when it comes to running. Yeah, sure you wish you could have gotten in more long runs and more time on the trails, but at least you ran every day you had scheduled to be a run day even if it was only for an hour. Consistency keeps your muscles and tendons strong. It also keeps your mental game strong.

Trust your foundation. If you’ve been running for years and this is just one of many races you’ve done trust your body. You have the running foundation to push through a race even on less than the best training.

Get out to the starting line and assess your body’s condition as you go. You don’t want to get injured, but don’t miss a chance to play on the trails and show yourself you can do things even when they don’t turn out just the way you had planned.

Self-Supported Long Run

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Why would you do a self supported long run? why not? Planning out a route and setting everything up is great practice for running any ultra. It’s also good training if there isn’t a local “shorter” ultra race you can throw in your schedule before your big event.

Let me first clarify what I mean by self supported. This doesn’t necessarily mean you have to carry all the stuff you’ll need for the entire distance you are running. It just means you’re the one setting everything up. You can have drop bags or meet up with a supportive friend/loved one to get additional items or trade out gear.

There are two main goals for doing this type of run. First, to get a good taste of where you are at in your training and what you  need to work on. Second, to get a good idea of how to pack drop bags and what you’ll need at particular places during a run.

The distance of the run depends on the distance of you’re main event. If you’re running a 100, consider putting together something between 40-50 miles. Yes, you’ll have to take a few days off afterward to recover, but you’ll be doing this two months before race day so you’ve got some time. If you’re running a 50 miler, shoot for 30 miles.

If you’ll be running at night during your race, setting this up as a night time run or an early evening (finish in the middle of the night) run is going to help you get more comfortable with the night portion. It’s also helpful if you don’t just sit around or sleep all day before you do this run. If you work, go to work. If you need to do grocery shopping, do it. This will give you a good sense of running tired.

If you’re running during the night, I would encourage you to find someone to go with you to keep you company and for safety reasons. Also make sure you are familiar with the route you’re taking since it wont be marked like it would be in a race.

Figure out your route

Try to find something that is similar to what you’ll be running in your race. Maybe not as difficult, but similar terrain wise. Don’t choose a road route, if you’re gearing up for a single track trail race, unless you don’t have any other choices. Find a route where you can meet someone once or twice to refill your supplies. Even if you’re not meeting up with anyone, make sure someone knows when you’re leaving, the route your taking, and the time you expect to be finished (just in case).

You might be able to place drop bags along the route or just pack them and give them to your support crew to bring with them and then only use the supplies out of the bag for that stop (unless its injury related, of course). This will help you know what to pack for a real event.

Get creative and have fun with your very own ultra event.

Running Preggers: Diastasis Recti

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This is something I had never heard of before this pregnancy (my third). Diastasis Recti is a condition when the muscles of the abdomen separate, the rectus abdominis (six pack), separate. This usually occurs during pregnancy, however, it can occur because of other conditions. It’s what causes the classic “mamma pouch.” approximately 44% of women have it even at 6 months post partum and 33% at 12 months post partum.

This separation occurs to make more room for your growing uterus, which is exerting pressure on your abdominal wall causing the muscles to bulge forward. It’s not a tear, but a stretching of the linea alba, aka the connective tissue that runs vertically along the midline of your abdominal wall.

Diastasis Recti can cause serious health problems if the separation is large. Most women do not suffer from a large separation. It can cause back pain, pelvic pain, and basically you don’t have anything protecting your organs. It’s fairly easy to check yourself for a larger than normal separation between the abdominal muscles. Here is a video .

How to check for it: lay on your back with your knees bent like your going to do a bridge. Then pull your pelvic floor up and lift your head and shoulders like your doing a crunch. In this position place your fingers on your belly button and move straight up in a line feeling for the separation go three inches above and three inches below the belly button. If the separation is more than one finger widths you have Diastasis Recti. If it’s three fingers you should see a physical therapist.

If it’s two or less, there are some exercises you can do to heal at home. The central component of all of these exercises is the core compression. To do a core compression squeeze your core to draw your belly button in and up toward your spine while doing a forceful exhalation at the same time. Perform your core compression while doing these six exercises:

  1. Cat-cow without the cow
  2. wall sit
  3. single leg lift while lying on your back
  4. Standing inner thigh lift: lift one leg with a slight 45 degree bend in your leg and then move your foot in and up.
  5. side plank
  6. Tricep kickbacks: bend over at the waist and move your arms from 90 degrees to straight. You can use light weights if you have them.

Perform 2-3 sets with 10-12 reps 3-4 times a week. You should see improvement in 8-12 weeks. If you don’t, consider seeing a physical therapist. As always check with your doctor before beginning this program.

Exercises you should avoid are the ones which cause your abdominal muscles to push out (a sure sign that you’re increasing the abdominal pressure). Also any exercises which you cannot perform without arching your lower back off the floor.  These include push-ups, front planks, sit-ups, crunches (anything that has you raise your shoulders and head off the floor), and leg lowers (either seated or laying on your back).

As you recover from pregnancy and child birth, keep in mind that it took nine months to get your body into the shape it’s in and it’s going to take some time to get back to your pre-pregnancy shape. Be patient and be kind.

 

 

Reduce Race Day Nerves

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You’ve been training for months and months and race day is fast approaching. Staring down an ultra can cause a little anxiety, even among experienced runners. There are a few things you can do to reduce some of that race day anxiety you may experience.

Know the course and the rules of that particular race.

Knowing the course is important, from the time you start planning your training schedule and runs. Shaping your training to meet the demands of the course you’ll be running as closely as possible (or harder) is going to make you much more confident and comfortable when you head out from the starting line.

Knowing the course also makes it easier to plan and pace. If you know where the climbs and descents are, you can give a good prediction as to when you’ll be coming into the various aid stations. This is important because your crew, if you have one, will need to know what time they need to be at each aid station. In some races the space is limited and crews can only enter an aid station within a certain amount of time of their runners expected arrival.

Being able to calculate your pace lets you plan for what to put in drop bags at the aid stations. You’ll have a good idea of which aid stations you’ll go through during the night and be able to pack headlamps and warmer clothing, as needed. Getting all your drop bags ready 4-5 days in advance of race day will help you stay calm and not feel rushed the day or two before.  

You’ll need to know cut off times, when you can have a pacer, and where your crew is allowed to be. In many ultras, there are some aid stations where crews just can’t get to or aren’t allowed do to space or other reasons. You’ll want to make sure you have a drop bag with all the stuff you might need there especially if it’s going to be another 10-15 miles until you see your crew. In most 50 mile races you’re not allowed to have a pacer until at least 30 miles in and for most 100s its going to be around mile 40-50 (usually when the majority of runners are going to be heading into the nighttime hours).

Something you can do throughout your training to reduce your race day anxiety is to not duck out of training runs that are difficult due to the weather or because you stayed up too late the night before. Even if your stomach is a little edgy, I would encourage you to go out and get miles in. The weather on race day could be anything and if you’ve run in similar conditions, you won’t worry about it so much on race day. Weather can also change very quickly during mountain races. When you’re out in the mountains for 24-36 hours you can see sun, rain, and snow. So make sure you know what is within the range of normal for the area you’re race is in.

Have a fuel and hydration plan. If the menu is not included in the race details, you may want to contact the race director or just plan to bring your own food and electrolytes. It’s fine to grab some potato chips at an aid station if they look really good, even if you don’t generally train with them. Do not try anything that’s “complicated” or has a lot of ingredients unless you’ve tried it before. During your training, experiment with different foods and find what works for you. You’ll need a few options because eating the same thing for 100 miles is tough. Same goes with electrolytes and water. Pay attention during your training runs and keep logs of what you’re consuming, how much, and the temperature outside.

Reducing your nerves on race day really begins during training because that’s when you should be building confidence in your ability to tackle the challenges of the course (course specific training), and developing a good fuel and hydration plan (keep a training log).

Individual or Team Sport?

Nicole Lowe McBride2 Comments

Do you think of running as a team or individual sport? One of the appealing things about running, for me, was that I could do it as an individual. When I began running my schedule was such that no one else in their right mind wanted to do (2 am long runs since I had young children).

It wasn’t until years later that I began running with friends and on a team (relay team). I loved running with my team and would love to pull another team together for more relay races in the near future.

But Ultrarunning as a team? Why not? I’ve met many couples who run as a team and some running partners/friends who run as a team. I think this can be very beneficial to many people and if you are a social runner, I highly encourage you to find others who are social runners and make it a team event.

The most difficult decision a team must make is if one drops out do the others? What if one runner just doesn’t have it that day, and so they are going at a much slower pace than what the others can do. Does everyone slow down (no runner left behind kinda thing)? I think these are questions every team should answer before showing up to the starting line.

If you are teamed up with another runner and are sharing a crew and pacers, the questions above become even more relevant if you’re going to continue while a teammate either slows down or drops from the race.

I’ve trained with other runners and have always been very upfront about race day and running together. If we happen to be going at the same pace great, if not, we’ll wait for each other at the finish line. To sum it up-training together doesn’t mean racing together.

Even if you don’t run with someone else, ultrarunning can still be viewed as a team event because there are few ultrarunners who get through a race alone. You have your pacers and your crew and they are your team. Choosing individuals who work well together is very important. The more you work with them as if they are a team the better your outcomes will be. Conducting team meetings and recruiting the same people for multiple events will help you achieve better outcomes at your races. Obviously, these people must love you and you’re likely crewing/pacing for their races.

For those out there who think that ultrarunning is a lonely sport, you are sadly mistaken. We are a tribe of individuals who share a passion for putting one foot in front of the other. Although our teams look different than those of a cross country team, they are likely more closely bonded with one another than many other sports teams. After all, sacrifice, suffering, sleepless nights, and a common cause form bonds that run deeper than the blood we leave on the trails.

Top Five Mistakes of a First Time Ultrarunner

Nicole Lowe McBride1 Comment

If you’re new to ultrarunning and have looked into planning for your first ultrarace, you’ll notice how overwhelming it can become pretty quickly. There is a lot of information out there (including on this blog) and sifting through it can become a full time job. Ultrarunners love to share their knowledge and expertise with others, especially those just getting into the sport.

Watching a new ultrarunner cross their first finish line is such a treat. The emotions that dance across their face and those of their loved ones waiting for them is truly inspirational. Out of my love for the newbies, here are my top five mistakes I see first time ultrarunners make.

Forgetting the Mental Training.

Running an ultra is not just a major physical effort. It’s a mental endurance event too, especially as you reach the 100 mile distance and beyond. In marathon running, runners talk about hitting the wall. Well, in an ultra there are lots of walls and they are usually followed by a dark pit of despair and then the pain cave. Leaving out the mental training can destroy your race. There are many runners who were physically fine to continue an event, but chose to drop because they had fallen a part mentally due to the exhaustion and concept of traveling 100 miles by foot all at one time.

You have to be ready to deal with your self defeating thoughts because they will come at some point during the race and they may visit more than once. Being prepared with positive affirmations, memories of when you overcame challenges before, and knowing that it’s a normal part of the ultra-experience makes a huge difference.

Ignoring Small Problems

When you’re running 50 or 100 miles (or more), things go wrong. Sometimes it’s one or two things, and some times it’s everything. They can be big things or they can be small things. The one thing you can’t do is ignore what you believe to be small because in 24-36 hours and over 100 miles, small becomes very very big.

If your shoelaces become a little loose, tighten them as soon as possible to prevent your foot from sliding back and forth or say hello to blisters. Tiny rock in your shoe-stop and get it out ASAP. Hot spot? yeah, take care of that right away. Some piece of clothing not quiet in the right place? fix it, lube it, or suffer in ten miles.

Fixing little problems as soon as possible is better than taking a long time or dropping from a race because you thought you could ignore it.

Dehydration/Electrolyte Imbalance

Finding the right balance for your body can be a challenge and you’re not always going to get it right.  Being able to identify dehydration and an electrolyte imbalance in your body is something both you and your crew should be able to do quickly. Knowing how to bring yourself close to equilibrium is critical. You’ll have plenty of opportunities during your training to figure this out, so pay attention an keep a log of what you consumed and what the environmental conditions were like. Dehydration or an electrolyte imbalance can cause nausea, vomiting, head aches, confusion, and much more.

Pace

Going out too fast and not walking when you know you should be walking under the circumstances are both situations which can end your race. Standing at a starting line is exciting and your all nerves. You just want to let it rip and get ahead of all these people who are going so mind mindbogglingly slow. Stop and think, why are they going slower? oh because they have 100 miles of mountains to get through on their own two feet. Keep it chilly at the beginning of a race, you can pick things up later if you have extra fuel in the tank. If you see people speed by you, keep calm and remember it’s a long race and a lot can happen.

The other issue with pace is you have to adjust to your circumstances. A hill that is very run-able at mile 15 may not be run-able at mile 55. Another situation is a run-able section in 65 degrees Fahrenheit can become not run-able in 90 degrees Fahrenheit. Pay attention to other runners especially if you find out they’ve run the race many times before and have a similar finish goal as you. I don’t mean you should glue yourself to them. Just think about what they are doing and ask yourself if it’s something you should consider.

Giving Up Too Early

Dropping out of an ultrarace is nothing to be ashamed of and nearly all ultrarunners make that choice for a variety of reasons at some point in their running career. But for every good reason to drop out, there is a runner who gave up too soon. In preparing for an event, you need to come up with reasons for you to stop such as major injury, repeated vomiting for more than an hour, or vomiting and diarrhea. Right below that should be all the things you should try to fix the problem before you actually turn over race number.

Postpartum Training adjustments

Nicole Lowe McBride2 Comments

As the mother of a newborn, it’s obvious adjustments to my training plan will have to be made. I no longer have the luxury of going out on the trails at 7 am and not getting back until 3 or 4 pm. Well, I do, but that’s not the mother I want to be. I’m the mother who gets up at 2 am, so I can be home by 7 am for my baby. I’m the mother who runs on the road most of the time rather than the trail because the road is right outside my door (aka no drive time) and I can maintain a faster pace (aka not a technical route).

So what’s changed?

I’ve added heavy lifting to my training to build strength in my tendons and to prevent injury. This doesn’t add a lot of time to my workouts, but the benefits are huge. I’ve added squats and deadlifts. Yep that’s it. Maintaining proper form is essential, so if you’re going to add this make sure and watch some videos on youtube or have someone who knows what they are doing get you started. You only need to perform 4-6 repetitions at the highest weight you can do. You need to do this four to five days a week.

I’ve also added HIIT training to my schedule. You can do HIIT training for 10-15% of your weekly training and reduce your running miles by 15-20% without negatively impacting your performance on race day.

I run an up weekend and then a down weekend. This means every other weekend is high miles and the down weekend is half of the high mile weekend.

Another adjustment is acceptance of the treadmill. I know I’m going to have to find a way to tolerate and maybe even enjoy my treadmill running because I’m a mom who wants to be available when my baby needs.

What’s stayed the same?

I run four days a week. My runs are quality runs. I include hills (up and down) in most of my runs. I do a lot of core strength and balance training.

My times will increase as I’ll have to stop to feed my daughter, but every moment will be worth it, because she’ll give me the strength to get back out there and finish what I started. I’m a mom, and I’m an ultrarunner. I’ll continue to run 100s because I love it and because I want my daughter to see how strong she can be whether that’s in running or in whatever she chooses. I want her to know what dedication and commitment look like in the world.

Running teaches us so much about everyday life.