Postpartum Training adjustments

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.

 

 

Running Preggers: The Weight of It.

Pregnancy and weight gain go hand and hand obviously. The recommendation for women who are of average weight, BMI of about 18-24%, is to gain between 25-35 lbs during their pregnancy. There are few women, or men, who want to gain an extra 25 lbs. During pregnancy gaining too much or too little has health consequences for both mother and baby.

There’s a certain level of anxiety about gaining weight during pregnancy and the ability to loose it afterward. We all have friends or relatives who never lost the “baby weight” and if they get pregnant again, they put on more weight.

You’re not going to loose all that weight the moment baby is born. Some of it is fat that you’ll slowly work off over the months that follow the birth of your little one. How much fat?

For the average baby and mother the weight distribution is something close to this:

Baby: 8 lbs

Placenta: 2-3 lbs

Amniotic fluid: 2-3 lbs

Breast Tissue: 2-3 lbs

Blood supply: 4 lbs

Larger uterus: 2-5 lbs

Stored fat for delivery and breastfeeding: 5-9 lbs.

So you’re looking at losing somewhere between 12-14 lbs right at birth. Your blood volume will return to normal over the six weeks following birth and your uterus will shrink down over the same period of time. That’s another 6-9 lbs. That leaves you with breast tissue and your store of fat.

If you are planning to breastfeed your baby, you’ll add some weight when your milk comes in (2-3 days after birth of baby), which shouldn’t surprise anyone who has picked up a quart of milk. The average milk capacity of a human female is between 25-35 oz a day. Breastfeeding burns an extra 600-800 calories a day (you should be eating 500 extra calories to maintain your milk supply), which means merely feeding your baby will help you burn of some of that fat store.

You’ll still be wearing your maternity clothes for a while after baby is born, so don’t pack your skinny jeans in your hospital bag as you prepare for the birth of your baby. The important thing is to know this is normal and not to be concerned about it. Your body just created a whole other person inside of it which took nine months. You should give it the same amount of time to lose the weight.

Lugging around an extra 25 lbs is hard work and since it’s not all fat stores, I like to think we’re getting stronger in the process.

Losing weight can be a slow process after baby is born because it’s harder to get to the gym or hit the trails for a run, not only because you have a little one to care for, but because you’re tired. But it’s doable. Give your body time to recover from the most important endurance event in your life.

Running Preggers: To Breathe or not to Breathe

Remember how great it feels to pull in the fresh air of the mountains until your ribs are at their limit and then to let it out slow just because you can and your lung capacity is impressive as a runner. Well, if you’re in your third trimester of pregnancy (28-40 weeks), you’re missing that ability and those impressive lungs.

Having reached the third trimester, you can see the finish line (even if you’re not ready for it) and you’ll be able to realize those breathing dreams once again and even baby will be expanding their lungs as yours reclaim their glory.

As your uterus grows to it’s max, it pushes on your diaphragm which shifts upwards about 4 centimeters. This also compresses your lungs a bit. This combination means you are not taking in as much air with each breath. To compensate you breathe more slowly. Wait that doesn’t make sense…

The hormone progesterone stimulates your respiratory center in your brain so the air your breath in stays in your lungs longer allowing you to get as much oxygen out of it as you can. There are a few things you can do to help with this feeling of being out of breath all the time.

First, good posture. Make sure your sitting and standing straight. If your hunched over when sitting it’s going to compress your diaphragm and lungs more (and it may keep baby turned sunny side up which is not the optimal position for birth).

Second, keep running and/or exercising. You may have to slow down to compensate for your cramped internal organs. Pregnancy isn’t the time to hit a new personal record anyway. Mostly you want to maintain your fitness level or lose as little as possible. Yoga also helps with it’s use of the breath during poses and it’s breathing exercises.

Third, relax and don’t over do it. Being hyper-vigilant about your breathing is only going to make things worse. Take time to relax each day even if it’s only for ten minutes.

Fourth, if your having trouble with breathing because of congestion try using a humidifier at night. Exercise will also help break up the mucus.

Take heart, your baby is almost ready to be held in your arms rather than in your belly. As baby gets into position to be born, she will drop into your pelvis and you may find it’s easier to breath. This is also called lightening. It usually happens two to four weeks before delivery. If this is not your first child, baby may not drop until right before delivery. As nice as this lightening is on your lungs and diaphragm, it’s not so great for your bladder.

Weekly Miles: My running is very inconsistent at this point. I run on days I feel good and it’s comfortable to run. Other days, baby’s position makes it very uncomfortable. I don’t really track miles. I’m just happy when I’m able to do a little run. Thirty-eight weeks and counting.

Chasing the Cut Off

There is almost nothing worse than missing a cut off time during a race. I’ve done it and it sucks and it leaves you wondering what went wrong and looking at all the places where you “know” you should/could have picked up the pace, but couldn’t get out of the mental funk you were in.

Cut offs are not put in place by race directors just to encourage runners to move their butts. They  set an end time for the race for both runners and race staff/volunteers. Race costs can increase when emergency and safety personnel are required to be out there for longer periods of time. It also becomes problematic if there are any road closures or access restrictions put in place due to the race event. Liability increases as participants cognitive and physical abilities diminish with the length of time they are out on the course. And lets face it, we are more cautious about jumping into a race if we think the time lines are not within our ability or we really focus our training to make sure we’re in the best possible condition to make those cut offs.

The ultrarunners who chase cut off times throughout a race are some of the strongest among us. They keep their head in the run and keep moving forward as quickly as they are able too. It takes a significant amount of fortitude and determination to keep going when you’re barely making cut offs. In my personal opinion, ultrarunners who chase cut offs or who are out there for more than two sunrises are stronger than those who finish under 20 hours.

I’ve run sub 24 hour 100 mile events and I’ve run 35 hours and 46 minutes (36 hour time limit) 100 mile events. Give me the 24 hour finish any day. Sure you get a big energy boost when the sun comes up on day two, but after two hours that’s totally gone and putting one foot in front of the other becomes more difficult with each step.

Running a 100 is hard and you’re going to suffer on some level, but the longer you’re out there the more suffering there is and the longer you have to endure it. Runners who chase cut offs are inspiring. They give me strength to push hard when I want to quit because I know they are still out there and I know they are not quitting.

So for all of you who have chased cut offs and those who will chase cut offs in the future, please know, you give us all strength. Don’t give up, a finish is a finish even if you make it by a fraction of a second.

 

Running Preggers: Vein Popping

Popping veins may be every body builders dream, but as a pregnant runner it’s not something you show your friends with joy and enthusiasm. It’s more along the lines of shock and horror. Varicose veins are another one of those lovely pregnancy symptoms. Not all pregnant women have to deal with them.

Varicose veins appear during pregnancy because your blood volume increases and at the same time the rate at which blood flows from your legs to your pelvis decreases. This increases the pressure on the veins in your lower body and can cause them to become enlarged.

Another contributor to varicose veins is the increase in progestin levels, which dilates veins. The pressure of the uterus on the inferior vena cava, the vein that carries blood from the legs and feet to the heart also adds to the possibility of having vericose veins.

There are a few things you can do to minimize and/or prevent varicose veins during pregnancy. First don’t sit or stand too long. Changing position is your first line of attack. Next is don’t wear high heels (none of you wear them anyway because your runners, right?). Wearing high heels weakens your calf and can shorten (through tightening) your Achilles tendon.

Third, wear compression socks or sleeves on your calves or you can go full out and get maternity support hosiery. Fourth, don’t cross your legs (like you could if you wanted too) during pregnancy. Fifth, elevate your legs every so often to improve circulation. Sixth, sleep on your left side. This takes the pressure off of the inferior vena cava I mentioned earlier.

Finally, exercise. Specifically, running and/or walking. The idea is to have strong calf muscles which promotes good blood flow in the lower legs. Other than these suggestions, there isn’t much you can do about the vein popping while your pregnant.

Varicose veins that appear during pregnancy typically go away within three to twelve months after baby is born. But if they don’t, you’ll be joining the ranks of 1/4th adults in the U.S. who develop them during their life time.

When they don’t go away what’s happened is the small valves within the veins that prevent blood from getting backed up are not working like they should and the blood pools and increases the pressure in the veins. The body then tries to widen the veins to compensate and they end up bulging and thickening.

Varicose veins that don’t go away after pregnancy or that you develop outside of pregnancy should be monitored by a doctor. They can cause achiness, heaviness, throbbing, cramping and swelling in the legs. They are treatable and seeing someone about them sooner is better since they can indicate a more complicated issue.

 

Running Preggers: Baby Belly Support

A maternity belt is going to be a must have for most running moms-to-be as they near the third trimester. Many women even with the support of a maternity belt decide to stop running during the third trimester because it becomes too uncomfortable. There is no shame in taking a brake during your last weeks of pregnancy ladies.

Keep in mind a belly band and a maternity belt are different. If you’re running, a belly band isn’t going to help support your baby belly. The band allows you to continue to wear your pre pregnancy clothing for a longer time and delays the purchase of maternity clothing. It will cover your belly as your shirt creeps up and it will hold your pants up when you leave them unbuttoned and the zipper more and more down as baby grows.

A maternity belt will help lift some of the baby belly weight up and distribute it more evenly across your back and hips. You can start wearing one whenever you want. I started wearing mine around week 27. I actually tried a bit before then, but found that my belly wasn’t big enough to make any difference. I should have bought a size small rather than a medium, which would have allowed me to wear it sooner.

When you reach the third trimester, baby is about 2 pounds, still pretty small, but over the next 13 weeks baby will add on 4.5-5 pounds, and maybe a little more. Running with a medicine ball attached to your abs that increases in weight every week is tough. Many women begin to feel very tired and have round ligament pain as the uterus grows to its max height and baby’s weight increases. Pelvic pain can be problematic because the hormone relaxin is relaxing those tendons/ligaments holding your pelvis together. You can also have a feeling of increasing downward pressure (not time to exit yet kiddo), which is uncomfortable.

I bought the Gabrialla belt after reading some reviews from other running mamas. Things you want to be aware of when selecting your belt are: first, washability. That thing is going to get sweaty and you’ll want to wash it pretty regularly. Second, regular washing, means you want it to be durable. The third thing to consider is breathability. Being pregnant generates a lot of extra heat, so wearing something around your middle that traps heat in, is not going to work.

The Gabrialla goes around your low back and then under your belly. If you do it up too tight it can push on your bladder. You want it snug and comfortable. My daughter will kick and push at the belt before and after our run, but she is rocked to sleep while we are running. You can wear it over or under your clothing. I wore it over just because I didn’t want to risk any chafing.

I’ve had a few women come and ask me about the maternity  belt when I finish a workout at the gym and I’m always happy to help keep another mom-to-be active and happy.

 

Running Preggers: Clothing issues

Sure, you can just wear larger sizes of clothes, but who really wants to do that? It’s much more fun to show off that baby bump, especially, at the gym, on the trail, or out running on the road. Show the world pregnant women are strong and fit.

The problem is maternity fitnesswear is kinda expensive and then you’re only going to be wearing it for a few months. Every woman and every pregnancy is different and will change what clothes you need and when you need them. If you’re planning on future pregnancies and/or you have extra money (after all the baby purchases), buy the clothes that make you the most comfortable, even if they are a little pricey.

Depending on how you’re carrying your baby (high or low) changes what you may need. If your carrying low, pants and shorts can become a problem before shirts do. If you carry high, shirts are a problem earlier in your pregnancy. By the end, it’s all going to be a problem though. Shorts with drawstrings and longer shirts may be the most cost-effective solution.

Sports bras are another ball game all together. You’re going to need a larger size and you may need to go up a size after that depending on how things play out. If you’re planning to breastfeed your baby, you’ll want to invest in some nursing sports bras, plus their just a bit more comfortable than normal nursing bras.

Sports bras are expensive especially as the size increases and you need more and more support. No one wants the girls bouncing around and when you’re pregnant it can be painful. If you’re going to be breastfeeding, it is probably worth the extra cost to get the higher quality nursing bras that have good support since you’ll be using them for a while. But, don’t get them too early because once your milk comes in you could go up another size. You’ll want to wait about five days postpartum before you get more than one (because you might want one to wear home after the birth).

What’s a woman to do, when you know your bra size is most likely going to change throughout pregnancy and the sports bras are pricey? Double up. Yep, wear two bras. It does create more heat, which can result in a slight heat rash for some women. But I can get two cheaper bras for less than a really high quality supportive one. If the girls were going to stay that size forever, I’d buy the more expensive one, but they’re not.

Another clothing issue you may be lucky enough to experience is chafing. Your higher body temperature and blood volume make you start sweating earlier in your workouts. Add that to your not so great fitting clothing and you’ll be investing in Body Glide or other anti-chafing cream.

Good luck ladies!

Running miles: I’ve been able to maintain the 3 miles a day at a 10:30 pace. I’m 31 weeks three days pregnant. I’m supplementing with the elliptical or stair master for the rest of my aerobic workout.