Last Updated on February 7, 2023 by Heather Hart, ACSM EP, CSCS
The following post on running and breastfeeding was written by Maggie Seymour. Maggie is a certified RRCA Level II running coach, USATF Level I track and field coach, ACE certified personal trainer, Health Coach, pre/post-natal fitness instructor, and current breastfeeding, ultrarunning mom!
If you’re reading this, there’s a good chance you have birthed a baby (or are about to become a new mom), so first congratulations (and good luck)!
As ultrarunners we celebrate the strength and endurance of our bodies. We push them, test them, and nurture them – and pregnancy, childbirth, and motherhood are some of the hardest, scariest, and coolest things our bodies can do.
Frankly, that journey of motherhood can also be really gross with lots of twinges, tweaks, swelling, and stretching. Not to mention fluids. So many fluids.
Luckily as ultrarunners, we’re naturally fluid-friendly – and one of the friendly fluids out there is breast milk. If you have decided to give your baby breast milk, kudos to you. Breastfeeding is hard work, it’s relentless, and it is amazing.
In all its awesomeness, it does take some logistics, and you may have some questions about how your breastfeeding journey and your post-partum training plan may (or may not) fit together.
This mini-guide on running and breastfeeding, designed for ultrarunning moms, is here to help. Grab the babe or the pump, start a session, and let me help guide you (and those mammaries) through some miles.
Can I Train for an Ultra While Breastfeeding?
Absolutely! You can train for an ultra while breastfeeding – if you’re otherwise healthy and prepared for regular exercise. Whether you have a new baby, or you’re breastfeeding a toddler, here are a few tips to keep in mind before diving into ultramarathon training:
Ensure Physical Readiness
As coaches, we always ensure athletes are medically cleared to start training for such an incredible physical feat.
While we often hear of the 6 weeks postpartum checkup as being the most common time new mothers are cleared to return to running, the reality is there is no magical number of weeks or even months postpartum new mothers can or should return to physical activity.
Consult your healthcare provider to ensure your body is ready to resume vigorous exercise and a regular training schedule.
We also highly recommend visiting a pelvic floor physical therapist before returning to high impact exercise like running. These specialists will be able to check for common postpartum health issues, such as diastasis recti, pelvic floor, or pelvic organ prolapse.
While these certainly sound scary, they can be corrected or managed with proper exercise.
An important thing to remember is that not all pelvic floor exercises or diastasis recti “friendly” exercises are ideal for each situation. Visiting a specialist will help ensure you have the right plan to help your specific case.
Check in With Your Mental Readiness
When coaching a nursing mom, I check in with their mental readiness for such an endeavor. An ultra-marathon and the required training take a ton of mental fortitude, (and so do babies) so it may be useful to check in with yourself and ensure you’re ready to start training again.
If that check tells you something is a little “off’ with your mental health, you should absolutely take your very normal self to see a mental health professional.
Ultra-running can be very therapeutic, but it’s not a replacement for actual therapy.
Double Check the Logistics of YOUR Situation
Finally, as coaches we ask about logistics. Do you have enough time and support to start training? Do you have supportive friends and family? Childcare? Flexible work hours? Accessible hills, trails, and tracks? If you’ve completed those checks, breastfeeding or not, you’re ready to start logging miles.
Will Running Affect My Breast Milk?
No, running doesn’t impact the content or nutrition of your milk. No matter what you may have heard, lactic acid (or lactate) doesn’t harm your milk and while it may sound like it, they’re actually not really related at all (the guy who first isolated lactic acid did so from sour milk so that’s it).
Studies show that moderate exercise isn’t enough to trigger increased lactic acid levels in milk and while intense exercise has been shown to cause such an increase, nothing suggest that lactic acid is harmful to babies.
So you don’t need to pump and dump after a long run, you can feed that liquid gold to the little one, sweaty nipple and all.
Will Ultrarunning Hurt my Milk Supply?
As much as ultra-runners pour over elevation reports and running stats, breastfeeding moms can obsess over milk output. Naturally, they may wonder if ultrarunning will hurt their milk supply.
As it turns out, exercise, even ultra-running doesn’t necessarily lead to a decrease in milk supply. At least not directly.
Still, you’ll likely hear anecdotal evidence of this from fellow breastfeeding mothers.
For my first kiddo, I treated that output like a weekly mileage goal. If I didn’t hit a certain number of ounces a day, I would start to spiral. I was obsessed over avoiding anything that might lead to a decrease in supply, including running.
So let’s take a deeper dive into how your ultrarunning may potentially, indirectly affect your breastfeeding relationship and output.
Reasons why Running May Affect Breastmilk Supply
There are any number of reasons why moms may notice a decrease in milk production once they begin training again.
Some mothers start to experience a calorie deficit when they increase activity levels.
Others trade a pumping session for a quick morning jog (and this is perfectly ok! As long as your kid is fed, you’re solid mama).
Others start to feel ready to hit the trails once they’re getting closer to a full night’s rest. While no longer suffering from sleep deprivation is a win, it also means the little one is sleeping (and not nursing) through the night, which will cause your body to naturally produce less milk.
All of this is to say that starting to train for an ultra often comes at a time or starts along other factors that are more likely the culprits for decreased supply,
Which means if maintaining supply during training is an important goal to you, it’s certainly a reasonable one.
How to Maintain Milk Supply while Running and Training for Ultras:
Maintaining supply during training and running comes down to input and output (and of course hormones). Try these tips to maintain your milk supply while training for an ultramarathon (or any running event):
1. Ensure You Are Properly Hydrated
Grab a water bottle, ultrarunning breastfeeding mama: you’re going to need to drink lots of water. When you start training, you’ll need to account for water lost through both breastfeeding and sweating.
Anyone else have their hospital grade water cup at their pumping station? The very sound of my pump has me reaching for a glass of cold water. Which makes sense considering more than 80% of breast milk is water.
A good rule of thumb for breastfeeding moms is drinking four ounces of water for every ounce of breastmilk you’re producing.
For me, that equals out to being a little under a gallon of water a day. If you’re working out, you’ll need to drink additional water to replenish whatever you use for that movement – plus electrolytes.
That looks different for every mom but for me, that means I start my day like a camel at an oasis – black coffee, hospital mug of water, electrolyte tab, juice, and a second electrolyte powder (ok and a second cup of coffee – did I mention I had two under two?)
Throughout the day I sip on water, lactation teas, and a magnesium/fiber combo drink. If I’m logging a long run I’ll add a beet juice prior, endurance powder during, and amino/protein shake afterwards.
If that sounds like too much, it may be for you. The best way to check your hydration is the same way you check your kiddo’s – output. That’s right. Monitor your urine throughout the day, both quantity and color. It should be pale yellow, and if it’s pale yellow, you’ll likely be taking all your bathroom breaks.
2. Ensure Adequate Caloric Intake
Calories, take them in, use them up. Make sure you are consuming enough calories to fuel your body’s energy needs for both milk production and training.
As a general guideline, you’ll need an extra 500 calories a day for breastfeeding and then a corresponding increase in calories based on your energy output on the trails.
Make these extra calories a nourishing, comforting, healthy foods. Oatmeal is a favorite starter for breastfeeding moms and runners alike. Whole grains, fresh fruits and veggies, and lean proteins are all the building blocks to increased mileage and milk.
3. Focus on Health over Weight Loss
Many new moms look towards running as a way to lose any additional weight gained during and after pregnancy. We don’t advocate for that for any number of reasons.
Running often moves us into smaller bodies, but not always, and as a breastfeeding mother you’re balancing hormones, recovering, and nourishing a little one.
Focusing on the health of you and your family may prove to be more attainable, not to mention a more useful goal of your postpartum training.
4. Consult a Lactation Specialist
If you are struggling with maintaining your breast milk supply, schedule an appointment with a lactation consultant.
There may be unique circumstances affecting your situation, and an in-person meeting with a specialist will help you better understand what steps to take to help increase or maintain your supply while continuing to run and train.
5. Wear a Good Sports Bra
Finally, get a good, supportive sports bra. Chances are, your old sports bra might not cut it during the postpartum period.
Maybe you’ve been enjoying your newly sized breasts during your pregnancy. Maybe they’ve been unwieldy and ungovernable.Whatever the case, larger breasts make for a different running experience. When those breasts are producing life-sustaining milk – well that’s a whole ‘nother layer.
Luckily for us modern day moms, we have a host of gear options to help us. (Fun fact, did you know we put a man on the moon before we invented the sports bra? We’ve come a long way since then). The market is new, but growing for breastfeeding sports bras.
Tips for Choosing a Running Sports Bra:
- Pumping vs. Nursing Sports Bra: Make sure you pay attention to which models are for pumping and nursing and which are just for nursing. The openings are different according to their purpose.
- Impact Rating: Be sure to look for bras designed for high-impact exercise and get yourself properly sized. If you’re extra busty (like me) don’t be afraid to double up. I’ll throw a stretchy medium-impact bra over my nursing/pumping one for a little extra support. Those breasts are doing some incredible half-science half-magic work my friend, they deserve some support.
- Straps: Consider what kind of straps make the most sense for you. Some sports bras have adjustable straps, helping ensure good fit whether you have pre-feeding full breasts, or post-feeding smaller breasts.
Here are a few sports bras for breastfeeding mother runners:
- Kindred Bravely. The material of the Kindred Bravely sports bra line is durable and stretchy, design is simple (i.e. easy to put on) and I love their range of inclusive sizing.
- If you are looking for something with a few more frills – try Love and Fit, Sweat and Milk, or Born Primitive – all make sports bras for nursing and/or pumping. (Although I’m not a huge fan of super strappy types. They look cute, but it can be a workout just getting them on, not to mention the risk of chafing).
Can running while breastfeeding cause mastitis?
Running itself isn’t known to cause clogged ducts or mastitis, but tight bras (i.e. sports bras) can be problematic, especially in the early stages of breastfeeding.
Minimize the Risk of Mastitis while Running:
- Strip that sweaty sports bra off as soon as you can post-run. Yeah, I know, I probably don’t even have to tell you that.
- If you start to notice a clogged duct, treat it like a muscle cramp and massage the hell out of it.
- Let the little one feed from that breast first and make sure you’re not going overboard on pumping extra milk to stock the freezer. Much like overuse injuries, pumping way more than your kiddo needs can lead to oversupply issues like clogged ducts and mastitis.
- If you notice the breast is hot to the touch, red or inflamed, or if you’re experiencing flu-like symptoms – get to the doctor to get checked out.
- Finally, be sure to pump, feed, or otherwise empty both breasts immediately prior to a run. This not only reduces your chances of clogged duct and other problems, it also feels so much better.
- Finally, depending on how quickly your breasts fill up, you may want to plan for feeding or pumping during your run/race. Here’s how.
Can I Breastfeed my Baby in the Middle of an Ultra?
You may be wondering about breastfeeding in the middle of an ultra. I’m here to assure you that you can breastfeed your baby in the beginning, middle, and end of a run. (Check out Sophie Power’s story for inspo.)
If you have breasts, milk, and a baby then you can breastfeed during your ultramarathon. Have your partner, family member, or trusted friend meet you at various aid stations or crew check points so you can nurse your baby mid-race.
While there are laws protecting the right of nursing mothers to fall back on, the culture of ultra running is (or should be inclusive).
Ultrarunners are known for being dirt bags, and for our embrace of all things body – to include body fluids. We pee (and poop) in the wilderness, snot rocket on cold winter mornings, and drain our blisters while popping potato chips in our mouths.
If we can do all that, no one should bat an eye about a nipple slip – especially if it occurs while a badass mom is feeding her child. If you’re comfortable, go for it.
Prefer a little more privacy? Check out one of the many lightweight and breathable nursing covers available.
Tips for Pumping During Long Runs or Races
Missing the baby portion? Pump away. Here are some mid-race pumping strategy suggestions to help you make it to the finish line of an ultramarathon (or any distance race).
1. Invest in a Quality Pump
The market is flooded with a variety of handfree, cord-free pumps – from electric models like the Medela Freestyle, to the in-bra wearable Elvie and Willow pumps.
Your breast pump can either be left in aid station drop bags, or brought to a pre-designated check point by someone on your crew.
For the lightest weighted option – try a manual hand pump like the Medela Harmony or the longtime favorite Haakaa, a foldable single piece silicone pump that tucks neatly in a race pack.
2. Have a Storage Plan
If you’re planning on saving the milk, plan to bring a couple bags (I love the Kiinde twist cap kind for no-leaks), or arrange for a drop off.
Breast milk has natural antibacterial properties, so it’s good for four hours at room temperature.
If you’re sweating it out in warmer/humid climes, you may want to plan on using it for non-ingestible purpose. Yes, there are all sorts of awesome things you can do with human milk – milk baths, jewelry and skin treatments just to name a few.
3. Pump & Dump
Lastly, it’s perfectly OK to take a deep breath, thank your body for its gift, and dump the milk, all while telling yourself that you’ll make more.
Ultrarunning and Breastfeeding: Final Thoughts
Breastfeeding looks different to everyone, not altogether unlike ultra-running. My best, most straightforward advice boils down to this: listen to your body, reach out for support, and follow your priorities, not the pressure you may feel from family, loved ones, or social media.
If you decide to start weaning early so you can knock out that goal race. Good. For. You. Whip up some formula and hit the trails.
If you decide to back off the mileage, push that “A” race off another year so you can maximize nursing sessions with the little one. Equal applause my friend.
Determined to do both? Get after it. This is your body, your family, and your training – you get to decide.
And like a good bra, we’re here to support you every mile of the way.
Maggie Seymour is a certified RRCA Level II running coach, USATF Level I track and field coach, ACE certified personal trainer, Health Coach, and pre/post-natal fitness instructor. Maggie started running when she was 13 and absolutely hated her first mile. In the two decades since she’s grown to love the sport (but still hates the first mile), participating in dozens of marathons, ultramarathons, multi-day events, adventure races, and even a few triathlons (including one ironman distance race).
Lindsay
Loved this article, thank you!
Tiffany
Thanks for this article. It has so many great tips. Do you have any tips or ideas about storage for the long day? Like the chill bottles to preserve the milk until you can get to a freezer. Ideas for multi-day events? Portable freezers?