The Nursing Runner

Since becoming a runner (okay, maybe a little while--or long while later) in my late teens, I've simply considered myself a runner. Period. There were only two adjectives that I ever found necessary to include--"woman" and "slow." But within the last 16 months, I've had to add other adjectives like "pregnant", "sleep deprived," "mother" and "nursing" to describe the runner I am. And I've finally acknowledged the most important one to me yet--"dedicated." So that makes me a "dedicated-sleep-deprived-nursing-mother-slow-runner." (Yeah, I dropped "woman" because "mother" sums that up nicely.)

During my pregnancy, I ran, hiked and walked throughout. It was very important for me to continue my active lifestyle, both because of the obvious health benefits and because of how easy it is to CONTINUE a habit as opposed to picking it back up. And I was fortunate enough to be able to continue doing the things that I loved safely. I was the only woman I knew that ran during pregnancy and I had to deal with a lot of negative comments from people who thought I was abusing my unborn child. (There were some positive comments, too.) I documented my experience here as best I could so that anyone dealing with the same issues could find something with which to relate. And perhaps I documented my thoughts for myself, too.

So today, I'm here to give some more advice for any mother that may be wondering if they, too, can run while nursing. (Okay, not exactly WHILE nursing, as in "at the same time as." I've never actually tried to nurse my son at the same time as I ran. But you know what I mean.)

Most of the following tips will be common sense and will even be exactly the same as the tips you would expect to find for pregnant runners. But they are important, and worth repeating. And just as I was virtually all alone as I ran/walked/hobbled down the paths and trails of my pregnancy-hood, you can assume that I'm still very much alone on my journey as a nursing runner. So, I share my experiences so that you may be able to foster your own, should you find yourself nursing both a love for running and a lovely little person. And if you have anything to share, please do so!

1. Listen to your body.

As a runner, you're probably very good at listening to the cues that your body offers you. (Example: Wow, that cramp only comes on when I'm not well hydrated...) And if you're like me, you became hyper-aware of every bodily function and function of your body during pregnancy. Use everything you've learned and apply it well now. You probably have very different circumstances now than ever before--less sleep, post-pregnancy aches and pains, and time constraints and it's more important now that you truly pay attention to the needs of your body.

2. Fuel up and hydrate wisely. And sleep when you can.
Chances are, you probably make healthy choices about the food that you eat because you are nursing. And of course, you always sit down with a glass of water! But it's more important than ever to take care of yourself because, as much as you love them, our little nurslings are leeches. The better you take care of yourself, the better you will feel after your runs--which inevitably are immediately followed by a nursing session. These sessions can leave you feeling drained both literally and figuratively but if you are consistently providing your body with proper nutrition and hydration, you will feel much better.

3. Plan ahead and enlist a supportive helper.
Your breast pump will be your best buddy. Pump or nurse right before you leave, if possible. Full, heavy breasts are at the top of the list when it comes to running discomfort. If your partner or a friend or family member can watch your little one while you run, they may also allow you the benefit of coming home to a well-fed and well-cared for baby that doesn't need your immediate attention, freeing you to stretch and take a shower.

Note: until your supply balances out, the early runs will be challenging if you don't pump beforehand--especially if you are going for a long run. Again, may I stress the importance of the breast pump?

4. Be patient and optimistic.
All of those aches and pains that you felt during pregnancy are still going to be there but they will gradually improve, even as you continue to nurse. More than 8 months out, I still have discomfort during and after my runs in my pelvic area but the onset is much later than it used to be (Two months after having my LO, I started to feel the discomfort 2-3 miles into the run. Now, I don't notice it until 7-8 miles in.)

Both your ability to cover longer distances and your speed will improve over time--and honestly, not very much time. Don't be discouraged. Every run I've had since giving birth to my son, I reflect on how far I've come. I think about how awesome it is that I have a beautiful 8 month old and I'm actually able to run 15 miles or 13 miles or 2 miles. Count each improvement as a success, no matter how small it might be!

5. Set goals, challenge yourself and never underestimate your abilities.
Despite what you might find yourself feeling these days, you are incredibly special and incredibly important. And allowing yourself the freedom to do the things that you love, like running, is important necessary. Every new mother book says it--you can't properly take care of the important people in your life if you don't first take care of yourself. I'd edit it to make it more realistic for us moms out there--you can't properly take care of the important people in your life if you don't at some point, after the baby is fed and changed and hugged take care of yourself. You will be a better mother (and better in all of your roles) if you do something good for yourself. And if it helps, register for a race or two to keep your motivation level high.

Don't underestimate your power and strength. Of course, you aren't sleeping enough. And you'll be tempted (just as I am, sometimes) to talk yourself out of running because you are stretched so thin as it is and even a 3 mile run will wear you down so much that you'll suddenly become ill and everything will fall apart. Well guess what? That's hogwash! Go out and run, sleep-deprived or not. (Of course, see tip #1 above.) The mental, emotional and physical benefits that you'll receive during that run will more than likely be just what you need to feel refreshed, strong and healthy. Sleep will come later...much, much later.

We really can have the things that we most want for ourselves. It just takes a little planning and dedication, along with some support from those that love you. Do take care of yourself during this special time but don't overthink it. Just be a great nursing runner!

Challenging Myself to Become Stronger

Since my pregnancy, I've had to come to terms with the changes my body has undergone. But contrary to what you may be thinking, it's not my weight that is my biggest concern. No, as a runner, I have more important things to consider. Loose pelvic ligaments and a weak core are my biggest threats right now and these are things that I'm working hard on improving--not just for my running health, but also for my general well-being.

I've been doing core workouts pretty religiously and have seen some relatively fast improvements, but unfortunately, I'm still not in the shape I was pre-pregnancy. I also began the 100 Push Ups Program again and look forward to reaping the benefits from that. Earlier this week, I found something that piqued my interest. Okay, I didn't find it, per se, another runner shared it with the community at Run the Ville. Anyhow, I'm referring to the 100 Up, 30 Day Challenge. This is a challenge to do the exercise for 30 days in an effort to discover if there is any impact on your running form. At first, I wrote it off as pointless but then I actually started paying attention. One big thing happened to change my mind and helped me decide to actually participate in the challenge--I practiced the exercise as I saw it on the video. After doing it, I FELT it. In my mind, even if it didn't impact my running form at all, the exercise itself was going to help me strengthen my core and hip flexors. Actually, I'm a little afraid of doing the challenge because I have a feeling I'll be quite sore...but a little soreness never stopped me!

The challenge begins on Friday, November 11, 2011--join me! I plan on doing my 100 Ups just before a run as a sort of warmup, or on my scheduled days off, whenever the baby says I can! I'll keep you posted about how it goes for me!

Oh, and just to be safe, here's a link to some common hip flexor stretches and the pigeon pose--this is where I'm feeling tight after doing just a few practice "Up" exercises!

Home Run 10K Race Report

Another beautiful run through Bernheim Forest! This year's Home Run race--which benefits the Home of the Innocents, a local non-profit agency that provides all types of assistance to children and families in need--was even more meaningful than in years past. It feels great to support such a wonderful organization for the last few years (even beyond race day). Additionally, Bernheim holds a very dear place in my heart and makes a beautiful race course, especially during this season. Also, I have always had an appreciation for the participants in general, who are always friendly and a great group of people to run alongside. But this year, all of those wonderful reasons for loving the Home Run race received an addition--this was my first race since having my baby 3 months ago and the first non-pregnant race I've done since this same race last year. It just felt good to be back at it and doing it on my own terms. As much as I loved being pregnant and having a constant "buddy" with me during all of my training runs and races, it felt good to be an independent being again. Today was my postpartum rite of passage!

Racing, much like my training runs, requires much more preparation and time management now that I'm a Mother, and especially a nursing Mother. There's no longer any "getting up and going" anywhere, especially a run. So I woke up and did my "running Mother" routine and dressed in my Halloween costume, which I adapted a bit to make it suitable for running. I dressed as the "Sun Drop girl," and I will post a picture from the race as soon as DM gets me a copy! Now, the Sun Drop girl has a very confident, yet silly personality and looks like this (not the Planter's Nut):

I got dressed in the outfit (running tights instead of leggings and blue running shorts instead of denim, of course) and got everything ready to go. Just as I was about to leave, I looked at myself in the mirror and I felt a knot in my stomach. Was I really going to go to the race like this? I felt so ridiculous--"what if nobody there has seen the commercial? What if they don't get it?" I had a talk with myself and decided that I didn't care what anyone thought (lie) and hopped in the car!

The ride there was smooth and quick but once I got off of the expressway, I saw nothing but brake lights and lots of them. Traffic was backed up at the entrance to Bernheim Forest--this is something I have never seen before. In previous years, I assume I arrived at the race much earlier. Today, I was about 20 minutes later than normal and there was a marked difference. But once past the entrance, things went pretty quickly and I was able to park. Taking a step out of my car proved to be a scary experience because, even though I had "pep talked" myself, I was still feeling a bit nervous about my outfit. My boost of confidence came as I was walking past the incoming stream of vehicles and people in the cars were looking at me and laughing--not the kind of laughter that evokes pity, but the kind that a comedian gets when he tells a funny joke. I knew that at least some people would recognize me and get a kick out of it.

After grabbing my bib and surveying the crowd of people for faces I recognized, I had a decision to make. I had 9 minutes until the start and I could either warm up or go to the bathroom. I decided I'd rather have cold muscles than a full bladder. The running gods were on my side (I'm sure it was the Sun Drop outfit) and after I used the bathroom, I made it to the start line where they informed us that there had been a problem and they were going to postpone the race by 5 minutes. So I got a short warmup in after all!

When you are alone at the start, there's not a lot to do but listen to other people talk. And there were some fun conversations this morning ranging from "I don't really feel the need to match when I workout" to "I can't believe she brought her child here." I also tied and re-tied my shoes about 4 times. They just weren't feeling right.

Finally, it was time to go and I started my Garmin as I crossed the start. I made a big decision and one that I've never made before. I decided to conserve energy and not "bob and weave" through the walkers and slower runners (surprisingly, there were quite a few people running slower than me...WTF?). I moved to the left and joined a stream of runners, who fortunately, weren't running all that fast, and I stayed steady and slow. I knew that the worst part of this 10K was the first 5K and I wanted to make it through without losing steam. At the first turn, I saw my Mom standing there waiting! I was surprised to see here there because I thought there was no way she could have made it in time! I "dropped it like it was hot" for her and took the first turn. After soldiering up the first few hills, I was surprised (and a little worried) to see that I had just run my first mile in under 12 minutes. During my test run the week before on the same course, I had run that first mile in over 13 minutes. Yikes.

Near the end of the second mile, I looked ahead and saw a runner of the shorter variety wearing orange--my favorite color. I thought it might have been Lenore but couldn't tell from so far behind. I saw a woman struggling and I told her to not give up. We talked for a several yards and I gave her a few more encouraging words before heading off. As I got closer to the person I thought was Lenore, I began yelling her name and realized she had earbuds in! The lady running beside her tapped her (and probably scared her to death!) to get her attention for me! She was having a shoe lace problem and by that time, I was beginning to notice that I wasn't feeling so chipper anymore. Walk breaks were going to be my friend this race.

As I neared mile 3, I could see my Mom on the big hill waiting for me. I "dropped it" again for her and out of the corner of my eye, I saw a big red stroller coming at me. It was my wonderful Husband and my little guy! That absolutely made my DAY! I stopped to give them a kiss and declined a can of Sun Drop that my husband offered and continued on, ready to tackle the mostly uphill portion of the next mile and a half.

During the next 3 miles, Lenore and I played a fun game of "Leapfrogspankdatoosh." Really, without her being there, I'm not sure how I would have performed. I also got excited for her because she told me she didn't have high expectations for her finish time but I knew she was doing better than she thought!

There came a point on this long, mostly uphill road where I thought it would never end. Where the EFF was the turnaround? Had they already packed everything up and gone home? Did someone trip over a tree branch, crash into the cone and knock it down the hill? During my training run the week before, I intentionally went much farther up the road so that I would be prepared mentally and physically for this moment. Turns out, that preparation did no good. The only thing that kept me from giving up and turning back early was the nice volunteer that told me that I didn't have much longer until the turnaround. And she wasn't one of those lousy liar types--you know what I'm talking about. The person that yells, "Hey, you're almost done" when you actually have 23 miles to go. I want to hurt those people!

I see the turnaround, and there's another nice volunteer who gave me encouraging words and finally--time to fly. (Okay, 11:00 minute miles are not flying, but give me a break!) All (or mostly) downhill from there. I was fatigued but I tried to push as good as I could.

As I neared the 6 mile mark, I saw all of the faster runners and 5K'ers in their cars, heading home! I could be one of them soon! I made the last turn and I hear Snoop Dogg ft. Pharrell: Drop it Like it's Hot blaring at the finish. My adrenaline shot through the roof--what a coincidence!! Then I heard my name and almost immediately, I see my Husband, Son and my Mom there smiling and cheering. I paused in front of the DJ booth and "dropped it" once more and I got lots of cheers. Last year, people were cheering as I came into the finish but I was saddened to learn that it wasn't for me, but for the mentally challenged youth that was about to pass me. Turns out, if you are in your thirties and a slow-as-molasses runner and you want to get cheers at the finish line of a race, you should dress in a costume and have some awesome family members there to back you up with suitable song requests. Best finish ever!

My goal was 1:15 and my Garmin read 1:12:32--chip time was a minute slower and I have no idea how. I'll record my chip time as official but I'm going to go with my Garmin time!

Here are my splits in case you're interested, and even if you aren't:

1-11:57

2-11:59

3-11:56

4-11:54

5-11:45

6-11:19

0.2-12:07/mile

Obviously, the final 0.2 was a little slow due to the "dropping!"

Great time as always and how amazing it was to finish the race and be able to hug my baby boy!

How Running Prepared Me for the Biggest Marathon of My Life

Since my first run at age 17, I have progressed greatly as a runner, of course, but more importantly, I have faced and overcome many challenges that have greatly improved the quality of my character. Running has given me more confidence and revealed within me a previously undiscovered inner strength. However, when I took those first steps in 1997, I never could have imagined that it would prepare me for the most important "marathon" of my life--natural labor and childbirth.

Although this marathon involved absolutely no running, running actually helped prepare me for this most spectacular event, which shares many similarities to the 26.2 mile footrace. Sure, there was no planned start time, no finish line, and no other competitive participants, but just as in running, a laboring woman must have endurance, focus and discipline to be successful.

Training: This is one of the most important aspects of any race, but especially the marathon distance. Most marathons require a fair amount of training--at least a few months. I "trained" for almost 9 months, making sure I took care of my body and ate nutritiously, just like a runner should!

I made the decision to ATTEMPT a natural birth during my sixth month of pregnancy, so I only had about 3 months of training in that area!

Packing the Bag: No Body Glide or GU in my hospital bag, but I did pack a Runnersworld Magazine and LOTS of other stuff--99% of which I didn't even end up using during the labor process.

I opened my eyes three times after my hospital arrival. I was too busy breathing through each contraction to even think about my fully loaded iPod, my aromatherapy lotion or the next Sudoku puzzle.

Race Day: Sure, I had no idea when this marathon would begin, but it had to start sometime. Start the clock!

I was in labor for about 16 hours--4 of which were at the hospital--and that's about how long it would probably take me to actually run a marathon. LOL

Hitting the Wall: It happens to the best of us. You reach a point where you think you just can't go anymore. During labor, it was at this point that I asked for an epidural. However, just like in running, you have to keep pushing through the discomfort...and that's what I managed to do--without the epidural.

Lack of Confidence: This is the mental aspect of hitting the wall. I think most runners reach a point during their race where they not only question their training, but themselves. (Will I reach my time goal? Am I going to have to stop and walk? Is that nagging injury starting to bother me? Why am I doing this to myself?)

When I reached 6-7cm dilation, my confidence wavered and I felt like I was not going to be able to continue laboring naturally. Not only was I in pain, but I had no idea how much longer labor would last and I desperately wanted to have strength and energy at the end to do the pushing.

Crowd Support: This is EXTREMELY important during any point of the race, but ESPECIALLY when you've hit the wall. Fortunately, I had a great nursing staff and an even more fantastic Husband and Mother to provide all of the mental, emotional and physical support that I could have ever needed to make it through the most difficult part of this event.

When I lacked confidence, my charge nurse was there to give me advice and positive reinforcement. My Husband provided non-stop support and gave me the courage to keep going!

Nearing the Finish: Something happens to a runner when she knows the finish is near. She has a feeling of pride that she has made it so far, and of course, she feels euphoria because it's almost over. Somehow, a runner nearing the finish usually finds that extra "kick" to speed up and look good (read: not dead) while crossing the finish. When the nurse told me I was 9 1/2 cm dilated, I knew that I had actually made it and luckily, didn't have far to go.

When the nurse told me I was almost fully dilated, I happily said, "Oh sh*t!" I was so excited--but the real turning point was at one point, I actually opened my eyes to look around and the population of a small village entered my room. It was then that I realized that I truly was nearing the finish and that alone gave me a little extra strength to make it.

Crossing the Finish: The first thing a runner does when he crosses the finish line is check the time! And no matter how long it took or how the race went, he feels great pride, as he should!

After only a few pushes, my little boy had entered the world and was lying on my chest. And of course, I was proud of myself, and happy to have him in my arms--but I wanted to know what time it was!

Race Swag: When you finish a race, there's usually some really good food and drink, and probably a finisher's medal! My finisher's medal was my healthy, precious son--no medal can top that!

The rest of my stay in the hospital allowed me some pretty good food, too. I think my favorite was the Hot Brown--not too shabby! Take a hint, race organizers!

Recovery: This, along with training, is the most important aspect of any race. It's important to take the time to rest your body from the stress of training and racing. A little rest does wonders for your mind, too. After pregnancy, recovery is super important and it takes a very long time.

Nobody warns pregnant women about the difficulties she will face during her recovery period. If every waking moment (and there are a LOT of waking moments) is devoted to this dependent baby, when will she have time to take care of herself? She must. I did the best that I could to follow all of my doctor's orders whenever I had time--and if I didn't have time, I tried to create time because it's just THAT important!

When I learned I was pregnant, I was fearful of the unknowns. In many ways, it was like my first race as a runner. I had a lot of doubts but with all of my research, planning and preparation, I learned that I could do it. Even if it wasn't fast, I most definitely could do it. Thanks to challenges like that, and realizing that I had been able to overcome most, if not all of them, I was able to have much more confidence that I could be strong and overcome in labor, too.

Now, the only thing that is left is to actually RUN a marathon. During my pregnancy, I determined that if I could successfully have a natural childbirth, I could run a marathon. And you know what, I KNOW that's true. But I still have to prove it.