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How to Train Safely After Having a Baby

Giving birth to a baby is like no other experience in this world. It is highly gratifying to nurture a life inside you and then bring them into this world. Returning to running after pregnancy will require consideration of the demand your body has been through both emotionally and physically.

On the other, pregnancy also takes a heavy toll on you both physically and emotionally. The period that immediately follows childbirth (postpartum) can be equally taxing. Sliding back to normalcy and getting back into your previous running routine may take some time. 

Luckily, we’re here with some tips that may help get you back to training for a half marathon sooner than you think. 

Start slowly & be realistic 

Whether you are deciding to start training during pregnancy or after childbirth, the first thing you should do is discuss your plan with your doctor. For hassle-free pregnancies, your doctor may recommend weekly strength training or aerobic exercises. During the pregnancy/postpartum period, your body undergoes a lot of cardiovascular changes, resulting in more oxygen circulating through the body. This means your body is functioning more efficiently and you can use that to your advantage.

However, whether during pregnancy or postpartum it is important to keep the intensity level of your exercise in mind. When starting a post-baby workout, you’ll want to consider a few things: your level of activity before and during pregnancy, the type of delivery you had, and your overall health condition, both physical and mental. It is recommended you do not go into overdrive with your training schedule post-delivery. 

Brace yourself up for hormonal changes 

The increased release of the hormone relaxin during pregnancy (and also while breastfeeding) results in the pelvic floor becoming more relaxed. This, in turn, may also impact your ligaments and joints while running, increasing the chances of injury. It is, therefore, advisable to start with low-impact aerobic exercises followed by strength training. These will help strengthen your muscles and prep you for a better training regimen in the future. 

Eat a nutrition-rich diet

Try to incorporate food items that are rich in iron, calcium, omega-3 fatty acids, protein, vitamin B, and D. These will help your body recover faster from both pregnancy and running. Iron and electrolytes are especially helpful in avoiding dehydration, and if you are breastfeeding they also help prevent a drop in breastmilk production. Here are some healthy and easy breakfast ideas that fit the bill, try them out!

Pay attention to your feet

Your earlier training shoes may not fit you anymore as you may have experienced swelling in your feet, and unfortunately in some cases, your feet will be permanently bigger. Consult a professional for an appropriate shoe size for your feet. 

Do not carry your baby on the same side of your body 

Make it a point to switch sides while holding your baby. Otherwise, when you start intensifying your exercise after delivery your lower back muscles may soon give up on you. This may lead to immense pain and suffering down the hip and the leg of the side you are most used to carrying your child on.  

Run with your baby 

Babies are usually able to handle a running stroller around 6-9 months of age. Once the baby’s doctor says it’s safe; by all means, you should take your baby with you while you are running! This is a great way to bond with your new child. Just be sure to buckle them in safely according to the standards of your running stroller. Head here for some helpful tips about running with a stroller. 

Manage your load

Before you start preparing for the marathon, walk for 30 minutes without any discomfort. Once you are comfortably walking at this pace and time increment for a few weeks you can then start slowly running. You may begin at low weekly mileage and then move up slowly. You may gradually increase your speed too once your pelvic and leg muscles are strong enough to absorb the load. 

 

By following the above guidelines, you will find yourself back to a normal training routine in no time. Just remember not to push yourself too hard; listen to your body, start slow, and stay hydrated. Through a healthy and productive training regimen, you’ll be back running a marathon in no time. 

How Half Marathon Training Can Lead to a Healthier Lifestyle

7 different ways your training can create the healthier lifestyle you want

Half marathons are extremely popular within the running community. Every day, more people start running as a way to create a healthier lifestyle. Consistency is key if half marathon training is to become a factor in reaching your goal of having a healthier lifestyle. Even if you spend 12-18 weeks training, the consistency of your training plan will naturally lead you to a healthier lifestyle. Yes, you have to hydrate, get enough sleep, and eat right. That’s what will fuel your body during training. Doing that effectively will provide you with what you need during your half marathon training and factor into your healthier lifestyle. Below are 7 different ways training for 13.1 miles can create the healthier lifestyle you want.

Improve cardiovascular capacity

Your stamina will improve as your mileage increases.

Your cardiovascular capacity will become more efficient as your miles increase during your training. Cardiovascular capacity is basically your body’s ability to deliver oxygen to your muscles. This is vital to your growth as a runner! As your body gets better at this, you’ll be able to cover longer distances. During your build-up, that tough 6-mile run will become just another number during your longer runs down the road. Building up your stamina coincides with your increase in mileage, which will help on race day.

Burn calories

Once you get into the groove and start covering long distances regularly, your body’s metabolism rate will improve. New runners also burn more calories than veteran runners because they’re working harder. Don’t forget to fuel your body with a well-balanced diet and regularly hydrate. Burning calories is directly linked to the next benefit, weight loss. But you have to burn more than you take in! That’s why eating healthy foods and hydrating effectively is the foundation to a healthier lifestyle.

Lose weight

You’ll lose weight during your training if you follow your plan and eat healthily.

If you eat properly, hydrate effectively, and stick to your training plan, weight loss will occur. This could also help you become a better and more efficient runner. The less weight you run with, the easier it will be for your body to run. Some runners actually do the opposite and wear weighted vests. This makes their run or workout more difficult, helping them become stronger. Your metabolism, a balanced diet, and consistent routine are all crucial to losing weight and establishing a healthier lifestyle. 

Create structure

Finding the right balance in one’s life isn’t simple these days, especially with work, family, friends, travel, and leading a healthier lifestyle. Once you decide to train for a half marathon, you’ll need to fit that into your busy schedule. Figure out what works best for you, build your routine, and you’ll develop a natural schedule. All you need to do is be smart and tweak your lifestyle around this schedule. If you’re a morning person, knock out your run before work. Skip that happy hour and fast food and eat a healthy meal and go to bed early instead. If you have kids, take them with you. All of these little changes will create your training structure.

Better your mental health

Running can reduce your stress and anxiety levels.

Life, work, kids, unnecessary drama, and uncontrollable external factors can all increase stress and anxiety. This could lead to poor eating, drinking too much, and a lack of sleep. Running helps reduce stress and anxiety which in turn helps you stay on track. Solidifying your routine, strengthening your body, and eating well can make you fit and improve your mental health. Think of it as a cycle

  • you build a routine, eat right, and sleep well so you can train
  • your training can help reduce stress and anxiety
  • you reduce stress and anxiety so you can stay on track
  • repeat!

Join the running community

There are running groups and clubs just about everywhere. Some are free, some charge a monthly fee for coaching and training. Give them a try until you find the one(s) that work best for you. They could help dictate your schedule, introduce you to new people, and get advice from veteran runners. As you get more comfortable, you’ll meet new people and slowly become a part of your running community.

Boost immunity

Better metabolism, improved stamina, and increased lung capacity are health benefits that can lead to an improved immune system. This could help your body recover from runs faster, make you less susceptible to illness, and further your healthier lifestyle. If you’re sick you won’t be able to run or workout until you’re better. Having an immune system that’s in tip-top shape will keep you on track and in your healthier lifestyle routine.

Running has many benefits that can lead to a healthier lifestyle. Settle on your routine and stick with it. Eat right, hydrate effectively, and get enough sleep. All of these actions are connected to your training and can lead to a healthier lifestyle. All of this can benefit your mental, physical, and emotional well-being. 

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Helpful Advice for Beginner Half Marathoners

So, you’ve decided to take the plunge and sign up for a half marathon. Congratulations!

 You’re in for an amazing experience. But before you toe the starting line, there are a few things you should know.

We collected advice for beginner half marathoners that are beneficial, thoughtful, insightful, and worth a read! If you’re feeling apprehensive about your first 13.1-mile race, don’t worry—you’re not alone. Tackling a half marathon is a big goal, but with the right training plan and mindset, it’s completely possible to accomplish. Check out this advice from seasoned runners to make your transition to half-marathoner status as smooth as possible.

 Pro tip: if some terms below are unfamiliar then check out our helpful running terminology blog. 

Nutrition and hydration

  • Make sure your nutrition/hydration plan accounts for race-day temperatures.
  • Stop drinking about an hour before the start.
  • Stop at the aid stations before you think you need to. Some experienced runners will talk about how getting a little dehydrated is totally fine – and it is. But for your first half marathon, you risk more by letting yourself get behind on hydration than overdoing it.
  • Practice eating nutrition and drinking hydration during training. Experiment to find what works best for you. Make sure your stomach tolerates it. You might deal with some things better than others!

Training

  • Consistency in training.
  • If you trained well, then you’ve done everything that’s within your control. 
  • When running up and down hills, shorten your stride. Study the maps. Run the tangents.

Mentality

  • Start now ignoring that voice in your head that will tell you, this is hard, you can’t do it, you’re too old, it hurts, you can try again another race. You have to push through believing in your training and your determination and perseverance!
  • Bad patches will pass if you just distract yourself for a bit.
  • Don’t get stressed if you are a little boxed in early on.
  • Smile at all the cameras, thank as many volunteers as you can, high five all the people that put their hand out, take in all the scenery and enjoy every bit of it – YOU’RE RUNNING A HALF MARATHON!

Logistics

  • Body-glide, don’t forget it. 
  • Cotton is not your friend. 
  • However long you anticipate your half marathon will take to finish, multiply it by 2.5. Then make sure your playlist is that long, especially if you want warm-up tunes at the start line. There’s something weirdly demoralizing about your playlist starting over again when you thought it was long enough. 
  • If you feel a blister forming look for an aid station and add some vaseline or moleskin (if available).

Pacing

  • If you feel like you need to walk you need to slow down.
  • Run at your target pace, do not get sucked into running faster because of the rush you get from the other runners/crowd. 
  • Don’t go out too fast! The secret to a fast half marathon is a negative split (meaning you run the second half of your race faster than the first half). Patience! 
  • Go slow, start slow, and ignore the pressure to pick up your pace just because you’re doing well. 
  • Do not set a time goal for your first half marathon.
  • If you don’t think you’re going too slow, you’re going too fast.

And the most important advice of all

Nothing. New. On. Race. Day!

Now that you’re armed with all this great advice, it’s time to put it into practice and run your best half marathon yet. We hope these tips help you achieve your goals and cross the finish line feeling strong and accomplished.

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