Can I Run While Breastfeeding?

This question recently came up in our forum and it's a subject that's very familiar to me. I ran during the seven months that I breastfed my daughter. I trained for and ran several races during that time, including a marathon. I'm due with my second baby in December and I hope to do the same thing after he is born.

Running (or any form of exercise) is safe for your baby when you're breastfeeding, and of course it's a great way to feel good about yourself and get back to your pre-baby body. But if you plan on running when breastfeeding (not at the same time, of course!), here are some tips to follow:

• Fuel your body. As a breastfeeding mom, you'll need about 500 extra calories a day. If you're running, you'll need even more than that. Try eating 5-6 small meals a day to maintain your energy levels. If you feel hungry, that means your body needs more calories, so try eating some healthy snacks. Running does help with post-baby weight loss but, when you're breastfeeding, you need to make sure your weight loss is at a safe level -- no more than one pound a week.
• Wear a supportive bra. Even if you're not breastfeeding, you should be wearing a supportive sports bra when running. If you're breastfeeding, don't assume that your old sports bras will do. You'll probably need to get new sports bras because you'll be bigger and need more support. And don't forget to wear nursing pads for protection from leaks and increased comfort.
• Make sure you stay hydrated. Again, proper hydration is important whether you're breastfeeding or not, but it's critical when you're breastfeeding and running. Check your urine throughout the day to see if you're properly hydrated -- it should be a light lemonade color. If it's dark yellow, you need to drink more water.

Related Links:

• Can I Breastfeed While Training for a Marathon?
• Running During Pregnancy
• How to Choose the Right Sports Bra