Q: I want to do Moms On The Run but my baby is due in _____. Can I still join?
A: Congratulations! It's wonderful that you are interested in staying in shape during this challenging season of motherhood.
Most expecting moms are able to maintain an exercise program throughout their pregnancy at their current fitness level. If you are new to running, this is not the time to start up running, however many of our cities have walking programs that you may enjoy. Women who have run pre-pregnancy and continued to do so throughout are certainly welcome to run in the program.
After baby, it is important to allow yourself 6 weeks to recover before really getting into a regular exercise program. In the case of a c-section this may be 8+ weeks. Do check with your doctor though if you want to begin walking, to see when the time would be right for you.
If it makes sense according to your fitness level and your due date, we would be happy to work out a prorated amount based on your before and after attendance. If you do not already have a regular cardiovascular program you are following and your doc. says it is okay, we encourage you to begin a gradual walking program now, building up to 30-45 minutes per day.
Good luck and feel free to ask us questions at anytime.
~Karissa and Laura
Showing posts with label running. Show all posts
Showing posts with label running. Show all posts
Wednesday, March 23, 2011
Tuesday, March 15, 2011
Can I join if my baby is due soon?
Q: I’d really like to join this program to get back into shape after baby, but my baby is due at the beginning of April. Will it work out for me to start on time?
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
A: I’m so glad you want to join us; I know it will be of great value to you as you get back to exercising again! Plan on joining the program at 6 weeks after the latest date you think you would deliver, and we will pro-rate the amount for that. Be confident that you will do well in the program even if you join a few weeks late. It is okay to work it at your own pace.
It is okay to make payment after your 6 week check-up; we want your doctor to give the OK for you to begin running. If you for some reason end up having a c-section, that timeline needs to be moved out several more weeks (we can talk more if that ends up being the case). When your doctor is okay with light exercise, begin doing some light walking as soon as you are feeling ready and the baby allows. Your body will make a much easier transition into the interval training if you have been walking a bit before you begin (15-20 min. at a time should be enough). Sleep deprivation will be an issue and is something you will need to take on a day to day basis. Listen to your body. There will be times when you know an hour of sleep is more important than a workout but I imagine those will be few and far between once you begin to gain energy from the exercise itself.
In a previous post here I address some of the concerns about the return to exercise while nursing as well. Best of luck with your new addition and we will see you soon!
Sunday, January 23, 2011
At the 6-week mark
Q: I had a baby six weeks ago and my doctor has given me the OK to resume exercise again, now what?
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
A: Congratulations, now we just need to find some time for you to exercise! As we know the sleep habits of a newborn can leave you barely enough time to get yourself fed let alone squeeze in a workout. If you are lucky enough to live in a climate where a walk outside is possible I suggest you begin there. Start with a short 20 minute walk to see how your body and the baby respond. If all is well continue to increase the length and speed of your walk. If you would like to begin running and your body feels ready, utilize an interval program such as Moms On The Run to progress slowly into running.
If the weather is not conducive to walking outside and your child likes the car seat, consider taking them to the gym with you. Most gym based child care centers will not take children until they are 3 months old but until then they can go on the workout floor with you. If you time it right they may sleep in the car seat the entire time you are on the elliptical or bike. Other moms place their babies into the baby carrier and workout on the elliptical or treadmill with the baby strapped on. If you choose this method make sure your posture is fantastic and your baby does not get too warm.
Monday, November 15, 2010
Running and Milk Production
Q: I really want to get back into running but is it true that an increase in exercise will decrease my milk production?
A: This is a very common concern of moms as they begin to resume their old exercise routine or try to initiate a new one. Sadly very little research has been done on the subject. One very small study conducted by Lovelady et al compared the milk production of 8 sedentary women against that of 8 highly trained women. The exercising women exercised an average of 88 minutes per day, burning an extra 700 calories a day. The results of the study indicated that the exercising women had a higher milk volume and milk energy output than those who were sedentary.
So what made this possible? The women who exercised also ate an extra 600 calories per day to make-up for the caloric deficit created by the exercise. Most of us do not find ourselves working out for 1.5 hours per day, we are lucky if we can squeeze in 30 minutes, 3 days per week. We also are hoping to lose some weight, all while maintaining a healthy milk supply. To accomplish this we need to ensure that our nutrition is fantastic - including plenty of protein and healthy fats - and that our fluid intake is even better.
The Institute of Medicine recommends that breastfeeding women (who are not exercising) eat at least 1800 calories per day to ensure proper nutrient intake. Calories burned through exercise may need to be compensated for with additional food intake. Current recommendations state that breastfeeding moms should lose no more than 5 pounds per month, any more than that and milk production may be affected. Look to your baby for signs that they are not getting enough milk and feed often to encourage your body to produce more milk.
A: This is a very common concern of moms as they begin to resume their old exercise routine or try to initiate a new one. Sadly very little research has been done on the subject. One very small study conducted by Lovelady et al compared the milk production of 8 sedentary women against that of 8 highly trained women. The exercising women exercised an average of 88 minutes per day, burning an extra 700 calories a day. The results of the study indicated that the exercising women had a higher milk volume and milk energy output than those who were sedentary.
So what made this possible? The women who exercised also ate an extra 600 calories per day to make-up for the caloric deficit created by the exercise. Most of us do not find ourselves working out for 1.5 hours per day, we are lucky if we can squeeze in 30 minutes, 3 days per week. We also are hoping to lose some weight, all while maintaining a healthy milk supply. To accomplish this we need to ensure that our nutrition is fantastic - including plenty of protein and healthy fats - and that our fluid intake is even better.
The Institute of Medicine recommends that breastfeeding women (who are not exercising) eat at least 1800 calories per day to ensure proper nutrient intake. Calories burned through exercise may need to be compensated for with additional food intake. Current recommendations state that breastfeeding moms should lose no more than 5 pounds per month, any more than that and milk production may be affected. Look to your baby for signs that they are not getting enough milk and feed often to encourage your body to produce more milk.
Sunday, September 5, 2010
Tips for Running while Nursing
Q: Any suggestions for running while breastfeeding?
A: First tip, do not attempt to run at the same time as breastfeeding. :)
There are a few things you can do to ensure a comfortable experience. First, you must invest in a serious bra. Go to the store, try it on and run a quick lap or jump in place. You will feel ridiculous, but a good bra is expensive and it needs to work. Or if you want to go through a catalog, I find both Athleta and Title Nine do a great job of describing the “stability” of their bras, helping you make a very informed decision. Order a few, try them out and keep the best one.
My second recommendation is to either pump or feed right before you plan to exercise. For me, and the moms in my run club, this seems to really help to ease any discomfort that you may experience while running.
A: First tip, do not attempt to run at the same time as breastfeeding. :)
There are a few things you can do to ensure a comfortable experience. First, you must invest in a serious bra. Go to the store, try it on and run a quick lap or jump in place. You will feel ridiculous, but a good bra is expensive and it needs to work. Or if you want to go through a catalog, I find both Athleta and Title Nine do a great job of describing the “stability” of their bras, helping you make a very informed decision. Order a few, try them out and keep the best one.
My second recommendation is to either pump or feed right before you plan to exercise. For me, and the moms in my run club, this seems to really help to ease any discomfort that you may experience while running.
Monday, April 19, 2010
Running while Prego
Q: I just found out I am pregnant and really want to begin a workout program for the health of the baby, is running a good option?
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
A: First off, congratulations on your pregnancy! I am so happy to hear that you want to work out and stay as healthy as you can be during this time. A consistent exercise program is so important for both the health of the baby and yours as well. I am sure you have heard of the many benefits of exercise and I am sure your healthcare provider will be discussing it with you as well.
If you are just beginning to exercise, I do not believe running is a great option for you at this point. Your body is going through so many rapid changes at the moment it would be very difficult to add on the challenge of a new running program. This is not to say that jogging can not enter the picture in a few months but for now let’s take a more conservative approach. This first trimester I suggest you begin with a walking program. You need to walk before you can run right? Try to build up to 30 to 60 minutes 5 days per week. While you are out there plot your potty breaks and make sure the terrain is even and safe (you will understand why during your third trimester).
When this schedule begins to feel comfortable discuss with your doctor the plans that you have to introduce a bit of jogging into the mix. If you are given the OK by your healthcare provider, I suggest an interval program like the one utilized here at Moms on the Run. Begin with a 5 to 10 minute warm-up and then when you feel ready go for a light jog for 1 minute. If the jog felt good, walk for 4 minutes and then jog again for 1 minute. This cycle can be repeated until you are done with your planned route (allowing for a 5 minute cool down at the end), or you are just plain tired and want to walk the rest. Be sure to always monitor you rate of perceived exertion (RPE). Try to evaluate yourself on a scale of 1-10, one being “no work” and 10 being “pure exhaustion.” Your goal is to always keep yourself at a comfortable level, between a 5 and an 8. This will feel different for every woman so try not to compare yourself with those around you. A few workouts like this, and you may be ready to increase the amount of time that you are jogging and decrease the walking segments in between. Always be sure to stay at a comfortable level, now is not the time to be setting speed records.
Later on in your pregnancy you may discover that your body is no longer comfortable jogging. Some women begin to experience low back pain, while others begin to feel some uncomfortable pulling in their bellies. At the onset of these or any other signs of discomfort discontinue your running and talk to your healthcare provider. It is typically safe for women to exercise right up to the point of delivery but they often need to find an activity more comfortable than jogging.
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