BREASTFEEDING & RUNNING

Breastfeeding + Running 🏃🏼‍♀️🤱🏼

The World Health Organisation (WHO) advises women to breastfeed for at least the first 6 months postnatal and up 2 years (WHO 2016). It is likely that women embarking on return to running are still breastfeeding. It is recognised that breastfeeding prolongs the presence of a hormonally altered environment in the postnatal mother with lower levels of oestrogen and the possibility for slightly raised levels of relaxin to continue. Theories that higher relaxin levels postnatal increase the risk of joint laxity and potential injury have not been proven.

It is not fully understood why some breastfeeding women may have increased joint laxity compared to baseline however it is recognised that the overall environment of hormones during this period of time and up to 3 months following weaning may influence joint laxity. This may increase the mother’s risk of developing injury or dysfunction, including pelvic floor dysfunction or pelvic organ prolapse.

It's recommended that consideration of breastfeeding status is given to a postnatal mother throughout the process of her evaluation for return to running. Education should be provided about timing of feeds around running, to ensure that the breasts are not overly full or likely to become uncomfortably full during the run (ACOG, 2002). It is also important to consider hydration and the degree of exertion when a mother returns to running, in order to reduce potential impact upon the supply of milk. Women should be advised that moderate to vigorous exercise during lactation does not affect the quantity or composition of breast milk or impact infant growth.

According to the Australian Breastfeeding Association, when you are breastfeeding, there is usually an increase in your appetite as well. You can obtain the extra energy and nutrients needed by eating slightly more food.

The above information is based on the best available evidence alongside experienced clinical opinion.

Take away tips:

▪️Breastfeed prior to exercising for comfort.

▪️Ensure to consume adequate calories

▪️Wear a supportive bra

▪️Drink water

Please seek medical advice before returning to running after baby 🙏