If you’re a nursing mom who runs—or wants to start running—you’ve probably noticed that there’s barely any information out there on running while breastfeeding.
Whether you were logging miles before and during pregnancy, or you’re thinking about lacing up your running shoes for the first time postpartum, you likely have questions. Will running tank my milk supply? Is it safe? Should I nurse/pump before or after heading out?
You’ll find evidence-based answers to these questions, as well as practical tips for pumping and breastfeeding mothers who want to run, in this article!
(PS – I’m Dr. Anna Towne, a pelvic floor physical therapist, an avid runner, and a mama of three! If you love high-impact exercise like running, my program Strong Running Mama will help you get back to it safely! 🏃♀️)
Can You Run While Breastfeeding?
Yes! Running while breastfeeding is safe, and it’s beneficial for both you and your baby.
Research consistently shows that most nursing moms report zero negative effects on their ability to breastfeed when they run.
In fact, physical exercise, including running, has huge physical and mental health benefits for moms, which naturally extend to their babies.
| No matter how you feed your baby, you’re welcome in the Strong Core Mama community! Thousands of moms have completed SCM’s programs while breastfeeding, pumping, formula-feeding, or doing a combo of different methods. Fed is best, and all moms belong here! |
You may have heard the warning that lactating women shouldn’t run because of lactic acid buildup. Lactic acid is produced when your muscles work hard during exercise, and there was concern that it would transfer to breast milk and make it taste bad or harm babies.
This myth has been thoroughly debunked!
Mild to moderate exercise does NOT cause lactic acid levels to increase in breast milk and has no negative effect on babies who drink that milk.
In other words, running is fine and beneficial for nursing mothers. If you’re eating enough calories and staying hydrated, it won’t reduce your milk supply—something MANY moms worry about!
I ran throughout all three of my pregnancies and returned to running postpartum while breastfeeding each time, including doing long-distance races!
With all 3 of my kids, I breastfed for 18+ months and completed half-marathons & triathlons, many of them with strollers! One of my kids also refused bottles with pumped milk, so I’d nurse him and rush home as soon as I could.
I often get home sweaty after workouts or races, so I just take a clean towel, get it a little wet, and clean off the sweat on my breasts just so the milk isn’t too salty.
In other words, there are some logistics to think through, but running has always been a lifeline for my mental health, and I loved that my kids got to see me doing something I was passionate about. You can absolutely do this, too!
Benefits of Running for Postpartum Moms
Running postpartum has awesome benefits for moms, with some of them unique to running itself, and others to physical activity in general:
- General health and fitness: Running strengthens your cardiovascular system, builds bone density, and improves your endurance. Being strong makes the physical demands of motherhood (ex, carrying a growing baby) more manageable.
- Mental health: According to research, women who ran during breastfeeding were MUCH less likely to report postpartum depression than those who didn’t run—only 6.7% compared to 23.5%.
- Stress relief: Running gives you time to clear your head and release physical tension. It’s also a guaranteed boost of endorphins.
- Weight management: Your body burns calories while running, which can help with gradual and healthy postpartum weight loss.
- Benefits for your baby: Recent research found that exercise increases a beneficial compound called 3’SL in breast milk, which can improve your baby’s metabolic health and heart function throughout their entire life.
If you were a runner before having your baby, you already know that the runner’s high is REAL! You probably miss that feeling. With so many changes that a new baby brings, running is a way to stay grounded and still keep a part of your old routine.
Running is also super practical for new mothers.
You don’t need to drive to the gym, and getting a good run in just takes 20-30 minutes. Plus, you can bring your baby along in a stroller once you’re ready for that. Here are my favorite running strollers!
Practical Tips for Running While Breastfeeding
1. Wear a supportive bra
Your breasts are heavier and more sensitive while breastfeeding, so you need extra support to stay comfortable during your run. Look for a high-impact sports bra with encapsulation (each breast gets its own cup) and not just compression.
I recommend finding a bra with adjustable straps, ideally Velcro or clips, so you can easily nurse your baby when you get home without having to pull the entire bra over your head.
Tucking absorbent nursing pads inside to catch any leaking during your run can also be helpful, especially if your supply is still adjusting. My favorite nursing sports bra is from Senita Athletics!
2. Stay extra hydrated
Breastfeeding already increases your hydration needs, and adding running on top of that means you need to drink even more water. Dehydration can reduce your milk supply and leave you feeling exhausted and sluggish.
You should drink water consistently throughout the day, not just during your run.
I keep a water bottle with me constantly! Also, adding an electrolyte mix can help you stay properly hydrated, especially on longer runs or hot days.
3. Fuel your body
Your body is working incredibly hard right now! Lactating women burn around 500-600 calories per day just producing milk. Add running on top of that, and your caloric needs go up by a LOT.
You need to eat enough to support both your milk production and your running.
Don’t try to restrict calories or lose weight too quickly during this time. If you notice your milk production dropping, that’s often a sign that you need to increase both your calories and your hydration.
4. Make a running plan
You can’t just head out and run a 5K the day your doctor clears you for exercise. Your body needs time to rebuild strength after pregnancy and childbirth. Start with a structured run/walk plan that gradually increases your running intervals over several weeks.
Before you start any running plan, make sure your pelvic floor is ready for high-impact exercise.
Use this checklist! If you experience leaking, pelvic pain, or a feeling of heaviness or pressure in your pelvic area, you need more time to build strength before running.
Learn more about postpartum hip pain, which can also sometimes happen when you do too much, too soon.
5. Time your runs around nursing sessions
Running right after you nurse or pump is usually a great idea! Your breasts will be lighter and less likely to feel heavy or painful while you run, and you also won’t have to worry as much about leaking.
Try to schedule your runs for right after a feeding, or pump just before heading out.
If you’re doing a longer run and need to be away for more than a couple of hours, bring a portable pump with you or plan to feed/pump when you get home. Your baby will be ready to eat, and you’ll be ready to feed them!
When Can You Start Running Postpartum While Breastfeeding?
Most women can safely return to running around 12 weeks postpartum or later, but this timeline isn’t set in stone. Every mama’s pregnancy, delivery, and recovery is different!
The traditional advice is to wait 6 weeks after a vaginal delivery or 8 weeks after a C-section before resuming running.
However, as a pelvic floor physical therapist, I DON’T recommend jumping straight into running just because you hit that 6 or 8-week mark.
Being “cleared” for exercise by your doctor doesn’t automatically mean your body is ready for the high-impact of running. Every time your foot hits the ground, you’re absorbing about 250% of your body weight in downward force.
Your core and pelvic floor need to be strong enough to handle that impact, or you risk injury and pelvic floor dysfunction.
Here’s the timeline I recommend:
- 0-2 weeks: Focus on rest and healing
- 2-6 weeks: Start gentle breath work, core exercises, and pelvic floor strengthening
- 6-12 weeks: Build core and hip strength with targeted exercises
- 12-18 weeks: Add single-leg strength training and plyometrics
- 12+ weeks: Begin a gradual return to running (only after passing the readiness checklist)
You can start preparing your body for running as early as 2 weeks postpartum with core and pelvic floor exercises.
My programs, Strong Healing Mama and Strong Core Mama, walk you through what exercises to do and when! Then, you can continue to Strong Running Mama at 12+ weeks postpartum.
I know you’re eager to get back out there (I’ve been there three times myself!), but taking the time to rebuild your strength will help you run better, longer, and injury-free for years to come!
Running and Your Pelvic Floor
Your pelvic floor is a group of muscles that support your bladder, uterus, and bowels. During pregnancy and childbirth, these muscles naturally stretch and weaken.
Running places high-impact forces on your pelvic floor with every single step, which is why it’s SO important to make sure these muscles are ready before you return to running!
Even if you’re an elite athlete, if you return to running too soon, you may experience pelvic floor symptoms like leaking urine during or after runs, pelvic pain, or a feeling of heaviness or pressure in the pelvic area. These are NOT normal after having a baby!
Core and pelvic floor exercises will help you recover, get ready for running, and prevent any pain or symptoms. I teach moms all of this in my program, Strong Running Mama!
FAQs
Will running while breastfeeding affect my milk supply?
No, running won’t reduce your milk supply as long as you’re eating enough calories and staying well-hydrated. Breastfeeding alone burns about 500-600 calories per day, so when you add running on top of that, your caloric needs increase a lot. If you notice your milk supply dropping, it’s usually a sign that you need to eat more and drink more water, but running itself doesn’t do anything to your milk supply.
I can’t tell you how many moms have asked me this question in the PT clinic! It’s SO common to worry about, partly because there’s little information out there about this topic, and the information that does exist is often inaccurate.
What about lactic acid?
Lactic acid buildup during exercise is not a concern for breastfeeding moms. Lactic acid is produced when your muscles work hard during very strenuous exercise, and there was once a belief that it would transfer to breast milk and affect your baby. Studies have shown that mild to moderate exercise does not increase lactic acid levels in breast milk and has no negative effects on babies.
What happens if I run too soon postpartum?
Running without proper rehab after birth can lead to pelvic floor issues. You may deal with leaking, pelvic pain, a feeling of heaviness/pressure in your pelvis, or bleeding. In more serious cases, returning to high-impact exercise too soon can contribute to pelvic organ prolapse, where your pelvic organs shift out of their normal position.
Even injuries like joint pain, back pain, or hip pain often develop because your pelvic and core muscles aren’t strong enough yet to support the impact of running. It’s very important to take the time to rebuild your strength after birth with an evidence-based core + pelvic floor routine!
Can I run a half-marathon while breastfeeding?
Yes, you absolutely can! I ran my first postpartum half-marathon when my third baby was 6 months old while breastfeeding. That said, it’s VERY important to rehab your core and pelvic floor before starting your half-marathon training. Like with any maternal exercise, doing too much too soon can backfire.
Is it safe to run while breastfeeding?
Yes, running while breastfeeding is safe for both you and your baby. Research consistently shows that physical activity, including running, doesn’t negatively affect milk quality, milk supply, or your baby’s growth and development. In fact, exercise has lots of benefits for your physical and mental health, which extend to your baby!
Get Back to Running with Strong Running Mama!
If you’re ready to return to running postpartum, Strong Running Mama is the program for you! You’ll have all the knowledge + core, hip, single leg, impact, and pelvic floor exercises you need to get back to doing what you love without leaking, pain, or discomfort.
Strong Running Mama is for mom runners at every level.
Whether you’re a beginner or an experienced runner training for your next race, this program meets you where you are. I’ve worked with everyone from new runners to competitive athletes!
One of the reasons why so many moms love the program is that it blends my 12+ years of sports med experience with pelvic floor physical therapy. I worked specifically with runners for 5 years before specializing in pelvic floor physical therapy, so the knowledge you’ll find inside is at a unique intersection of different evidence-based approaches!
Here’s what’s included:
- Step-by-step video workouts that strengthen your core, hips, glutes, single-leg strength, and pelvic floor to prepare your body for running
- A progressive return-to-running plan with run/walk intervals that gradually build your endurance
- Form instructions to help you run and reduce your risk of injury and pelvic floor symptoms
- Personalized support from me, so you can ask questions and get guidance for your situation
- A supportive community of other runner mamas who understand what you’re going through
In other words, this program is perfect for breastfeeding and pumping mamas.
Learn more about Strong Running Mama and join!
