Congratulations on becoming a mom, and welcome back to the world of endurance training! This is an exciting time, but also one that requires some adjustments to your training plan. Here’s a breakdown of key areas to consider for a safe and successful return to top performance:
Mental Health Matters
Having a baby is a big change, and it’s normal to experience a range of emotions. For some athletes, postpartum depression, anxiety, or even eating disorders can become a concern. If you have a history of mental health issues, discussing them with your doctor before pregnancy is recommended. Regardless, be open about how you’re feeling and seek help if needed. Many resources are available to support your mental well-being during this transition.
Keeping Your Bones Strong
Pregnancy can temporarily decrease your bone density. This is because your body uses calcium to support fetal development. The good news is that bone density recovers after weaning or when your menstrual cycle resumes. To minimize the risk of stress injuries while rebuilding bone strength, ensure you’re getting enough calcium and incorporate exercises that load your skeleton, like running or weightlifting.
Cardiovascular Adaptations
Pregnancy changes your cardiovascular system in ways similar to endurance training. Your heart output increases, blood volume expands, and your body becomes more efficient at delivering oxygen. These adaptations can actually benefit your performance in the years after childbirth. Listen to your body as you return to training but know that your cardiovascular system may be stronger than you think!
Core and Pelvic Floor Health
Pregnancy and childbirth can stretch or damage the muscles in your abdomen and pelvic floor. This can lead to conditions like diastasis recti (separation of abdominal muscles) and pelvic floor dysfunction (PFD). Both can cause weakness, pain, and incontinence.
What to watch for:
- Diastasis recti: A bulge in your abdomen that worsens when you sit up or strain.
- Pelvic floor dysfunction: Incontinence, difficulty with urination or bowel movements, pelvic or lower back pain.
If you experience any of these symptoms, talk to your doctor or a pelvic floor physical therapist. Exercises and physical therapy can help strengthen these muscles and improve your core stability.
Iron Levels and Blood Health
Blood loss during delivery can lead to anaemia, especially common in returning athletes. Regular screening (every 3-6 months) is recommended to identify and treat any iron deficiencies. Treatment options include dietary changes, oral supplements, or even intravenous iron if necessary.
Nutrition:
Being a breastfeeding athlete is incredible! You’re nourishing your little one and staying active, but it also means your body needs extra fuel. Breastfeeding burns serious energy, increases your protein needs, and demands more fluids and micronutrients. The good news? By making some smart tweaks to your diet, you can keep yourself and your baby thriving!
