Motherhood & Miles: Resources for Running Moms

Throughout my journey to motherhood, I had tons of questions about how my running might change once I became a mother. I wondered, what are the recommendations for running while pregnant, and what are the guidelines and timelines associated with healthy postpartum running? When can I run with my baby in a jogging stroller? How do I go about breastfeeding and pumping at races? These questions - and so many more! - have swirled around my head for the past few years. I spent many hours going down the Google rabbit hole while trying to conceive, while pregnant, and in my return to run postpartum.

Here I share some of the resources that I found helpful as a mother runner, in the hopes that this helps you too, wherever you are on your journey to motherhood.

Lactation Accommodations at Major US Marathons

I am excited to share a labor of love that I developed in 2023 (and updated in 2024) — a database of the lactation accommodations for runners at major US marathons. In April 2023, at 14 months postpartum, I ran my first marathon after having my son. Before the race, I pumped at the start line before I began the long 26.2 mile journey from Hopkinton to Boston. I was so grateful for the Boston Athletic Association’s efforts to make race day pumping an option for me and many other runners like me. In the months leading up to the marathon, I drew upon my background in public health and experience in strategy consulting to support the BAA and two other advisors in reimagining the BAA’s lactation accommodations at races.

As a coach of many runners who are newly postpartum and still breastfeeding/pumping, I am often asked about how to navigate race day pumping. In the database, you will find information about lactation accommodations at over 15 major US marathons, including the Boston Marathon, Chicago Marathon, and NYC Marathon. I’ll be updating this database as new information becomes available (and hopefully as more races add lactation accommodations and caregiver supports at their events!). If you have changes/additions to this database, please reach out at kaitlin [@] runningjoyfully.com.

Pregnancy & Postpartum Deferral Policies at Major US Races

In recent years, the US Major Marathons (Boston, Chicago, and NYC Marathons) have expanded their Cancellation Policies and started offered pregnancy and postpartum deferral policies to support mothers - which we love to see! These policies are important steps in enabling moms to feel supported in holding motherhood and running goals simultaneously. See the links below for the details of each race’s deferral policy; each race requires the participant to provide written confirmation of pregnancy and submit a Physician Authorization Form prior to the race (usually 7-14 days prior to race day) to request a deferral.

• Boston Marathon (and Boston 5k, 10k, and Half) - allows pregnant or postpartum participants to cancel and defer to a future race within a 2-year window (grants non-complimentary guaranteed entry into either one of the two next races after the initial deferred race). Policy applies to registered participants who become pregnant prior to race day, or who are postpartum (defined by the BAA as 24 weeks following the birth of the child). Entry fee is not deferred - payment of registration fee required again.

• Chicago Marathon - allows participants to cancel and defer to a future Chicago Marathon within a 3-year window, and entry fee is deferred. Policy applies to registered participants who become pregnant or have given birth since registering; Chicago Marathon may also waive the form requirement under certain circumstances including miscarriage.

• NYC Marathon (and Brooklyn Half and NYC Half) - allows participants who are pregnant, postpartum (defined by NYRR as 1 year following the birth of the child), or who had been pregnant and experienced pregnancy loss (defined as a loss up to 6 months prior to the race they are registered for) to cancel and defer to a future race within a 3-year window (grants non-complimentary guaranteed entry into one of the next three subsequent races for which they originally registered).

Unfortunately, the BAA and NYRR require mothers to pay the race entry fee again - I’d love to see Boston and NYC reconsider this “pregnancy tax” and not require moms to pay the entry fee twice when deferring for pregnancy or postpartum.

Many other races - large and small - are offering pregnancy and postpartum deferral policies to running moms. If you’re registered for a race and find out you are pregnant, I encourage you to email the race and ask about a pregnancy deferral!

Running in Pregnancy and Postpartum

With a changing body, running in pregnancy frequently requires new and different equipment. The running gear you used pre-pregnancy may no longer comfortably fit your changing and growing body. To help you run comfortably during pregnancy, I suggest using a belly support band. You can start wearing this for comfortable whenever you feel ready; I started wearing one partway through my second trimester as my belly grew.

These are my two favorites:

• Maternity FITsplint from ReCore Fitness - this band was designed by a pelvic floor physical therapist and is great if you are experiencing belly, back, bladder, hip or pelvic pain. It’s adjustable, so you can position it as you need as your belly grows.

• ProBump Pregnancy Support Band from Baobei Fitness - this belly band feels like a sports bra for your belly; I liked that it was full coverage.

It’s also helpful to invest in new sports bras to accommodate a changing body during pregnancy and postpartum. My advice to expecting moms is to get a bra that will serve you in both the pregnancy and postpartum periods, as your breasts grow and change during pregnancy and while breastfeeding.

When I was pregnant, I began by doubling up some of my old Adidas sports bras from my pro running days. But I finally invested in some new bras that supported my changing chest. I found that having a bra that zipped in the front was really helpful for breastfeeding before/after runs, but unfortunately I struggled to find sports bras from traditional running brands that met the needs of pregnant/postpartum runners. I wish that brands like Brooks (who I frequently recommend for their great sports bras) made products for mother runners.

I opted for some cheaper front-zip sports bras from Old Navy like these (though it looks like they’re not selling them anymore). Although I haven't tried them, this one from Oiselle is something I'd recommend for expecting and postpartum mother runners.

Postpartum Running with a Stroller

Since becoming a mom, stroller running has been a BIG part of my training. I estimate that I log about 1/4 to 1/3 of my miles with the stroller - with our schedule and childcare, this is what works best for me and my family. I’ve LOVED bringing my little guy along for the ride (even though at 2.5 years now he is getting heavier to push!).

Here are some of the things I do to make sure that stroller running it’s joyful for both of us:

• Invest in a good running stroller.
  (Can we call these running strollers, not jogging? Because I’m definitely RUNNING with mine - let’s call it like it is!). There are many great options on the market - we got the Thule Urban Glide 2 as a baby gift and it’s been wonderful for us. I’ve also heard great things about the Bob and the Guava Roam running strollers. Check out Babylist’s Review of the Best Jogging Strollers of 2024, which I contributed to. Also, note that running strollers are expensive - and you don’t need to get a brand-new one! Check out Facebook Marketplace for deals on gently used running strollers that still have plenty of miles left in them.

• Find a smooth, flat route.
  Where I live in the Greater Seattle area, I enjoy running along the Burke Gilman Trail in Seattle, the Cross Kirkland Corridor in Kirkland, and the Sammamish River Trail in Woodinville/Redmond. These are all flat bike/running routes that make it easy to get in a groove with your running stroller. It’s hard to find a rhythm on hilly streets and over bumpy sidewalks, so if you have a bike path near you, opt for that for a smoother ride for you and your kiddo. 

• Slow it down!
  Pushing a stroller + a child is no easy feat - so slow down the pace and don’t compare your splits to your stroller-free runs. Be comfortable dialing back the pace and focusing on a similar (or easier) effort on your stroller run days.

• Pack ALL the snacks!
  (Of course, hold off on the snacks until your kiddo is safely eating solids and snacking on the run doesn’t pose a choking hazard). I have this little snack cup that I clip to the stroller so my son can munch on puffs to his heart’s content. It keeps him occupied and lets us run a little farther. 

• Run with friends!
  Kiddos seem to love to hear conversation on the run - my little guy loves to hear me chatting with friends as we run. Our longest runs have been group runs where he can listen in and wave to the group. 

• Finish at a park.
  My kiddo’s eyes light up when we get to a park, and I try to end every run at one to reinforce that running with Mom is fun 😊 Run, then play! 

• When all else fails, SING!
  Sometimes my guy isn’t having it the last few miles of a run and he’s ready for the park or more snacks. So to keep him entertained for the final miles, I sing! If you’ve passed me on a trail, you’ve probably heard me singing “Ba ba black sheep” or “The Wheels on the Bus.” It’s good training - singing while running is hard and gets the heart rate up there 😉

Hope you and your kiddos enjoy stroller running as much as my kiddo and I do!