Training With A Newborn

Its 4:00 a.m. and you are pacing through your home with your screaming newborn baby in your arms. This is not your idea of a tempo work-out. The joy of bringing a new life into the world has worn off and now you would just like some sleep. Her wailing has been ongoing for nearly an hour. You think about work, where you need to be in only four hours. You’ll be lucky just to survive the day, much less excel. Then in the midst of her breathless cries, your thoughts turn to running. Running is vital to your very existence. It sustains and uplifts you. It keeps you fit and mentally stable. Unfortunately, you have neglected your running program. It’s been two weeks since you’ve laced-up your running shoes. This isn’t your fault. If you can’t sleep you can’t run. Furthermore, it’s not fair to your spouse who has been at home all day with the baby. Right now you are in survival mode and your aspirations for a PR in the local 10k must take a back seat to your family obligations. In the meantime, however, you are losing fitness every minute. Lean muscle is turning to flab as you graze on foods that family and friends kindly prepare for you. Worse yet, the prospects for your future training are grim. How many months will go by before you have the time or energy to train in a meaningful way?

Whether it’s your first, second, or third baby, every running parent has experienced these depressing thoughts. But don’t despair and remember that your situation is temporary. Instead, have a plan to survive these turbulent weeks or months in order to restart your running program with a bang.

Be realistic. You are bringing a new life into the world. You are responsible for this new life. You cannot train through a newborn. It’s not fair to the baby, his or her siblings, your spouse, or you. Enjoy this time with your family and understand that running is secondary.

Be fit or schedule rest when the due date arrives. For almost nine months, you know that your child’s due date is coming. Use this fixed date to your advantage. Schedule a local marathon or important race in the weeks leading up to the due date (although don’t travel to run a marathon when you wife is 39 weeks). This way, you can effectively use the weeks after the race to rest, recover, and enjoy your baby guilt-free.

Improve you weak links. Full-blown training in the weeks after your baby is born will not only irritate your spouse. You are also more likely to get sick or injured during this time period due to lack of sleep. Instead of redlining it, use this time to engage in beneficial non-running activities from home. Work on your flexibility by starting an active-isolation stretching or yoga program. Improve your strength through core exercises or resistance training. All of these activities can be performed from the comfort of your home. This allows you to be with your family while improving your weak links at the same time.

Log on, research, and set goals. Your time off won’t last forever. Stay engaged in the running life by logging on to your favorite running resources on the internet. Research races that you want to participate in. Review and schedule new training programs that may work for you.

Eat well. When you are not running frequently, it is easy to let yourself go. Neighbors, family, and friends may be cooking tasty (yet fatty) meals for you. Appreciate their kindness while exercising appropriate portion control. Remember that you are burning fewer calories during this time period and, therefore, you must consume fewer calories.

Buy a jogging stroller. When your child is 4-6 months old and the weather is warm enough, a jogging stroller will be the best way to get in your junk or recovery miles. You’ll be spending quality outdoor time with your child, keeping your spouse happy, and getting in your mileage. Spend this time researching various jogging strollers on the internet and in stores. Find the stroller that is best suited for you and your baby and buy it so you are ready for this fun bonding time.

Above all, remember that this is a wonderful time to bond with your newborn son or daughter. Any loss of fitness (and perhaps sanity) is only temporary. And by using these suggestions, you can stay positive about the experience and ready to tackle the roads, tracks, and trails upon your full return to running.