Marathon training requires a lot of time and dedication, and is a constant balancing act between work, family, friends, and life. Add motherhood into the equation? Now your high-wire act just increased in difficulty.
The good news is that with a little foresight, some hardcore scheduling, and a dash of grace, even the busiest of moms can marathon with the best of them. We tapped three running coaches for their advice on marathon training as a mom, from meal planning to scheduling conflicts and everything in between.
Roadblock: You have a new baby and haven’t slept in months.
New mothers have a host of challenges, not the least of which is sleepless nights. “Many of my training runs for a major marathon were done in a sleep-deprived state,” said Jess Movold, certified running coach and mother to 16-month-old Battle. “I remember all too well being up from 1 a.m. until 4 a.m. with my son, then having my alarm clock go off at 4:45 a.m. for my run.”
Bust it: Find someone you can rely on, such as a partner, friend, night nurse, or babysitter to help you when you need it most. “Thanks to my husband, I was able to do all of my training runs at 5 a.m., and he was able to enjoy the morning with Battle,” said Movold. “Then I would cover the afternoons so he had time for himself and the gym. We did our best to speak to each other with respect and operate as a team.”
“It’s no joke when seasoned moms say that you should sleep when the baby sleeps, especially those first few months,” adds running coach Vanessa Peralta-Mitchell, who has three children: Braheen (18), Dez (11), and Catalina (6). “Sometimes our inclination is to do things that need doing instead of resting—clean the house, wash the dishes, take a shower, exercise. But not every baby’s nap should be go-time. Use one or two of those naps to rest yourself.” It is one of the best ways to take care of yourself as you train.
Roadblock: I forget about hydration with all of my other obligations.
Just like you were eating for two when you were pregnant, you’re drinking for two now that you’re a mom—especially if you’re breastfeeding. With all your responsibilities, it’s easy to let hydration fall by the wayside, but dehydration can lead to headaches, muscle cramps, loss of focus, and fatigue. “One of the biggest challenges moms face is having the energy to show up for work, family and themselves,” says Garcia. Dehydration can sap you of necessary energy and stamina.
Bust it: Drink milk. Water does a good job of replenishing your fluids, but research published in the journal Blast past hurdles to running with this advice from other mom runners found that milk was superior to water when it comes to hydration. When you sweat, you lose electrolytes, and milk can replenish those, with elements such as sodium, calcium, and potassium. These are responsible for regulating the fluid balance in your body, acting sort of like a sponge to hold onto water. Milk also contains lactose, protein, and fat, all of which help slow the emptying of fluid from the stomach.
“Drinking milk after exercise can solve potential dehydration problems by providing fluids, carbs, protein and other important elements,” says Garcia. Movold agrees: “I have learned that hydrating properly before, during, and especially after my long run, is essential if I want to have energy for my family later in the day.”
Roadblock: Your baby’s feeding time cuts into your running time.
Breastfeeding or not, mealtime with a new baby can be difficult for many women, and this goes double for mom-athoners who are at the mercy of their baby’s schedule. “My son, Battle, was premature and was in the NICU for 167 days, so I became an exclusive pumper,” said Movold. “Once Battle was home, finding the time to pump, then run, then pump again meant I was out of time for myself. This often led to me cutting my training run short, or even skipping it altogether.”
Bust it: Give yourself some leeway either before or after your planned run so you can feed your baby or pump without feeling rushed—and without throwing a monkey wrench in your training. “If your plan is to go for an hour-long run, block out 90 minutes in your day,” said Peralta-Mitchell.
Roadblock: You don’t have time to make healthy meals.
No matter how old your kids are, shopping for and feeding your family can quickly become a chore when you’re short on time. “It’s hard to make a meal that provides good, solid fuel for marathon runners that is also something the whole family will eat,” said Starla Garcia, R.D., a dietician and Olympic-trials marathoner.
Bust it: Look for ways to save time both at the grocery store and at home. “Make simple meals that use a single sheet pan, one pot, or a slow-cooker. This makes cleanup quicker,” said Garcia. “Buy pre-made items like salad kits, use frozen vegetables rather than fresh, and batch-cook anything that will freeze well, like soup, chili, chicken breasts, and muffins.”
Also, not every meal you plan has to be family-friendly. “Mom is allowed to have snacks just for herself, even if that means keeping them somewhere else, like the office or in another room,” said Garcia. One way to make sure that you are getting carbohydrate, protein, and minerals to hydrate and fuel your body’s efforts is to drink a glass of dairy milk with your snacks and your meals—no matter what they are.
Roadblock: You want to get back onto a run schedule, but your body is not cooperating.
Your new bundle of joy is miraculous, but carrying that bundle did a number on your body. “As a woman who has had three C-sections, I always had to wait and give my body proper time to heal,” said Peralta-Mitchell. “Each birth was like starting over again, whether it was waiting for the incision to heal or dealing with the extra curves I gained.”
Bust it: As difficult as it is, have patience with yourself. “I was trying way too hard to hold on to ‘the runner I was’ instead of focusing on ‘the runner I was becoming,’” said Peralta-Mitchell. “You’re figuring out motherhood and marathons all at once, so take a moment to acknowledge your one-of-a-kind journey, give yourself some grace, and enjoy the process.”
She also has some advice for breastfeeding moms on living in the body you have: “Breastfeeding, especially if you have trouble with latching, can leave you raw and sore—no matter how many kids you have,” she said. “Apply some nipple cream under your sports bra so they won’t hurt as bad—especially on those long runs.”
Roadblock: You don’t have childcare.
Even if you have a reliable partner, there will be times when you’re on your own. “My husband has always been supportive of my run journey, but he owns his own business, travels and has a busy schedule, so he wasn’t always available to help,” said Peralta-Mitchell. “The older my kids get, the easier it is to get out for a run, mainly because they can watch themselves. But when they were little, especially the first year or so, it was challenging.”
Bust it: Take your kids along. A good running stroller could be your new best friend when it comes to scheduling freedom. “I love stroller runs,” said Movold. “It’s the perfect opportunity to ditch the pace and performance goals and simply go out and enjoy movement.”
But even though they may be happily settled in their conveyance, know that kids might still throw you for a loop. “It might not be easy the first few times you try running with a stroller because you and the baby both have to figure out what works and what doesn’t,” said Peralta-Mitchell, “Pack plenty of snacks, drinks, and toys.”
Roadblock: You feel guilty spending so much time running and less time with your family.
“Mom-guilt is a real thing,” said Peralta-Mitchell. And indeed, even superwomen gets in their own heads from time to time. Logically, you know that running is mentally and physically good for you, but spending time—in the case of marathon athletes: a lot of time—on yourself rather than with your kids can make you wonder if you’re being neglectful.
Bust it: Change your perspective. Set aside an hour or two each day to do the things that make you feel like yourself. “I know that I am the best version of myself when I am going for runs, training for races, and going after the things I really enjoy personally,” said Movold. “This makes me a better mom, wife, and partner. And while I may run fewer races going forward, I’m okay with that.”
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Roadblock: You forego recovery to tend to other obligations.
Speaking of mom-only meals, marathon athletes have to be cognizant of proper recovery to stay healthy and energized. “I have learned that fueling myself properly before, during, and especially after my long run is essential if I want to have energy for my family later in the day,” said Movold.
Bust it: “I always recommend a liquid option for recovery fuel, something that you can drink anywhere anytime while on the go,” said Garcia. “Milk is the perfect liquid base for things like protein shakes and smoothies, but it’s even great by itself!”
Milk contains essential nutrients such as calcium and protein to help repair and rebuild the muscle tissues that are depleted and damaged from intense training. Health & Injuries reported that milk is an ideal recovery drink because it contains protein, fats, and minerals that are not included in traditional sports beverages. Another study found milk to be an effective recovery drink for women post-exercise.
“I love a bowl of cereal with milk after a run, and so do my kids,” said Peralta-Mitchell. “We eat it after a run while we watch a show together—making memories with milk while mom is training for a marathon!”
Roadblock: You miss runs because of the kids’ schedule.
Even the best athletes miss a training day now and again. But if your schedule includes working, parenting, partnering, and running, your daily run might get sidelined more often than you'd like. “Mothers don’t always have the luxury of running whenever they want or as long as they would like,” said Movold. “You have to be ready for the plan to fall through—and to quickly find a solution.”
Bust it: Be flexible. Missing a run or two in the grand scheme of things isn’t the end of the world, and while you don’t want to make it a habit, you also shouldn’t beat yourself up. “As mothers and marathoners, we have to learn to react, pivot, adapt, and move forward,” said Movold. “If you have less time to train than anticipated, go for a shorter run, do some strength training, or just surrender to some forced recovery days if necessary. You also can run on a treadmill instead of training outside if you have to stay home with the kids.”
“Instead of thinking about that missed run, focus on the next run and how great you’re going to feel afterward,” adds Peralta-Mitchell. “Training plans are always adjustable, so give yourself permission to be flexible—and human.”
