Posted: May 5, 2004

Multisport: The Female Athlete - Pace Yourself After Childbirth

Even triathletes-in-training are not always prepared for everything their bodies go through when they decide to start a family.

Even the exhausting training schedule and intense mental focus required to compete in triathlons doesn't quite prepare a woman for the lifestyle changes and responsibilities of motherhood.

Caring for a helpless newborn is challenging enough, then toss in major hormonal changes, sleep deprivation, loss of energy, a slow-moving metabolism and unbecoming changes in body composition. The result can be one frustrated female - especially for someone used to getting her workouts in.

For an accomplished endurance athlete with high expectations, adjusting to motherhood and trying to get her body back in shape can be incredibly frustrating, said fitness expert Lisa Druxman. Druxman, from San Marcos, CA, has a masters degree in psychology with an emphasis in exercise adherence and weight control, and has more than fifteen years experience in the fitness industry.

Whereas previously, a woman juggled both a career and hours of training, now a newborn can seem an overwhelming responsibility, she said, adding Most women cite lack of energy and lack of time as major obstacles to resuming their workouts.

Very soon after childbirth, most doctors say new moms can start out with a program of gentle stretching, slow walking, abdominal contractions and Kegel exercises. Usually about six weeks postpartum, its considered safe by most experts to take walks with your baby safely tucked in a sturdy stroller.

Getting outside and staying active with your baby is so important  for your state of mind as well as your health, said Druxman, who is the founder of Stroller Strides, a stroller workout program for new moms that is based in San Diego, CA. The program offers classes that incorporate cardiovascular fitness and strengthening exercises that can be done outside in a group setting with the baby in a stroller. Though Stroller Strides is designed for women of all fitness levels, she said a stroller workout can easily be modified for triathletes.

When the baby is three months old, Druxman suggests beginning a power walking program with a running stroller (be sure to receive clearance from your obstetrician and pediatrician before beginning any type of vigorous exercise program). Start out by alternating walking and power walking, eventually leading up to an outing that is mostly fast-paced, power walking. Gradually build up to jogging after a few months, and then finally, running.

All types of strollers are available, but Druxman suggests triathletes look for a well-made stroller thats safe and comfortable for both a baby and a toddler. A great running stroller is invaluable, and will last many years. A stroller with shock absorbers is also a good idea, she said, as shocks can provide a cushion against the movement of the stroller, thus resulting in less bounce for baby. Stroller Strides recommends the running-specific BOB Ironman. Sport Utility Stroller or the BOB all-terrain model.

Druxman also suggests new moms be vigilant about listening to their bodies and just take time to relax and enjoy their new baby. Exercise should be stress reducing, not stress promoting. Its important to just relax, accept that it will take some time to get your body back, and enjoy this magical time with your new baby.

Note: It is recommended that your baby be a minimum of 6-8 weeks old before riding in the stroller. Young babies incapable of holding their head up must have additional head & neck support to ride safely. For jogging and off road use, children should be at least 6-8 months old. Consult with a pediatrician regarding the suitability of stroller use with your child.

For more information or to purchase the BOB Ironman SUS, visit http://www.ironmanstore.com.

From: Lisa Druxman, CFM Chief Founding Mother - Stroller Strides
Helping Moms Make Strides In Fitness Motherhood and Life, www.strollerstrides.com.