Some people say: It took nine months to have children, they have to spend nine months to recover. Does this argument make sense? As a mother of two children, I also love running. But eager to resume exercise after childbirth, the harvest is medical expenses and sick at home.
The following points of running suggestions, gathered experts' advice and their own experience to talk about, to refer to the reference for the novice mother. 
1. A little more nutrition
    Feeding breast milk requires more protein and calcium, and ignoring this has made me suffer from stress fractures. Novice moms can continue to take nutrients for postpartum or breastfeeding and avoid repeating my mistakes. If you start running, ask your dietitian for additional calcium, vitamin D , Omea-3 fatty acids and iron.
    Female runners should ingest more iron. Many natural foods contain high-quality iron, such as beef, poultry, fish, soy products, beans, whole grains, cereals and green leafy vegetables.
2. Take care of feeding and running
    There is no need to choose between feeding and running. When the Boston Marathon, I am milking in the mobile toilet. Buy a good breastfeeding underwear, feed your child or milk before running, and then add plenty of water. Even if you don't breastfeed, keep your body hydrated and avoid premature hunger or exhaustion.
3. The plan should be close to reality
    Kate Weber , an EAS sports nutrition brand expert with multiple coach certifications , recommends that novice mothers consider their physical strength and the amount of running before production when they start running. If you are pregnant, the amount of running a week is 65 kilometers, which does not mean that you can return to this level immediately after production.
    It is recommended to carry out some preliminary activities first; after getting permission from the doctor, do some aerobic exercise; when starting to run, aim at the weekly running volume before production. Just starting to run, it doesn't matter if you don't set a goal, let the body be the master and how much to do. Gradually, gradually reduce walking time and increase running time.
4. Take your time
    The author of " See Mom Run " and the founder of " Run Like a Mother " contest Megan Searfross suggested that the novice mother exercise for 30 minutes a day, but does not need to set a target mileage.
    Her client started with the pattern of "walking for four minutes and running for one minute". After a few days, he adjusted his running and walking time depending on his physical condition until he "walked for four minutes in one minute." Megan also encouraged the novice mother not to be too anxious. The time to recover from the body must be slower than expected. It takes a reasonable amount of time to enter the situation and will return to the body as soon as possible.
5. Enjoy running
    Megan also led the Stonyfield women's team to the 2015 Boston Marathon. She reminded her mothers not to take a single run too important! Of course, when you are running, you can fully enjoy yourself, your mind will become clear, and your mood will calm down. But if you are too invested and exhausted, you will not have the strength to take care of yourself and your baby.
6. Take some time to dress up
    I have been working hard for a few weeks but still can't see the results. The abdominal muscles don't appear but there is as much fat on the body. At this time, a small reward (not food) will make me feel better. It takes a little time to get back to the state before the production. At this time, the new clothes can make you get some praise, why not?
7. Wait patiently
    One day, you will be more perfect, run faster, consume more calories, and most importantly, be happier! Before that, you should slowly increase your weekly run, avoid injuries, and take a good rest.
    I wish everyone can return to the state before production!
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ARC Advanced Royal Champion , https://www.arcimportcorp.com