You spent nine months worrying about your health as it related to your baby-to-be, and now that they are out and about in the world, it’s time to get back to the business of running. But here’s the thing: Your body has changed dramatically in the past year, and you may not know how to find your way back to ground zero, or even where to start.

We’ve got you covered. Here, three experts in the field of running — two of whom are mothers themselves — weigh in on some of the unique challenges newly postpartum moms face when returning to the sport. This is their advice on some of the physical, mental, and nutritional challenges presented by your “new” body, and how to bring your performance back up to par.

1. Your breasts may be larger.
Whether they’re engorged with milk for breast-feeding or heavier due to additional body fat you gained during pregnancy, chances are your breasts won’t fit into those sleek sports bras you used to wear — at least for the moment. The good news is that companies make sports bras in all shapes and sizes, and some are even designed with breast-feeding in mind. Shop around a little and find a few you like that are supportive and comfortable. “After I had my son, Battle, I bought a few key workout pieces,” says Jess Movold, a certified running coach and seasoned marathoner. “That way, I could look forward to training and also feel good in my body.”

2. Your nipples are sore.
This is an especially annoying issue for breastfeeding moms. “It is hard in the beginning when you and baby are figuring out the right latching technique,” says marathoner and mom Vanessa Peralta-Mitchell, founder of Game Changers, Inc., which provides mentorship and funding to support diversity among running coaches. “It can leave you raw and sore. My solution was to use nipple cream on my breasts before I went for a run, so they wouldn’t hurt so badly.”

3. You’re hungrier than normal.
Breast-feeding women need between 300 and 500 additional calories per day to produce breast milk while also fueling their own nutritional needs. “Make sure you’re eating balanced meals with healthy fats, complex carbs, protein, and fibre,” says Starla Garcia, a competitive marathoner and dietitian who has counselled women during and after pregnancy. Also, drinking a glass of dairy milk with your meals and snacks is an easy way to consume more calories and nutrition. “Eating a healthy, complete plate like this at each meal will help improve your hormonal function postpartum, boost your energy, and assist in the return of your menstrual cycle,” she says.

4. You have no energy.
Sleep deprivation is an energy vampire, and new parents often spend the first several months sleepwalking through the day. Getting in a nap here and there is an obvious solution, but chances are you might also be dehydrated. “Many women don’t realise how closely tied energy is to hydration,” says Garcia. “I always recommend that new moms drink dairy milk, because it’s the perfect balance of hydration, protein, and carbs, with lots of vitamins and minerals to boot.”

Dairy milk also can sub in for a snack when you have a minute to nosh. “Proper hydration and getting plenty of protein help prevent mindless snacking, cravings, and making bad food decisions because your blood sugar has dropped,” says Garcia. “Consuming dairy milk is an easy way to get your protein and hydration in at once, any time of day.”

5. You can’t run as far.
Naturally, your focus lately has been on having a healthy pregnancy, and not on your VO2 max. Right now, building back your base and endurance might seem impossible, but if you’re patient and diligent, it will happen. “After having my son, I was out of shape and disconnected from running,” says Movold. “Every session was hard and frustrating, and I did not enjoy the process. But every day that I showed up, it got a tiny bit easier, and that encouraged me to do it again. It took about four months, but I felt like I was getting my groove back.”

6. Your pace is slower.
Whether you’re out of running shape, have gained a few curves, or both, your running speed may have taken a hit. So even though you might want to blast out of the gates like a sprinter to hit those splits, take it slowly. “At first, don’t worry about your pace,” says Movold. “Practice consistency and positive mindset rather than time splits.” Keep your runs easy and conversational for the first few months; then consider adding in a day or two of speed training. And even though you might not want to, embrace the idea of walking. “Listen to your body,” says Peralta-Mitchell. “Because every step — whether it is done walking or running — brings you that much closer to your goal.”

7. You’re carrying additional weight.
This is a shocker to most first-time moms: After you give birth, you still look pregnant. “I looked pregnant for several weeks or even months after having each of my three kids,” says Peralta-Mitchell, who gained about 50 pounds with each pregnancy. “I realised it was normal, but it didn’t help my morale when my young nieces were asking if there was still a baby in my tummy!”

Finally, have grace with yourself and your body. Do the work, log the miles, and put a positive spin on your attitude. What you are accomplishing is to be celebrated. “Our bodies are amazing,” says Peralta-Mitchell.

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