Struggle with getting dinner on the table? Grab our 5 easy family meal recipes!

Now that I’m 4 months postpartum from giving birth, I thought it was time to provide an update about postpartum life, exercise, 4 month postpartum hormones and more.

this Post!

As an Amazon Associate, I may earn from qualifying purchases. You can read more here on our Disclaimer and Privacy Page.

Now that I’m just over 4 months postpartum, I feel like I’m almost getting out of the fog after the home birth (check out the home birth story).

I feel like the postpartum hormones are starting to normalize (well, sometimes at least) and I’m still adjusting to going from 2 to 3 kids!

Postpartum Nutrition

Wow – nursing sure does take it out of you! I rely on so many of these awesome breastfeeding snack ideas to keep me nourished.

I swear I’m hungry every hour on the hour, but as a dietitian, I know how much I need to be fueling.

Specifically at 4 months postpartum, I’m still focusing on protein to rebuild and repair the muscles/organs from being so pregnant.

I’m also focusing on many minerals and micronutrients, like sodium, potassium and magnesium, because they all play so many important functions in the body and overall wellness.

And hydrating. Hydration for breastfeeding is like a full time job – I am adding so many electrolytes to my drinks and have water bottles in several different rooms.

But, sometimes water gets old! I don’t drink much alcohol so I love these pregnancy mocktail ideas for the summer months and fun new flavors.

Plus, juices can be high in Vitamin C so I appreciate the extra nutrition. I’ll often add collagen too! Collagen for breastfeeding can be beneficial.

I’ve also been making a lot of warm and nourishing soups.

It’s interesting that we don’t promote it much in the U.S., but abroad, many cultures believe that warm soups help organs recover and soups are a great postpartum recovery food!

My doula also made me a delicious lentil stew that was amazing. I’ve really been loving this kale meatball soup, and the plus is that the kids love it too.

4 Months Postpartum Symptoms

Here are some of the symptoms I’m still experiencing postpartum.

• night sweats – These have calmed down drastically. In the first month, I would wake up drenched, which made my breastfeeding hydration even more important!
• mood and hormones – I think my mood is continuing to stabilize. The first 3 months are so extreme in terms of the sleep deprivation and being on call at all times, but now that we’re getting into a routine, I feel that my hormones are stabilizing and my anxiety is decreasing.
• hair loss – The hair loss is starting to get intense! I sort of remember the 4 months postpartum period as when my hair loss started in the past. I’m taking collagen this time around to help with some of the hair loss.
• Weight – I still don’t feel completely “at home” in my 4 months postpartum body and don’t think I’m at my pre-pregnancy weight (though I don’t weigh myself and it really doesn’t matter to me anyway). Although, after 3 children, my pre-pregnancy weight has surely changed anyway. I still struggle with some postpartum body image challenges. However, what’s more important to me than the number is how I feel and how I can exercise. More on my postpartum running thoughts below!

Postpartum Running at 4 Months

I’ve had some “good” runs. However, good means something different than it did a year ago, and even different than when running in the third trimester.

And it definitely means something different than when I was marathon training.

My pace is starting to improve slightly, but there are times when my legs are heavy and I feel out of sorts.

I have no idea what my form looks like, but I’m starting to feel more natural. The idea of longer runs feels more feasible now. I still run with my belly band!

I think part of this is due to my running throughout my pregnancy and doing a lot of strength work – making my postpartum recovery and exercise that much easier.

While each pregnancy has been different for me (here are some of physical differences between first and second pregnancy), each postpartum has also gotten a little easier in terms of bouncing back more quickly.

Everyone’s postpartum recovery timeline is different though, and you should not feel pressure to bounce back to your pre-pregnancy self.

I feel like my body is slowly remembering the ebbs and flow of running. The pounding of the pavement. The impact it provides on the body.

I have to give a lot of credit to my pelvic floor therapy. It’s been drastic the differences I’ve seen and felt through strengthening my pelvic floor!

If you want to work on strengthening your pelvic floor during pregnancy or postpartum, I highly recommend this free course from MUTU! The free videos and information offers a great way to see where you are and what needs to be strengthened for better movement, mobility and more. I’ve personally gone through MUTU and it was life changing!

Running Effort

Despite my slower pace, I know my body is working hard!

With the heat, I’m focused on hydrating for summer weather! Plus, I know my body is diverting energy to contracting my muscles (I know it diverts so much energy to breastfeeding as it is!).

I’m not certain how accurate the Garmin heart rate is, but judging by some of my runs, I’m usually in zone 3 or zone 4.

As strange as this thought is, my body is a little more “cushiony” right now (thanks, 4 months postpartum body!), so I feel like maybe I’m better able to absorb the impact.

Overall, I know I’m still recovering from birth, but each week gets a little better.

Running Distances at 4 Months Postpartum

I still haven’t run over 5 miles, which feels kind of crazy to me. And I don’t really break the 9-10 minute per mile pace yet.

But, the way I think about it, I’m building back up my foundation. I’ll try to attempt this postpartum workout soon.

Before pregnancy, I was regularly running 30-35 mile weeks, and during marathon training, it was more like 40-50 mile weeks. I have no expectations (or desire) to get back up there just yet, but hopefully soon.

I find that I feel MUCH better on the trails versus the road, whenever I can logistically get to the trails to run.

Probably because the trails are more shaded, and the heat and humidity has just been unbearable in the summer months. But, the trails are also just more enjoyable and easier to let my mind wonder.

Future Postpartum Running Goals

I’d like to build up to running for an hour, but I still have a ways to go and many pelvic floor exercises to practice.

I’m also slowly building up strength through yoga and circuit workouts to complement running. I’m not naive and know that if I’m not working on other muscle groups, my running will go nowhere.