For many athletes, training is a constant rhythm that shapes the day, clears the mind and fuels goals. But after giving birth, that rhythm shifts in unexpected and deeply transformative ways. For trail and ultra-runner Leah Yingling, movement after the birth of her first child became less about mileage and more about mindfulness and rebuilding connection — to her body, her new baby Monte and her sport.
Here’s how Leah has evolved her mindset, movement and hydration strategies to honor both her body and new baby during this amazing season of life.
Returning to Movement Postpartum
How has your relationship with training and movement evolved after giving birth?
"I'm much gentler with my body and am not forcing any amount of training, running, or timelines. It's really easy as a new mom to compare my journey to others, so I'm taking my time and listening more to what my body is telling me. I've also viewed training and movement as a necessity, every single day, for both me and my baby. It's a mental health reprieve that helps clear my mind and is conveniently a time when Monte loves to sleep. I've been hiking since 2 weeks postpartum, and while it's not always as strenuous an activity as running, I know it's low-impact and beneficial for my long-term goals, like UTMB, where hiking is a given."
What has your return to running or structured activity looked like in the first few months postpartum?
"I've taken it very slow, and I encourage others to do the same. Physicians often clear new moms for activity
beginning at 6 weeks, but I've been working weekly with a pelvic floor physical therapist to find a timeline that is personalized for my postpartum experience. I had a few false starts with running at 6, 8, and 10 weeks. My pelvic floor felt weak and was still giving me red flags, so I reset, focused instead on moderate hiking and targeted strength training, and didn't reintroduce running consistently until 12 weeks. At 15 weeks, I'm feeling closer and closer to myself and am running 3-6 miles, 3-4 days a week. It started as 1 minute off and 1 minute on during the earlier weeks and has now progressed to closer to 1 hour of continuous activity."
How do you balance recovery, rest, and the desire to start moving again?
"I respect it. I didn't feel like doing much movement for the first two weeks postpartum, so I didn't! Pregnancy, labor, and delivery are extreme sports. Your body goes through so much and needs to recover, and sleep during this period is minimal. I spent the first 2 weeks almost entirely sedentary, with focused breathing to reconnect to my pelvic floor as my only form of true activity and a focus on hydration. I also did shifts with my husband during the night to try to maximize our individual sleep. It was never perfect, but it was a good fit for us."
What has surprised you most about rebuilding fitness after pregnancy?
"It may take longer than expected, and that's okay. During pregnancy, I had dreams of starting more structured training for a few late 2025 races. As I've progressed with activity during my first 3 months postpartum, that feels less realistic and irresponsible for my reality. I'd like to be a participant in the sport of ultrarunning for as long as I can, and that begins with my prioritizing where I'm at in the moment. Right now, that means a slow, gradual build to my A goals in the second half of 2026, with some fun training races along the way."
Hydration & Fueling Changes
How have your hydration or fueling needs changed since giving birth?
"I am hungry and thirsty all the time. I've been breastfeeding around the clock, and optimal hydration and a continuous flow of calories are imperative to keep my milk supply in check. I've stocked my kitchen and my new bedroom mini-fridge (I highly recommend for snack and milk storage) with high-protein snacks and electrolytes, so I have nutritious options available when I need them, even if that's at 3 AM. My favorites are small protein shakes and mini Perfect Bars."
Have you noticed differences in how your body responds to hydration now compared to during pregnancy or before?
"My needs are drastically different. I need to first consume enough water to meet my milk supply needs, and then consume more to prevent a deficit from activity. I drink close to 64 oz alone overnight."
What role has hydration played in your recovery and energy levels postpartum?
"I've kept hydration as a top focus since hour one of labor. The labor and delivery nurses were AMAZING in ensuring that my 32 oz water cup was always full. During active labor I even consumed a steady flow of water from my HydraPak SkyFlask Speed. I truthfully think this helped my recovery get off to a great start. I continued this practice once I returned home. I aim to consume 24 oz of water with electrolytes to start my day. I have 500 ml of water with me on any run or hike exceeding 30 minutes. My energy feels so much better postpartum than when I was pregnant, and I attribute a lot of that to hydration."
Listening to Your Body
What signals do you pay closest attention to now when it comes to rest, recovery, or effort?
"I keep an eye on heart rate, motivation, and fatigue. If I don't feel motivated to do an activity, it usually means I don't have the energy and need to recalibrate."
Did you work with a coach, physical therapist, or medical provider to guide your return to training?
"I've been working with a pelvic floor therapist weekly to first reconnect with my pelvic floor before rebuilding it. She does regular internal exams to ensure we're targeting the right areas and muscle groups."
What have you learned about patience and trust in your body during this postpartum phase?
"Progress takes time and I'm learning how to trust my body all over again. Progress is not and will not always be linear."
"Some days I feel back to my pre-baby self, and other days it feels like I'm going backwards. Pelvic floor physical therapy doesn't work overnight and requires diligence and patience. There will be a day where it finally all comes together, and it makes it all worth it--- just like a breakout race."
Gear & Adaptation
Have you adjusted your running gear or hydration setup as your body evolved postpartum?
"I'm drinking 500 ml more than normal, which means a 500ml SkyFlask Speed on nearly every run or hike."
Were there any HydraPak products that helped make your return to movement easier or more comfortable?
"The 500 mL HydraPak Pocketflask has been clutch. It fits in the front pouch of my Osprey Poco Softshell Baby Carrier and in every running belt I have. I need water accessible at all times and the tapered design makes it extremely easy to access."
Any hydration or gear hacks you’ve discovered that work well for new moms on the go? Any new hacks when it comes to keeping you both hydrated?
"Hydrating hands-free has been a surprising game changer for my early postpartum hikes. I've used the Velocity Reservoir more than I anticipated when I have Monte in the front carrier."
The Bigger Picture
How has becoming a mother shifted your mindset toward future competition, community and performance?
"I'm so much more motivated than before. While peak fitness still feels months away which can feel daunting, I'm more motivated than ever by the performances happening all around me. The sport is getting faster and I know I will need to level up during my return to the competitive side of the sport. I now only get small windows of time each day to train, and I feel the need to use those minutes as productively as possible. I want Monte to grow up seeing a mom that balances relationships, hobbies, passions and motherhood, and invests herself daily in each of those categories."
What advice would you share with other athletes navigating the return to training or racing after childbirth?
"Give yourself grace. Nothing will happen overnight, and that's okay! You created a life!"
How has this experience influenced the goals you’re setting for the months or year ahead?
"They've stayed the same. I got to take advantage of some of our sport's best pregnancy deferrals- Western States Endurance Run, Hardrock and UTMB. My plan is to target UTMB in 2026 and Hardrock in 2027. My pipe dream is a podium at both, and I'm excited to continue my journey there."
You can follow along with Leah's journey on her Instagram
