How to Train for the Postpartum Olympics

The 2024 Olympic Games are here and we’re disappointed (though not surprised) that motherhood still hasn’t made its way onto the list of official Olympic sports. Even so, we consider ourselves an unofficial sponsor of the unofficial Olympic task of recovering from birth and taking care of a newborn. And as such, we’re sharing our best training tips for postpartum.

First things, first: Practice and prepare.
Ask any Olympic athlete the secret to top performance and they’ll tell you it’s all about the preparation. From what they eat, to when they rest and how they practice, their game-time performance is determined by how they spend the time leading up to it. When it comes to parenthood, there’s nothing that can totally prepare you for the real thing, but that doesn’t mean you can’t get some practice in. Consider offering to watch a friend’s baby for a few hours for some hands-on, real-life experience. Check with your insurance or healthcare provider to see about attending local birthing, baby, and breastfeeding classes. The more you know, the more ready you’ll be to take on whatever the game throws at you.

Make sure you have the equipment you need.
Hockey players have their trusted brand of skates. Swimmers know which goggles fit them best. And baseball players have bats and gloves that are essential for playing the game. Just the same, motherhood requires its own gear. Create a registry with everything baby needs, then stock up on the essentials you need for pregnancy and postpartum. 

RELATED: A Doula’s Guide to Postpartum Care

It’s as much a mental game as it is physical.
Olympians become Olympians not just because of their physical prowess, but their mental aptitude as well. After all, it doesn’t matter how good your body feels if your mind is in the dumps. As a mom, you can’t know exactly how delivery will go, but taking mental reps and imagining your ideal labor and delivery can help you prepare for the real thing. You can also read up so you know what to expect (apps like What to Expect will provide an overview of what to expect week by week!), talk over key topics with your partner, and make a plan for what you’ll do if you experience postpartum depression or anxiety. 

Get a sponsor.
Olympians don’t become Olympians on their own. They’ve got an entire support system of mentors, coaches, and sponsors (not to mention friends and family) to guide and encourage them every step of the way. Pick your own support crew—a partner, BFF, doula, your own mama—to walk with you through pregnancy, postpartum, and beyond.

RELATED: 7 Types of People Every Mom Needs in Her Corner

Remember to taper.
Contrary to what you might think, leading up to the big event isn’t the time period when athletes kick it into high gear. Instead, they know that the best way to be ready to compete is by ensuring their bodies are well-rested. Take a note from their playbooks and give yourself as many opportunities as possible to rest and recover before your new addition arrives. You won’t regret squeezing in extra naps and date nights!

Own the podium.
Perhaps more than any other athletes, Olympians know how to reflect on their hard work and dedication and celebrate their victories. Though it can feel like there are plenty more games ahead (potty training! school! puberty!), getting through pregnancy and delivery is a huge accomplishment in itself and you deserve a gold medal for it. Stand at the top of the podium and imagine a crowd roaring all around you, cheering you on. Because that's exactly what you deserve.