4 Tips for Running with a Jogging Stroller
You’re finally ready to pound the pavement after welcoming your little one to the world. You’re geared up with new running shoes and your favorite running playlist is queued up. It’s like riding a bike, right?
Well, no. Things have changed since giving birth. Your body has been through (and is still going through) all kinds of changes and now you have a tiny human to tote around with you. You might think you can just stick your baby in your new running stroller and set out on your jog, but there’s more to it.
Here are four tips that’ll make stroller running more enjoyable for you and your little one.
1. Accept that running postpartum (and with a stroller) is different.
When you first start running again after having a baby, it’s hard not to expect yourself to run at the same pace and distance you ran pre-pregnancy. It hasn’t been that long, right?
But running postpartum is different. First, your body has changed (and is still changing) a ton, which affects your running mechanics. Second, your workouts now revolve around your baby, which for many mamas means bringing your little one along with you for your workout.
Our advice? Give yourself some grace. Don’t beat yourself up if you miss a workout, have to shorten a run, or don’t hit the same stats you did before baby. It’s not all in your control — you might be absolutely exhausted after a tough night and not have the energy, your babe might start crying 10 minutes into your workout, and the extra weight of a stroller might make it harder to hit your old stats.
Make it your goal to feel grateful that you’re able to get out of the house and spend time with your little one. Then, find new ways to gauge success and progression by finding your new stroller mile pace or using alternative ways to measure intensity, like heart rate training.
2. Prepare, prepare, prepare!
The first step is gearing up with the right jogging stroller (we love BOB strollers). Look for a stroller that glides and turns easily, but has the option to lock the front wheel. Also consider safety features like hand brakes, wrist straps, and proper seatbelts (it should look similar to a car seat).
Also, don’t forget to regularly maintain your stroller and check for wear and tear before heading out. You should also be a pro at locking and maneuvering your stroller before taking it out for a run.
Once you’ve got your stroller and have learned how to use it correctly, you’ll need to prepare for each workout ahead of time. Here’s what to keep in mind:
Prepare for bad weather. Do your best to pack rain (or snow) gear so that you can keep moving if the weather changes mid-run. Aim for packable/crushable items that don‘t take up a lot of space or add a ton of weight.
Bring snacks and toys. Keeping your kiddo entertained and comfortable is key. Make sure you plan ahead to avoid having to stop multiple times during your run.
Plan your route. Planning your route ahead of time can make it easier to avoid high-traffic areas or rough terrain that’s hard to navigate with a stroller. If avoiding high-traffic areas isn’t possible, consider going for a run at a lower-traffic time of the day.
3. Make it fun for your kids, too
One of the hardest parts about stroller running is when your workout gets cut short before you’re ready to end it. This is super common because your kiddos have needs, too. If you just stick your kids in a stroller and hope they’ll make it through a 30-minute jog, you might end up with a hungry/bored/screaming tiny human pretty quickly.
That’s why you need to prioritize making your runs fun for your kids. You know your kids best, so only you can know what will keep them entertained — but here are some strategies some new mamas swear by:
Designate a running-only toy or snack that they only get on runs (like one of their favorite stuffed animals or treats).
Play games as you run, like “I spy” (if your kids are old enough).
Take adventurous routes to keep the scenery new and exciting (but remember to pick flatter, smooth surfaces in lower-traffic areas when possible).
4. Perfect your stroller-running form
You might think that if you can walk with a stroller, then you can run with one, too — but that’s not the case.
When you’re walking, you typically hold the stroller with two hands and use each side of your body about the same. But when you’re running, you’ll need one of your arms to pump at your side, which means you’ve only got one hand on the stroller. There’s not much you can do about this (unless you get your hands on a self-driving stroller), so you’ll need to be mindful of your form to prevent any imbalances from developing:
Find your perfect stroller adjustments. Adjust your stroller’s handlebar so that your arm sits at a 90 degree bend.
Release your deathgrip. Seriously. Too strong of a grip on the stroller can lead to unnecessary muscle tightness and throw off your running gait. We know it’s hard not to deathgrip the handle (you're quite literally holding onto your pride and joy), so we recommend using a wrist strap like this one to give yourself that extra security without added pressure on your body.
Try to replicate your non-stroller running form. You won’t be able to perfectly replicate how you run without a stroller, but it’s a great goal to strive for.
Switch your arms on a fixed schedule. Pick a time interval (every 5, 10, or 15 minutes depending on the length of your run) to switch out the arm that’s pushing your stroller. This will help prevent any muscular imbalances from developing.
Work on your spine and hip flexibility. Research shows that jogging with a stroller leads to reduced movement in the trunk, pelvis and hips because of the fixed position of your arms. The researchers recommended adding spine and hip flexibility work to offset these kinematic changes.
Running with your little one in tow is a great way to sneak in workouts and get out of your house, but you’ll need to be mindful of a few things to truly enjoy it.
As long as you accept that your new running routine will look a little different than it used to, properly prepare, make it fun for your kids, and nail down your running form, you should get started on the right foot. Happy running, mamas!
For more on postpartum running including a 12 Week Return to Running Postpartum Program check out the Expecting and Empowered app.
Expecting and Empowered App - Apple App Store or Google Play Store
References:
Gregory D, Pfeiffer K, Vickers K, et al. Physiologic responses to running with a jogging stroller. International Journal of Sports Medicine. 2012;33(09):711-715. doi:10.1055/s-0031-1299748
O'Sullivan R, Kiernan D, Malone A. Run kinematics with and without a jogging stroller. Gait & Posture. 2016;43:220-224. doi:10.1016/j.gaitpost.2015.10.001