Running with a stroller is a great option when you don’t have childcare, you want to get your little one outside for some fresh air, or you both need a change of scenery.
I started pushing Cullen in the stroller when he was about 6 months old, and I will still occasionally push him in the stroller now at 5 years old. Now Bjorn is old enough for his turn to do runs with me in the stroller, and I know he will be doing many more with me in the years to come.
I’ve been lucky that both of my boys love the stroller. They’ve always been very happy sitting in the stroller for 30-60 minutes at a time, and I rarely have to give them toys or a snack to keep them occupied. They love looking at everything, and it is so good to get them outside for fresh air as well.
Over the last 5 years of pushing the stroller, I’ve picked up a few tips and tricks along the way, and I can’t believe I have never done a post on it! So here are 10 tips I have for your next stroller run to make it a little more enjoyable for you and your little one.
Use One Hand
When pushing the stroller, I only use one hand to push, and I swing my other arm as usual. I never push with both hands. I am constantly alternating which hand I use, and the only time I use both hands is when I run uphill. If your handle bar adjusts, make sure your hands are near your belly button and your arms are bent at a 90 degree angle.
Pick Your Route
I am intentional about the route I pick when I push the stroller. (Okay, I am intentional about the route I pick every time I go for a run.) Any time I know I’m going to be running with the stroller, I almost always plan a relatively flat route. I only push the stroller on easy runs, so I have no reason (or desire) to push the stroller on a hilly route.
I also make sure to pick routes where there will be a paved path or sidewalk most of the way, so I am not pushing the stroller near vehicles. When I’m by myself, I will run in the road (off to the side, of course), but I don’t need to put my child’s life at risk on a busy road with no shoulder or area wide enough to be a safe distance from the traffic.
Minimal Runs
I usually only push the stroller 1-2 times a week to avoid getting an injury because of compromised running form.
If at all possible, I would encourage you to avoid pushing the stroller several times a week as I see people’s form collapse and get worse when pushing the stroller. So to avoid injury, my personal opinion is that you avoid pushing the stroller most days of the week.
I realize this may not always be an option for everyone, so if the only way you are able to get a run in is by doing a stroller run, then by all means, do it!
Adjusting Baby
When getting the child used to the stroller, I start out with short runs (2-3 miles) or even short walks before taking them on longer runs to ensure they don’t become cranky halfway through.
Like I said, fortunately, I’ve always had babies who are happy and content during stroller runs, but just like breaking in a new pair of shoes, I didn’t start out with an hour long run off the bat. I slowly got them used to riding in the stroller.
Weather
I’ve pushed the stroller in all kinds of weather conditions: rain, sleet, snow, heat and not once did I feel as though I was putting my baby’s health at risk. As long as the baby/child is properly dressed, they will be fine. I always dress my baby/child as if it were 10° colder since they are sitting still and the wind is in their face. I will say, my cut-off temperature is about 20°F though.
I have seen a lot of accessories for the stroller, baby, and parent/adult to help with the elements. A lot of the stroller companies make their own plastic covers for the rain or mesh nets to keep bugs and the sun off the baby. I have also see, what is basically a sleeping bag for the baby in the winter. Finally, my friend even has giant mittens that attached to the handle for winter running. I’ve never had any of these things, but they are out there if you are interested!
Adjusting Pace Expectations
I know I’m going to be running slower with a stroller, so I adjust my the expectations for my pace. Most of the time I run about 30-60 seconds per mile slower when pushing the stroller. While I don’t find it that much harder to push the stroller, I am pushing 35-70 pounds depending upon the weight of your stroller and child. (And obviously much more if it is a double stroller.)
I also never do a hard workout (interval, speed, tempo run) with the stroller; I only do easy runs. I know I wouldn’t be able to hit the paces I need to (or am capable of!) with the stroller. But once again if that’s your only option, adjust your pace expectations and know you are getting extra weight training from the added resistance.
Focus on Form
I always keep my form in-check and avoid poor running posture when pushing the stroller. I think it is easier to let your form collapse when pushing the stroller, so I am constantly assessing my form and making sure I am taking the same length of stride as I would if I wasn’t pushing the stroller, swinging my one arm normally, and standing tall with a slight forward lean.
Someone did say they actually feel as though their form is better when running with the stroller because they are constantly doing self check-ins while pushing the stroller.
Enjoyment for the Little One
Fortunately I’ve never had a problem keeping my little one entertained on a stroller run, but I know this can be tricky for others.
I never gave Cullen any toys or screens when in the stroller from day one, so he never even knew toys or screens were an option. But with that said, I would totally use these things if it meant a run for me! Even a few of their favorite toys and snacks can keep them entertained for quite some time. Make sure to attach the toy to a carabiner or string, so that if they drop the item, you don’t have to keep stopping to pick it up.
Timing
For me personally, I’ve always gone on stroller runs after a nap and snack. I know that my little one will be happy and content at this point, so I don’t have to worry about them fussing or crying during the stroller run.
In addition, nap time has always been a very coveted time for me because it is one pocket of time I can count on to get my work done (athlete plans, blog posts written, replying to messages, etc.). For others, a stroller nap may be the only way your little one will take a nap. I definitely went through that with Cullen when we were traveling one summer!
Either way, try to be intentional about when you take your little one on a stroller run to prevent them from crying because they are overtired or only sleeping during the last 5 minutes of the run.
Running-Specific Stroller
Make sure you are using a stroller designed for running.
My stroller isn’t made anymore, and it is quite janky now (There’s tape all around the handle bar.), but my InStep stroller has covered so many miles with me from MN to OR to other parts of AK.
I see most running parents use a BOB stroller (BOB just came out with a new stroller, and it looks incredibly nice) or Thule stroller, and if you have extra money, a KidRunner (a stroller you PULL!) sounds like it is the way to go.
Enjoy those runs with your little one. While I will often choose to run without the stroller, I have so many fond memories of pushing Cullen in the stroller, and I am looking forward to doing the same with Bjorn over the next several years.
