Stroller running has been one of the most pleasant surprises of my motherhood. Just look at this sweet moment above! I’ve always enjoyed running, but I didn’t know when or how I would get my runs in after our first baby came along. So, the first item I added to my baby registry was a jogging stroller. This was an essential for me, right alongside diapers and wipes! And now, almost five years, two kids, and hundreds of miles later, I can say that running with my kids is one of the best parts of being a mom. You can read more about this in my previous post, “Five reasons you should run with your kids.”
My goal in this post, however, is to give you the basics of stroller running, and a few helpful tips. While there isn’t that much extra to stroller running, I have learned a thing or two that I would like to share to either encourage you as you run, or get you started!
1. The right stroller
Not all jogging strollers are created equal. I have had two so far, a single Graco and a Double Bob. The Graco was my first stroller, and it was, well meh. It worked for a while. My favorite feature was that our car seat could clip right into the stroller so that I didn’t have to wake my baby up when transferring from the car to the stroller.
When I found out our second was on the way, I was luckily able to find a used Double Bob on Facebook marketplace that was in good shape for a reasonable price. Bobs of any make are expensive! But wow, I understand why. My double Bob will be my stroller until I no longer need a stroller, even if I’m only pushing one kid. It handles so smoothly, has a suspension system to keep from jarring your little one, and is overall just so nice. Bob also makes an attachment that allows you to clip the car seat directly into the stroller. (Just make sure the car seat is one of the supported models, and that you have the right model and year stroller.)
2. Stroller checklist
Make sure your tires are fully pumped! This can make a HUGE difference, especially as your kids get bigger and harder to push! Check what your particular stroller has for the recommended PSI, and keep your tires inflated to that amount so you’re not fighting gravity.
I know that the experts always say to lock the front wheel when running, but I never do. I’m honestly not quite sure how people run with the wheel locked! Do what seems best to you, but I keep the wheel on swivel, and have never had any safety issues with this.
3. The right place to run
I’ve gotten so that I only like to run with the stroller on greenways where there are no cars. I used to run the sidewalks at the local university, but man, those college kids don’t pay attention. I hope you live near a good place to run! Our greenway is fully paved, shaded, and although it only stretches a mile one way, as I am running laps at least I don’t have to worry about cars.
4. Entertainment
My kids have always done well in the stroller, but then again, they’ve had to… because you see, I need to run. It keeps me balanced. But keeping balance in mind, I want to listen to my kids too. If my kids are just not having it that day, I cut my run short. However, I have only had to stop my runs a handful of times. You may have to work up to it, slowly adding distance, but it’s ok to do something for you, mama! Your kid can sit in the stroller for 20-30 minutes so you can keep your sanity and stay healthy. I don’t feel like it is my job to constantly entertain my kids, so plan a little ahead, but don’t stress out about it too much.
These are our essentials: snacks, water, small toys, and books. A snack will keep them entertained for a good bit, and then most often they like to look at books. The best small toys are items such as small toy cars, their favorite stuffy, or whatever else they want to bring along that day. One time I tried a bubble gun, but that got mostly annoying as the bubbles would fly straight back into my face! A lot of times too, we just talk, or they just ride and look around.
When my kids were babies, they always enjoyed rear-facing and making eye contact with me as I ran. They also played with small baby toys that I sometimes had to stop and pick up off the ground. My babies have also slept really well in the stroller, so my run time often turned into nap time.
5. Weather appropriate dress
I live where the winters are manageable, as far as the cold weather goes. When it is cold though, the full body pram-type suits have been a game changer. I like the built-in mittens because baby mittens always fall off.
I also keep a few Hot Hands around for if their little hands get cold inside their mittens. I stay plenty warm, but I know the cold air is just blowing on them while they sit there! Blankets are helpful too, but sometimes my little ones just kick them off.
6. Your running
Ok, so now that you have all the basics down, let’s talk about your running.
- Running with a stroller takes a little bit more upper body strength than just normal running. I felt it in my shoulders at first. But you will quickly get used to this.
- Run with one hand on the stroller to let your other arm swing as usual. Switch hands as often as needed.
- Hills are where it gets real. I usually have to put two hands on the stroller and really lean and put my head down. Let your glutes power you up that hill.
- When you run downhill, conversely, lean back and take shorter, quicker strides. You may want to keep a wrist strap on so that the stroller won’t accidently run away from you.
7. Pace and distance expectations
Running with a stroller may slow you down, but not to an unbearably slow pace. I have found that I can be anywhere from 15-60 seconds slower per mile, based off what the terrain is like. Especially after you get used to it, you may not be noticeably slower at all for the shorter distances. You may be able to even pull of a decent 5K (or longer) while pushing a stroller!
I have found that the sweet spot for my average stroller run is anywhere from 3-6 miles. Anything over that usually results in squirrely kids, especially as they get older! This allows me to adequately train for races during the week though, if I pair a shorter speed run with a 6 mile stroller run, and a longer run (kid free!) on the weekend. I have met some really awesome moms that can push their kids in the stroller for like 10 miles, so if that is you, go for it! I’m impressed!
I’ve also previously written about doing speedwork with your kids. It is definitely possible, and totally worth doing. Read in more detail about that here. For now, I’ll just say that I don’t do speedwork on the track with the stroller. It’s too difficult. For speedwork with the stroller, I like to add intervals into my run on the greenway, for example running quarter of a mile repeats, and then jogging recovery in between. Running the interval in a straight line was much easier than constantly turning left on the track.
8. The hardest part
You may already know all the information I just wrote. It’s not rocket science. But the hardest part sometimes is just getting out the door. Just like anything else, practice makes things easier. If all you need today is a little extra motivation or encouragement to start running again with your kids in tow, this is it! It is so worthwhile for you and your kids. So go crazy! Pick a race and train for it, or simply add running one or two days a week into your schedule.
I always try to keep a little time at the end of my run to let my kids get out of the stroller and play. Sometimes this is the most fun part! I love the accomplished post-run feeling, and it makes me more eager to engage with my kids as they play and learn how to be healthy themselves. Keep in mind that you are constantly modeling for your kids, and what better way to model how to be healthy than by taking your kids with you on your runs! Go get ’em, mama!