The Ultimate Guide to Stroller Running (From a Mom Who's Been There)
Running is such an important part of my life, I knew I not only wanted to continue running once I had children but that I wanted to be able to include them in my runs. Incorporating runs with my daughter has definitely had its challenges, but it has given us a way to spend time together, enjoy some fresh air, and lets me model the healthy lifestyle I hope she will strive for one day. Like any new mom, I had my concerns about how feasible using the jogging stroller would be and whether or not it would be worth the obvious hassles—safety, slower paces, a potentially cranky kiddo, etc. Knowing that it was something I at least wanted to try, I went for it! Now I’m here to share a few of the things I’ve learned along the way that I think other running moms should know in order to get the most out of stroller running!
Choosing the Right Stroller
Choosing the right jogging stroller can make all the difference in your running experience. Like any baby product these days, there are so many options it can feel overwhelming. We tried to gather as much information as we could and ultimately made our decision based on both our own research and recommendations from friends, families, and coworkers. Here’s what we learned so you can save yourself some time!
You'll find two main types: 3-wheeled and 4-wheeled. Three-wheeled strollers are generally more maneuverable, especially for tighter turns, while 4-wheeled strollers often feel more stable, particularly on uneven terrain. Another key consideration is the front wheel: fixed or swivel. A fixed wheel is best for dedicated running and maintaining a consistent pace, while a swivel wheel offers greater versatility for everyday use and navigating crowds (though most swivel wheels can be locked into a fixed position for runs). Beyond the wheels, look for essential features like good suspension to absorb bumps and keep your little one comfortable, a large canopy to protect them from the elements, ample storage for snacks and gear, and a reliable handbrake for added safety on hills.
We knew that this was an item we were willing to splurge on (we’re very fortunate it ended up being gifted to us!) because we knew it would get heavy use. We have the Thule Urban Glide, and in my opinion, it’s worth the price tag if you know you’re going to be putting in lots of miles. Its smooth ride, excellent maneuverability, and generous storage make it a dream to run with. Thule also has stroller accessories to make it more protective and comfortable for variable conditions.
If you're looking for a more budget-friendly option, consider looking at Facebook Marketplace or other used kids’ item retailers. We found many gently used running strollers that were heavily discounted since many people don’t end up running as much as they imagined, needed to upgrade to a double stroller, or their kiddos grew out of it. Think of it like a gently used car. Regardless of your choice, prioritize proper fit and safety.
Safety Tips
Just like any running activity, safety should be your top priority when running with your child. Here are some essential safety tips specific to stroller running:
First and foremost, ensure your stroller is appropriate for your child's age and size. Like car seats, strollers have weight and height limits, so check the manufacturer's specifications. A properly fitted stroller is crucial for your child's comfort and your peace of mind. Regularly adjust the seat and straps as your child grows to ensure a snug and secure fit.
Before hitting the pavement, make sure your child has developed sufficient head and neck control and can sit independently for several minutes. This milestone is typically reached around six months, but every child is different. When in doubt, consult your pediatrician for personalized advice.
For added peace of mind, especially when running in remote areas, consider carrying a small tire pump or a tire patch kit. This can be a lifesaver if you experience a flat tire during your run.
And of course, don't forget the general running safety guidelines! Avoid wearing headphones so you can be attentive to your child and aware of your surroundings.
Training Modifications
There’s no sugar coating it, even with a high-quality stroller, running with a stroller is hard work! The first few weeks I used it, I couldn’t believe how out of shape I felt (partially because I was pretty out of shape!). The good news is that I quickly adapted, and ultimately, it has helped me be a stronger runner. Here are a few training modifications to consider to make it safe and enjoyable:
Pacing: Slower is okay! The stroller is adding resistance, so it will take more effort to go at paces that may usually feel easy. Generally, stroller runs are not the time to attempt speed work or care about the pace you are going. Plan for your stroller runs to be slower than your typical easy pace and that’s okay!
Running Form: Running with a stroller will alter your natural running mechanics, which can make running feel harder and can put you at increased risk for injuries. Focus on taking shorter strides and using one hand on the stroller at a time (as long as you are still able to safely control it) to maintain a normal arm swing with the other arm. Focus on switching which hand is on the stroller at regular intervals to maintain some balance from side to side. Use the hand break on downhills so that the momentum of the stroller doesn’t pull you into a faster stride.
Strength Training: Add in strengthening exercises that will help you build strength in the muscles that are under increased demand when pushing the stroller. Some examples of this would be core work, postural training (since stroller running may cause you to hunch over more), and posterior chain exercises that include your glutes, hamstrings, and calf muscles which are the real powerhouses for our running gait.
Other Tips for Successful Stroller Runs
Here are a few other tips and tricks I have picked up along the way (mostly lessons I’ve had to learn the hard way)!
Stroller Setup: This will vary depending on the stroller model. If you take away one thing from this blog, let it be this—get into the habit of regularly adding air to the tires! It truly makes a difference in how easy it is to push. I usually do this every 2–3 weeks, and let me tell you, you can tell the difference in how easy it is to push with a little bit of extra air!
Gear: One of the perks of a stroller is that you can carry some extra gear with you on your runs. Take advantage of this and keep your stroller stocked with a few basics like water, snacks, an extra layer or two, and a couple of entertainment items for your kiddo. And definitely don’t forget a couple of spare diapers and wipes—I learned that lesson the hard way. Most runs I don’t touch any of this stuff, but the times I have needed it, I’ve been very thankful it was there.
Timing is key: You’ll realize you’re more limited when you’re able to get out for stroller runs because of your baby’s routine as well as the climate. For me, running in Nebraska, I’m often limited to a certain time of the day when the temperature will be most tolerable. Weather that I usually wouldn’t think twice about going for a run in may not be safe or comfortable for your baby. You may want to try to plan your run so they will sleep in the stroller OR right after they wake up and have a snack so they will be happier and you’ll be less likely to have to make frequent stops to try and entertain or calm them down. Once you figure out what time of day works best for you and your baby, you can plan runs a little more easily.
Location, location, location: I have a few favorite running routes that I have deemed stroller friendly. This is not the time to hit the trails or take on a hilly route. Look for relatively flat, paved paths, bonus points if they are well shaded and have easy access to bathroom stops just in case.
Keeping Your Kiddo Happy
Truly nothing will make or break a stroller run like your child’s mood. If you have a content baby, whether they are snoozing or just happy to enjoy the ride, you will have a MUCH more pleasant experience. Through lots of trial and error, here are some of the best tricks that work for me to keep my daughter happy and enjoying her time in the stroller.
Snacks: This is probably a no-brainer for most moms, but keep some snacks handy in the stroller. Maybe even consider a “special” stroller snack that they only get on runs to help them look forward to it.
Chat and Sing: Talk about what you see while you’re on your run or sing a song together. I started doing this before my daughter was able to talk, but now she loves to point out airplanes, dogs, birds, bikes, etc. As they get older, this can turn into games like I-Spy. This also helps make sure you are keeping an easy pace (if that is your goal)! It can be difficult to maintain slower paces, and making sure you aren’t too out of breath to talk or sing is a good way to monitor effort!
Take advantage of nature: This is something I initially did out of desperation to keep my daughter from totally losing her cool but has turned into something we do most runs. Pick up whatever is around, such as flowers and leaves (pinecones are a personal favorite for us), and let your kiddo hold them and create a “bouquet” of things you find on your run. I know you probably don’t want to be making frequent stops to pick flowers, but if you start to feel the energy making a turn for the worse, this has been a real game-changer for us. My daughter would rather do this than play with any toy and it has helped her expand her vocabulary and get excited about being outside!
Park Stops: As she has gotten older, we have started planning stroller runs that allow us to stop at a playground towards the end of the run. My daughter loves this, and it gives her something to look forward to and encourages even more time outside!
Let’s Wrap It Up
Whether stroller running is something you have considered but feel hesitant about because it seems difficult or too disruptive to your usual training, or you are just looking for tips to get started, I hope this perspective
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