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Everything You Need to Know About Running With a Stroller and the Benefits

AUG. 04, 2022
Running with a stroller is a great way to stay healthy, fit, and happy while spending time with your baby.
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It helps you stay in shape and provides both you and the baby with health benefits. Getting a jogging stroller may be the ideal way to bridge the gap between running a marathon and cooking dinner. It brings you relief from the guilt of spending time away from your baby and gives you endless mobility to get a quick workout wherever you go with your family.

When Is It Safe to Start Running With a Stroller?

Getting back into running after pregnancy isn’t always easy, but if you wait until 6 to 8 weeks postpartum, you should be able to run at an easy pace. It is suggested that you should not jog with a stroller until your baby is at least 6 months old though. This is when they can hold their head up and control their movements.

Running with a baby is quite a lot bumpier than going for a gentle walk, and tiny babies need smooth journeys – not cross-country or rapid velocity excursions. If you have a younger baby you might want to consider stroller workouts that include lunges, squats, crunches, and brisk walks.

Here Are Some Key Things to Remember Before You Take Off:

1. Mom needs to be cleared by a doctor or gynecologist. It is recommended to wait until 6 to 8 weeks before you begin an exercise regime. The vast majority of women can safely resume exercise at this point, but if you have specific medical concerns, it is best to check with your healthcare provider first.

2. Your baby should be able to sit up on their own for extended periods of time without falling over. Once they are able to do that comfortably, take them for a stroller test-run around the neighborhood.

3. If you intend to run with your child in a standard stroller (versus running with an actual jogging stroller), it is important that it is fit for purpose. Ideally, use a stroller that has been designed for mom and baby to be comfortable while jogging.

What Are the Benefits Of Running With a Jogging Stroller?

If you decide to take up running with a jogging stroller, you will reap many benefits. Some of those include the following perks.

Health and Fitness

Running with a baby jogging stroller is good for your health. It can help you lose weight, improve cardiovascular fitness, strengthen your muscles, and increase bone density.

Women sitting outside

Social Activity

Running with a baby jogger is not only a great way to get outdoors more often and spend time in nature, but it's also an opportunity to get out of the house and engage in social activity. You will have the chance to meet other parents, make new friends, and even find a partner to join you in your running adventures.


Another important aspect of running with a baby jogger is that it helps to keep you on track. You may be tempted to skip a run or rest on the couch when you have small children at home, but running with them will give you an additional reason to get outside and keep going with your exercise routine. When you call it ‘family run time’ there is more motivation.

Choose a Good Quality Running Stroller

The best stroller to run with is one that has three large wheels and a long handlebar. This is because it keeps the stroller away from your feet, and you can still maintain a good grip on the handlebar. It is also better for your back if you have a longer bar to hold on to.

You might want to consider buying a jogging stroller that reclines, especially if you have a young child. This type of stroller is more comfortable for the baby and keeps them safe.

Maintain a Good, Upright Posture

Running with a stroller can be an enjoyable and rewarding experience. However, pushing your little one in a stroller takes some practice. It can be tempting to relax, take it easy, and slouch while pushing a stroller. However, maintaining good posture is key to keeping yourself and your little one safe while running. These tips can help you run with proper form when pushing a stroller:

Keep your arms straight. When running, your arms should be parallel to the ground, with elbows bent at about 90 degrees. When pushing the stroller, keep them in this position at all times. This will help you maintain good posture, so that you do not hunch over or lean too far forward.

Maintain a posture you would use for normal running. A forward lean is normal when running uphill, but if you find yourself putting weight onto the handlebar, you need to make adjustments. The same applies when running downhill; if you're holding onto the handlebar for support, you are putting extra force on the stroller's wheels.

Focus on Your Form

Running may feel more difficult at first because of the extra weight of the stroller, but this doesn't mean you have an excuse for poor form. Concentrate on stretching out your stride and landing lightly on your feet to avoid over-striding and heel-striking. Instead of turning at every tree or mailbox and taking a winding route, take straighter routes, and try to find a rhythm so that you can make long strides without breaking focus on your form. Running with an extended stride also makes it easier to pick up speed.

Know Your Starting Routes

The first time you go running with a stroller, do so on a route that you are already very familiar with. This will allow you to concentrate on the stroller and how it handles, rather than the route itself. Bring your cell phone with you for safety and peace of mind.

Start Slowly

Increase your speed gradually. Running with a stroller can be strenuous, especially when going uphill or trying to run fast. Start slowly, increase speed gradually, and be sure to stretch before you start and after you finish.

One-Handed Pushing

A one-handed pushing pattern is the most efficient method for running with a stroller. If you’re running with both of your arms extended, your stride will be significantly restricted and your movement will be very different from a normal running pattern.

Keeping one arm free to pump will result in an overall smoother running motion. It’s important to keep your core muscles engaged when pushing a stroller, so keep your body upright while allowing your elbow to loosen slightly as you make each forward motion with the stroller handle.

Switch the Pushing Hand Regularly

As you become a more experienced runner with your stroller, you will want to consider incorporating intervals of switching hands while running. Begin by using your left hand first, and then switch back to using your right hand. As time goes on, you can increase the frequency of switching hands so that you are using each hand equally before switching back again.

It is imperative to regularly alternate the hand used to push your stroller to avoid overuse and possibly injury. Rotating the use of both hands when pushing the stroller will also improve your endurance, agility, muscular balance, and overall strength.

Adjust the Stroller

You need to get used to operating your stroller while moving at a faster pace. Make slight adjustments, such as changing the stroller seat angle so you are confident that your child is safe and comfortable. You may be able to adjust the handlebar position and height. Consult the stroller instructions and work out the ideal settings for your height and running stride.

Inflate the Tires to Recommended Levels

One of the biggest reasons that people have difficulty running with a stroller is because the tires are under-inflated. Running stroller tires are usually different from those on standard strollers. If you have under-inflated tires, it’s going to feel like you’re pushing baby up a mountain the whole way round. Make sure you check the manufacturer's recommendations for how much air should be in the tires. This will often be listed on the side of the tire, or will be in the stroller instructions. It's normally best to use a bicycle pump.

Safety First

Make sure you're wearing comfortable clothing and shoes. Asics have a wide range of trainers suitable for running with a stroller. Most lightweight running trainers will be good. Listen to your body too. If you feel pain or discomfort during your run, then stop immediately.

Keep Yourself Hydrated

One of the most common mistakes runners make is not drinking enough water before their workout — or worse, getting dehydrated during their run. Don't let this happen. Bring enough fluids for you and your little one.

Why Not Try Using Your Stroller for Exercise?

Stroller running with a baby has its challenges, but it also has many benefits. Some of these benefits are physical, such as the fact that running is an excellent way to lose weight and get fit. Some of them are mental, such as feeling the freedom to be able to run and exercise and getting the powerful release of hormones that exercise brings. Running can also be an amazing bonding experience for you and your child and form a habit that lasts for years. Why not give it a go?

Disclaimer: ASICS cannot be held liable for any accidents or other mishaps that happen while running with a baby in a stroller.