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Running with a stroller can create freedom with the ability to get your run in. However, running with a stroller can also create injuries if you are not careful. Ensuring that you know how to properly run with a stroller can help decrease the chances of getting injured. Running with a stroller might sound intimidating, but it is not that bad once you get the hang of it.
Below are some key things to keep in mind:
Run with a designated stroller: It does not matter what brand you have, as long as it is sturdy/reliable you are good to go! Always make sure that the front wheel is locked and that there is plenty of air in the tires and the brakes work.
Check your child's readiness: You want to make sure that your baby is demonstrating good head control (if not in a car seat insert) and that they have adequate support. Babies develop at different speeds, typically it is recommended to wait until around 6 months. You can always check with your pediatrician to ensure your baby is ready.
Fasten your child properly. This might sound silly, but make sure your child is always fastened in securely and properly.
Select a safe route: Start with flat, smooth surfaces, once you feel comfortable you can add in more hills, turns, etc. Look out for any potential hazards in the route. It is recommended to pre plan the route and tell someone where you will be in case of an emergency.
Practice: It is always good to practice first. Take your stroller for a run without your child to get familiar with how the stroller turns and breaks. It seems silly, but can actually be very beneficial and can ensure both you and your child have a safe run.
Slow and short: Start with slow and shorter runs and then build up to longer distances/time. Do not worry about pace, you are pushing extra weight!
Adjust: Adjust the handles as needed for good posture, you should not be hunched over. Another thing to consider is your stride. You might have to adjust your stride so that it is a little shorter. This can improve running posture and allow for proper glute activation and firing.
One arm: Run with one hand on the stroller, swing the other arm (like normal) and then change hands throughout the run. Always thinks about your arm going from heart to pocket.
It is important to be mindful of how you are running with a stroller along with your overall posture and gait mechanics. The top running related changes we see with stroller running are:
Decreased thoracic rotation due to holding on the stroller with 2 arms
Less hip extension
Bending more from the hips especially when running up hills
A more rigid trunk due to the lack of fluidity while holding onto the stroller.
Keep these in mind when running and if you start to feel "new" aches and pains it can be a good idea to make changes with the stroller fit. If it does not get better, go see a physical therapist for a run gait analysis with the stroller and take a look at your body to see if any specific areas need to be strengthened or addressed.
Happy Running & Merry Christmas!
Dr. Noelle O'Hara, DPT