Runner Moms: A running mom's guide to jogging with the stroller

Running can be one of the best forms of exercise for moms. You need no equipment besides your running shoes, and you can do it right out your front door, no gym membership required.

Running brings moms a sense of peace, strength and confidence, especially vital during the crazy early years of motherhood. As long as you have a good jogging stroller, you have the option to bring the kids along too, so you can get your run in during the day or anytime it works for your family’s schedule, no childcare required.

So what tips should you keep in mind when running with stroller?

Other options to consider include Baby Jogger and Bumbleride brands. Keep in mind that BOB has the option to add an insert for a baby car seat/carrier too, so you could choose to get ONLY a jogging stroller if you still have an infant, instead of multiple strollers.

Be sure to read over your stroller’s manual for tips on how it should be set up properly. For example the BOB Dualie has different settings for the shocks based on the weight of your children. And don’t forget to periodically check the air in your tires — properly filled tires make for a smoother ride!

Running with a stroller IS a tougher workout, so it’s good to go into your run knowing that mentally in advance. Many runners find they are anywhere from 20 to 60 seconds per mile slower when jogging with a stroller, especially a double stroller. But, as long as you have that expectation when you start, you shouldn’t let that bother you. You also may find you’ll stop more often to help the kids, provide snacks or pick up things they dropped. So keep that in mind for your total workout time.

On the pro side, your little one gets a chance for fresh air, lots to look at, and the example of mom working out. The stroller is also useful during a run because you can STORE lots of stuff — water, keys, sunglasses, phone, kids toys and snacks, etc, and you’ll be burning more calories when pushing the stroller because you're working harder!

If you have run at all in the past and are now starting to run with the stroller, you may find that you feel pretty awkward for the first couple of weeks. That is normal! Your body must adjust in many ways to get used to the mechanics of running with a stroller, and you may even find that you have some soreness in your arms and upper body initially as you get used to it. Don’t write off running with the stroller immediately, give yourself some time and you should get used to it shortly.

A common mistake when people start running with a stroller is to grab onto the handlebar with a super-tight "death grip" of sorts, which can result in sore forearm, wrist, and even neck muscles. Plus, it’s a waste of energy. Yes, your baby is precious cargo, but a relaxed grip on the stroller handle is all that you need and will help you maintain better form. Plus, you can and should use the wrist strap (if available) for safety, especially going downhill.

Think about maintaining an upright posture, abdominal muscles pulled in tight, shoulders rolled down and back, and keep the stroller close to you (as opposed to leaning way forward and pushing it far in front of you). Relax your wrists and keep them in ‘neutral’ (not extremely flexed) so as not to strain them.

Believe it or not, you will actually run more comfortably by just holding the stroller with ONE arm and letting your other arm swing freely. At first, many running moms, in addition to the "death grip," try to hold on tightly with both hands constantly, but that can ultimately throw off your gait and bring on more tension in your shoulders and back.

Try one arm at a time and you’ll likely get used to that and prefer that option, and if you have a swivel wheel (generally fine for recreational jogging speeds; fixed wheels recommended for racing/more intense runs) you won’t need both hands to steer/maneuver. Aim to alternate which arm you are pushing with though, periodically throughout your run, so as not to gain a muscle imbalance.

So what can your little ones do while you are running with the stroller?

Finally, if you are training for a specific race and plan to run with your stroller often, you may want to bring your little one along for your final Race Day event as well! Many 5K races and a few 10Ks allow strollers, so check the guidelines and consider pushing your running buddy across the finish line with you!