Running & Walking with Strollers
Fit For Life Physical Therapy
Warmer weather is here, and it is time to dust off the running & walking strollers.
Getting in your weekly runs does not have to come to a halt when the kids are home, and the nice weather is calling. “Jogging strollers” are a great option for people who still want to get out to run or walk for fitness. Here are some guidelines that will help you log your miles without creating an injury or two along the way.
Choose your stroller based upon what you need. There are many styles, and the prices vary. There are also options for more than one passenger. Check the height of the handlebar to make sure that you are not reaching forward, up, or down too much. When you run, you want to be able to be close to the stroller and be as upright as possible.
Try walking with the stroller before running with it. This will help you get used to the height of the handlebar, the feel of the stroller, and how you will navigate corners. Older versions of strollers have fixed front wheels, while some newer ones let you choose to keep it fixed or let it swivel. A fixed front wheel is safer, but the swivel, once you get used to it, will help you with those tight turns. It also helps to try walking up and down hills with it so that you can get a feel on how easy it is to control. If you are running somewhere that is a bit on the hilly side, it is a good idea to use the safety strap so you can keep the stroller on a tether – better safe than sorry.
You can also purchase a shield for the top so that you can still take the little ones with you when it is raining outside. Drink holders are a plus for water bottles as well as sippy cups and snacks.
Remember that your pace will most likely be a little slower with the little ones in tow – especially if you are pushing more than one. So, give yourself a break and plan on logging some slower miles while you get accustomed to the stroller and the extra work. Most parents have their usual pace and their “stroller” pace.
Pick your walking or running surface wisely. Sidewalks are doable, but you will not be able to see directly in front of you and may miss uneven sections, cracks, or holes, and even debris. Paved paths are great and more predictable but watch out for spots where tree roots are pushing up the asphalt. These can be tricky, especially if they sneak up on you and you are moving quickly. Trails may be a no-go if you are running with a stroller, unless they are a crushed surface, even, and well-manicured. If you run on the road, try to pick a quieter neighborhood, and run facing traffic. Bright colored strollers will let cars know you have precious cargo with you.
Your heart rate may be higher due to the increased workload, so adjust your pace accordingly especially as the temperature and humidity start to go up. Bring fluids with you just to be safe and be prepared to use walk breaks as needed.
Rather than holding the handlebar with two hands, try using just one hand so that the other arm can swing freely. This will help you with maintaining your usual stride, cadence, and body mechanics and allow you some trunk rotation. Make sure that you switch hands at regular intervals to keep yourself balanced – maybe every half mile or so. If you find that you are kicking the stroller, you are probably over-striding. Keep your feet under your body, which is usually a better way to run anyway.
Keep your posture upright during your run or walk, even when you start getting fatigued. Stay close to the stroller, keep your eyes to the horizon, and your spine in a neutral position. Imagine a string at the top of your head pulling you upward all the way down your spine. Avoid rounding your shoulders and letting gravity pull you down (think of how people look pushing a lawnmower uphill – this is NOT the posture you want). If you start with shorter runs of 1-3 miles, you will give your body time to adapt so that you can hold a proper posture for longer.
As mentioned above, there are safety straps on jogging strollers in case the stroller gets away from you. Be always cautious and keep safety in mind; when in doubt, use the strap. Also, make sure your passenger is securely strapped in before you head out.
There are strollers that are appropriate for newborns, but it is still important to make sure you insert the carrier properly. Also check with your pediatrician to make sure your infant is old enough to be in a jogging stroller; they will give you the appropriate guidelines.
Remember that your passenger needs to be dressed for the weather too. Just because you are wearing shorts and a t-shirt does not necessarily mean they should. Keep in mind you are running; they are not. Blankets can be dangerous if they hang too low, and can get caught in a wheel, so use caution. Use the observation window on the stroller to double-check your little person frequently.
Last, but not least, get in a dynamic warm up before you head out to prepare for your walk or run. Preparing your body for the increased work will always pay off in your favor.
Because of the increased challenge to your core and upper body, there are some key exercises that can help you along the way. Please stop by to visit with one of our clinicians, we are here to help!
Above all, enjoy your time outside with your little people! Let the fun begin!
Fit For Life Physical Therapy cares for people of all activity levels - to help prevent, recover from, or rehabilitate sports & orthopedic injuries. We are proud to move people every day.
Please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet/FrontRunner stores:
Polaris: 1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065
Upper Arlington: 1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979
New Albany: 5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441