A Running Parent's Guide To Jogging Stroller Safety And Fun

The jogging stroller is perhaps the greatest invention ever made for a running parent. It’s a win-win situation. You get your run in. Your child gets to see the world outside of their television. Best of all, you are engaged in a healthy shared experience with your child. Jogging strollers are best, however, used in moderation and under safe circumstances. Consider the following tips in deciding when and how to use a jogging stroller.

Head, neck, and spine safety. Every quality jogging stroller has manufacturer’s guidelines for when your child is old enough, heavy enough, or strong enough to safely ride in a jogging stroller. Generally, runners are urged to wait until their child is strong enough to support and hold up the weight of his head on his own. Some manufacturers sell accessories that are specifically designed to support your child’s head and neck. When in doubt, consult your pediatrician or wait a few more weeks before beginning your jogging stroller program.

Ideal temperatures. We have all probably seen a fanatical runner pushing a jogging stroller when its 28 degrees outside. Not cool. The child cannot be comfortable no matter how well bundled or covered by a plastic bubble. Try not to use jogging strollers when the weather is extremely hot or cold. Think of your child’s comfort first. 55 to 85 degrees is probably an ideal temperature range for a stroller jog if properly dressed.

Dress them warmer than yourself. Remember that you are running and your child is not. Your temperature will rise quickly because your blood is drawn towards the surface of your skin during a run. Your child’s internal temperature will be cooler than yours because they are not exercising. This means protecting your child’s extremities in colder temperatures. Even when its 60 degrees outside, don’t hesitate to dress then with a warm hat, gloves, warm socks/shoes, and a blanket. You can always remove these items during your run.

Protect them from the sun. Always put sunscreen on your child’s exposed skin when out for a run. If they will wear sunglasses (good luck) provide this extra protection as well. Keep the jogging stroller top down to protect them from the sun/heat or put a hat on them.

Limit time in the stroller. Stroller jogs are most appropriate for short to medium length runs (generally recovery runs or junk miles). It is unfair to your child to put them through a 20 miler. Just like you, they need to stretch out their legs. I generally limit stroller runs to 30-40 minutes.

Wrist strap: Use it just in case. I know you don’t intend to let go on down-hills but accidents happen.

Child straps: Always buckle your child in to their jogging stroller. At some point in time, he will try to exit a moving stroller without consulting you first.

Stay out of traffic. For those of you that have this luxury, limit stroller running to parks, greenways, or sidewalks. Do not trust other drivers with the safety of your child. If you must share the road with vehicles, always run on the left side of the road facing traffic wearing bright or reflective clothing.

Make it a smooth ride: Protect your child’s neck and spine by staying on smooth surfaces. Save the off-road runs for yourself.

Leave the iPod/MP3 at home: While jogging with your child, please be aware of your surroundings and traffic for your child’s safety. Of equal importance - have a conversation. Even if your child is only 6 months old, point out his surroundings or share the joys of running. This is a great time to bond with your son or daughter. Think about how much fun running with your child will be years from now when he or she will be able to whip you.

Food, drink, and bear. No matter how short the run, a crisis can ensue if your child gets hungry, thirsty, or fussy. Remember to bring a baggie full of Goldfish, Cheerios, or their favorite finger foods. A sippy cup full of milk, water, or apple juice is helpful. Finally, if your child has a favorite stuffed animal or blanket, this can help ward off boredom or temper tantrums.

Diapers and wet wipes. For 20 minute runs or more, these items speak for themselves.

Now that we’ve covered the basics for your child’s safety and comfort, here’s some tips to make your workouts together more fun and beneficial.

Posture: The nature inclination when pushing a jogging stroller is lead forward at the hips. Fight this tendency and don’t get injured. Stay upright with your head, shoulders, and hips upright.

Hills: Lugging a 30 pound jogging stroller and a 30 pound baby up and down hills repeatedly will surely get you injured. You’ll be pushing too hard on the uphills and pulling back on the downhills (even with a brake). Try to find a relatively flat course when pushing your baby.

Run to the park or pool: My favorite jogging stroller workout involves two shorter runs. Starting from your home, run one to two miles to the nearest park or your neighborhood swimming pool. Play at the park or swim at the pool with your child for 20-30 minutes and run home. Everyone gets to have fun, no one gets bored, and you get two to four miles logged.

Training With A Newborn

Its 4:00 a.m. and you are pacing through your home with your screaming newborn baby in your arms. This is not your idea of a tempo work-out. The joy of bringing a new life into the world has worn off and now you would just like some sleep. Her wailing has been ongoing for nearly an hour. You think about work, where you need to be in only four hours. You’ll be lucky just to survive the day, much less excel. Then in the midst of her breathless cries, your thoughts turn to running. Running is vital to your very existence. It sustains and uplifts you. It keeps you fit and mentally stable. Unfortunately, you have neglected your running program. It’s been two weeks since you’ve laced-up your running shoes. This isn’t your fault. If you can’t sleep you can’t run. Furthermore, it’s not fair to your spouse who has been at home all day with the baby. Right now you are in survival mode and your aspirations for a PR in the local 10k must take a back seat to your family obligations. In the meantime, however, you are losing fitness every minute. Lean muscle is turning to flab as you graze on foods that family and friends kindly prepare for you. Worse yet, the prospects for your future training are grim. How many months will go by before you have the time or energy to train in a meaningful way?

Whether it’s your first, second, or third baby, every running parent has experienced these depressing thoughts. But don’t despair and remember that your situation is temporary. Instead, have a plan to survive these turbulent weeks or months in order to restart your running program with a bang.

Be realistic. You are bringing a new life into the world. You are responsible for this new life. You cannot train through a newborn. It’s not fair to the baby, his or her siblings, your spouse, or you. Enjoy this time with your family and understand that running is secondary.

Be fit or schedule rest when the due date arrives. For almost nine months, you know that your child’s due date is coming. Use this fixed date to your advantage. Schedule a local marathon or important race in the weeks leading up to the due date (although don’t travel to run a marathon when you wife is 39 weeks). This way, you can effectively use the weeks after the race to rest, recover, and enjoy your baby guilt-free.

Improve you weak links. Full-blown training in the weeks after your baby is born will not only irritate your spouse. You are also more likely to get sick or injured during this time period due to lack of sleep. Instead of redlining it, use this time to engage in beneficial non-running activities from home. Work on your flexibility by starting an active-isolation stretching or yoga program. Improve your strength through core exercises or resistance training. All of these activities can be performed from the comfort of your home. This allows you to be with your family while improving your weak links at the same time.

Log on, research, and set goals. Your time off won’t last forever. Stay engaged in the running life by logging on to your favorite running resources on the internet. Research races that you want to participate in. Review and schedule new training programs that may work for you.

Eat well. When you are not running frequently, it is easy to let yourself go. Neighbors, family, and friends may be cooking tasty (yet fatty) meals for you. Appreciate their kindness while exercising appropriate portion control. Remember that you are burning fewer calories during this time period and, therefore, you must consume fewer calories.

Buy a jogging stroller. When your child is 4-6 months old and the weather is warm enough, a jogging stroller will be the best way to get in your junk or recovery miles. You’ll be spending quality outdoor time with your child, keeping your spouse happy, and getting in your mileage. Spend this time researching various jogging strollers on the internet and in stores. Find the stroller that is best suited for you and your baby and buy it so you are ready for this fun bonding time.

Above all, remember that this is a wonderful time to bond with your newborn son or daughter. Any loss of fitness (and perhaps sanity) is only temporary. And by using these suggestions, you can stay positive about the experience and ready to tackle the roads, tracks, and trails upon your full return to running.