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 a 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: Apply 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 20-40 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 longer or destination runs, 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.
Pace Adjustment: Based on my informal analysis, pushing a baby jogger will cause an increase in your heart rate of approximately 10-20% depending on how hilly your course is. Keep this in mind when deciding what an appropriate pace is. This increased stress level can take you out of your training zone. An easy aerobic run can easily become a lactate threshold run if your not careful.
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 25 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.
