The Ultimate Guide to Running With a Jogging Stroller
Okay mama runners… September is here, and for a lot of you, this is the month everything shifts. The big kids head back to school, the sitter you leaned on all summer goes back to her own schedule, and suddenly there’s a jogging stroller in the garage waiting for its moment again.
Stroller running is actually where my whole running journey started. I didn’t pick up running until my oldest was five, and a stroller was the only way I could make it work with little ones still at home. It turned into a genuine passion of mine, so much so that when I got to my master’s, I dug into the research on stroller running specifically, because there was barely anything out there on it. This guide grew out of that work.
My four are 12, 14, 16, and 18 now, so my own stroller days are long behind me, but everything I learned then still holds. Running with a stroller is a completely different skill than running without one, and nobody really tells you that going in. Here’s everything I wish someone had handed me before my first stroller run.
A few of the benefits that come with stroller running, in case you need convincing…
- You get to actually exercise with your little one instead of choosing between the two
- All of the regular cardiovascular and mental health benefits of running… increased cardiac output, better oxygen uptake, lower blood pressure, improved bone and connective tissue strength, and yes, better mood too
- It’s a built-in excuse for social connection, whether that’s a stroller running group or a run that conveniently ends at the playground
A little history, because I think it’s fun
Jogging strollers didn’t exist until the 1980s. Phil Baechler invented the first one in 1984 because he wanted to keep running while caring for his 6-month-old son… he literally built it out of an old stroller frame, a bent bike fork, and 20 inch wheels off a kid’s bike. That company became Baby Jogger. A couple years later they released the first double jogging stroller, called the Twinner. By 1999 a company called Beast of Burden (later BOB) got into the game, and in 2005 they introduced the first swivel-locking front wheel. Now you’ve got Baby Trend, Graco, Thule, Kid Runner, Joovy, Schwinn, Jeep… the options are endless.
My top tips for running with a stroller
1. Get medical clearance first
Before you strap your little one in and head out, check in with both your doctor and your pediatrician. The general recommendation is to wait until your baby is at least 6 to 8 months old and can control their head and neck on their own before you take them jogging. I know waiting is hard when you’re itching to get back out there, but this one’s non-negotiable.
2. Choose the right stroller
Please don’t try to jog with a regular stroller… I promise it’s not worth it. Jogging strollers are built differently on purpose, with large durable rubber wheels, a front wheel lock, and a suspension system that actually keeps things stable while you’re moving. Regular strollers just aren’t designed to handle that.
3. Follow the manufacturer’s safety guidelines
Actually read the manual, I know, I know. A few things worth flagging…
- Keep the front wheel locked while running. It changes your gait slightly, but it keeps the stroller from tipping. Stick to flatter surfaces with fewer turns when it’s locked.
- Always use the 5-point harness. Every time.
- Consider a wrist strap so you stay connected to the stroller.
- Do a quick safety check before every run… tires, screws, front wheel lock.
- Store it somewhere dry so you’re not dealing with rust or mold down the line.
4. Dress for the weather, both of you
Pack for whatever the day is actually doing, not what you wish it was doing. Sunscreen and bug spray are non-negotiables in my book, and a weather shield for the stroller can be a lifesaver depending on your climate.
5. Check race guidelines before you sign up for anything
If you’re hoping to run a race with your stroller, double check the event rules first. Not every race allows them, and some have specific requirements.
6. Skip the headphones
I know, I know, music makes everything better. But you need to be tuned into your stroller rider and your surroundings, so save the playlist for a solo run.
What actually changes in your running form
This is the part that surprised me the most when I really dug into it. The basic mechanics of running are the same… you’re essentially hopping foot to foot, with your hips, legs, and arms all coordinating while your leg acts like a spring. The gait cycle breaks down into three phases: the initial toe-off, the stance phase, and the swing phase.
Two terms worth knowing here, because they explain a lot of what changes with a stroller…
- Stride length: the distance between where one foot takes off and where that same foot lands again
- Stride rate: how many strides you take per second
When you run without anything in front of you, your body deals with contact forces, your feet push into the ground and the ground pushes back, and that’s actually part of why running is roughly twice as stressful on your joints compared to lower impact activities. Add a stroller into the mix and now you’ve got an additional resistive force to push against, plus your upper body mechanics shift depending on how you’re holding the handlebar.
Research comparing regular running to stroller running (O’Sullivan et al., 2015 and Smith et al., 2005) found…
- Your form changes… trunk position, forward lean, pelvic tilt, and hip extension all shift
- Speed, stance, and cadence stay pretty consistent, though stride length may change over time with training
- You end up using more upper body muscle isometrically just to stabilize the stroller
- Knee, ankle, and foot strike patterns don’t change much
- Your heart rate, breathing, and perceived effort all go up
Translation… stroller running is genuinely harder. But there are ways to work with that instead of against it.
Running form basics
Like anything physical, running is something to build up slowly rather than throw yourself into. Everyone’s form will look a little different based on their own anatomy, but a few universal tips…
- Land with your feet close to under your hips, not way out in front of you. Overstriding puts extra stress on your knees and hips.
- Stay tall through your torso. Don’t slouch into it.
- Minimize the bounce. You want your legs acting like springs, not pogo sticks. Too much vertical motion just wastes energy.
Stroller specific form tips
Because of those changes in pelvic tilt and hip extension mentioned above, a few small adjustments help a lot…
- Head lifted
- Chest proud
- Shoulders back and down
- Loose wrists and fists
- Drive the movement from your hips, not your chest
How you hold the handlebar actually matters
Research testing different handlebar holds, one hand, two hands, and the push-chase method, found that the one hand push and push-chase methods were the most disruptive to stride length and effort. Two-handed pushing came out closest to running without a stroller at all, with speed and stride length holding steady. Interestingly, the energetic cost wasn’t significantly different between the three methods, so if you want more of a cardio challenge, one-handed or push-chase pushing might actually work in your favor.
As for handlebar height, aim for around elbow level so your arms sit at roughly a 90 degree angle. Too high and you won’t be able to relax your shoulders back and down.
Gauging your intensity
When you’re just getting started with stroller running, you don’t need to chase speed. Use a Rate of Perceived Exertion scale to gauge how hard you’re working based on how it feels rather than a number on a watch. In the beginning, aim for somewhere around a 3 out of 10. Everyone sweats differently too, so don’t compare your effort level to anyone else’s, your body’s signals are the ones that matter here.
Breathing
Honestly… try not to overthink this part. Your breathing naturally adjusts as your effort changes, and it gets easier the more consistently you train.
Fueling for your runs
How much and what you eat before a run really depends on your goals… are you trying to lose weight, maintain, or something else entirely. A few beginner-friendly tips for stroller running specifically…
- Pack snacks. For both of you. The extra effort involved in pushing a stroller can genuinely bump up your energy needs, so don’t be afraid to adjust your fueling.
- Stick with plain water if you’re thirsty during the run itself.
- Aim for a diet built mostly around minimally processed foods, lean proteins, fruits, vegetables, and healthy fats, roughly 80 percent of the time, leaving room for the other 20 percent to be whatever you’re craving.
- Give yourself at least 30 minutes between eating and heading out so you’re not running on a full stomach.
Adjusting your training around stroller running
Mobility and flexibility
Research points to flexibility work for your trunk rotation, pelvis, and hip flexors being especially useful here. A few drills and stretches worth adding in…
Drills: high knees, butt kicks, skipping, hurdles
Stretches: open book, cat-cow, spiderman with thoracic rotation, pelvic tilts, 90-90, lunge hip flexor stretch, pigeon pose, thread the needle
Run training
Consider training by time rather than mileage to help balance out the extra effort that comes with pushing a stroller. Build slowly and incrementally so your form and strength can actually keep up, since factors like the distance you’re pushing, handle height, and the weight of the stroller and rider combined can all contribute to gait changes that lead to injury if you rush it. Interval training can be a great way to build endurance with a jogging stroller, and focusing on a quicker foot turnover can help offset that shortened stride length.
Strength training
Because you’re pushing extra resistance, especially uphill, prioritizing your quads, hips, calves, core, and arms will pay off. Squats, heel raises, glute bridges, and side planks are great places to start, along with band pull-aparts and woodchops for that upper body stability. Keep an eye out for pain in the bottoms of your feet, hips, or knees, since those tend to be the common trouble spots.
Mindset training
This is the part I really want you to hear… give yourself grace here. Have a separate mental benchmark for stroller runs versus solo runs, so you’re not comparing apples to oranges. Your stroller rider might have their own agenda for the day, so instead of a rigid goal, try giving yourself a range, something like 20 to 30 minutes or 2 to 4 miles. And some days, everything will just click… the stroller, the timing, the mood. Focus on consistent recovery and nutrition, and you’ll be ready to make the most of it whenever that day shows up.
Takeaway
Alright mamas… the school buses are rolling, your calendar’s opening back up, and that stroller in the garage is ready for its comeback tour. Lock that front wheel, lace up, and go enjoy some fresh air with your favorite little sidekick. This is where my own running story started, and I hope it treats you just as well.
Coach Nik ♥️
A few sources if you want to nerd out with me
- Alcantara, R. S., & Wall-Scheffler, C. M. (2017). Stroller running: Energetic and kinematic changes across pushing methods. PLOS One, 12(7).
- O’Sullivan, R., Kiernan, D., & Malone, A. (2016). Run kinematics with and without a jogging stroller. Gait & Posture, 43, 220-224.
- Smith, J. D., et al. (2004). Physiological and Biomechanical Responses While Running With and Without a Stroller. Medicine & Science in Sports & Exercise, 36(Supplement).
- Benson, L. C., & O’Connor, K. M. (2015). The Effect of Exertion on Joint Kinematics and Kinetics during Running Using a Waveform Analysis Approach. Journal of Applied Biomechanics, 31(4), 250-257.
