This post was written by Zachary Nagel, lead human performance specialist, Parkview Sports Medicine.
Staying active as a parent with a baby or toddler isn’t always easy, but a stroller can be your best training partner. With a little planning and the right approach, you can fit in workouts while spending time outdoors with your child.
Prioritize safety first
Make sure your child is old enough, most experts recommend waiting until the baby is at least 6–8 months old for a run ride-along, when the baby has solid head and neck control. Always secure the harness snugly and use the wrist strap to keep the stroller from rolling away.
Choose the right stroller
Not all strollers are built for exercise. If you plan to run, invest in a jogging stroller with larger, air-filled wheels and a front wheel that locks in place. These features make for smoother rides and better control, especially at faster paces.
Adjust your form
Running with a stroller changes your stride and posture. Aim to keep your shoulders relaxed and avoid hunching over. Switch arms periodically, pushing with one while swinging the other, so your gait stays balanced. Shorter, quicker strides usually feel smoother than long, overreaching ones.
Plan your routes
Choose flat, paved trails or quiet roads where you won’t have to fight heavy traffic or uneven terrain. Loops and out-and-back routes work well; you can stop at parks or grassy areas for bodyweight exercises while your child takes a snack break.
Stay flexible
Your workout may not look like it used to, and that’s okay. Focus on effort, not pace. Some days you may get in intervals, other days just a steady jog or brisk walk. Use stops for squats, lunges or push-ups with the stroller nearby.
Make it fun for your child
Pack snacks, toys or books to keep your little one entertained. Talk, sing or point out things along the way, it turns exercise into bonding time. A moving stroller can even help lull babies into a nap while you get your miles in.
The takeaway
Working out with a stroller requires adjustment, but it’s a powerful way to stay active and consistent during a busy season of life. With safety, smart planning and a little creativity, your stroller runs can be just as rewarding for you as they are enjoyable for your child.
