Tips for Postpartum Running with a Stroller
Running outside with your kids is free, convenient, and a great way to get exercise. Once your baby has hit the age where it's safe to jog with them in the stroller, many moms are ready to hit the pavement. However, running with a stroller is different than without. Let’s discuss some of these changes and best way to navigate them.
You should be symptom free without the stroller first.
This means you have several runs under your belt that did not cause pelvic floor or musculoskeletal problems prior to adding the stroller in. The stroller plus kids inside adds weight and changes your mechanics so we need to make sure there is a baseline set of symptom management prior to adding it.
Your biomechanics change when running with a stroller.
One of the biggest changes seen in pregnant and postpartum runners is a stiff trunk. There is a lack of rotation compared to non-pregnant runners. This makes sense since the pregnant belly is rigid and rotation is limited because of it. This is one of the cues I give to my postpartum runners, and we still want to promote some trunk rotation even with a stroller. This is tough when your arms are fixed on the handlebars.
A suggestion for this is to push the stroller one-handed to allow a natural arm swing on the other side. Switch the pushing arm every few minutes to allow for some rotation vs. being completely fixed.
Lean forward into the stroller.
Imagine you are running into a big gust of wind or like you are running uphill (even on flat ground). This allows you to land with your center of mass over the landing leg instead of extended far out in front. This can help with controlling pelvic floor symptoms because the body is more efficient at shock absorption. It also gives you better access to your glute muscles into hip extension which is a huge win! Think of PUSHING into the stroller with that posterior chain.
Don’t forget to breathe and let go of the extra tension.
You'd be surprised how many people tense up their traps, overly brace abs and grip tight onto those handlebars. Try to promote ease of movement. Loosen your grip. Let go of your belly. Take steady breaths like you are breathing into your lats or your sports bra band.
Stroller running is more work - make sure you are complementing with a strength training routine!
Let’s face it - pushing that stroller through the hills of your neighborhood is tough! I always recommend a strength training routine for any runner, but if you are consistently pushing the stroller, we need to make sure the body is able to meet those demands to avoid injuries. Your lower body workouts should be prioritizing major muscle groups like glutes, hamstrings, quads, and calves. If you need programming, I am always here to help.
I hope these tips are helpful for moms navigating the postpartum return to run! At GROW PT, I treat runners of all kinds so if you are struggling with it, let’s schedule an appointment and get it fixed.
