So many moms and dads love running with a stroller. It's a great way to get in a workout while getting your little one outdoors. Plus, when you head out with your stroller for running, you won't need to worry about finding a babysitter or paying for a gym membership. Still, there are downsides to this workout: pushing that stroller (and your kiddo) requires a lot more physical effort. And that can add up to increased strain on your body, along with a higher risk for injuries. Want to stay safe and log those training miles with your stroller for jogging? Here's what your Houston podiatrist needs you to know.
Running with a Stroller: Injury Risks ![man running with a stroller on a track]()
Until recently, there wasn't much scientific evidence regarding how running with a stroller impacted your risk for running injuries. Luckily, that all changed when mom, runner and biomechanics researcher Allison Altman Singles teamed up with Joe Mahoney (her fellow professor and co-founder of BaGel, the Biomechanics and Gait Laboratory at Penn State.) After a run with her toddler when something felt off in her body, Singles and Mahoney decided to study how running with a stroller affected injury risk in this ongoing research project. Here's what they've discovered, so far.
To begin with, the researchers monitored healthy adult runners as they jogged with and without strollers in a lab setting. Using high-speed cameras, their motions were carefully recorded and analyzed. And force plates were used to measure the impact of each step.
Interestingly, running with a stroller decreased the risk for certain injuries, while increasing the risk for others. How is that possible? First the good news: stroller runners had softer foot falls, likely because some of the force of their runs was offset when they pressed into the handlebars of their buggies. In turn, their impact force was reduced by 16%. And their risk for injuries such as runner's knee and shin splints went down as well.
But here's the bad news: running with a stroller also increased torsion by 36%. (That's a measure of the twisting force created between your foot and the ground.) Unfortunately, that increased the risk for lower leg stress fractures. Plus, stroller runners tended to lean forward more while jogging. And previous studies have shown that this posture increases your overall risk for running injuries. So...
Is it Safe to Run with a Stroller?
Clearly, running with a stroller increases your risk for some injuries. But it also decreases your risk for other ones. So, as with so many running-related questions, the answer is this: it can be safe to run with a stroller, as long as you take the right precautions.
First, when you run, try to stand up straighter. If you adjust yourself to take on a more upright posture, you can reduce your risk for injury. Next, you can try to shorten your stride as you jog. Finally, you'll have to pay close attention to the stroller you use when heading out for a jog.
Can You Use a Regular Stroller for Running?
While you could use any stroller when you run, choosing a buggy designed for runners could make your life a lot easier. These days, you have multiple options when choosing a stroller for running: from the Bob jogging stroller to the Graco, there are choices at every price point. But what is the best jogging stroller for your needs?
After considering design and price, think about the following features when selecting a stroller for jogging. If you want to reduce the impact on your lower legs when you hog, look for strollers with lightweight frames. You should also look for models with adjustable handlebars, especially if multiple people will use this stroller for running. Because, if you jog with handlebars that feel too low for your height, you are more likely to lean forward as you move. And, as we reviewed earlier, that will increase your risk for injury.
How to Start Running with a Stroller
Once you've picked the best running stroller for you, you still have to be careful with training. If you're a post-partum mom, make sure that your doctor has cleared you for vigorous exercise. Also make sure your child is old enough to safely enjoy a run: the baby should have good head control, and should generally be at least six months old. And, for moms, dads and other caregivers, make sure to start the training process slowly. Even if you're a seasoned runner, jogging while pushing a stroller and child is more strenuous. So, if you want to avoid overuse injuries, it's important to ease into this new kind of workout. Start by training at a slow pace, and gradually increase your speed as your body adjusts to this kind of effort. The same applies to the distance you cover on your runs, or the terrain you cross: for your first few times running with a stroller, choose shorter routes that avoid major hills. Then, as you get more comfortable on your runs with a stroller, you can go faster, farther and up more challenging inclines without a major risk for injury.
When to See a Doctor
Got hurt running with a stroller? Do you feel a dull or sharp pain during or after runs that goes beyond the simple strain of a good workout? Stop training right away, and give your body a rest for at least a day or two. If your pain resolves after this time, you can get back to running. But if the pain persists or worsens, it's time to request an appointment with Houston podiatrist Dr. Andrew Schneider. When you come into the office, he can diagnose and treat any existing injuries. He can also analyze your gait, providing you with assistive devices such as custom orthotics to reduce your risk for future injuries when running a stroller.
