A physical therapist shares everything he learned while stroller running

A woman runs along a wooden path pushing a baby in a three-wheeled stroller. — (Image credit: Getty Images)

It’s hard to squeeze in a workout when you’re a busy parent—something physical therapist and dad of four Zach Smith knows only too well.

His solution? Combining childcare with self-care by running with a stroller.

“My mom was an avid runner, and many of my core memories were made riding along for the runs,” says the owner of HIDEF Physical Therapy.

Start with shorter runs

Running with a stroller can be hard work, as you have to push against added resistance.

This means you'll burn more calories than usual on your runs.

“Depending on your training, this could allow you to run for a shorter distance or shorter period of time because the exercise itself is more intense,” says Smith.

Your excursions could also be curtailed by another unpredictable factor: your kids' tolerance for stroller runs.

So start with short sessions and build up your endurance—and theirs—over time.

Keep switching arms

“The biggest [drawback] of running with a stroller is that you're unable to use your arm swing to drive your running motion,” says Smith.

“The arms are such an important piece of running mechanics and if you're using two hands—or even one hand—on a stroller, you are losing that entire process.”

To maintain balance, Smith suggests pushing with one hand while swinging with the other.

Keep alternating sides to make sure you give the muscles in both arms a chance to work and then rest.

Choose a flat paved surface

Having a stroller in front of you limits what you can see and where you can place your feet. This means it’s both difficult to spot obstacles and then react quickly to them.

“Many people who use strollers for running end up running through neighborhoods and on sidewalks because uneven terrain makes things difficult,” says Smith.

The physical therapist suggests sticking to well-lit, paved routes, to avoid injury.

Pick the right stroller

You can't run with any old stroller—you need a dedicated running model to keep your kids secure.

“The best way to run with a stroller safely is to find one that fits you well,” adds Smith.

“You should not have to bend down too far to reach the handle and you shouldn’t be leaning forward.

“You should be able to run in an upright position as you would if you weren't pushing a stroller.”

Try visiting a store to test a few models before buying.

Children should be at least six months old before you take them on your runs—but always check the manufacturer's advice before you head out.

W. Zach Smith

W. Zach Smith is a doctor of physical therapy with a bachelor's degree in exercise science. He co-owns six physical therapy clinics in the Pacific Northwest and one in Southern New Mexico. He specializes in sports rehab and orthopedics, working with athletes of all levels.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.