TRAINING FOR TWO

Move Confidently in Pregnancy!

Order Our BOOK!
PRE-SALE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ PRE-SALE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ PRE-SALE! ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Pelvic Floor ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ Foundations Course ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ ◆ ‎ ‎ ‎ ‎ ‎‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎
GET STARTED
Written by

Gina Conley, MS

Running with a Stroller: 6 Tips from a Marathon Mom

  • Fitness, Motherhood, Postnatal

Table of Contents

I’m Gina, and in just eight weeks I’ll be toeing the line of my first marathon post-baby—ten months postpartum. Balancing motherhood and marathon training has its challenges, but I’m determined to prove that with the right gear and a few key strategies, running with a stroller lets you keep your little ones close without compromising your run. Recently, I teamed up with my two daughters (ages eight months and two-and-a-half years) and my new Thule double jogging stroller for my first “easy run” with kids in tow. Here’s what I learned.

Subscribe to our YouTube Channel for more weekly workouts and educational videos!  We publish one new workout video and 2-3 educational videos a week on our channel.

1. Wait Until They’re Ready: Minimum Age and Neck Control

Even the sturdiest stroller can’t eliminate all jostling on the trail. Infants under six months lack the neck strength to safely handle the bumps and vibrations of a jog, so it’s best to wait until your baby is at least six months old before you try a running stroller. Of course, for early walks you can use an infant car-seat attachment, but for running, that head control is non-negotiable.

2. Gear Check: Choosing and Setting Up Your Stroller

I opted for the Thule double jogging stroller on my followers’ recommendation—and so far, I’m impressed. Key features to look for:

  • Locking front wheel: Locks for stability on uneven terrain; unlocks for easy turns on pavement.

  • Adjustable handlebar: Ensures both you and your partner can find a comfortable height.

  • Lightweight frame: Easier to push uphill and less strain on your arms and shoulders.

  • Secure harnesses: Keeps little riders safely strapped in.

Before you head out:

  1. Secure the wrist strap around your wrist—an essential safety feature that prevents runaway strollers.

  2. Test the brakes and wheel lock/unlock mechanism.

  3. Adjust the handlebar to a height where you can maintain good posture without hunching over.

Explore Our Postpartum Fitness Programs

3. Hydration Matters—Bring More Than Water

Running in North Carolina heat means regular water alone might not cut it. I packed LMNT electrolyte drink in their new lemonade flavor to stave off headaches and excessive thirst. Whether you choose an electrolyte mix or sports drink, plan to sip every 10–15 minutes on longer runs.

4. Running with a Stroller: Hand Placement and Body Alignment

Switch Hands Regularly

Holding one side of the stroller for too long locks up your torso. I alternate hands every eight steps, giving my upper body a chance to rotate and helping maintain a fluid gait.

Maintain Neutral Posture

Downhills can tempt you to arch your back and lean into the stroller. While a slight arch here and there isn’t a disaster, constantly running with your rib cage flared upward places extra pressure on your pelvic floor. Keep your ribs stacked over your hips, a few inches behind the handlebar, so you can swing your legs freely without compromising core engagement.

Programs that can help
App programTrain for a Marathon After BabyProgressive run workouts and strength training from 5K to the marathon finish — long runs, tempo work, easy miles, and a weekly pelvic stability session.Learn moreApp program · 64 daysPostpartum Return to RunningSixty-four training days, four sessions a week, with plyometrics and running programming beginning at week seven — a structured way back to your first run.Learn moreApp program · 16 weeksPostpartum Return to FitnessSixteen weeks of rebuilding, four strength sessions a week, with a vaginal or cesarean recovery track and follow-along videos for the first six weeks.Learn more

5. Terrain Strategies: When to Lock That Front Wheel

  • Rough trails or gravel: Lock the front wheel to prevent it from spinning out and creating wobble.

  • Smooth pavement: Unlock for sharper turns and smoother maneuvering.

  • Walking vs. running: Many parents prefer unlocking during walks for easier steering, then locking for runs—especially uphill.

6. Know Your Limits: When (and When Not) to Stroller-Run

For my marathon prep, the stroller will be reserved for easy runs and neighborhood jaunts. Hills become tougher, paces slow down, and my girls’ patience wears thin—no fun for anyone on a three-hour long run! I’ll save intervals, tempos, and long trail outings for the treadmill or dedicated solo sessions.

Final Thoughts

Running with a stroller adds a physical and logistical layer to your training, but the trade-off of sharing fresh air and movement with your children is priceless. With a reliable stroller, thoughtful hydration, and mindful technique, you can keep your training on track—and create lasting memories along the way.

Have you tried stroller running? Share your favorite tips or questions in the comments below!

Programs that can help
Membership · ongoingBeyond Postpartum Strength TrainingAn ongoing subscription with a new training cycle every 6 to 10 weeks — strength endurance, max strength, then power, with deload weeks and running add-ons.Learn moreVideo course · 3+ hoursC-Section Scar MobilizationOver three hours of video on scar mobilization technique and movement for recovery, plus a live webinar every other month you can attend or watch back.Learn moreApp program · 16 weeksAfter C-Section Recovery WorkoutSixteen weeks of cesarean-specific rebuilding with scar mobilization included — developed with physical therapist and two-time c-section mom Casey.Learn more

Additional Resources

My Postpartum Training Plan:

Birth to 4 Weeks Postpartum ➡️ 🆓 Early Postpartum Recovery Program: https://mamastefit.com/fitness-programs/early-postpartum-recovery-course/

5 Weeks Postpartum to 2 Months: Postpartum Return to Foundations: https://mamastefit.com/fitness-programs/postpartum/

3-8 Months Postpartum: Postpartum Return to Running Program: https://mamastefit.com/fitness-programs/postpartum-running-program/

And now testing our marathon training program… sign up for the waitlist here: https://mamastefit.myflodesk.com/marathon

Frequently Asked Questions

Can you go running with a stroller?
Yes! With the right gear and a few key strategies, running with a stroller lets you keep training while keeping your little one close. You'll want a jogging stroller with a locking front wheel, secure harnesses, and a wrist strap, and it may help to save stroller miles for your easier runs rather than intervals or long runs.
How soon can you run with a baby in a stroller?
Wait until baby is at least six months old and has solid head and neck control. Even the sturdiest stroller can't eliminate all the jostling of a jog, and infants under six months lack the neck strength to safely handle those bumps and vibrations. For early walks you can use an infant car-seat attachment — but for running, that head control is non-negotiable.
Can I use a regular stroller to run?
Running is safest with a stroller designed for it. Key features to look for are a locking front wheel for stability on uneven terrain, an adjustable handlebar so you can keep good posture without hunching, a lightweight frame, secure harnesses, and a wrist strap to prevent a runaway stroller — features a standard everyday stroller usually isn't built with. Before you head out, test the brakes and the wheel lock, and adjust the handlebar to your height.
How much slower do you run with a stroller?
Expect your pace to slow, especially on hills — pushing a stroller adds a real physical layer to your run. That's why Gina reserves stroller runs for easy runs and neighborhood jaunts, saving intervals, tempos, and long outings for solo sessions or the treadmill. Letting effort guide you, rather than chasing your solo paces, keeps stroller runs enjoyable for everyone.
Can I run a 5k with my baby?
Yes — once baby is at least six months old with solid neck control and riding in a proper jogging stroller, a 5K distance sits right in the easy-run sweet spot where stroller running works best. Secure the wrist strap, lock the front wheel for straightaways, and bring water or an electrolyte mix to sip along the way. Just expect a slightly slower pace than you'd run solo!