The Monday Shakeout: Stroller Running Tips after 8000 Stroller Miles
By Matthew Klein
This week Matt talks about all the lessons he has learned after running almost full-time with a stroller over the last 2.5 years. After 8000 stroller miles, here are some tips that may be helpful for those starting into running with a stroller and experienced stroller runners.
As soon as my daughter was old enough (ie had good head control and was cleared by a pediatrician), I started running with her. I did take time to let both of us adapt and get used to the stroller, but it didn't take long for all 60-90 miles of my weekly runs to be done with a stroller. As hard as it has been (and it gets more difficult each day Isabella grows bigger), it has been completely worth it to have our daughter join us for something that is such an integral part of our lives. While Isabella adapted quickly and seems to enjoy being in the stroller, there are several lessons I have learned over the almost 8000 miles of stroller running. These words of wisdom relate to training, injury prevention and biomechanics that will hopefully help those just starting out and experienced stroller runners make this process smoother. The key points that people getting into or doing stroller running should be giving yourself time to adapt to this increased stress, the appropriate posture/technique, how to prehab/condition your body for stroller running and accepting the difference between running with and without a progressively heavier stroller
How is it Different?
The first point about running with a stroller is that it is different from normal running. You are pushing a > 30 lb object, which will slow your normal pace down, increase the difficulty of running and change your biomechanics. None of these things are bad, but they are best eased into. The biomechanics of stroller running inherently cause a more forward lean (especially uphill) and increase the workloads into the calf and hip extensor muscles to keep propelling yourself and the stroller forward. As with anything that is different, you should ease into this to give your body and tissues time to get used to this. If you are just starting out, you should also give your child time to get used to being in the stroller, progressively increasing mileage and carefully adding workouts while assessing how both your body and child(ren) are doing. This will allow all of you to progressively get used to this. All bodies need time to adapt and giving yourself that time will decrease injury risk and the risk of your child hating the stroller.
Tips for Stroller Running
There are better ways to run with the stroller. Most people will find themselves leaning on the stroller, especially when they get tired. I would encourage you not to do this as it can induce abnormal spine biomechanics that some people may not do well with and will reduce the normal spinal rotation that occurs during running. Your spine normally rotates during running, which helps with optimal spine/pelvis/lower extremity coordination. Leaning on the stroller reduces this, although this may be inevitable when running uphill. During flat and downhill running, I would encourage you to focus on pushing the stroller rather than leaning on it. A helpful way to do this is to practice running with only one hand pushing the stroller and the other swinging as normally as possible. You should practice switching between sides to avoid asymmetry. I trained myself to switch hands every 30-60 seconds, which also helps one side not get overly fatigued. This allows me to maintain some level of normal spinal rotation and keeps my back muscles engaged, which has made the occasional run without the stroller feel less awkward.
Stroller running is much harder than normal running. Now that Isabella is ~30lbs, I am pushing about 55-60lbs total between her and the stroller (not counting any additional things my wife puts in the stroller during the run). This greatly increases the difficulty of the run, so I have had to modify my mileage and understand that a normal "8 mile run" really isn't normal. While I'm still running 60-70 miles a week, long runs and workouts are far more difficult. I have had to modify my expectations of pace and focus more on effort to ensure I don't overtrain or overexert. That means that while I used to do 15-18 mile long runs, now 10-13 miles is more than enough (and I feel more tired than when I ran 15-18). While I typically hit workout paces in the 5:30-5:45 range, now I am in the 6:00 to 6:45 range despite feeling like I am maxing out. I still hit 5:30-5:40 paces in races with the stroller, but paces during easy runs and workouts look different because it is so much more difficult. The benefit of this is that when I don't run with the stroller, clicking off 5:20-5:30 paces feels like a breeze. So as hard as this is, it is worth it from both a training and time spent with my daughter perspective. I have also had to modify my pace and expectations as Isabella gets heavier. Most strollers have a 50lb weight limit and while that way off for Isabella, the increasing weight has made stroller running more and more challenging from a pace perspective. So modifying your expectations and adjusting your training accordingly is key, knowing it is still a massive training stimulus.
Strength and Injury Considerations
From a strength and injury prevention standpoint, spending additional time working on calf and hip strength is incredibly important. Given the increased workload, adding a few days a week of heavier calf raises and deadlifts/squats (preference on single leg but not required), or other exercises that emphasize the ankle plantarflexors and hip extensors are key. Runners also running workouts with the stroller should really consider strength training, not just for its known general injury reduction capacity in running but for improve force production with running. Personally, I have found strength training to be more important now than ever before due to my increasing age and the challenge of pushing a stroller. While the stroller itself is already a weighted stimulus, improving your body's capacity to tolerate while only benefit you.
The Joy of Stroller Running
I have had a blast running with Isabella in the stroller. It has given me a completely new outlook on running and continues to be an incredible challenge. I have enjoyed racing with her and currently we have stroller PRs of 16:57 for 5k, 36:17 for 10k (during a tempo) and 1:20 for the half-marathon. While I know that trying to beat those paces is going to get more difficult as Isabella gets bigger, I also know that it is making me stronger. My major goals have been to excel as a masters runner and share my running experience with my wife and daughter. Running with the stroller has certainly allowed the second one. Now we will see how this continues and how it impacts me long-term. So far, I keep getting stronger, which gives me more hope for longevity and performance with the next stage of my running.
PAST MONDAY SHAKEOUTS
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The Shoes I Raced in for 2025
Reflections on 2026
Shoes for Ultramarathons?
Super Shoes for Recovery Runs?
Do "Illegal" Racing Shoes Matter for Recreational Runners?
Long-Term Care for Aging Runners
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