For many new parents, the thought of running with a stroller can seem daunting. Balancing a little one while being conscious of your joints may lead you to believe that stroller running is riskier than hitting the pavement alone. However, a recent study from Penn State Berks challenges this notion: pushing a stroller might actually lessen the impact on your body with every stride.
Reduced Impact Can Lower Injury Risk
The study, published in Penn State Berks, involved 38 healthy runners—both men and women—who ran with and without a stroller while researchers measured the forces exerted with each step. Surprisingly, they discovered that running with a stroller reduced vertical impact by 8 to 17 percent.
Allison Altman-Singles, a biomedical engineer and lead author, shared insights with Newsweek: “When we’re running with a stroller, we unweight ourselves vertically because we put our hands on the handlebars and lean into it a little. That allows some of our weight to shift and go through the stroller instead of our legs.”
A decrease in vertical impact can help diminish common running injuries like knee pain, stress fractures, and plantar fasciitis, which is particularly relevant for postpartum parents returning to exercise.
Be Mindful of Twisting Forces
While stroller running may reduce vertical impact, the study did highlight a biomechanical trade-off. Holding onto the stroller restricts natural upper-body motion, resulting in increased torsional forces on your feet.
Altman-Singles mentioned to Newsweek that these twisting forces might be up to four times greater than those experienced during regular running. Nevertheless, since torsional loading isn’t as closely linked to injury risk as vertical impact, the overall safety benefits of stroller running remain significant.
How to Run Safely with a Stroller
To ensure safe stroller running, technique and equipment play crucial roles. Altman-Singles recommends:
- Select smooth, flat surfaces to lessen twisting forces.
- Opt for a stroller specifically designed for running, equipped with adjustable handlebars for proper posture.
- Minimize added weight: each extra pound adds resistance and increases torsional forces.
Hidden Perks Beyond Safety
Stroller running offers more than just injury prevention. Postpartum physical therapists and running coaches emphasize that leaning into the stroller engages your core and upper body, resulting in a more holistic workout while keeping your baby close.
Altman-Singles mentioned to Newsweek: “Factors like wheel size, handlebar height, or stroller weight could influence how challenging it is to maneuver the stroller. Greater maneuverability challenges would heighten twisting forces needed to steer the stroller. Handlebar height might also affect how much a runner leans into the stroller, impacting impact loading.”
Expert Tips for Safe Stroller Running
Running with a stroller can be a safe and efficient way to maintain an active lifestyle during the postpartum phase, assuming certain measures are observed.
Annie Linville, PT, DPT, ATC, CSCS, a pelvic floor and orthopedic physical therapist, emphasizes starting without the stroller. This approach ensures you’re symptom-free before incorporating stroller runs. Establishing a baseline of pelvic floor and musculoskeletal health through a few runs without the stroller is vital for preventing potential complications.
Linville suggests: “Your biomechanics shift when running with a stroller. A common observation in postpartum runners is a stiff trunk and restricted rotation. To encourage natural movement, swap pushing arms every few minutes and keep a slight forward lean to effectively engage your core.”
Integrating these strategies can alleviate the biomechanical challenges of stroller running, enhancing safety and enjoyment during your postpartum workouts.
An Empowering Takeaway for Moms
The key takeaway is clear: stroller runs are biomechanically advantageous, supportive of your body, and an excellent way to embrace movement postpartum. Tuning into your body, adjusting your running routes, and selecting the right stroller can transform what may initially seem limited into an invigorating exercise opportunity.
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