Category Archives: Stroller Stretches

Running with a Stroller

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Christine in 2009 6 weeks after the birth of her daughter

Christine in 2009 6 weeks after the birth of her daughter

I recently taught a Pilates and Running workshop to some members of Moms Run This Town: a very cool group of gals who run and run a lot. With strollers. I am also a stroller runner and I think that if you run with a stroller you are a) a rock star and b) should be given extra mileage credit: like, 3 miles with a stroller is the equivalent of 4.3 miles without.

First: Let us discuss the pro’s and con’s of stroller running.

Pro: you can bring your child

Con: It is heavy to push.

Pro: you can carry your water bottle

Con:  You can’t use your arms to propel you.

Pro: you can carry your phone

Con: You have to push it uphill.

Pro: you can carry your ipod

Con: The more stuff you carry the heavier it gets.

Pro: um………

Con: It just GETS HEAVIER as your child grows.

So, with that figured out let’s learn some cool stretches you can so WITH your stroller at anytime: before, during, or after your run or walk.

Stroller Stretches: Lower back and shoulders

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This first one is great for a tight lower back (lumbar spine) and tense shoulders ( ’cause you know as you are pushing that thing up a hill you are using your shoulders, girl ):

  1. Stand with your arms long out on the stroller handle bar, your feet in a parallel position, hip width apart and in line with your knees.
  2. Gently lower your chin and  engage your abdominal muscles (think belly button to spine!), keep your shoulders down and round over your hips extending your torso out from your hips. Try and keep your hips over your ankles.
  3. Get a nice lengthening in your spine by sinking your weight into the stroller bar and reaching your arms as long as you can.
  4. Round your spine (imagine you are a Halloween cat!) and roll up one vertebrae at a time back to your starting position.

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Running with a Stroller: Tight Hips

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The second part of the Stroller Stretches is specifically for your hips but also feels good if you feel tight in your lower back. Honestly, it feels good regardless! If you feel a little pain in your hips while you run or walk, take a moment and try this stretch:

  1. Stand with your feet hip width apart, hands on the stroller, feet parallel.
  2. Lift your right leg off the ground and cross it over your left leg (like a man would sit in a chair). Make sure your right leg crosses above the knee on top of your left quad.
  3. Bend your left leg watching the alignment of your knee and foot. Do not let your knee pass your ankle!
  4. You will feel a stretch in your gluteals and hip on the right side. Try and keep your right leg as open as possible. Count to 10 as you breath deep (slowly. sometimes it’s hard to count slow if you are in the middle of a run).
  5. Repeat on the left side.

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Running with a Stroller: Calf and Hip Flexor Stretch

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The third installment is a calf and hip flexor stretch. Your calf muscles induce foot flexion AND help stabilize your ankles. Your hip flexors are a group of muscles who’s primary action is to lift the upper part of the leg to the body. If you are walking or running, you use your hip flexors and your calves.

  1. Stand with your feet parallel, hip width apart.
  2. Lunge your right leg forward. Remember: your knee should be directly on top of your right foot and your foot should still be parallel.
  3. You will feel a stretch in the hip flexors on your left leg at this point. If you want more of a stretch, try pulling your left hip forward a little. Be subtle; it won’t take much.
  4. Lift your left heel and press into the ball of your foot.
  5. Lower your left heel slowly, pressing the heel into the ground. This is your calf stretch.
  6. Switch sides by bringing your right leg back and lunging out with your left leg.

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