Looking for stroller running tips that actually work? Here's what a mom of two learned pushing her daughter through a half marathon training block, 17 weeks pregnant and all.
Courtney Evett is a mom and the creator of The Stroller Athlete™. She trained for her first half marathon pushing her daughter in a jogging stroller and crossed the finish line 17 weeks pregnant with baby #2.
I spent my whole life hating running. I was convinced I just wasn't a runner, so after high school I made a secret pact with myself to never run again. The funny part? Fitness was always my thing. I was a dancer. I taught cycling. I was a certified personal trainer for women. I just wasn't a runner.
Then I had my daughter in 2024 and that first year postpartum was hard. I didn't have anything that was mine anymore. I was giving everything to her and slowly losing myself. During nap time I'd scroll past runners and think, I want to do that. Then the voice would kick in: you said you'd never run again. You can't even run a mile.
That voice is what got me out the door. My mom started watching my daughter 1 day a week and that became my run day. I started Couch to 5K and I was hooked. I wanted more than 1 day a week. My husband left for work at 4am and evenings were never promised, so I strapped my daughter into our regular stroller and went anyway.
It was Week 1, Run 2 of Couch to 5K: 1.38 miles of run walk intervals, pushing her through puddles and mud. My pace was 20 seconds slower than my solo Day 1. I was so proud of myself anyway.
That muddy 1.38 miles turned into 5Ks, a 10K and eventually a half marathon I trained for behind a jogging stroller. Here are the 5 stroller running tips I wish someone had told me at the start.
My Best Stroller Running Tips (From Someone Who Used To Hate Running)
Tip 1: Start smaller than you think you need to
My first few weeks were 3 short runs a week: 2 with the stroller and 1 solo, mostly intervals. I was so nervous I'd give up that I didn't let myself think about the whole program. Just the next run. 1 run at a time, trust the process. Those tiny runs didn't look like much on paper but they were the first time in my life I felt like a runner. You don't need to be ready. You just need to start small.
Tip 2: Walk breaks aren't quitting. They're the strategy
Before Couch to 5K, I didn't even know intervals existed. Everything I'd ever been told said walking meant quitting and every run had to be faster than the last. Run walk intervals changed everything. Once I trusted them, I fell in love with running and knew it could stay in my life forever. Walking is just as important as running. The only thing that says you have to run the whole way is ego. Running a full distance is a goal of mine now. It never has to be yours. Running can simply be your outlet. You never have to sign up for a race. Intervals around your neighborhood count.
Tip 3: Stroller pace and solo pace are 2 different sports
I figured this out while training for my first 5K. My stats never made sense. On my 1 solo day a week I looked like a speed demon, hitting PRs and every pace my app wanted. On stroller days my watch either said my heart rate was too high or acted like I was doing a terrible job. So I adjusted the pace in my head. Stroller days get their own expectations. Your watch doesn't know you're pushing a whole human. That's not you getting slower. That's you getting stronger.
Tip 4: If you can, get a real jogging stroller
I ran my whole first month in our regular stroller because I was that desperate for an outlet. So when I finally brought home a jogging stroller, I was honestly nervous. It felt so much bulkier and heavier that I was sure running with it would be even harder. Then I took it out for the first time and it felt like I was gliding. It pushed so much easier and the suspension smoothed out every bump. Sure, there was an adjustment period. But if you've ever run with one, you know exactly what I mean. And it doesn't have to be fancy or new. Mine was a $60 Facebook Marketplace find. Just make sure it fits your little one's age and weight before your first run.
Tip 5: Make it their adventure too
When my daughter was 1, stroller runs were easy. She'd almost always fall asleep, especially if I went close to nap time, so I'd pop my headphones in and just run. Now that she's 2.5, she wants to be part of it, so I make it her adventure too. She gets to pick which toys come along. I pack her favorite snacks plus special ones she only gets on stroller runs (anything that takes a while to eat is gold). Music goes on speaker so we can sing together and we play I spy, find the colors or go on a hunt for the trash truck. And most runs come with a promise to stop at the park halfway. That used to annoy me. Now I look forward to it. I get my run in and she gets a park date with mom. Win win.
A Note For The Breastfeeding And Pumping Moms
I breastfed and pumped with my daughter for about 4 months. By the time I laced up for that first stroller run, she was eating solids and taking a few bottles, so fitting runs around feeds was pretty easy. This time will be different. Baby #2 arrives in January and for the first time, I'll be figuring out how to run, feed and pump all in the same season. I'm equal parts nervous and excited and I can't wait to figure it out right alongside you. If you're in that season right now, you're not behind. You're just running a different race.
Ready To Start?
You don't need to be a runner or have a race on the calendar to begin. You just need your first run. ACOG's guidance on postpartum exercise is a good starting point if you want the medical green light before you lace up, and the CDC's physical activity guidelines are a solid baseline once you're cleared.
If you're brand new, grab my 2 free guides, How to Run 1 Mile and 1 Mile to 5K, linked in my bio on Instagram at @thecourtneyevett. And if you're ready to dream bigger, The Stroller Athlete™ is my 16 week half marathon plan built just for stroller runners, run walk intervals and all, so you can train with your little one riding along. Get it here: stan.store/TheCourtneyEvett
See you out there, stroller crew.
FAQ
When can you start running with a stroller after having a baby? Most jogging strollers say wait until baby can hold their head up fully, usually around 6 to 8 months, but check with your own doctor first since every birth and recovery is different. I didn't start until my daughter was already eating solids, so there's no rush.
Do you need a jogging stroller to start, or can you use a regular stroller? You don't need one to start. My whole first month was in our regular stroller because I was that desperate for an outlet. A real jogging stroller just makes it easier once you're hooked.
How do you know if a jogging stroller fits your baby? Check the manufacturer's age and weight minimums before your first run, they're not the same across every stroller. Mine was a $60 Facebook Marketplace find and I still double checked the specs before taking her out.
Is stroller running safe? Yes, as long as you're using a stroller rated for running and your baby meets its minimum age and weight requirements. Start with short run walk intervals instead of trying to run the whole way, your body and the stroller both need time to adjust.
How do you fit stroller running around breastfeeding or pumping? It depends on your season. With my daughter, she was already on solids and a few bottles by the time I started, so it was easy. This time around with baby #2 I'll be figuring it out fresh, and if you're in that stage right now, you're not behind, you're just running a different race.
What pace should you expect running with a stroller versus running alone? Expect it to feel slower and harder, and that's normal. My watch used to tell me my heart rate was too high or that I was doing a bad job on stroller days, but pushing a whole human is a completely different workout. That's not you getting slower, that's you getting stronger.