How to Start Running Again After Baby – With the Right Stroller by Your Side

Becoming a parent changes just about everything – especially your daily routines and personal time. If you were a runner before baby, the thought of hitting the pavement again might feel a little daunting. But the good news is: you don’t have to hang up your trainers forever. In fact, with the right mindset – and the right jogging stroller – running can become a joyful part of your new routine, benefiting both your mental wellbeing and physical health.

Getting Back Into the Groove – Gently

Let’s start with a gentle truth: there’s no “right” time to start running again. Every postpartum recovery is different, and it’s essential to listen to your body (and your GP) before easing back into high-impact movement.

If you had an uncomplicated birth and feel physically well, most health professionals recommend waiting until around six weeks postpartum before starting any running. If you had a caesarean or a more complex recovery, that timeline might be longer – and that’s completely okay.

Start Small, Move Smart

Returning to running after baby doesn’t mean sprinting out the door. Start with:

• Gentle walks, increasing speed and distance over time
• Pelvic floor exercises and core strengthening (both crucial for postnatal support)
• Short intervals of jogging, building up to longer sessions gradually

Remember: you’re not “getting your body back” – you’re rediscovering what it can do now, in this amazing new chapter.

The Magic of a Jogging Stroller

Here’s where things get exciting – and practical. The key to running with your baby in tow lies in choosing the right gear, namely, a reliable jogging stroller.

Why a Jogging Stroller Makes All the Difference

Unlike your standard pram, a jogging stroller is designed specifically to handle movement. Think larger, air-filled tyres for smoother rides, excellent suspension to protect your baby from jolts, and a front wheel that locks for stability during runs.

These aren’t just bells and whistles – they’re essential safety and comfort features that allow you to jog confidently while keeping your little one snug and secure.

What to Look For:

• Age suitability – Most jogging strollers are designed for babies 6 months and older. Before that, neck control and spinal support are still developing.
• Five-point harness – Keeps your baby securely strapped in during movement
• Adjustable handlebar – Essential for correct posture while running
• Handbrake or wrist tether – Adds an extra layer of control and safety
• Sun canopy and ventilation – For all-weather comfort
• Storage space – Because nappies, snacks and spare muslins still come along for the ride

There are several great brands out there, from Thule and BOB Gear to Baby Jogger and Out ‘n’ About. Test-drive a few if you can and consider your terrain – city pavements require different features than country trails.

Running with a stroller does take a little adjustment in stride and pace, but many parents find the rhythm meditative. And let’s face it: babies often love the motion. You may just discover your little one naps better during your runs than in the cot!

Tips for Making It Enjoyable – for Both of You

Now that you’ve got the go-ahead and the gear, it’s time to set yourself up for success – not stress. Here are a few practical tips to make running with your baby a genuinely enjoyable experience:

Plan Around Your Baby’s Schedule

Timing is everything. Try to go for runs after a feed and nappy change, when your baby is most likely to be calm or nap. Running with a crying baby is no fun for anyone (least of all you).

Dress Smart – You and Baby

Dress your baby for the weather and remember the stroller’s shade doesn’t cover everything. Layer up or down as needed, and don’t forget sun cream and a hat in warmer months.

As for you – invest in a supportive sports bra, breathable fabrics and running shoes with good grip (especially if you’re pushing extra weight).

Hydrate and Fuel

You’re a parent, not a machine. Bring water, a snack, and give yourself permission to walk when you need to. This isn’t a race – it’s an act of self-care.

Stay Flexible

Sometimes your baby won’t want to cooperate. Sometimes it’ll rain. Sometimes you just won’t feel up to it. That’s normal. One run doesn’t define you, but consistency over time can do wonders – for both fitness and confidence.

Carving out time for yourself as a new parent isn’t selfish – it’s essential. A simple morning jog with your baby in the stroller can be a calming start to a chaotic day. The little daily rituals you build together are what shape strong, happy family life.

One Step at a Time

Running post-baby doesn’t have to be a dramatic comeback. It can simply be a return to a part of you that felt momentarily shelved. With a good jogging stroller by your side and a forgiving mindset, it becomes not just doable – but deeply rewarding.

You’re not just running anymore – you’re role modelling. You’re moving forward in every sense. And who knows? In a few years, you may have a mini running partner joining in without the stroller.