Something I see runners doing often that leads to disappointing races, burnout, and plateaus is not slowing down enough on easy runs and not incorporating structured speed work into their training. If your paces, throughout your weekly volume of training isn’t varied, you might find yourself feeling ‘stuck’ with your training, maybe getting injured, and not progressing as much as you want.
Now that I am back into full blown marathon training, getting up and running right away in the morning is crucial. I honestly don't want to run some of my speed workouts on the treadmill at nap time or have to run with the double stroller, so early mornings is my only option.
Thankfully, I do love running early, but it is hard to get into that routine when you've been out of routine for a while. There is something magical about running those early morning miles before the rest of the world wakes up and hearing the stillness of the morning.
And although it is magical, it is often hard. Especially when it is darker now and (if you are in the Midwest like me) cold in the mornings.
A couple things I've found helpful are
1. Start with 1-2 runs a week - if you've never run early in the mornings or are just getting back into it, don't pressure yourself into trying to run all of your weekly runs early right away. Ease into it by starting with a couple days a week and allowing your body to get used to it. Then, once you are comfortable, add more.
2. Lay everything out the night before - There is nothing more unmotivating than having to scrounge through your drawers in the dark for your gear and search through the house for your shoes. Having everything laid out (bonus points if you have your coffee/snacks/water etc. all ready too!) helps so much, especially because when you wake up you then visually see what you have planned and prepared for the night before. ALSO highly recommend @brooksrunning run visible gear for running during low light times of the day! Amazing stuff!
3. Charge the electronics - if you run with a watch and phone, make sure everything is charged and ready to go. It is so frustrating heading out the door and realizing that your watch is dead.
4. Go to bed early - this is obvious, but something I've struggled with the past 6 months or so (haha!). If you want to get up, make sure you get enough sleep so you can wake up!
5. Warm up before you run - before you head out the door, make sure to do some light dynamic stretches (think leg swings, lunges, etc.) and some foam rolling. Our bodies can naturally be more stiff and creaky in the am and warming up can help the run feel better and also help avoid injury! It doesn't take long and is super effective!
These five things really have helped me get out the door a lot earlier than I have in a long time and I know they will help you too.
How do you know how much you should run? What volume per week is right for you?
Running volume is basically a fancy word for the amount of mileage/time/distance you are running in a given week. As an athlete and a coach, I've learned over the years that every individual is completely different on what volume of training works for them (and works for me)
Some runners thrive with high volume, over 50+ mpw, some runners train on a smaller weekly regime, while the pros clock in around 110-130 or so a week. Most people don't run over 100 miles a week, but the general, 'normal' runners have a wide range of miles they run per week. And each person needs to know what works best for them.
A lot of this comes down to age, fitness level, lifestyle, commitment, goals, etc. For instance, when a runner is in peak marathon training they are runner a higher number of miles a week than they normally would on an average week of training. Age, fitness level and life circumstance (pregnancies', babies, work, etc.) all play a big role in this too.
One way to learn how to determine what is right for you is simply to test out different volumes. Adding volume takes time and it is important to build slowly.
Let's say you are at 20 miles a week, average. Slowly build your way to 30 (this may take a few week or more) and then stay there for a while. Feel it out and see what fitness gains you notice. If you want to push more, increase your mileage and stay there for a while. Are you feeling good? Burnout? Any aches/pains/twinges? Sometimes, it takes testing out different territories to know what works best for us.
For instance, I feel really good when I sit around 30 miles a week, but I know to have some good races/get faster and fitter I may need to increase to 40 or so. I'm, also, personally really curious to know how I would preform and feel on 50+ miles a week.
The running volume game is a long game. It takes time to build (although maintaining is easier one you get there!) and it is important not to build too quickly.
If you aren't in serious training for anything right now, feel free to play around with the mileage and slowly add mileage as you see fit. You will notice changes and most likely you will get fitter and faster in the process!
The more I train and run, the more I am learning about my body and how it handles stress. One of the biggest changes I've made coming back this time around, postpartum vs. last time is slowing down before speeding up. Last time, I made the mistake of plowing through runs and suffered an injury almost right away. This time, before I did anything I worked on my pelvic floor strength training. Then, instead of plowing into one mile runs as fast as I could go (lol) I started with run/walking. This felt like it was slowing me down, but in reality, it only sped up my healing and comeback. I am now convinced that one of the biggest things you can do for your running is to practice adaptation. Running and training is really a big experiment. Especially when you are coming back from having a baby or an injury it is really important to add stress slowly and then let the body adapt. Part of the key with adaption is paying attention! If you aren't paying attention some things may fall through the cracks. How did you feel after your last track workout?What are your paces like consistently? How is your perceived effort feeling on each run? How quickly are you recovering from long runs or harder effort workouts? All these things are indicators of fitness and give you an idea of what to tweak and adjust as you move forward in your training/running. By giving yourself mini tests (i.e. 2 mile time test, a race, harder workouts, longer runs, added volume, etc.) you are able to see 1. where you are at, 2. what you can adjust and 3. what trajectory your next weeks of training should have in them. A good couple ideas of how to do this.
Invest in a watch. I love my Garmin, because it tracks everything. I have all the data from my watch and I can look over everything after my workouts.
Keep a journal. I will be the first to admit, I have not been super faithful with this, but love it when I do (new goal for 2020. stay faithful with this!) but writing your thoughts, feelings, and performances in workouts and races is HUGE and really helpful!
Hire a coach. This is one of the big things a coach does for you. A coach monitors your progress, listens to how your body is responding to training and makes adaptions when necessary (i.e. you don't to think about it as much!)
Be fully present while running. It is so easy to put the earbuds in and just escape and not think about it. But, I have found recently that I am really enjoying and learning more about my own running and mental strength as I try to wean myself off of my distraction techniques and embrace what my body is feeling/telling me. remember, pain/discomfort is only your body's way of communicating with you. As I've listened to my body lately, running is becoming even more interesting and I am feeling more in tune with my body than ever before. Try it out! (full disclosure / I still listen to music/audio books but doing this on certain runs has been fun and helpful!)
Any or all of these techniques are going to be SO helpful and are so important as you work to progress as an athlete. Keep running happy, friends.
Awesome! Not sure how to run with a jogging stroller or where to start? Great! I can help! Or at least tell you everything I’ve learned over the last several years.
There are so many on the market today, how in the world are you supposed to know which one to buy? Maybe it’s just me, but picking out baby stuff is extremely overwhelming. I remember crying in the baby aisle because I didn’t know which nipples to buy or what bottle to pick out from the thousands that lined the shelves (PS- Abby ended up NEVER ever even taking a freaking bottle and neither has Jake).
Back to jogging strollers:
I’m going to try to make this easy for you. Ask yourself these two questions:
How serious of a stroller runner are you going to be?
And what is your budget?
Are you going to run 1-3 miles every now and then? If so, you probably don’t need to dish out hundreds of dollars on the top of the line joggers and would be okay with something like the baby trend expedition race tec jogger stroller.
Or, are you going to train for half marathons and run 6+ miles with your little one every day? If so, you probably want to invest in a heavy duty stroller like a BOB that is going to be able to take all the miles.
Jogging strollers will cost you anywhere from $100 all the way up to $1,000. Do you need all the bells and whistles? Well, that’s up to you.
Check out Runner’s World https://www.runnersworld.com/gear/a22012228/best-jogging-strollers/ and Baby List https://www.babylist.com/hello-baby/best-jogging-strollers for two great posts on some of the best joggers of 2021!
When we first had Abby we didn’t have the money to spend on a top of the line jogger, so we settled with the J is for Jeep jogging stroller.
We actually ended up using this as our every day stroller with the attachable carseat and then started running with it once Abby turned 8 months (more on this later).
It worked great…while it lasted. We basically ended up running the wheels off- literally. BUT we were able to run with Abby from 8 months to almost 2 years old doing 6+ miles 3 x a week!
As our mileage started increasing over the year though I knew we needed a sturdier stroller that would be more comfortable and safer for Abby.
That’s when we broke down and got the Bob Revolution Flex stroller below: https://www.bobgear.com/revolution-flex-30
There are a lot of mixed reviews on this stroller, but I love it! It definitely takes a little getting used to and is much heavier than others, but it definitely feels sturdier, more secure and much safer in my opinion. Plus, Abby was way more comfortable.
The big debate on when you can/can’t run with your little one is all based on their neck strength and stability.
I’m not a doctor and I truly believe each child develops at his or her own pace, but I’ve also done my research and trust my pediatrician. Having said that, I edge on the safer side of things and waited until Abby was a little over 8 months old before I started running with her in the jogging stroller. With Jake (he has developed faster strength wise) I’m going to start running with him now and he’s 6.5 months old.
Some professionals will tell you 6 months, others will say 12 months. At the end of the day you’re the mom. You know what’s best for your child and you’re obviously never going to do something that will put your child at risk or in danger. Abby was born with torticollis (basically a tight neck muscle) and as an effect had a helmet for several months. I waited until right before she got her helmet off and after completing physical therapy to strengthen her neck before I ever considered running with her. I only ran with her once in her attached carseat.
Bottom line: trust your gut and if you’re still not sure ask your pediatrician.
LOCK THE FRONT WHEEL TO YOUR JOGGING STROLLER. If there’s only ONE thing you get from this post- make sure any time you run with your jogging stroller the front wheel is locked. This will ensure the stroller does not veer off in an unexpected direction if you happen to hit a rock or a pothole.
Set small goals. Think shorter distances and slowly work your way up. This is for both you AND your little one. (You can’t expect your child to sit in a stroller for 45 minutes if they’ve never done it before so help ease them into it). If the most you’ve ever run is a 5k, then maybe your shorter distance is running a mile with a jogging stroller. If you’ve been running consistently, then maybe your shorter distance is running 3-4 miles with your jogging stroller. If you’ve never run a mile in your life, then maybe your shorter distance is to run with the jogging stroller for 5 minutes and walk with the jogging stroller for 5 minutes. You know your body and what you are capable of achieving. As your body adapts and acclimates to running with a stroller you will find you’ll be able to tackle longer distances and maybe even up your pace!
Leave your expectations at your front door, parking spot, park, beginning of the trail wherever you plan to start your run with your little one- leave ALL expectations behind. Let me say it again- leave ALL your expectations behind. Trust me on this one. I can’t tell you how many times I’ve had it set in my head “I’m running 6 miles today” and go out for a stroller run only to come back filled with frustration, resentfulness and 2 miles on my Garmin watch because Abby just wasn’t having it that day. Start your run with an open mind and see how far your little one will let you run. This way if you get to run 3 miles you will be grateful instead of resentful. Infants, toddlers and preschoolers are unpredictable and you need to be okay with the fact that they may not want to sit in a stroller so you can run for 45 minutes.
Know where the stop button is on your running watch and prepare to hit it A LOT. Especially if your little one is new to stroller running. Collecting ejected toys, pacifiers, lovies, opening applesauce pouches, changing blow out diapers, taking off a jacket, putting on a jacket, retrieving water, picking yellow flowers, storing unwanted toys- you name it, I’ve stopped. A lot. No stroller run would be a stroller run without making stops. That’s just how it goes. Some days I make one stop and others I make 15. It depends on the day and Abby’s mood.
Pushing an infant/toddler means you have a passenger along for your run. Happy passenger= happy run. So you better be prepared. That means water (for both of you) or milk if they take a bottle, snacks, bubbles (these are my favorite), music, blankets (if it’s cold), sunglasses, toys etc. My favorite snacks are applesauce/yogurt pouches, cheerios, clementines and goldfish. When Abby was younger we always brought yogurt melts and puffs- those always did the trick. I don’t ever bring diapers or wipes because I never run that far away from the house. We went through a phase for a while where Abby insisted on bringing ALL of her “babies” aka a thousand stuffed animals. I pick my battles as a mom and never said “no” to the stuffed animals coming along for the ride because as long as she was happy that meant I got to run.
Timing is everything. Every child is different, so it may be trial and error. You’ll quickly find out what times work for stroller running and what times do not. You’ll also find that as your child continues to grow, these times will continue to change. Right now, the best time to run with Abby is between 8AM-9AM. This is a couple hours after she wakes up, has eaten her breakfast and is ready to start her day. She’s happy, ready to get out and isn’t too cranky or ready for a nap. Night time runs do not work with us and nap time runs are not my favorite- Abby ends up only sleeping for half an hour and is a bear for the rest of the day. BUT your child may be different and surprise you! Try out various times and see what works best!
Any weather that “feels” below 35 is a no go for me. I know some running moms who run when it’s in the low 30s, but not me. As far as summers go, I always run in the mornings to beat the heat and haven’t ever taken Abby out in the middle of the day. Most of our summer morning stroller runs are in the 80s, but the sun isn’t fully up yet so there’s always lots of shade. Just be smart, dress your little ones accordingly and you’ll be fine. There are also rain protectors (and this one) you can buy, but I’ve never tried them.
When you first start running with a jogging stroller, keep your routes close to home. That way if your little one is acting up or having a bad day you can quickly turn around and head back. The last thing you want is to go out for 3 miles and then have to run back for 3 with a screaming child. As you and your little one get more comfortable you can venture out! Also keep safety in mind when planning your routes. You’ll want to run somewhere with sidewalks or on roads where there isn’t a lot of traffic. I love stroller running on bike trails and through nature preserves with my husband, but refuse to run them when it’s just me and Abs. Most of them are always secluded and I never feel safe. If you have access to paved trails and feel comfortable then go for it!
I like ending my runs with a trip to the park. This helps whenever Abby starts to get fussy towards the end of a run- I remind her that after mommy runs we’re going straight to the park and she gets excited! I’ve also used Oreo cookies and tootsie rolls- don’t judge me.
“Using a jogging stroller has just enough impact on running form to warrant additional stretching and strength exercises, but not enough to make stroller running a likely cause of injury.”
No headphones- This one is kind of a no brainer. If you have headphones in you won’t be able to hear your child or your surroundings. I hardly ever run with music, but if Abby wants to listen to “Let it Go” on repeat I put my phone on speaker in the back pocket of the stroller.
Form- When I first started pushing Abby in the jogging stroller I noticed some lower back pain along with different aches and twinges I had never experienced running before. These slowly went away as my body acclimated to running with the stroller. Just like running in a new brand/style of shoes- it takes time for your body to acclimate to different gear. In this case you’re adding a jogging stroller. This is another reason why it’s important to start small. Give your body time to get used to running with a stroller. Your form will change, but it will also adapt. As far as hand placement goes, I prefer running with one hand on the stroller bar at a time and steering with two. Having one free hand allows me to maintain my running form as comfortable as possible. I make sure to switch back and forth between hands every 5 minutes- this will come natural.
Don’t look at your watch: You’re pushing a stroller with a child. Give yourself some grace on the pace. It’s not easy. It’s really hard- especially when you hit the smallest incline. But stick with it and I guarantee you’ll get faster.
Join a Fit4mom stroller strides group! I haven’t joined a group or attended a meet up, but I hear amazing things! I’m a huge advocate of running groups, especially if you’re new to running. Stroller strides is specifically designed for stroller running mamas and is worth checking out! You can find meet up locations here. https://fit4mom.com/workout-classes/stroller-strides
