When can you start running with your baby in a pram so you can get your pre-baby body back?
Thanks to a certain celebrity Trainer with a business, body and brand to upkeep, the question of running 3 weeks post-natally has hit the headlines. What hasn’t hit the headlines is the fact that running with a newborn is contraindicated. This means it’s not recommended that you run with your baby in the pram until your baby is at least six months old – for a variety of reasons. Some recommendations even go as far as to say 12 months.
Having baby join you in a daily workout can be beneficial for the both of you – it brings a sense of wellbeing and satisfaction for you while you bond with baby by doing something together. But, developmentally, it’s not until at least six months that your baby will be old enough to have the neck, head and spinal control necessary to prevent injury. Newborns lack head control until they develop neck muscles and improve motor skills. It takes time to build them safely. The stronger your baby gets, the better she’ll get at improving the neck and head control necessary for handling faster movement without risk to her spine or head.
Don’t run with young babies or newborns.
And if you’re still determined to run with your babe once they’re older (it’s a great idea), make sure you invest in the necessary equipment and accessories suitable for your situation and that your baby has hit the right milestones.
Jogging Pram Readiness
Determining when your little one is developmentally ready to join you for a run is essential for their safety. Because jogging strollers do not recline, your baby will need to be able to sit fully upright during your jog. You’ll also find these prams are quite firm – perfect for older children but not for newborns.
While many pram manufacturers recommend your child should be at least six months old, others recommend waiting until your baby is strong enough – at least eight months old to be sure. If you are unsure, please make time to talk to your pediatrician or GP for guidance on when your 6- to 12-month-old is ready.
And before you invest in a running pram, do some research to find a safe, suitable pram or stroller that meets both you and your baby’s needs. This means factoring in the frequency of your runs, the length of time you’re out and about, if you require your pram for multiple types of uses and the types of terrain you’re most frequently running on.
There are three types of restraint systems for prams (jogging strollers typically only come with styles 1 and 2 though) that you need to be aware of before you decide to buy. Each is appropriate for different stages.
1) The pram can take an infant seat or capsule. Some may require an adapter (this should typically come with the pram).
The infant seat should be used until the baby can fully support their head with no bobbing/flopping at the neck. Your baby needs to be able to support themselves relatively well in an upright sitting position.
IMPORTANT: never jog with the baby in the capsule – it’s far too top heavy and there is an increased risk it could topple over.
2) The pram’s straps come around their shoulders, down their chest, and connect to the waist belt, usually at the groin.
If your baby is relatively good at maintaining an upright sitting position, this is suitable. Your baby doesn’t have to be 100% perfect at sitting yet because the shoulder straps should fit well enough to help keep them in place.
3) The pram simply has a waist sash. Typically this is an “umbrella stroller” – meant for older kids who no longer have balancing issues, and can ultimately support themselves in an upright sitting position.
Make sure you buy a pram that suits your baby’s stage and your fitness requirements. Specialised jogging prams or strollers have been designed to smooth the ride for both you and baby and help you run without affecting your gait too much. Always test before buying.
Some of our top tips for running with a pram:
- Always lock the front wheel when running with your baby in the pram to prevent sudden turns and potential accidents.
- Use the wrist strap. Every time.
- Strap baby in properly. Every time.
- And because babies aren’t great at temperature regulation – ensure they are appropriately attired and have blankets, hats, gloves as the weather requires. Make sure you use a sunshade when it’s warm too.
- It’s fine to push with one hand – allowing you to have some natural arm swing and a more natural gait – I step out to the side to run. And alternate sides often (ever 5 -10 mins).
- Don’t expect to run at your ‘normal’ pace. But enjoy the benefits of resistance pushing the pram adds to your workout. Take smaller steps.
- Avoid busy areas – people don’t see you and the less people and obstacles there are, the more pleasant your run will be.
- Make sure you are not leaning into the stroller, especially near the end of a run when you are tired. Rather, stay upright and keep your elbows bent. Check posture regularly.
- When starting to run with a pram, choose a relatively flat route where you can to avoid pressure on joints until you build up a good fitness base.
Secondly, about you: please don’t underestimate the trauma that birth can cause to your body – even if you feel like you had a great birth.
Your body goes through a lot of changes to accommodate a growing baby and being pregnant requires a lot of your resources. This is entirely natural and you will need time to replenish and recover.
Don’t get caught up in the pre-baby body hype. You will get your body back. Please know that it will happen, but it takes time no matter what you do, how hard you train and what you eat. Remember, it took a full nine months for the changes to take place and it will take several more before your body comes back into its’ natural alignment. You can help to ensure it’s healthy, strong and balanced, though.
Initially, your approach should be one of rehabilitation, love and self-care. I recommend that every woman who has had a baby spend some time and energy rebuilding and correctly activating their core. This means doing the Kegel exercises, pelvic floor, and starting again with beginner plank exercises, so your body learns to recruit the right muscles correctly. This is the time to seek expert guidance if you’re having any issues in any area at all.
You need to reset your entire system— from the neural pathways to posture – everything from the ground up. Remember, for months you’ve been walking around with this beautiful but big baby in front of you and your body needs time to adjust to the recent changes made when you gave birth. By getting your rehabilitation done and focusing on the basics, you’ll rebuild an excellent foundation for not only running but general health and fitness too.
SMART Girls, Dumbbells 