Running with Your Toddler

Blog Running with Your Toddler
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OutGrown Admin

May 30, 2017

Some of the more gratifying moments as a parent are when our kids emulate our better tendencies and qualities. One day I rounded the corner to find my daughter pushing her plastic shopping cart down the hall at high speed, crashing into the corners at every turn. I was instantly annoyed until she informed me that she was out for a run and was taking her stuffed animals out in their running stroller so they could have fun. She had them gently tucked in with blankets and had packed toys, snacks, and water for everyone. I softened instantly – who needs pristine walls when we had a little runner on our hands?

Running is different with a Toddler

Somewhere a little after a year, my daughter started walking and stopped napping in the stroller (or pretty much ever…) and my well-choreographed running plan fell apart a little. I pushed aside my stubborn adherence to ritual and we switched to a new time and changed a few of our habits and were back up to enjoying our runs again. Running with a baby has its challenges, but toddlers suddenly have an all new set of needs. Whining and snack demanding aside, they are way more fun running buddies. If your toddler has run in the stroller since they were a baby, then they will be used to the routine of running. It is harder to start from scratch, but most of these suggestions would work just as well if this is their first time heading out for the open road with you.

Make running fun for everyone

The most important factor is your attitude about running; how you approach running each time will impact how they feel about hopping into the stroller. You don’t have to go for a run; you get to go for a run. They are not just getting in the stroller ... they are going for an adventure or going to see the flowers, squirrels, or construction trucks. For toddlers, involving them in the process in whatever way you can makes it more fun and exciting for them. Before you leave the house, let your child pick what toys or books they want to bring with them in the stroller. At times, we have even had a stash of toys that were only for the stroller so she was excited to get to play with them on the run. Bring quadruple the amount of snacks you normally would. Snacks keep them entertained and not hungry and therefore happier. In most strollers, they sit comfortably so they can really eat anything except the messiest of snacks. Try and pick a spot to run that has a fun pit stop or destination for them. I love to try to start and end at a playground so she knows at the end she will get her chance to play also. Be willing to get some extra cardio in to sing, chat, and answer questions on your run. Point out fun sights on the route or give them ideas of things to look for (birds, airplanes, squirrels). Also, you can involve them in the workout by cheering you on or even holding a stop watch and keeping time for you once they are older. We sometimes play Motorboat at the end of the workout (motorboat, motorboat goes so slow – walk, goes so fast – jog, step on the gas – sprint). This is good for short intervals and lots of child giggles. Try to manage your expectations, but don’t make excuses. Your kiddo is going to have an off day and you are not going to get your workout in on some days. Just because they are whining or fussy, if you put a little bit of extra effort in, you can still get done what you wanted to and change their mood for the better. little girl in jogging stroller on paved path

little girl in jogging stroller on paved path

Don't give up on your goals

Once you can find ways to keep your active little one happy, you can also start getting more creative with incorporating different workouts into your running. If you are doing more serious training, be sure to warm up, stretch and cool down. I always stretch in front of the stroller so she can see me. Sometimes, I even let her hop out and stretch with me. Don’t be afraid of incorporating intervals, sprinting or hills into your stroller running. You should be more conscious of your effort level and what feels safe, but you can still build strength, speed, and endurance while pushing the stroller. Plan what workout you intend to do ahead of time so you can be better prepared mentally and able to make the event go smoothly. Keep setting big goals for yourself. Your path to get there will be different, but you don’t have to shelve your dreams of running a half marathon, a full marathon, a triathlon…and beyond. It’s fun to keep track of small victories and PRs too – longest stroller run, stroller 5K fastest time, fastest time running a certain familiar loop. These milestones are sometimes harder fought than the ones on race day. I am often surprised how far and long my daughter will tolerate and even enjoy running if I explain what we are going to do and why I want to run that far to accomplish my goal of completing a race. It’s all about keeping it a positive experience. Mom and daughter on a beach after a race, mom wearing a finisher medal

Mom and daughter on a beach after a race, mom wearing a finisher medal

Involve them in the process and achievement

A huge part of successful running with my daughter, that my husband was much more adamant about than I was at first, is if I am going to race, then she is going to come and see me race. He told me that she was putting in the hours in the stroller and she could tell how important running is to me. Therefore, she needed to see the culmination. She has seen me in the hot sun and the cold rain, sprinting by with a smile, and shuffling along trying to hide the pain. She has seen me run across the finish line and scoop her up in triumph. And she has seen me stumble across the finish line barely able to pick her off the ground. She watches Mom running, persevering, and accomplishing goals and she feels like she is part of that process and that achievement.

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Have You Heard About the 10-Minute Walk Initiative? Suppose you believe that access to parks and green spaces improves physical and mental health, especially during times of crisis, or that life simply feels better when nature is close by. In that case, you are already aligned with the vision behind the 10 Minute Walk Initiative. Photo by Monique Vargas What Is the 10 Minute Walk Initiative? The 10-Minute Walk Initiative is a nationwide effort to ensure that everyone in the United States has safe, easy access to a quality park within a ten-minute walk of home by the year 2050. This is not just a goal for green-friendly states like California or Colorado. It is a promise for every city, every neighborhood, and every family. Want to know if your city is part of it? Visit the 10 Minute Walk website to see if your mayor has signed on. If you do not see your city listed, you can do what some of our community members have done: sign up for updates and learn how to get involved. You may even be able to encourage your local leaders to take part. If you are part of the OutGrown community, you already know our roots go back to the Hike it Baby movement and its guiding value: Leave No Family Behind. That means no matter your pace, parenting moment, or personal identity, you belong here. Whether you are changing a diaper, feeding your baby, managing a meltdown (yours or theirs), or just starting, we will not leave you behind. But here is the hard truth: Some families are being left behind simply because they do not have access. Parks are too far, sidewalks are unsafe, and transit is unreliable. That is why OutGrown supports the 10-Minute Walk Initiative. Ensuring every family has access to nature is the first step in building an inclusive and equitable future outdoors. OutGrown exists to be a hub of tools, stories, and support for families with babies and young children who want to grow up outside, together. Learn more about our mission and how you can be part of it at WeAreOutGrown.org. About OutGrown OutGrown is a national nonprofit working to ensure that every family, especially those with babies and young children, can experience the benefits of time outside. Since our grassroots beginning in 2013, we have supported more than 300,000 families with the help of thousands of volunteers across the country. We believe nature belongs to all of us from the very beginning. That means creating opportunities, removing barriers, and supporting families in finding their way outdoors, whether that starts with a stroller walk, a community outing, or a quiet moment under the sky. You can learn more and explore our programs at WeAreOutGrown.org. Editor’s Note Thank you for reading. At OutGrown, we believe content should offer more than information. It should create a connection, support real-life caregiving, and reflect how families grow together through nature. Everything we share is made with care by our team and volunteer community. If this piece inspired you or helped you feel more confident in your outdoor journey, we invite you to support our work by donating today. Your contributions help us keep resources free and accessible to all families. Please remember that the experiences and tips shared in this article are for general information only. They are not a substitute for professional medical, mental health, or safety advice. Always consult with a qualified provider if you have specific concerns or questions. We are glad you are here. We are growing something meaningful together

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That means creating opportunities, removing barriers, and supporting families in finding their way outdoors, whether that starts with a stroller walk, a community outing, or a quiet moment under the sky. You can learn more and explore our programs at WeAreOutGrown.org. Editor’s Note Thank you for reading. At OutGrown, we believe content should offer more than information. It should create a connection, support real-life caregiving, and reflect how families grow together through nature. Everything we share is made with care by our team and volunteer community. If this piece inspired you or helped you feel more confident in your outdoor journey, we invite you to support our work by donating today. Your contributions help us keep resources free and accessible to all families. Please remember that the experiences and tips shared in this article are for general information only. They are not a substitute for professional medical, mental health, or safety advice. Always consult with a qualified provider if you have specific concerns or questions. We are glad you are here. We are growing something meaningful together.