Running with a jogging stroller takes some time to get used to. If you have not tried one before, a great tip is to take it out for a spin for the first time, sans baby, just to get the feel. Most jogging strollers are made to easily roll along a flat surface and therefore, it becomes vital to lock the brake on even the smallest of hills when stopped. Some have hand brakes by the handles and some have a foot brake.

Before running, become familiar with the various components of the stroller. Some strollers have handles that may be slightly adjusted up or down for better reach and proper posture. You will want the handles slightly higher than elbow height when you reach out to grab the stroller. Another option is to use the safety grab strap to hold and see the height you are comfortable holding the strap at. You’ll likely want the handle a little higher than that.

When running, the stroller should be slightly in front of your body and plan to run holding on with one arm at a time (elbows slightly bent), and switching throughout the run, as one side fatigues. It is better to switch so your body develops some equal strength on each side of the body. Some strollers require a hand on the handle to lift and turn so plan accordingly on the path you are using.

Running posture should include a very slight lean in the trunk much like you would when running normally. Avoid leaning or putting weight at all on the handles or you will find yourself leaning more forward. Knee lift will be slightly lower. One or two arms swinging (with safety strap) should be similar to regular running and you will probably have to shorten your stride a bit with the stroller in front of you.

Yes you can run hills for strengthening, speed work (it won’t be quite as fast) while pushing a stroller so let your heart rate be a good gauge as to how hard you are working. When running uphill, avoid leaning too much on to the stroller handle. Downhill, be sure to use a safety strap and hand near the hand break if one is provided. Of course, this is for when baby or your child is a more experienced stroller rider and is able to sit up easily on their own. Enjoy and happy stroller running.

One of the most common questions I see runners asking is “What type of weight program should I be doing to enhance my running. Adding a weight routine to supplement your running can be a wise addition. While there are many beneficial plans to specifically strengthen to prevent specific injuries, this plan is a basic overall strengthening for running economy. It includes using light free weights and machines.

Overall both the distance runner and sprinter should be strengthening both upper and lower body. While the sprinter should focus on lower repetitions and more weight, the distance runner should focus on the slow twitch fibers, higher repetitions and less weight. Weights, overall may hit some of the fast twitch fibers needed for that last sprint in during that race or interval workout, but overall should provide overall general strengthening for good posture and balance. Often, distance runners make the mistake of thinking the upper body is not important, but it provides good balance during the one-legged stance of running and can keep the legs moving forward with good turnover, during times of fatigue. If you are not familiar with the lifts, meeting with a personal trainer for a few sessions is a great way to familiarize yourself with this program.

You can divide up some of the upper and lower body exercises (using different versions of the lifts) to complete on different days (lifting 2-4 days a week) or you can do both upper and lower body on one day and take a break in between days (two days a week). Distance runners should be aiming for about 3 sets of about 15-20 repetitions. If you are a miler or shorter, repetitions can be dropped to about 3 x 8-15 repetitions to obtain more strength work. You should be slightly fatigued after each set but not so tired you cannot complete the 3 sets. This general program will give you the strength you need to take your running up one more level.

Note: This program is not geared specifically for preventing any specific type of injury, but is for the overall general strengthening of the runner.

Squats: This can include regular bar squat, dumbbells or a front squat (note: Front squat works the quads more so than other lifts, so be sure to add in some type of hamstring exercise to balance).
Lunges: Dumbbell or squat bar
Hamstring curls or stiff leg dead lift: Hamstrings should be about 2/3 the strength of quadriceps.
Quadriceps extension: This is a nice adjunct but squats should be a main focus over this exercise.
Calf raise: Knees straight to work the gastroc (a mostly fast twitch muscle overall, knees bent to work the soleus (a slower twitch muscle).
Abductor/Adductors: Abductors are normally much stronger than adductors.

Bench Press/Military press:
Bicep Curl:
Tricep Curl:
Lat Pull Down: These back exercises are important to balance out the front muscles.
Seated Row or dumbbell row:
Front, Middle, and Posterior deltoids:

Add in 3-5 core exercise such as planks and curl-ups, if there are no contra-indications to core work.

• Foam roller: Every runner needs a foam roller to help with those minor aches and pains in the muscles when a physical therapist or trainer has discharged you from a rehabilitation program or is not currently necessary. On those days where you have muscles that just won’t loosen up, foam rolling can help loosen the muscles and the myofascial tissue around the area. This will increase the range of motion in the area, help decrease the pain by relaxing the tight areas and help the joints or area perform better. Wondering which kind to choose? Find one that you can tolerate, as some are smooth and some have extra’s (grids) added on. Another good alternative is to try a small hand roller if you are often on the go. A cheap alternative is a tennis ball, although this technique requires some instruction.

***Normal skin sensation is necessary for the next two items:

• Ice pack: The research on cryotherapy or more commonly known as cold therapy or icing is mixed. But sometimes it feels good to put something cold on an injury (time depends on doctors recommendations and how new the pain is) . A great alternative is a bag of peas or a small plastic cup of ice that can be peeled back, for spot icing. Consult with your Doctor/sports medicine specialist about time of use to prevent any injuries with this area.

• Heating pad: On those days that a muscle just won’t loosen up, it helps to heat the area as an adjunct to gentle stretching and warm-up. This can also be relaxing and soothing to tired muscles. Consult with your Doctor/sports medicine specialist about time of use to prevent any injuries.

• Stretching strap: Not everyone is as flexible as the typical gymnast or has a partner that can jump in to help stretch. A stretching strap is a great way to reach those parts that need to be stretched while maintaining proper body form and position for stretching. Most muscles respond better when they are relaxed and this will help you get into the proper position for the muscles to relax. If you have been prescribed a contract-relax protocol, this is an efficient way to perform this.

• Watch with Heart Rate Monitor: The morning resting heart rate is predictive of how well your body is recovered from the previous days workout. A basic heart rate watch (with no strap) is the easiest way to measure this and it’s nice to have a back-up watch if you have a fancier gadget you use for the running. If your heart rate is elevated 3-5 beats or more than the usual morning heart rate, its time to listen to your body and take a rest for the day. This tool is one of the best to use to help ward off a running injury.

I hope this list will be helpful to the new runner. Seek out professional help if you are a new runner and need guidance on injury prevention/rehabilitation.

What are your favorite tools to use for injury prevention?

Photos: Courtesy of Photobucket

Midfoot running is one of the most popular running research topics as of late. In this article, runners were switched to midfoot running to help resolve probably the most common knee problem in running: patello-femoral knee pain.

These three runners had 8 sessions teaching them to change to midfoot running. One type of feedback given to the runners was verbal feedback to quiet the gait to help with less force on the legs and feet (decrease load impact forces). The impact forces were decreased and the runners all maintained midfoot style, which demonstrates it is relatively easy to learn with minimal training for most runners. However, only one improved running times. A best guess is that the comfort level of training/running was changed. Similar to when you tip toe-forces are decreased but you may move slower and it takes more metabolic (aerobic) energy. It’s possible some runners may adjust in time, with new areas of strength and flexibility if his/her biomechanics allow for this. Future studies will help determine what works best for each runners running pattern.

J Orthop Sports Phys Ther. 2011;41(12):914-9. Epub 2011 Oct 25.

Landing pattern modification to improve patellofemoral pain in runners: a case series.

Cheung RT, Davis IS.

Patellofemoral pain syndrome in Iranian female athletes.
Acta Med Iran 2011 (3):169-72
Parisa Nejati, Bijan Forogh, Reza Moeineddin, Hamid Reza Baradaran, Mina Nejati

(**This section is only a brief analysis of one or a few journal article(s) and the relation to running. When I am able to review more that are related to a specific subject, I will attempt to update and add information. Keep in mind every runner unique).

Ways to determine if you are really a sprinter or mid distance runner in disguise:

1. The obvious. You participated in more short sprinting sports in your early years. If you enjoyed the sprints in track, quick jumping and sprinting in basketball and the stop and start of tennis, then you are probably more of a sprinter-type. If you loathed those early season get in shape runs in soccer, you fall in this category as well.

2. If you can run a 200 meter in under 30 seconds for the average women (with training) and under 24-25 seconds for a guy, you are likely more of a sprinter. You might also fall into the elite mid-distance category if you can do the above consistently in interval workouts.

3. If you’ve trained hard and you can run a 5K under 20 minutes for females and 17 minutes for a male, you likely would excel at mid-distance. Although, you may have the genetics to train for and run a decent marathon also and perform well in both areas too.

Don’t despair if you don’t fit neatly into any one category. Fast and slow twitch fiber make-up vary greatly in each individual. (Olympic sprinters have been shown to possess about 80 percent fast twitch fibers, while those who excel in marathons tend to have 80 percent slow twitch fibers) but any combination can be present. I have coached runners that have excelled in both sprints and mid-distance in running and even seen athletes excel at two different sports, such as long distance swimming and sprinting on the track. And even siblings (and twins) can vary quite a bit in their best performance events. (I’ve seen a state champion twin duo shot putter and 400 m runner). This is because even with similar genetic make-up, we all have our own unique combination. This is actually a plus for you! So enjoy and make sure you have a coach that understands your unique running abilities and can write a training plan that is truly specialized for your abilities!

Resources:

McArdle, W.D., Katch, F.I. & Katch,V.L. (1996). Exercise physiology : Energy, nutrition and human performance

http://www.lollylegs.com/lollylegs/injuries/Muscles.htm

Beco Gemini:

The Beco Gemini is a soft structured carrier recommended uses for newborn-toddler (up to 35#) ages, can use it for front carry, back carry and hip carry. It comes with a foldable headrest.

Special Features:

• This carrier offers 4 positions (with a facing out front carry) to carry baby. While some baby wearers recommend to not carry in this position (places stress on baby’s groin area and doesn’t allow baby to selectively filter out too much stimuli), I think it would be OK for short periods (1/2 hour) if not used repeatedly.
• The straps can be crossed in the back for any type of front carry. Ergonomically, this makes the carrier very comfortable and ideal for longer baby wearing and the best posture wise for most people.
• The base of the carrier can buckle inward for a smaller fit for younger babies.

Who would benefit most:

• Parents/Caregivers with back problems that want to baby wear.
• Parents/Caregivers that want to wear their baby facing out for short periods.
• Parents/Caregivers who want to engage in outdoor activities such as hiking with their infants.
• Parents/Caregivers who live in a climate that has mild to cooler temperatures.

Tips for parents with children that have special needs:

• Would work well with children with that need a lot of support for high and low tone (but able to hold head and sit up with minimal support.
• Good for a child that needs extra head support with a soft and comfortable hood that is easy to adjust.
• Good for Parents/Caregivers who might be concerned their child would unbuckle straps (buckles have safety buckles to prevent opening).
• Parents/Caregivers that need to have their child stretch abductor muscles (inner legs) and are able to do so with a gentle stretch.

Examples on How to Use in Therapy:

Coming Soon!

My Thoughts:

I loved using this carrier as the days got cooler in S. CA and purchased it because of the cross back. It was very comfortable. I liked the modern look of this carrier and the styles available. I enjoyed wearing this to the bus stop to pick up my too older kids as well. It is very sturdy and well made.

The Boba soft structured carrier is a soft structured carrier recommended uses for newborn-toddler (7-45#) ages, can use it for front carry and back carry.  It comes with a foldable removable headrest.

Special Features:

• This carrier offers 3 positions with front carrying and back carrying.
• The carrier has foot straps attached to the carrier which allows the childs legs to be supported and keeps legs in a frog legged position.
• The carrier has a rounder positioned body which allows for a snug fit along the spine.
• It is easy to place on and remove.

Who would benefit most:

• Parents/Caregivers with postural problems that want to baby wear older children.
• Parents that want to give a child support in the legs
• Parents/Caregivers who want to engage in outdoor activities such as hiking with their infants.
• Parents/Caregivers who live in a climate that has mild to cooler temperatures.
• Parents/Caregivers with a child that needs extra head support or a child that might sleep in the carrier.
• Parents/Caregivers who might be concerned their child would unbuckle straps (buckles have safety buckles to prevent opening).
• Parents/Caregivers that need to have their child stretch abductor muscles (inner legs).
• Parents/Caregivers that have a child with sensory loss in limbs and need legs supported for safety.

Tips for parents with children that have special needs:

• Parents/Caregivers who might be concerned their child would unbuckle straps (buckles have safety buckles to prevent opening).
• Parents/Caregivers that need to have their child stretch abductor muscles (inner legs).
• Parents/Caregivers that have a child with motor-sensory loss in limbs and need legs supported for safety.
• Parents/Caregivers that need to have their child stretch tighter abductor muscles (inner legs) and are able to do so with a gentle stretch.

Examples on How to Use in Therapy:

Coming Soon!

My Thoughts:

This carrier is sturdy and curves around carrying a child with a slightly snug position vs the Beco Gemini which is styled flatter.  The material is fairly light but sturdy compared to most structured carriers making it nice for hotter weather places. The foot straps are a great feature to have and unique to this carrier.

Special Features:

• This wrap is snuggly and wraps around baby to cradle at all angles. There is little between mom and baby allowing for warmth to be passed.
• The material is soft, gentle and forgiving.
• The wrap can be used for a variety of positions
• The wrap is easy to take for travel.

Who would benefit most:

• New parents wanting a nice snuggle with baby.
• Parents/Caregivers that plan to babywear the first year.
• Parents/ Caregivers with fussy babies.
• Parents/Caregivers who can take a little time to learn the basic wrap.
• Parents/Caregivers who live in a climate that is mild.

Tips for parents with children that have special needs:

• Would work well with infants and small children that need to be held and crave or require deep pressure or texture issues.
• Would provide a child that needs to work on strengthening respiratory muscles a possible gentle adjustable option.
• Parents that have been prescribed a hip brace may be able to use this with the proper positioning (see below).
• Parents/Caregivers that need to have their child stretch slightly tight abductor muscles (inner legs) and are able to do so with a gentle stretch.

Examples on How to Use in Therapy:

Coming Soon!

My Thoughts:

This is wonderful for a younger typical developing infant and infants needing kangaroo care. The material is very stretchy (compared to the Moby wrap which feels to me like a stretchy t-shirt). This was a benefit to me as I think it really made my daughter feel cradled and snuggled. It was often my go-to resort when she would not fall asleep. I do notice many people out there using the carrier without proper positioning in the legs so I put some pictures below on how to properly position for frog leg position.

Here is the proper positioning for the legs below for frog or abducted position. Baby’s legs should be flexed or bent to about 90 degrees with each panel tucked under each thigh. Then the top panel is folded over the first layer.

The Baby Ktan is a shorter wrap type carrier that slips on over shoulders.  It is recommended uses for newborn-toddler (up to 35#) ages, can use it for a variety of positions including a cradle position and front carry.

Special Features:

• This carrier was created by a parent of a child with special needs and is easily transportable and easy to place on. The front straps turns into a storage pouch.
• The carrier can be placed on without having to worry about long straps hanging while putting on and is fairly easy to use.
• The carrier is light weight and is a good option for warm climates.
• The main part of the carrier can be used in a pinch with an extra hand hold around baby similar to carrying baby, but with support (see picture at bottom).

Who would benefit most:

• Parents/Caregivers wanting something easy to place on quickly and take with them.
• Parents who don’t want to deal with straps or buckles.

Parents with children that have special needs:

• Parents/caregivers that need a quick option to have their child stretch abductor muscles (inner legs).
• Parents/Caregivers who have a baby that is fairly strong but need to practice trunk strengthening skills and need an extra hand. (See picture below)

Examples on How to Use in Therapy:

This is a simple technique to use to help baby reach to each side while sitting in the carrier in hug hold. It gives the wearer an extra hand.

My Thoughts:

This carrier is very easy to use and take on the go.  The material is very light and a light color would be an option in the warmer months in warmer climates with monitoring. The versitality is good but baby may outgrow it more quickly than other carriers.  I found it very stylish as well.

The Bali Breeze wrap is a gauze wrap (similar to a woven wrap), that can be used for a variety of carries on the front, back or hip.  It comes in a variety of beautiful patterns and is made to be used for infants and toddlers.

Special Features:

• Can use it for a variety of front carry and back carrying positions.
• Can also use this to carry infant twins.
• The carrier is light weight and is a good option for warm climates.
• Is a more dressy version of a wrap.
• Allows you to babywear using a wrap, safely with toddlers.

Who would benefit most:

• Parents/Caregivers wanting to babywear for babies and toddlers but like the closeness a wrap provides.
• Parents of multiples.
• Parents who want to use a variety of carrying positions and will take the time to practice.

Tips for parents with children that have special needs:

• Parents that are willing to work with a therapist and experienced babywearer can come up with unique ideas with the many options this carrier provides.

Examples on How to Use in Therapy:

I liked using this as a therapy tool ie. placing under the trunk when baby is starting to crawl. More coming soon!

My Thoughts:

This  is a very beautiful and stylish carrier. Although it does take some time and patience to figure out the various wrapping styles (comes with a video for help), it is by far the most versatile and can be used to wear baby almost any way you can think of (safely of course). Some wrapping will take two people until the baby wearer becomes very adept at wrapping.