We see them everywhere: jogging mums and dads running through the city forest or park with their baby in a pram. But is it good for the child? That depends!
I'm sure you've already read on my blog that Jogging during pregnancy does not harm the unborn child and benefits the expectant mother. I have also already reported on the positive effects of regular running in this article: Jogging improves cardiovascular health, strengthens muscles and bones, increases endurance and stamina, boosts the body's defences, stimulates the metabolism, helps with weight management, keeps the mind stable and overall also does a lot for mental health.
If regular running has so many positive effects, then I want to benefit from it even more after the birth of the child, say many mums and dads - and start running. And with a child!
Do not jog with your child in the carrier!
Fortunately, word has got around that it's not good for babies to be in a carrier of any kind while mum or dad is walking. Why is this not advisable? Quite simply, there is a safety risk for the baby in a carrier. The walking movements of the parent cause considerable vibrations, which can be uncomfortable and even dangerous for the child. These vibrations put a strain on the baby's head and spine, especially if it is still very young and does not yet have fully developed neck muscles. In addition, the little body is at risk of overheating. When jogging, the parent's body, to which the child is closely connected in the carrier, generates so much heat that the little one can overheat, especially in warm weather.
However, carrying a child in a carrier while jogging harbours further risks. For example, the carrier changes the mother's or father's centre of gravity, which can affect balance. Parents are more likely to stumble or fall while jogging, which is dangerous for both them and the baby. I would also point out that a baby carrier also restricts freedom of movement. This can make jogging uncomfortable and less efficient. It can also make breathing more difficult, which in turn increases the physical strain.
For all these reasons, I strongly advise you not to carry your baby in a carrier when you are out running.
But that doesn't mean you have to give up jogging with your child altogether. After all, there is the wonderful invention of the three-wheeled pushchair (also known as a running buggy). You can use it to do your laps to your heart's content and spend time with your baby in the fresh air at the same time. For transport, this unfortunately not quite cheap vehicle can also be folded up easily in a few simple steps.
What you should look out for in a running buggy
There are certain features of the so-called "baby jogger" that I would like to draw your attention to here.
The construction differs from conventional pushchairs: it is lighter overall, the wheelbase is longer and the rear axle is wider. This is also where the suspension is located, which can be individually adjusted on some models. A three-wheeled pushchair has two larger wheels and one slightly smaller wheel - and all three preferably with pneumatic tyres so that bumps can be easily overcome. However, do not inflate the wheels as much as you would a bicycle!
All these features ensure that the vehicle can run straight ahead in a stable manner and absorb shocks well.
The push handle The height of the baby jogger should be as adjustable as possible. Ideally, it should be adjusted to around the belly button height of the jogging parent. By the way: The jogging pushchair is only ever used with one hand. Make sure your upper body is upright and let your free arm swing loosely with your jogging movement. And: change your pushing hand more often to avoid one-sided strain!
And one more thing: Always use the wrist strap to prevent the pushchair from rolling away unintentionally. It is attached to the push handle on most pushchairs.
The safety of the baby is also the top priority for pushchairs. Therefore, if possible, choose a model with a size-adjustable 5-point harnesswith which the child is secured. So please don't jog a single metre without strapping the child in.
In addition, the child must be well Seat fit. For smaller dwarves there are Seat adapterwith which a baby car seat can be attached to the vehicle. In addition, the seat should not only be equipped with head cushions at the rear, but also at the sides.
One Parking brake is probably obligatory for every model, so that getting in and out of the vehicle is always safe.
When can mum go jogging again?
The point at which a mother can start running again after giving birth is very individual. This is because it depends on various factors, including the type of birth, the healing process, the mother's general well-being and medical advice or the advice of the midwife. In any case, your pelvic floor should be strong again and the rectus diastasis closed. This takes time. That's why you should start jogging later and very slowly after pregnancy.
The healing process after the birth varies from person to person.
Firstly, it is important to look at the Type of birth to throw. Do you have your child vaginal If you have given birth without any noticeable side effects, you should always wait around six weeks before resuming moderate physical activity. This gives your body the opportunity to recover from the birth. After a Caesarean section or other complicated births it usually takes longer for the birth injuries to heal completely. In this case, allow at least eight, but usually 12 weeks.
Before you start your Sport after the birth or start jogging again, you should have already practised gentle postnatal exercises during the postpartum period. It strengthens the Pelvic floor. After the postpartum period, I recommend that you start with postnatal exercises to rebuild your abdominal and pelvic floor muscles. You should give yourself enough time for this and continue this training alongside jogging. An intensive Postnatal course I have designed an online course for you. You can use it to train for two years.
TIP: If you feel fit enough to jog again after these measures, get the go-ahead from your midwife or doctor first. They are best placed to assess the healing progress of the birth injuries and the regeneration of your pelvic floor and abdominal muscles and will be able to give you good advice. Especially as every mother's body is different and the healing process is always individual. If there were complications during labour or if you had health problems during or after, it is doubly important to get the medical okay for jogging beforehand.
When it's finally time to get going again, it's best to practise a slow re-entry into running. For example, you can start with lighter activities such as walking and gradually increase the intensity and duration as you feel stronger.
Otherwise, my tips for the Jogging during pregnancy also for the time after the birth. To summarise:
- Start by running at a reduced jogging pace and begin with short distances. They should be flat and even.
- Course always in an area where you feel comfortable. You should be able to talk while running without getting out of breath.
- Take more frequent and longer recovery breaks when jogging.
- Always drink enough water during your running breaks.
- Wear a well-supporting sports bra when jogging.
And very importantly: Pay attention to your body and be alert to signs of discomfort or overexertion. If you experience pain, bleeding or other discomfort, you should stop jogging immediately and seek advice from your midwife or doctor if necessary.
When and how can the baby "jog along"?
If you, as a mum or dad, want to take your child with you on your jogging tour, you should consider a few important aspects to ensure your baby's safety and well-being.
Age of the babyDo not take your child jogging until they are at least six months old. Only then will his neck muscles be strong enough to hold his head safely - and for a longer period of time. This is also necessary because the baby has to absorb small (and sometimes larger) shocks, even if you want to avoid them. Some experts even recommend waiting until your child is between 8 and 12 months old before taking them with you - or at least until they are completely stable and able to sit independently for longer periods of time. In general, the younger the child is, the flatter it should lie in the baby jogger.
PushchairIf possible, use a special jogging pushchair, about which I have already said a lot. These models are specially designed to absorb shocks and ensure a stable ride.
Ideally, you should have a pushchair in which the baby can look in your direction. This is particularly important for babies. On the one hand, they need eye contact with their carer to feel safe, and on the other hand, they still have the breath-holding reflex. This not only leads to the baby holding its breath when it comes under water, but also when the child gets wind in its face. The wind when jogging can make it very difficult for the baby to breathe!
SecurityAlways make sure that your child is securely strapped into the pushchair before you start jogging.
Road conditionsWalk on smooth and even surfaces wherever possible to avoid unnecessary shocks for the baby. Forest paths or uneven roads should be avoided at all costs.
Weather conditions: This is also important. Avoid jogging with your child when it is very hot, very cold or windy. Also protect the baby from direct sunlight, e.g. with a sun canopy. And make sure that they are always dressed appropriately for a quicker "ride outside". The rule of thumb here is that the baby should always be Significantly warmer should be dressed better than the runner. Otherwise they can easily cool down due to the wind and lack of movement. A hat, gloves, a jacket and a light blanket are sometimes useful even in summer.
Make sure that your baby is not affected by the airstream.
Familiarisation: Don't expect too much of your baby straight away. Remember that jogging with mum or dad is a new activity for your child! This means: get them used to it first going to the new vehicle. And slowly increase your walking times, speeds and lengths so that the child can get used to this type of locomotion.
And very importantly: Pay attention to how your baby is doing while jogging! For this reason alone, it is important to take a few more breaks. Is your child still feeling well? Is it still wrapped up warm enough but not sweating? Is it still sitting well in the pushchair? Is it awake or asleep? Is it longing for a parental face? Or for physical contact?
By the way: Most mums and also many dads enjoy jogging with a baby in a pushchair the most when they do it in the company of other parents with children. Have fun with it!
