I think we can all agree, mother runners: stroller running is no joke. As if running alone weren’t enough of a workout, pushing a kid while you run adds legit challenge. But running with the stroller often beats not getting to run at all. With all the extra weight to power forward and accompanying reaching in front of you required, it’s more important than ever to activate key muscles before you roll. Use this quick routine to activate your core, glutes, and upper back to go to work and reduce stroller strain, not to mention reduce your injury risk.

Also, remember momming itself is a workout. So consider only stroller running if 1) you really feel like it, and 2) you actually have the energy to do it. (That’s my rule for myself, anyway.)

STROLLER PLANK

• Put the break on your stroller!
• Grab the handlebar with both hands and step back into an incline plank.
• Hold for 5–10 deep breaths (or while you chat with your running buddy).

STROLLER PLANK RUN

• From Stroller Plank, lift your one foot off the ground.
• Bring the lifted leg knee toward the elbow on that side as you exhale.
• Lengthen the leg as you inhale.
• Repeat 10–20 times, keeping your spine stable.

STROLLER CHAIR GOALPOST FLOW

• Stand with your feet hip’s width apart and parallel and bend your knees to come into a chair, and engage your glutes and core.
• Lift your arms to shoulder height and bend your elbows, making a goal post shape.
• Lengthen your arms overhead as you inhale.
• Bend your elbows as you exhale.
• Repeat 10–20 times, keeping your core engaged so that you don’t back bend (your rib cage doesn’t pop open) as you move your arms.

For more routines to optimize your stroller run, hit up The Yoga for Stroller Running Collection. Bonus: This trio of videos is free! Our gift to all the mother runners out there.