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New mothers are (understandably!) Exhausted all the time. But for a bit of fresh air and (doctor-approved) exercise, a world can be good for both mother and baby. A jogging stroller is an amazing option for mothers who want to get in a few steps while spending time with their young child , Here are some tips before you take a jog friendly pram.
The learning curve
Even if you & # 39; If you are a seasoned runner, jogging stroller novices should expect a learning curve. "Their pace will be slower than walking without a stroller, especially if you get used to the weight and resistance of the stroller," says Catherine Cram, MS, co-author of Exercising Through Pregnancy.
As far as the shape is concerned, the most important thing is to first understand the natural running without a jogging stroller, "says physiotherapist Sarah Duvall." You lose the natural cross-body rotation with a jogging stroller. And when you lose the cross body running pattern, you lose something of what should work. "
She says the fixed forward position that you keep while pushing A stroller means you're losing something in the middle of the back, and because" If you do not turn, it will be hard to push yourself off. "According to Duvall, we breathe easier when there is movement in the middle of the back so that lack of exercise can cause a flat breathing pattern.
Try to take long, deep breaths while running your stroller to maintain the oxygen flow and enjoy jogging with your mini co-pilot. (Related: 9 Things You Should Know About the Postpartum Exercise)
Precautions for the pelvic floor
Duvall says that deep breathing can help with pelvic floor problems that can occur in new mothers, such as:
Watch out that when you break hills, you overstress your lower abdominals. What is the telltale sign of overdoing it? Duvall says that your abdominal muscles are pushed forward. "Running is a great pelvic exercise, just be prepared," she adds. In other words, make sure that your body is strong enough to withstand impact ̵
To minimize walking with a jog stroller, Duvall recommends pushing the stroller with one arm and swinging the other naturally. It also recommends that you take a high posture with a forward tilt. Run with the stroller close to your body to avoid neck and shoulder feeling.
To support the life of your jogging stroller, you should include additional exercises that will engage your buttock muscles and calves to jog your stroller). Duvall also suggested for all new mothers, the jogger or other athletes, to focus on the rotation of the trunk to restore nuclear power. (Related: The post-pregnancy training plan to build a strong core)
As a mother herself, Duvall understands that her mother's life is a stressful life and says, "This time you have is so valuable." Save time by reducing your stretch – most new mothers have plenty of flexibility after giving birth. She explains that although an area may feel tense, "things often get blocked because they need balance or strength, not because they are not flexible." Try to go through movements that span the entire range of motion to maximize stretching and freedom of movement for your money. For example, full-range calf raises include stretching, but also strengthen the muscles of the lower leg and stabilize the ankle.
Stay Safe And Be Prepared
Make Your Safe And Efficient Run With Your Shiny New Shoe The stroller stretches beyond the physical readiness to walk on the street. First, check with your pediatrician to make sure the baby is ready for the ride. "Check with your pediatrician before you start jogging a stroller to make sure that your baby is designed to withstand the shock of an on-going stroller," says Cram. "Babies under eight months of age typically do not have sufficient neck and abdominal strength to safely sit in a stroller and possibly even in a lying position."
As soon as the baby has preference, Cram recommends that you carry a mobile phone and let someone know where you want to go. She says you should start with flat runs to get used to pushing the stroller and familiarizing yourself with the brakes. "Always be prepared for weather changes and drink snacks and water," she adds.
Fortunately, most jogging strollers have a wide selection of optional accessories that make keeping all the things you need a breeze. However, before buying any add-ons, make sure that you and your jogging stroller are in perfect agreement.
When reviewing your options, carefully read the manufacturer's descriptions to make sure the stroller is approved for use. Just because it has three wheels or "jogging" in the title does not necessarily mean it can run with the baby. Cram recommends that you look for prams that have a fixed front wheel (some models allow you to swivel from fixed if you want to use your stroller for non-running rides), an adjustable height-adjustment handle and an adjustable sunshade, easily accessible storage space, a 5-point harness for babies, a handbrake to slow down downhill and a safety hinge.
Some options that include these items:
- Thule Urban Glide Jogging Stroller, $ 420 (Buy, amazon.com)
- Burley Design Solstice Jogger, $ 370 (Buy, amazon.com)
- Joovy Zoom 360 Ultralight Jogging Stroller, $ 300 (Buy, amazon.com)
Think of the wristband like the one on the treadmill. They are rarely needed. But if you do, you do not want to be without it, as it "prevents the stroller from rolling away from you if you lose contact with the handle," says Cram. She also suggests finding stroller with three air-filled tires. This not only allows a quieter driving experience, but also allows safe driving on any surface.
The selection of additional accessories depends on the stroller you have chosen. If you are exposed to rain or sunshine, look for weather protection, but follow the installation instructions to allow air flow to the baby. If you are a runner in cold weather, investing in a hand muff for you and a footmuff for your baby will not require bulky blankets. Footmuffs are available in various sizes, from lightweight blankets to thick, waterproof, sleeping bag-like construction. You can also equip your new ride with a console (handy for your cell phone, a bottle of water and keys), a snack tray for babies and whether your route is paved or not, it's always smart to use a small handheld to run pump for unexpected puncture.