Becoming a parent doesn't have to put a damper on your workout goals. In fact, I believe being a parent can motivate you more than usual to set and reach fitness goals. I am really into running. A little obsessed..but we all have our obsessions. I just planned on my running gradually declining and eventually dwindling into oblivion after I had my son, but just the opposite has happened. I trained for and ran a half marathon (13.1) miles in june, which is the farthest race I have ever run. It is hard for me finding time to put in a lot of miles, so my dream of logging 26.2 is on the back burner for a while. But rather than keep pushing distance goals, I have decided to work on my speed and chisel my 5k (3.1 miles) personal best. I LOVE speed workouts, and moderate long runs (6-8 miles), so this way, I felt I was getting the most for every mile. Here is a breakdown of my 5k time progression:
Highschool PR (personal record): 20:13 (set my SOPHOMORE year. I had rough junior and senior years as far as racing times were concerned)
5k time this spring, 9 months after having my little guy: 20:08
5k time three weeks ago: 19:06 (6:08 per mile)
Current goal: 18:45 in an organized race (my other times were just on the 5k course my university used. 18:45 is 6:02 per mile)
For me, I am MORE motivated to run now because running is my precious "me" time. My husband knows I need my daily run, or I go crazy. Currently, we are living in a VERY hot, metropolitan climate, so I haven't been able to run as much as I'd like...so I am going a little crazy. ( I had a 95 degree run at 8:15 this morning!!)
While running by myself is wonderful and precious, that is possible only a few times a week with a busy husband and hot summer weather. That is why I am a huge fan of the jogging stroller. Running with your baby or toddler can be an amazing cardio and strength workout, or it can wreack havoc on your joints and muscles. Here are a few suggestions on ways to make the most of your runs with your baby:
-Maintain good form. Pushing a heavy baby is much different than running solo. The tendency is to lean forward and use your body weight to help propel your stroller forward. This can affect your stride and the way you swing your arms. Work to lift your chest and keep your chin parallel to the ground. Keep your shoulders relaxed, which means you need to keep the hand that is on the stroller loose. Sometimes I don't even grip the handle bar..I just push it with my palm (only works uphill and flat). Run upright and keep a tall spine. Run with a short stride and a quick turnover.
-Run one-handed. This keeps your form much more natural then keeping both hands on the handle bar. Thats like trying to run on a treadmill while clutching the rail. You'll be too tense, and it will effect your over all form. However, if you feel you don't have enough control of the stroller to run one-handed, jog slowly with both hands, and try letting go for a few seconds until you gain wrist strength.
-Talk to your baby. Think of him as a running partner. It encourages you and entertains him if you say things like: "We got this!", "Almost there!", "Do you think we can make it up the hill?", "Wow, look at that view! I am so glad we ran up the hill!" You may feel silly at first, but it really helps!
-Don't be afraid to push it! Running with a stroller is a total body workout. It is major positive energy to realize you survived a tough workout WHILE pushing a 30 lb baby. Boo-ya! I'll post soon a few speed workouts that are great with a jogger.
-For an additional challenge/feel-good boost/total body workout/admiring comments and looks from passersby, run up a hill, or do hill repeats. It will be hard, but you will feel unstoppable when you finish. It may take some gradual build up. Make sure you have a good base of solo hill running first, and don't take it too hard.
-Be careful. If I am going down a steep hill, I always use the safety strap. Slow down while running around a sharp turn, and be sure your tires are fully inflated and in proper working order. The great thing about a stroller is the storage space. Take water for your little one and your self, your phone, keys, a snack...etc. Make sure you are extra careful around intersections and traffic. You are pushing precious cargo! I never run with music while pushing my boy, but that is up to you. If you choose to keep your ear buds in, turn the tunes down enough to hear traffic and anyone who may come near you.
Good luck and happy running!
I'll post jogger friendly workouts soon!
note: my 5k times were NOT while running with the jogger. That does slow you down a bit! But it is a great resistance training.
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