Training for a Marathon with a Stroller

Training for a Marathon with a Stroller

This article is a guest post from Whitney Heins of The Mother Runners. Thank you to Whitney for sharing her stroller running tips! 

As any mother runner knows, running with a stroller is no joke. When I’m running up a hill pushing the double BOB stroller, my kids will ask me if I’m even running. 

“Yes!” I’ll huff as I try to catch my breath. 

Running with a stroller doesn’t just feel hard. It actually is hard. That’s according to science

Training for a Marathon with a Stroller

One study in the Journal of Sports Medicine and Physical Fitness found that running with a stroller results in a significantly higher heart rate, perceived level of exertion, and lactate concentration. Another study in the International Journal of Sports Medicine added a higher VO2 max to the mix. 

Running with a stroller even burns more calories. On average, a 150-pound person can expect to burn about 30 more calories per half hour of running with a stroller. If you want a specific number, there’s a calculator to estimate calorie expenditure based on pace, distance, and stroller-pushing technique.

So, if running with a stroller is so hard why try to make it harder by doing speed workouts and long runs? Because, #Goals. Many of us Mother Runners have goals, racing dreams, and big PRs to chase. But running with a stroller can impede these goals because trying to run a 6-minute mile pushing a stroller around a track is likely impossible for most of us. 

Thus, if you’re training for a race while running with a stroller, it’s time to shift your thinking and forget about paces. 

Instead, start thinking about your heart rate. 

Heart Rate Zones for Running

Your heart rate is the best indicator of how hard your body is working. Therefore, how fast your heart is beating is more reliable in tracking your fitness than how fast your legs are running when it comes to training with a stroller. (Read more about heart rate training for runners here.) 

No matter the distance you’re training for, your training plan will have a mixture of runs including easy runs, long runs, intervals, tempos, etc. The reason for the variety is that you’re wanting your heart to work in different zones to build different systems in your body. 

There are five heart rate zones:

  • Zone 5 (90-100% of maximum): This is your max. Your heart and lungs are working as hard as they possible can and lactate is building up in your blood. You won’t be able to run at this level for more than a few minutes. 
  • Zone 4 (80-90% of maximum): This zone is where the hurt begins. You’ll get better at running faster for longer as your body gets better at tapping carbs for energy and learning how to withstand higher levels of lactate in your blood. 
  • Zone 3 (70-80% of maximum): This zone improves blood flow throughout your body and also is where lactate starts to build in your bloodstream. 
  • Zone 2 (60-70% of maximum): This zone improves your general endurance, making your body more efficient at burning fat. It also helps your body get better at moving oxygen through your muscles.
  • Zone 1 (50-60% of maximum): This zone boosts recovery and readies your heart for more intense training. 

How to use heart rate zones in your training  

To calculate your heart rate zones, check out this calculator, or use the standard formula of 220 minus your age. Many Garmin watches have heart rate monitors built-in, but the best monitors use a chest strap which you can buy to go with your Garmin or GPS watch or separate like a Polar brand.

Typically, training plans will specify different paces for a variety of runs. With heart rate training, you’ll want to look at the corresponding heart rate zones to the assigned stroller-less running paces.

So, say you have a training plan that calls for 3 one-mile repeats with one-minute interval rest. Instead of trying to run those at your threshold pace, run them at your threshold heart rate which is heart rate zone 4. 

Here is an example of workouts and corresponding heart rate zones:

  • Zone 1: warm-up, cool-down, recovery runs, and shake-outs
  • Zone 2: Long runs, easy runs
  • Zone 3: Fartleks, progressions, tempos, and hilly route runs
  • Zone 4: Tempo and progression runs (near the end), longer intervals like mile repeats
  • Zone 5: Intervals like 400s, 200s, 800s, and hills

Most training plans will include about two to four easy run days, a long run day, a tempo day, and a speed day. The run you have for the day will dictate the heart rate zone you should train in. 

Training for a Marathon with a Stroller

Think Time, Not Distance, When Running

For easy days, it’s likely easier to run for time with kids in tow rather than miles. So, if the schedule says to run 4 miles and it typically takes you 40 minutes to do it, then run for 40 minutes instead. Also, if you’re training for a marathon, you’ll want to get childcare for your long runs. It’s important to get the distance in and most kids won’t ride happily for hours at a time (unless they are taking a REALLY long nap). 

Finally, it’s important to give yourself grace and be flexible. Training with a stroller can be extra challenging for the reasons listed above but also because you’re trying to keep your kids happy while running. Sometimes it doesn’t matter the amount of snacks you give, games you play, toys your bring, or songs you sing—the run just isn’t going to happen. Remember that you’re showing your kids that being active is important for lifelong health and happiness. You’re showing them a passion you have and the importance of chasing goals. This goes a long way—even if your stroller didn’t that day. 

Training for a Marathon with a Stroller

Whitney Heins is the founder of The Mother Runners, a place where moms who run or want to run can find information and inspiration to chase their dreams. Whitney is a former journalist who works from home with her two small children. She is currently training to qualify for the Olympic trials in the marathon. Follow her on Instagram and Facebook at @themotherrunners. Whitney is a regular contributor to and


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