Running the Long Game
Meet Yowana, founder of Supwell, who is balancing miles, mindset & fatherhood—with the help of BOB Gear.
At BOB Gear, we’re all about pushing boundaries—on the road, on the trail, and in life—with little ones in tow. That’s why we were excited to connect with Yowana Wamala, founder and CEO of Supwell, a community built for hobby joggers who want to train with purpose. As a father of three, Yowana knows that consistency, commitment, and creativity are key to fitting in the miles. We caught up with him to talk stroller miles, dad life, and how the Revolution Flex 3.0 Duallie helps him stay in stride while sharing his passion for running with his kids.
Your Running Journey
BOB Gear (Question 1): We understand that you started Supwell to help hobby joggers stay consistent and push their limits. Tell us a little bit about this journey, about Supwell, and what first inspired you to start running. How has this community platform that you created shaped your own approach to fitness and wellness?
Yowana Wamala: I've always been into health and fitness—I played basketball and lacrosse growing up, and my mom cooked delicious, nutrient-packed meals for me as a kid. It's part of the culture of my family. Even in college through all of the typical college kid shenanigans, I made sure to go to the gym at least three times a week and eat a relatively balanced diet.
After college is where I really lost my way—I worked in NYC and had a 90-minute commute from the deepest bowels of Bushwick into my office near Rockefeller Center. I worked until 7pm most days and didn't make the time to focus on my health. When I found out Charli, my now wife, was pregnant and we had our first kid (Mason, now 6), my mindset shifted to improving my quality of life so that I could be around for my kids for a long time.
I started doing daily commitments as a way to hold myself accountable. At first, it was maintaining a food journal and doing a 15-minute core workout each morning. I did this for three years. A few years later, I started Supwell to share what I had learned and how I approach running and fitness with others. Eventually, the daily commitment shifted to sharing something every day about my journey—which you now see through the daily posts on the Supwell YouTube channel and Instagram account.
It's so awesome to see everyone on the Supwell app now putting in the work daily. I love seeing people share their stories and making progress toward their goals. It makes me want to go harder. We've adopted the slug as an unofficial mascot—the slug is outside on the brick steps every day, rain or shine, getting where it needs to go.
Running & Fatherhood
BOB Gear (Question 2): We imagine that, as a father of three, your running routine has evolved since becoming a parent. What role does running play in your family’s lifestyle?
Yowana Wamala: One of the things I love about running is that it gets me outside and into the open air. Our family loves getting outside and being active. It's not always a 20-mile run or even an hour-long bike ride, but it can be as simple as taking a 10-minute walk around our neighborhood. We love hiking as well, and we've started to toy with the idea of visiting all the US national parks (we're at 3 out of 63, so quite a ways to go!).
My kids also see the commitment and consistency that goes into my training. If my running teaches my kids anything, I hope it's that you can achieve ambitious goals when you focus, believe in yourself and put your mind to something. I'm so proud of how my 6-year-old daughter Mason has been recently. Simple repetition, practice, and not quitting is so often the recipe for success.
Choosing BOB Gear for Your Runs
BOB Gear (Question 3): You’re now running with the BOB Gear Revolution Flex 3.0 Duallie for two of your kids. What made you choose the BOB Gear brand? What features on the Duallie stand out most to you as a serious runner?
Yowana Wamala: I love BOB Gear! We had two strollers before this from the brand — a single jogging stroller and a double. We put thousands of miles on both and trekked with them through beaches, mountains, cities, and everything in between. We once pushed our two oldest on a three-hour walk through deep and sticky Cape Cod sand to go see a remote lighthouse on the tip of the bay. The BOB Gear strollers are great because they can stand up to anything.
I'm also 6' 2", so I've been loving the adjustable handle on the Flex 3.0. It makes it much easier for me as a tall guy to push the kids and keep an upright and natural running form.
Making Running a Family Activity
BOB Gear (Question 4): How important is it to you to share running with your kids? What are some ways you make stroller runs fun and engaging for them?
Yowana Wamala: I like using stroller runs as a way for both me and the kids to relax and decompress. There's so much stimulation in the world—I know I'm personally always looking at a screen during my workday. When I'm running, I love the silence and the opportunity to be a passive observer of the world around me. It's important that I share that with my kids.
Adjusting to Stroller Running
BOB Gear (Question 5): Running with a stroller is a unique experience. What adjustments do you make when running with the BOB Gear Duallie compared to running solo?
Yowana Wamala: I always treat my stroller runs as a chance to get some relaxed miles and not worry about pace. I run 100 miles a week, and when people hear that, they're usually shocked. But the majority of those miles are at an enjoyable, comfortable clip—there are only two or three runs per week where I'm really pushing the pace and trying to get a fitness adaptation. All of the relaxed miles help make those tough workouts easier by strengthening the body and making us more efficient at delivering oxygen to the muscles needed to run. My stroller runs are another chance to enjoy running and get some low-stress miles under my belt.
Also, snacks! Get one of those cups with the holes on top and throw some Cheerios in there. Cheerios are undefeated.
Training & Motivation as a Parent Runner
BOB Gear (Question 6): How do you balance training while making sure your kids enjoy the experience? Can you share any strategies for staying motivated when juggling running, work, and family life?
Yowana Wamala: There's a delicate balance to strike between being flexible and being rigid. You need to find what's important and what's not—be rigid about the big stuff and flexible about the small stuff. I have a system of non-negotiables; these are the commitments I make to myself that I will not break. I have three non-negotiables: the weekly mileage, the 20-mile-long run, and the daily YouTube video. Those are the important things when it comes to running, and everything else is flexible. I move workouts around when needed and skip runs, when necessary, but I don't break the non-negotiables.
It's also helpful to have a goal, whether that's running a certain number of days per week or hitting a goal at race time. It's much easier to be consistent when training with a purpose. I like to differentiate between running and training: running is for fun and fitness, while training is directed work toward a goal. Training is not always fun, but the process and reward are both satisfying.
Advice for Parents Considering Stroller Running
BOB Gear (Question 7): For parents who love running but aren’t sure about running with a stroller, what advice would you give them to help make it easier and more enjoyable?
Yowana Wamala: Stroller running is great because it's an activity you can do with your kids that gets you out of the house, breaks up the day, and gives your partner a break. Start with walking and short runs to get the kids used to the experience, and always bring snacks! You can also make the kids feel like part of the experience by letting them help pick out your running shoes and make the post-run fuel with you. You should also know it's not like doing a sled push like an NFL linebacker in training camp! It's a lot easier than it looks. :)
Whether he’s clocking relaxed stroller miles or showing up daily for the Supwell community, Yowana embodies what it means to move with purpose and bring family along for the ride. His story is a reminder that running doesn’t have to slow down when life speeds up. With the right mindset (and the right gear), you can turn everyday miles into something meaningful.
Ready to start your own stroller running story with multiples?
Learn more about the BOB Gear Revolution Flex 3.0 Duallie here.