After a year of uncertainty, 2021 was the year the light started to shine again, and for our Stroller Warriors® community, it meant a long-anticipated return to in-person runs with our people.  The running world began resuming in-person events and our members were hungry to restart training and running races with friends!  

Throughout 2021, our Stroller Warriors members continually demonstrated their enduring dedication and resilient fortitude— eagerly organizing weekly in-person meetups and pivoting to virtual workouts if needed; creating chapter challenges to keep members engaged; bringing back the C25K sessions to unite members old and new, and; committing to local and military charity outreach by organizing events with no-contact porch pick-up options. 

Stroller Warriors is managed and operated by a committed all-volunteer force that strongly believes in the Stroller Warriors mission of creating happy and healthy military families through running.  Thank you to our volunteers and members for your selfless and endless efforts to make these 2021 Stroller Warriors by the numbers possible.

2021 Stroller Warriors by the Numbers:
1 Gift of a Thule stroller
4 B210K sessions
8 Gifts of BOB strollers
8 chapters offering a stroller loaner program
12 C2Crazy finishers
22 B210K graduates
41 C25K sessions
58 Meal trains organized for SW members
70 volunteer hours to local community organizations (not including SW volunteer hours)
71 Coordinators
93 items donated amongst Stroller Warriors members
159 Mini-mile participants
171 Workout Leaders
199 Mileage incentive participants
238 C25K graduates​
660 pairs of shoes collected and donated
731 active members
1,499 items donated to various charities
1,929 miles ran by SW mini warriors
$6,153.69 donated to various charities
79,252.31 incentive miles ran

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​Stroller Warriors chapters supported the following organizations and causes through charitable donations, volunteer work, and/or dedication runs:
Alimanu Elementary School
American Cancer Society
Camp Peace and Hope
Carteret Partnership for Children
Chesapeake Preschool Initiative
CHEW
Cure SMA
Earth Day Plogging Run
Emmy’s Rustic Run
Fleet Feet
Foodbank of Southeast Virginia
Help Oki
Hope for the Warriors
K9 for Warriors
My Sister’s House
OCC
Operation Care and Comfort
Project Superhero
Purple Up for Military Children
REACH Program Hampton Roads
Retty, Set, Cure
Run for Steph
Runners Hawaii
Soldiers Angels
Soles for Souls
St. Stephen’s CARE Center
TAPS
Toys for Tots
USO
Veterans Transition Center
 
Stroller Warriors would like to extend our heartfelt gratitude to the following groups and businesses—thank you for your support, thank you for believing in us, and thank you for helping the Stroller Warriors community flourish:
Coastal Carolina Designs
Danielle J from Ramé Events
First Landing State Park
FOCUS Yuma
Grounded Running
J+A Racing
Manhattan Running Company
MCCS Iwakuni Semper Fit
Pensacola Double Bridge 9k
PCS Grades
 Run with It
Seaside School Half Marathon

Thank you Stroller Warriors friends and fans for a successful 2021!  We look forward to logging many more miles with the Stroller Warriors community and beyond!  

Happy Running,
​Rose 

Organizing and participating in community outreach initiatives is an important aspect of the Stroller Warriors® mission.  Along with running and fitness goals, Stroller Warrior chapters strive to support the local military and civilian communities through charitable events, donation drives, community clean-ups, and philanthropic engagements.

During the summer months, many of our chapters continued to support their communities one charitable event at a time!
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Charleston:
The Stroller Warriors Charleston leadership spoke at a Girls Empowerment Camp at a local school.  The leadership shared the founding story of Stroller Warriors, the mission of the club- building happy and healthy military families through running, and how each chapter contributes to the mission.  The students also took part in a stretching session, then they helped Stroller Warriors Charleston pack over 30 snack bags for the Lowcountry Blessing Box Project. 
 
Kaneohe Bay
Members of SW Kaneohe Bay continue to keep the beaches in the local area clean by organizing beach clean-ups in July and August at Fort Hase Beach.  Beach clean-up events continue to be an on-going community outreach event! 
 
Jacksonville
Stroller Warriors Jacksonville hosted a dynamic community outreach event— while participating in a community clean-up event for Adopt a Spot, these Stroller Warriors also simultaneously integrated a hill-run!  SW leadership supplied trash bags and gloves for the members while they picked up litter along the course. 
 
Colorado Springs
Christie L., Coordinator of Stroller Warriors Colorado Springs, represented Stroller Warriors at a base resource fair.  The event was a great way to spread the word about Stroller Warriors and the incredible community shared by the club!  Her mini warrior was in attendance to help assist with networking!
 
Thank you to all of our Stroller Warrior members for your continued dedication to service— to the military community, local community, and beyond.  Keep up the brilliant work making positive impacts in the community! 

​Why does the front wheel of my jogging stroller shimmy while I run?  This is a question often asked by both experienced and new stroller runners.  As a disclaimer, most jogging stroller companies suggest locking the front wheel of a jogging stroller when running for safety purposes; however, we all have our personal preferences.  There are a few points to consider when running with a stroller that will help prevent the front wheel from wobbling.
 
1). Pressure
The handlebar of the jogging stroller is not meant to offer support to the upper body while running.  On many occasions, I see stroller runners gripping the handle of the jogging stroller with both hands and slightly pressing down. Even the slightest application of pressure will lift the stroller’s front wheel off the ground and cause the front wheel to shake— this could cause the stroller to either tip, or it might force the runner to come to a complete stop to fix the wheel.  Every runner runs differently, especially when pushing a stroller; I personally prefer placing one hand on the stroller handle, using the other hand as a directional guide, and utilizing my body’s force and momentum to generate forward movement.  

​2). Hardware
Always check the hardware of the stroller for loose screws or parts.  Sometimes the culprit of a rickety front wheel is a loose screw.  During a past Stroller Warriors workout, one member had a shaky front wheel that eventually fell off mid-run!  The quick-release lever attaching the front wheel to the stroller was open and unlocked.  Many of us load our stroller in and out of the car for workouts as we are often distracted by kids or setting-up quickly to start the run on time— however, taking a few seconds to check the wheels can prevent a stroller accident caused by loose or faulty hardware.  

​3). Rocky course
Trail running is my favorite type of running and I love taking my jogging stroller off-road!  When running on a trail, even with gravel, it is best to lock the wheel for more stability and to prevent swiveling caused by a rock, tiny pothole, or when catching a branch in the wheel. 
Hopefully, the above tips will aid with smoother stroller running!
 
Happy Running,
Rose 

Chafing…a problem that I have endured during all my long distance runs since I ran the Boston Marathon in 2012.  I never realized the chaffing during the race, but I definitely noticed it during my post-race shower which was a bit painful!  For the longest time, chafing always happened on the inside of my thighs and nothing helped—not body glide, nor Vaseline, deodorant, lanolin, etc.  In an effort to reduce chafing, I switched to wearing ¾ length running leggings for any long distant runs and races; this remedied the issue inner-thigh chafing.
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Fast forward 9 years and I am running the 2021 Boston Marathon.  It was a fabulous off-cycle autumn race— I ran strong and felt so great afterwards that I was able to walk all the way back to Charlestown with my family (Charlestown where I grew up in Boston, about 4 miles from the finish line).  I hopped in the shower after the race and there was an extreme burning sensation along my sports bra line under my chest.  I had some serious chafing!  I assumed the chafing was caused by the friction of my hydration vest shifting my sports bra back and forth under my chest, but learned soon enough after running 2 more long-distance races that the hydration vest was not the problem— it was my sports bra!  I quickly invested in a new type of sports bra, and voila— it was a success, no chaffing in that area during my last long distance running event.  

​What options are available after chafing?  First, gently clean the area with soap and water.  There are plenty of over-the-counter chaffing gels or creams available— I use Summer’s Eve active chafe gel.  Aloe vera is also a wonderful choice that helps relieve pain from chafing.  Apply the ointment and allow the affected area breathe.  If chafing-symptoms do not heal after a few days, or if they get worse, it’s best to see a physician for additional options. 

Happy Running!
Rose 

​I have always loved trail running in the woods, but never considered the need for shoes specifically designed for trail running.  Most of my running before 2019 was on the road with sprinkles of short trail runs here and there, but now, trail running is my favorite!  I have several types of sneakers for various terrains— road running, walking, lifting, and I added trail running sneakers to the rotation when I began running mostly trail races in 2019.  This past weekend as I ran a long trail race, I was happy I remembered my trail shoes— the terrain alternated from knobby and stumpy dirt paths to leafy hills, to a diverse lake coastline with sand (that my feet just sunk into), to slippery hardened mud with big rocks.  What makes trail sneakers so useful?  Short and simple- lugs (little cleat-type grippers) and support.  

The bottom of a trail sneaker is much different than the bottom of a road sneaker.  A road sneaker’s bottom is flatter and the rubber is more bendable.  A trail shoe’s sole is made of stronger rubber and has lugs that offer traction and stability on uneven surfaces.  Imagine running on the beach or a wet rocky trail without any grip between you and the ground— there is lots of slipping and sliding!  

​​The upper part of a trail and road sneaker are also different.  Road shoes offer a breathable mesh upper body and are flexible while the top of a trail sneaker is durably made to keep out debris and to provide more support.  Furthermore, most trail shoes have a rock plate in the middle of the sneaker to prevent rocks and sharp objects from protruding through the bottom making trail sneakers a bit stiff.  

​​Can trail shoes be worn on the road?  Yes, trail shoes can be worn on the road, but they will quickly wear down the lugs on the bottom of the sneaker.  It’s best to keep those trail shoes on the trail to increase the longevity of the sneaker.  Can road shoes be worn on the trail?  Yes, but they will similarly wear quicker on the rough terrain and will provide less support. 
 
Happy Running!
Rose

How many have watched Emily in Paris?  I binge watched seasons 1 and 2.  I love the beginning scene of the first episode of season 1 where Emily completes a run along the lakeshore in Chicago. I have run at this location on multiple occasions!  The scene brings about a bit of nostalgia, until I notice Emily’s breathing pattern.  It is the opposite of 360 breathing— she is using a shallow breathing pattern with her shoulders moving up towards the ears, pec muscles swiftly moving out, and the ribcage moving up, not out. 
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What exactly is 360 breathing and why is it important?  For starters, 360 breathing is not belly breathing.  If you take a deep breath with your stomach expanding out— this is belly breathing.  360 breathing is the full expansion of your diaphragm at the front, back and sides.  Take a moment and try taking 3 belly breaths.  When I try belly breathing, I feel pressure coming down on my pelvic floor and almost stop before I can get a full breath.  Try taking 3 passive breathes from the chest.  Notice the pectoral muscles coming forward and shoulders moving up towards the ears.  Continually breathing this way will cause tight pecs, tight shoulders, and a tight neck.  Now take a moment practicing taking 3 deep breaths while focusing on the diaphragm expanding in all directions— four-fingers placed on the front of the ribcage, the webspace between the thumb and index finger (referred to as “thenar”) placed on the side of the ribcage and thumbs on the back.  Take a deep breath while focusing on expansion of the ribcage— there should be pressure on fingers, thumbs and the thenar webspace when taking a deep breath.  This pressure on the fingers is the expansion of the diaphragm, external intercostals, and the serratus muscles working as we breathe in.  Now breathe out and feel the ribcage coming back down and in while exhaling fully— this is 360 breathing.  When we practice and use 360 breathing, especially when running and exercising, there is less pressure on the pelvic floor, less tightness in the upper body, and proper core muscles are engaged thereby reducing the risk of injury.  

The way we breathe also affects our nervous system.  Last week, my husband and I planned for a long run at the beach. I have run at the beach on several occasions, but never for an extended period.  Things were not going as planned, it was a hard, I felt myself hitting a wall 10 minutes into the run and I wanted to stop.  I noticed myself passively breathing and taking shallow breaths— like the scene mentioned above in Emily in Paris.  I quickly readjusted and focused on practicing my 360 breathing—soon thereafter, my mood changed and enjoyed a fabulous long run with my husband.  So, what happened here?  The way that we breathe affects our mood.  Shallow breathing triggers the sympathetic nervous system, which prepares the body for a flight of flight response (negative thinking, wanting to stop), whereas 360 breathing stimulates the parasympathetic nervous system, which helps restore the body to a calm and composed state. 
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Mastering the 360 breathing techniques does not happen overnight, you’ll need to practice, and it takes time.  So, I challenge everyone to practice 360 breathing while running, lifting, or even while you are reading a book.  What you practice will eventually become a habit. 
Happy Running,
Rose
 
*Information contained in the above piece was learned after completing a certification course from Core Exercise Solutions.  

​Stroller Warriors® chapters doubled down on community outreach initiatives during September by supporting the Fisher House Foundation® through the quarterly Stroller Warriors Global community outreach campaign. 
 
The Fisher House Foundation gives military and veteran families a comfortable home while their loved ones are in the hospital.  Since 1990, the Fisher House Foundation served more than 430,000 families by offering over 11.5 million nights of lodging, supplied 70,000 airline tickets, and awarded over $27,000,000 in scholarships to over 15,000 students. 
 
Stroller Warriors encouraged chapters and members to host and dedicate miles in honor of the Fisher House, organize a collection of much needed supplies and gift cards, or to select Fisher House as the charity of choice in Amazon Smile.  

Thank you Stroller Warriors for participating in the September Global community outreach initiative and for supporting the Fisher House Foundation around the globe.  Please visit the Fisher House Foundation website to learn more about the Fisher House Foundation and how to support a local Fisher House in a particular area: https://fisherhouse.org/.

​Stroller Warriors® Running Club recently collaborated with Blue Star Families in their nation-wide Blue Star Welcome Week campaign— hosting running events and inviting neighbors from the civilian community to run with their local Stroller Warriors chapters.  Founded in 2009 by military spouses, Blue Star Families aims to empower military families to thrive as they serve.  The organization offers ample resources that aid military and veteran families with the transition into a new community.  

Why is Blue Star Welcome Week Important? The average military family moves three times as often as their civilian peers with most PCS moves occurring during the summer months of June, July, and August.  According to the 2021 Military Family Lifestyle Survey, only 30% of active-duty respondents feel a sense of belonging to their local civilian community. More than 70% of families live off the military installation in their local civilian communities, and they do not feel a keen sense of belonging to those communities.

​Blue Star Families support for the military community reaches beyond the Welcome Week campaign—offering resources for hard to navigate areas of military family life that include, but not limited to military spouse employment, childcare, education, family support, financial assistance and wellness, food assistance, health and wellness, housing, LGBTQ+ Military and Milkid resources.

​If you are interested in learning more about and supporting Blue Star Families please visit the following web addresses below:

 Join Blue Star Families:
https://bluestarfam.org/join/
Become a member of Blue Star Nation and receive free access to great benefits and more.
Donate:
https://connect.bluestarfam.org/give/384538/...
Donate directly to help carry out their mission.

Volunteer:
https://bluestarfam.org/volunteer/
Found out more about ways to volunteer for Blue Star Families.

Thank you Blue Star Families and Stroller Warriors for the unwavering support to the military community!

Recently, a SW friend shared a piece of fabulous news while we were running together— she was expecting her second child!  During our run, we chatted about maternity clothes.  Which are the best pieces to invest in without breaking the bank that can also be worn postpartum?  I still wear several of the same leggings, shorts, and tops from when I was expecting. 

When I learned I was pregnant with my first child I knew that I would eventually need to invest in a maternity wardrobe for work.  I bought a maternity dress, a skirt, a pair of jeans, and versatile tank tops that could be worn both at the office and in the gym.  I changed my look by rotating cardigans.  Sweatpants, Nike running shorts, Old Navy yoga pants and my husband’s shirts did the trick for exercise or anytime I wanted to be comfortable outside of the office.  The tank tops were so incredibly versatile that I even wore them postpartum— and I still wear them!  ​

​Things were much different with my second pregnancy— I was working from home, coaching CrossFit, and leading strength training with Stroller Warriors.  Aside from the office maternity clothing from my earlier pregnancy (I wore the dress twice- once to Christmas mass and again when my husband returned home from deployment), I needed different pieces to wear that added more support for my everyday activities and routine; however, I wanted to cut down on the cost of buying maternity clothing.  That Christmas, I was gifted a shirt from Lululemon- the Swiftly Tech Short Sleeve.  Sized up, this was the perfect shirt to wear during pregnancy and postpartum.  I bought a few shirts and a tank top through the “we made too much” sale and wore these tops throughout my whole pregnancy— to run, lift, in the pool, or out-and-about with a cardigan to jazz it up a bit. 

​I also needed a bit more compression to keep the swelling in my legs at bay.  I loved my yoga pants from Old Navy and they worked great for short trips out, but I needed support for my restless legs.  I did not want to buy random exercise bottoms that I could not wear again.  After a bit of research, I settled on the Salutation leggings from Athleta, which offered just enough compression to keep my legs comfortable and I could wear them anytime— running, lifting, paired with a cardigan and boots, and the waist band was stretchy for my growing stomach.  

Eight years and a 3rd child later, I still wear the same Swiftly shirts and tanks, and Salutation leggings.  Aside from the usual pilling on the inseam of the leggings— all pieces have kept up well and I wear them for all occasions, especially when running!


Happy Running, 
​Rose 

Several Stroller Warriors chapters are currently in full swing with their Fall Couch to 5K (C25K) sessions—some finishing up week 1, others planning the graduation race in the next 2 to 3 weeks.  What is C25K? The C25K is a 9-week program designed in 1996 by Josh Clark with the goal of setting a manageable exercise routine 2-3 days a week. Participants ease their way into running over 8 weeks— first with a run/walk scheme, eventually switching to more running over 8 weeks, and finishing with a 5K on the ninth week. C25K is a great training plan to follow post-injury, postpartum, or anytime during one’s running journey. Graduating C25K is a celebratory affair with Stroller Warriors— medals, shirts, SW encouraging runners along the way, and a celebration at the end!
 
I have used C25K on several occasions— twice postpartum and once while training for a marathon where I used the C25K running plan during the week coupled with rowing, strength training and a long weekend run. There are several aspects to keep in mind before and during your C25K training if you have not already.
 
Proper Footwear
Having the right type of running sneakers is important before beginning a running journey.  A few years ago, I made the mistake of buying and completing my first marathon training run in shoes that were sized like my street shoes. A few days later my toenails were badly bruised!  I went to a running store and got fitted for running sneakers.  This was when I learned that it’s important to “size up”— running sneakers should be at least a half size bigger than your everyday shoe. 
 
Breath
Have you been mid-run when you find yourself beathing so fast being unable to catch your breath?  I, for one, have been guilty of holding my breath too long when I run or exercise.  Pay attention to your breathing pattern when running— using that 360 breath where the ribs expand on all sides (front, back and sides).  Proper breathing assists with activating the correct muscles used when running.
 
Posture
Correct posture is important to help avoid injury. I constantly remind myself to “stand tall” starting with the top of my head— continue to look at the horizon. In the past, I would often find myself focused on a center line in the road with a very slight bend in the neck. Over time, I would complain about achy shoulders and trapezius muscles. I must remind myself to keep my gaze ahead. Keep those shoulders upright.
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Hand placement also plays a role in running posture.  Be sure to keep hands relaxed and not clenched in a fist. Arms should swing on the side of your body and they should not swing across your body.  Try to avoid “pinching your sports bra” as I call it— this is where hand placement is kept by the armpits.
 
Hydration
If you are exercising and you’re thirsty, then it’s too late!  Be sure to drink fluids before running and bring a water bottle to workouts. Don’t want to carry a water bottle during a run?  Ask a Stroller Warrior friend if they can hold the water bottle in the stroller.
 
Building Friendships
Running is fun and a terrific way to build community. Sometimes, the first step is the hardest step! When with a team, running builds friendships, and creates lasting camaraderie. 
 
Happy Running,
Rose