What do you need to know about trail running? I’m here to tell you! Trail running is one of my favorite pastimes. The adrenaline you get from trail running is like nothing else. Trail running engages your mind and your body and is a great addition to spice up your miles. I highly encourage everyone give it a try!

1. Your Pace. Don’t expect your pace on the trail to be the same as on a road. With trail running the terrain often dictates your pace. Sometimes you can go fast, sometimes you have to go slow. How much you’re climbing, the elevation on the trail, and how technical the trail is are all big factors in your pace. I have different PR categories for trail races for this reason. If I didn’t, all of my PRs would be from road races. 

2. Shoes. There is a difference between trail running shoes and road running shoes. Trail shoes have a deeper tread and can help you have better traction. Trail shoes can weigh a bit more than road shoes, so build up your long runs in them and don’t just do a long run your first day in trail shoes. You can wear trail shoes for the road and you can wear road shoes on the trail. However, if it’s a slippery, muddy trail or a trail with lots of little pieces of gravel you’d wish you had brought your trail shoes. Not to scare you, but one time my trail shoes saved my life. I was running down a mountain, following a friend, (I didn’t know the course) not knowing we were heading towards a 90- degree turn, that if we didn’t make we’d go flying off the cliff. Well, I had to skid to a halt to try to make that 90 degree turn and literally stopped centimeters from the edge. Had I not been in my trail shoes I don’t think I would have stopped in time.

​3. Gaiters. If you don't like dirt, rocks or sticks in your shoes you can purchase gaiters that go over your shoe and up to your ankle. They'll block anything uncomfortable from getting in. 

4. Wildlife. Know the animals that are in your habitat and know how to handle them, if needed. For example, in Monterey we had mountain lions, bobcats, coyotes, rattle snakes (among other snakes), deer, and dusty footed rats. I preferred to run with friends because I knew most of these animals wouldn’t attack a group of people. On your own you’re an easier target. In Okinawa, you’ll have the habu snake to look out for. Habu are territorial but they're also nocturnal so your chances of running into them in the daytime are much less. Knowing what to look out for, what to avoid and how to handle whatever creature that might come your way will help you to be more confident and prepared.

​5. Pay attention to Poop. Not yours, theirs! Pay attention to the poop you see on the trail. If there is hair in it, something that eats mammals has been around and you should be on high alert. Pay attention to the tracks on the trails. Being observant is not only fun, but it also helps you to be safer! Mountain lions for example are like cats, so their paw prints will not have claw marks in the dirt/sand. They will retract their claws when running or walking and put their claws out when attacking. So if you see big paw prints with claws running along the same trail, it’s likely a dog someone took on the trail with them.
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6. Run with Friends. There is safety in numbers, not just from animal attacks but from people attacks too. Running with friends is always a great idea. If you need to run alone, arm yourself properly in whatever way you feel fit and don’t wear earphones so you can hear if someone or something is approaching.

7. On the Trail. After you cross an intersection or make a turn, turn around and look behind you to get your bearings. You will be glad you did on your way back because things don’t always look the same from a different angle. You can also use trail tape to mark your way. Mark before the intersection and then again after. Pick up your trail tape when you’re done so you leave no trace in the wilderness. Trail tape is thin colored plastic that can be ripped and hung up like a ribbon. You can buy it pretty much anywhere, like at Walmart or the exchange or an outdoor store.

8. Bring a cell phone, first aid kit, whistle, water and snacks. Any time I head out on the trail I take all of these items with me, even if it’s just for a 3 mile run. Heaven forbid I accidentally lose my way I want to be able to find my way back, and be able to live through being lost. My cell phone, with its built in GPS is invaluable. You can download maps before you head out if you’re going into an area with no cell phone reception. I’ve been trail running a lot of places within California and haven’t lost reception yet. Being a little blue dot on a map helps me tremendously for finding my way back! I always bring water because water is essential to life! My first aid kit, which has duct tape, toilet paper, and band-aids among a few other things. I also throw into my backpack some food. My whistle is attached to my Camelbak, it's a part of the buckle. If I do go off a cliff or get lost I can sit down and whistle until someone else comes and finds me.

9. Know the local insects. Some areas have a high tick population for example. Ticks can carry blood born diseases. I have a ritual after trail running where I go right into the house and up to the shower. I don’t sit down on the couch, I don’t stretch in the front yard, etc. I get inside, take my clothes off inside-out and shower. While I’m showering I’m making sure to use good soap to wash off any poison ivy or sumac I may have come into contact with. I also do a quick tick check and look/feel for ticks. 

​10. Know the local vegetation. Each area will have it’s own dangerous or poisonous vegetation. In Okinawa for example, there is a plant that if a dog eats, it will be poisoned and die. In the USA you need to be aware of poison Ivy/poison sumac/poison oak. You’ll want to learn what it looks like so you can avoid it. True story for you. One time I was on a trail run with my husband and had to pee. So I went behind a tree to squat. I felt something brush up against my butt when I squatted, but didn’t think too much of it until my husband took a turn to pee and said, “Oh man, there was a lot of poison oak back there.” We were in the middle of our run so I had 4 miles to think about whether or not I had touched it. Well, it turns out I had and the next two weeks were the ITCHIEST two weeks of my life. I cannot tell you how uncomfortable it was (it was really terrible!), but you all probably know how inappropriate it is to itch your butt, LOL! Learn from my mistake. Learn what vegetation you should stay away from, and stay away from it!

11. Take Pictures! The trail is SO beautiful! You will be seeing sights that can only be seen on foot. Treasure the memories and take as many photos as you like. My only regret has always been that I didn’t take MORE pictures. So take more pictures rather than less. A few years later when you’ve moved and you can no longer run those same trails, you’ll thank me! Relax, enjoy nature, and take photos.  

12. HAVE FUN! Trail running is the most interesting, engaging and satisfying running I’ve ever done. You’re never bored. You’re constantly met with new challenges and obstacles, even when you’re running the same trails. You’ll finish your run relaxed, refreshed and re-energized. So get out there and have some fun!  

​Happy Running!
Kelly

By Paige D.

Globally, Stroller Warriors Running Club has countless members, who set and achieve a variety of challenging running goals, each and every year!

Meet Gaby, a member of Stroller Warriors Okinawa, who, like many of our amazing members, learned of our Couch to Crazy (C2C) Program at a workout and in time… decided to go for it!  Her success story will inspire you to ask yourself... why not me?!

New members, like Gaby, often watch their fellow warriors who are training for longer distances and begin to think to themselves… "Maybe I could do it too?!" It is THEN, that the power of Stroller Warriors encouragement, support and a can-do attitude kicks in!  Runners of all running backgrounds realize that they actually can and soon will achieve their big, huge crazy awesome goal(s)! 

Gaby’s C2C journey began in early 2015 when she joined a SW Okinawa Couch to 5K (C25K) group and before she knew it, it was graduation race day!  Her husband, Genaro, ran with her, pushing their daughter, Liliana, making it a family affair!  She continued to run 5K races for the next year and even ran a Mommy Daughter Dash (1 Miler) with her daughter before she began to train to achieve the 10K distance.  Just three months after her 10K Graduation Race, she completed the Ayahashi Half Marathon race with many of her fellow Stroller Warriors!  Couch to Crazy – CHECK!

But her story doesn’t end there….
It was her mom that had given her the initial push to start running and in time her mom began encouraging her to push farther than her original C2C goal… to go for the challenge of the marathon distance!  Gaby had hoped to continue with the SW Okinawa half marathon training group to train for and run the Naha Marathon, unfortunately, she wasn’t chosen for the lottery so she would have to wait.  More waiting would come in the form of a pneumonia diagnosis; which took many months to recover from, but the marathon goal was still on her mind.  It was the encouragement and convincing of another member, Sarah, that helped her to decide to start training again… this time for the marathon distance.  On marathon race day, it was her husband’s support, popping up in random places throughout the course, and the support and encouragement of fellow warriors from the start line to the finish line, that made it an unforgettable experience!

In just three years’ time, Gaby not only said mission accomplished to Couch to Crazy, but she went on to successfully achieve her goal of completing a FULL marathon race in February 2018, the Okinawa City Marathon!  All of the races she has run have each been special in their own way, but crossing the finish line of the marathon and seeing how far she had come was the “best feeling ever!” She added… “I'm not going to lie, it wasn't easy, but it can be done if you want it and believe in yourself.” So much truth there!

When Gaby isn’t running, being mom and wife, she enjoys reading, knitting, sewing and making bows. Her best piece of advice for a new runner? “Be patient, set a goal and find the right shoes.”

Thank you, Gaby, for allowing us to spotlight your Couch to Crazy + Marathon journey!  Congratulations Gaby!!  We are so proud of your determination; you are an inspiration to us all!!

Have YOU considered going “Couch to Crazy” with your fellow Stroller Warriors? We assure you that the sense of accomplishment and the countless memories it will bring are truly priceless… C25K truly IS just the beginning!

To learn more about the Stroller Warriors Couch to Crazy Program (training for and running a 5K race, then a 10K race, and finally a half marathon race, in that order, within a 12 month period) contact your chapter's coordinator!

I have recently started to call the way I live the Stroller Warrior life, and let me tell how enriching and wonderful it is!

For me, my military life is intertwined and interconnected on every level with Stroller Warriors
and I wouldn’t have it any other way.
 
No matter what base I go to the Stroller Warriors have been my friends and my family. They’re there for me with meals and hugs when I need them. They make sure I get up in the morning to meet them for runs - runs that will take care of my body and my mind. They help me to be a better me so I can turn around and help not only my family, but also my community.

They’ve helped me to live a life of service to others, creating opportunities for me to give back not only to the very group that helps me, but also to give back to the surrounding community. It is scientifically proven that giving back to others helps boost your mood and helps you to be a happier you.
 
They’ve pushed me as an athlete. They’ve helped me give my best at workouts – for how can you not give your best when everyone else around you is pushing themselves? They’ve shared their knowledge with me, words of wisdom from their coaches, lessons they’ve learned themselves as runners, mistakes they’ve made and learned from and so much more. Their words of wisdom have helped me to be a better athlete and reach goals that previously were only dreams.

They’ve encouraged me to push harder and reach further for a goal that at one point seemed completely out of reach. In doing so they’ve helped me to redefine myself. To redefine the load I am capable of handling and the goals I am capable of reaching. They have taught me that I am capable.
 
They’ve shared words of encouragement with me that have been exactly what I needed in that moment in time - words that have lifted me up, words that have calmed my spirit. Words that have helped me realize this deployment will eventually end and everything will be okay.
 
No matter what my day or week has been like, I know I can go to Stroller Warriors and when I leave I will have endorphins humming through my veins and a smile on my face.

Stroller Warriors has enriched my children’s lives, which as a mother is so heartwarming to see. My children have developed best friends who they are genuinely excited to see and play with. My children know what a burpee is, what a squat is and excitedly call out, “Look! A Stroller Warrior!” at every runner we pass. It is common for my children to hold exercise classes or Ragnar races and they have so much FUN incorporating exercise into their play.

 
I challenge you. If you’ve been sitting on the sidelines wondering if you’ll fit in… please, come and join in. You and your life will be changed for the better. If you’ve been attending Stroller Warriors but only once in a blue moon… commit to a full month of attending. You won’t be sorry! If you’re a regular attendee, go next door and invite your neighbor to join you at the next workout.
 
The Stroller Warrior life is enriching and wonderful. Everyone deserves to have an enriching and wonderful life! Please come and join in on the fun!
 
Happy Running!
Kelly