What can you do when you suddenly hitting a wall while running?  This can happen during any distance, and to runners of all abilities.  If the issue is not a fueling and/or hydration fix— what can it be? 
 
Having mental endurance is an essential element that help runners break through those difficult aspects of running.  One tool that helped me build mental endurance is the practice of keeping a hand-written journal.  Journaling is not for everyone.  Some of us often think of writing long, descriptive daily soliloquies; however, writing a daily journal entry can be simple.  Try this journaling exercise…
 
Grab a notebook (new or used), a stack of post-it notes, or even a loose-leaf piece of paper.  It doesn’t have to be a proper journal.  If using random pieces of paper, be sure to keep them together in a folder or Ziplock bag.  At the end of the day, sit down and write five aspects of the day that brought joy and gratitude.  The list can be simple, or even a one-word entry.  For example:
 
1). Ran the dog
2). Ate homemade carne asada tacos for dinner
3). Kombacha
4). Kids stayed outside after school playing peacefully
5). Tie dyed socks with friends
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Practice this handwritten journaling activity every day for 30 days and it will become a habit, if you follow it for 75 days, it creates a pathway— a positive pathway to the brain that helps nurture resiliency!  Summertime is just around the corner and some of us may face obstacles- PCS, finding time to fit in fitness with kids, running with bigger kids on bikes, running in the heat…this list doesn’t stop here!  When feeling like that wall is ahead, remember that you have this tool in your back pocket- those five things from the morning (or previous morning) that brought happiness - and smash through that wall!
 
Happy Running 😊

​Summer break for our school aged mini warriors is right around the corner, but this does not mean you can no longer attend Stroller Warrior events!  In fact, bring them along for a guaranteed enjoyable time!  Also, taking the older kids to Stroller Warriors events is a great reason to get out of the house first thing in the morning!
 
For starters, many chapters organize a mini-warriors program for the kids— encouraging kids to track their miles- running, biking, roller blading, etc.- throughout the summer.  Have your children set a goal, for example: record running and scootering miles every week, cumulatively add the miles to complete a marathon over the summer months.  Each goal matters, no matter how big or small!  Younger kids will enjoy completing a Stroller Warriors Mini-Miles coloring sheet while older kids keep track of their activities in a journal. 
 
We all know the summer PCS cycle and the need to make new friends.  Attending a Stroller Warriors event is a great avenue for the kids to get connected and make friends within their community!  Running or biking with other military kids, followed by time at the park, and the possibility of lunch or a coffee shop afterwards will facilitate in building friendships!
 
Let’s not forget, the older mini-warriors are wonderful role models for the younger kids— new walkers chase after toddlers, who chase after school aged kids, who runs or scooters alongside their parent(s). Can you see it now?  This scenario is the image of one of the Stroller Warriors logos— building happy, healthy and resilient military kids through fitness and friendship!
 
All mini warriors are welcome to take part in the strength workout at the end of each run.  This is a terrific opportunity for the kids to learn about varying topics ranging from importance of stretching and strengthening muscle groups to 360-breathing technique.  Various chapters organize a kids hydration and fueling station for an interactive way to learn about hydration and nutrition for running and exercise purposes!  Your mini warriors could even organize a hydration/fuel station for your runners during an event!
 
Remember to keep an eye out in the chapter events for “No Run Fun Days” to a local pool, splash pad, hike in the woods, beach trip, etc.  Exploring the local sites is fun, but even better with your Stroller Warriors friends and their kiddos too! 
 
Happy Running 😊

It’s that time of year again…Mother’s and Father’s Day are both quickly approaching.  If your spouse is a runner or fitness enthusiast, here are some great gift ideas for these upcoming holidays:
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-Treat the Feet: a gift-card for a pedicure and foot massage will be a favorite for any runner, walker, or active person.  Help keep those feet healthy and feeling great so your loved-one can tackle any trail or adventure. 

-Stroller Warriors Global or Chapter-Specific Gear from the Spreadshirt Page: Sport that SW Gear that is tailor-made for running and activity.  Complete the whole package by getting some attire, decals, and mugs! 

-A Surprise Box of Running Items: Make it fun and all encompassing…sun screen, bug spray or bug bracelet, facial wipes, Nuun Electrolyte Tablets (or any other preferred hydration supplement), a Hydration Vest or Water-Bottle, and a Flip-Belt to secure one’s keys and cell phones…endless options! 

-A Local Coffee Shop Gift Card: Purchase a gift-card to the coffee shop that your local SW-Team frequents.  Also, throw in some unique coffee beans, teas, and chocolates into a gift bag and boom- caffeine fix is satisfied! 

-A Gift Card to a Local Running Store or REI: If you’re making a purchase for someone hard to buy for, they’d definitely love choosing their own running and outdoor items to take a solo-trip, or trip with SW friends for some relaxing shopping for running and outdoors gear! 

-A Quality Dog Leash for those with Furry Friends: Many SW members run with their dogs…a fan favorite is the Kurgo Quantum 6-in-1 Dog Leash- ultra durable and dynamic (learn more at https://www.kurgo.com/dog-leashes-and-collars).

-Yoga Mat: Ground and strength-work is a common part of SW workouts.  Keep your loved one focused on the strength training with this great item!  It’s an added benefit if it has a strap to roll-up for storage in the car when the workout is finished. 

-Quality Socks: Fan favorites are always Balega, Smartwool Socks, and REI-brand.  Happy feet, happy running!

-Goodr Sunglasses: Incredibly affordable polarized sunglasses built for fitness and fun- many styles, fun themes (to include National Parks, Bands, Super-Heroes, and Marathons).  Wear them for both your run, and activities throughout the day! 

-Race Entry: Your spouse will be surprised when you give them an unexpected race entry (my husband was very *surprised* when I gave him an entry to his first Trail Ultra-Marathon: results may vary)!
We wish all our SW members, friends, and fans and Happy Mother’s and Father’s Day…thank you for all you do! 
 
Happy running!  😊

​Our members have been hearing lots of chatter about upcoming fall and winter marathons, along with training plans for these races.  We have a wide variety of experienced runners within our Stroller Warriors community, some of which have taken the leap and registered for their first marathons. Let the training begin!  But where to begin on this training journey? 
 
First, chat amongst your chapter for advice.  Runners might find a group of members also training for fall and/or winter races.  This is a great chance to get your weekend long runs organized on the “Weekend Running Discussion Board" and your team can run those long miles together.  Traveling over the summer?  No worries!  Check to see if there will be a Stroller Warriors chapter near your destination; if not, reach out to a local running group and tag along for a run.
 
Once you have your long-run training partners committed to logging those long runs, start thinking about training plans.  There are a wide variety of training plan apps and programs out there; however, one favorite is the Hal Higdon marathon training plan.  This planning method provides a schedule for different abilities— novice, intermediate, and advanced.  Before choosing a plan, think about your schedule (kids, deployments, TDYs, etc.).  Life happens!  Committing to a strenuous training schedule might not be a feasible option, so choose a plan that works for your life schedule! Running is fun and not a chore.
 
Be sure to add cross-training, speed work, and strength training to your plan, as it is imperative to strengthen and diversify those muscles.  Speed work can be added into your midweek 3–4-mile run, strength training doesn’t have to be a long session in the gym.  A quick chipper of 21-15-9 kettlebell swings, goblet squats, and sit ups is a perfect example of quick, yet effective strength workout scheme.  Work smarter, not longer.
 
Think about your race hydration and fuel.  Try different fueling and hydration options during your training, not on race day!  Adding a new fuel and hydration method on race day is not a good idea and could lead to stomach issues during the race.  One pointer- try to find out which hydration and fuel supplements will be used on the racecourse.  It’s a good idea to work those options into your training in the event you run out of water and fuel on the course.  Speaking of hydration— planning to wear a hydration-vest, belt, or handheld water bottle during the race?  If so, train with these items before race day! 
 
Speaking of fuel, many have heard about the pre-race day carb load.  While important to have proper nutrition on the eve of a big race, know that healthy eating habits throughout training are imperative to a successful race.  One “carb load” pre-race meal will not carry you to the end if you’re not practicing properly fueling the body throughout training.
 
Sneakers!  It’s a great idea to rotate sneakers throughout your training.  You don’t want to run a marathon with a pair of worn-out sneakers, but it’s also a bad idea to run a long race wearing a brand-new pair.  Rotating sneakers will help you break in a pair of shoes that will be perfect for a long race! 
 
Race expos are a blast and filled with every running vendor imaginable!  Purchasing a few new pieces of running attire is exciting…but wait until after race day to wear them during a run.  For race day attire, it’s best to wear items that you wore during training— items that you’re comfortable with and tested on long runs…items that won’t bunch up, cause chaffing, etc.  Wearing untested clothing, shoes, and gear on race day might be a fashion victory, but it could also be a running disaster.
 
Have fun…during training as the miles increase, you’ll be securing many small victories as you test new distances and break previous duration records.  Last, make sure family and friends know where to see you along the racecourse for motivation.  They can refill hydration and fuel and take lots of pictures.