by Kelly 

We hear stories in the news all the time of runners who were abducted or assaulted. I myself have dodged a few scary situations while out on runs. Thankfully no one has tried to abduct me lately but I think that might be in part due to strategies I have implemented after one too many scary situations.
 
I grew up in the city and so my runs were often in the city. One day I was out on a run and a green car started following me. There were 4 males inside and a few of them leaned out the window and cat-called to me trying to get me to go closer to them. Of course I ignored them and kept running. Then I heard footsteps pounding the pavement and when I glanced behind me I saw the car doors were open and 4 men were chasing me.
 
Luckily for me the driver was drunk, high, or an idiot because he also jumped out of the car in order to pursue me… without putting the car in park. Once the men realized their mistake they all had to start chasing the car that was now rolling down the hill. I don’t know how their story ended because I was able to cut the corner and make it to a gas station down the street where I waited under the lights with the gas station attendant nearby until I felt comfortable going home (this was before I owned a cell phone). ​

Needless to say I started researching and reading about personal safety. These are some of the best tips I know (in random order). Feel free to chime in with more you can think of!

1. Run against traffic. Running against traffic gives both you and cars more time to respond in the event you are coming towards each other. Running towards traffic also makes it harder for a vehicle to judge stopping distance to get you if that is their intent.

2. Don’t run with headphones. You need to be able to hear what is going on around you. If you are listening to music you may not hear the footsteps in pursuit or the heavy breathing of someone nearby. You need all of your senses to stay safe!

3. Bring your cell phone. You’ll have immediate access to 911. Plus cell phones these days have GPS trackers, which may be lifesaving.

4. Tell someone where you are going and when you plan to be back.  Making sure someone else is aware of where you are going and when you will be back adds an extra layer of safety. They will then have a better idea of when you went missing and where you last were if you do not come back when you say you will.

5.Be aware of what is going on in a 10-foot radius. I read a book about self-defense written by a female cop. I can’t remember the name of the book or I’d tell you it, but she was a big advocate for having a 10-foot bubble and for you to be aware of everything that comes into your 10-foot bubble. She says if you don’t trust someone or if your gut is warning you about something/someone keep him or her out of your 10-foot bubble.

​6.Make eye contact. This same cop taught me about making eye contact with everyone. She stressed that when you make eye contact with someone you pass you should be thinking in your head, I can identify you in a lineup.  No joke, I do this every time. I give a head nod like a ‘how do you do’ to people older than me and chin up, ‘what’s up’ to people my age or younger. The importance of doing this is two fold. It makes them aware that you see them, and you’re aware of your surroundings. It also makes you come off as more confident and less of a victim.

​7. Vary your route and time of day. Some attacks are planned. If you aren’t predictable, there is less of a chance that someone can plan to attack you.

8. Use Megan’s Law to your advantage and check out the sexual offenders that live and work in the areas you run. Unfortunately the recidivism of sexual offenders is really high. It’s better to be aware than unaware. www.nsopw.gov and www.familywatchdog.us are two websites I have used to search for sexual offenders in my area.

9. Run with friends. Friends are so great! They provide safety in numbers and fun chats along the course.

10. Take a self-defense class. Learn how to defend yourself and practice it regularly so you will be more confident in yourself and your abilities.

11. Run with personal defense tools. It never hurts to be prepared. There are lots of gadgets for sale. Do your research on what is legal where you are currently living (laws change per State/Country!). Pick one that you feel comfortable running with and then make sure you know how to use it.

​12. Be alert and attentive. I memorize license plates. I look at the people I pass and try to remember scars, birthmarks, tattoos, what they were wearing, how tall they were in relation to me etc. Particularly if something seems off with them. It’s become a little bit of a game for me. I’ll quiz myself a mile after seeing them, what can I remember? I know these are the types of questions that will be asked of me by law enforcement and I want to be able to answer them if needed.  That time I was chased by the occupants of the green car I totally memorized their license plate and called the police and told them about what happened and gave them the license plate number. I knew they wouldn’t do anything about what happened to me because no one actually touched me but I figured maybe I had the other half of the puzzle for someone else.
 
We can all never be too safe. We’re worth it to take a few extra steps for precaution! What tips would you add? Please chime in below!

by Colleen M.

 I first learned about Stroller Warriors® in the January 2015 issue of Runners World magazine.  I was two months postpartum and itching to lace up my running shoes again.  When I read that article, it was like kismet!!!!  I got goosebumps reading it and I knew that I just HAD to bring Stroller Warriors to Camp Zama, Japan.  Our base was very small, 800 assigned Active Duty Soldiers and very limited resources for mommy fitness; in fact, there was nothing on base to support mommy fitness.  I researched the website and reached out to HQ to request approval to start a chapter. Starting the chapter was a bit more work than I thought it would be, and that’s awesome because it just proves how well thought out the club is. SW Headquarters  has literally thought of EVERYTHING!!!  I have even taken some of the SW concepts and applied them to other aspects of my volunteer work, like the welcome message on the FB page, I started applying that to my husband’s FRG FB page and people loved being identified and welcomed in such a great way.   

​What I got back from SWZ is way more than I ever put in.  Founding SWZ is one of the greatest things I have ever accomplished in my life!  Acquaintances became friends, and women found self-confidence that they had lacked beforehand!  Seeing women who could barely run for 60 seconds on the first day of C25K training work through the program and then run 3 miles without stopping on graduation day, well that was enough to bring tears of joy to anyone’s eyes.  Endless amounts of pride and joy, that’s what SWZ brought me.  We accomplished so much more than I thought we would, given the size of our chapter.  The community learned about us quickly and everyone was proud to be a part of our chapter or to join forces with us to work towards a common goal.

​Founding the chapter was a new and different leadership experience for me.  It pushed me to really research workouts and, though I’ve been running for a decade now, I didn’t know that much about gear and techniques to tie your shoes and gait.  So I would get on the Internet and just look things up and read articles and scour the Runners World FB page to learn and absorb as much information about all things running that my brain would hold on to.  These women looked to me to lead them, and that became a huge responsibility that I was so happy and so proud to carry!!!

Thank you so much Colleen for sharing your story with us. You have brought so much light and life into the lives of others through your work with Stroller Warriors Zama! 

If you’re a Chapter Founder and would like your story featured please email me at Kelly.swglobal@gmail.com! If you’re interested in founding a chapter and bringing Stroller Warriors to your location, please follow these instructions.
 
Thank You and Happy Running!
Kelly

by Lindsay S.
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​The summer months are here which means running in the heat, humidity, or both!  It means early morning runs, runs when the sun goes down, slowing down your pace, and hydrating!  From running in the blazing sun and 120 degree summers of 29 Palms, California to the 100% humidity and 90 degree summers of Quantico, Virginia; I have picked up a few tips and tricks to adapt to summer running. I am excited to share them all with you.
 
As always, listen to your body and know the signs of heat exhaustion and heat stroke.  Safety is top priority and there is no shame in walking or taking a break to cool down. Here are my tips for staying cool in the heat:
 
1. Wear light weight clothing that is moisture wicking and breathable.

2. The sun can drain you quickly!  Try to run early morning or after the sun goes down.  If possible, plan routes that include shade.  Wear a visor or sunglasses, squinting in the sun can cause headaches.
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​3. Cooling towel – These are great to wear around your neck and on your shoulders to keep you cool.  I fill my sink with ice water and soak the towel while I load up the car and get the kids buckled up.  It’s ready for me when I’m ready to go!  Just squeeze it out some and toss it in the car, no need to bring extra water to soak it at a run.  It’s cold but not dripping water on you!  I especially loved this while I was pregnant.

4. Nuun, Gatorade, salt tabs, coconut water – It is important to restore your electrolytes after a run, especially a sweaty one!  These are some products you can use to replenish your salt stores and prevent dehydration and muscle cramps.

​5. Frozen grapes – I learned this trick at a race.  It was the Long Beach Marathon and that weekend was a freak heat wave.  People even came out of their houses spraying hoses!  One that I ran by was giving out frozen grapes.  They were delicious!  Plus, grapes are all-natural, simple carbs.  Stick these frozen goodies in a Ziplock for mid-run fuel.

6. Water at races – A great tip from a friend for water stations at a race was to take two.  One to drink and one to dump on your head or soak your visor with! Just make sure it's actually water before you pour!

​7. GLIDE – more sweat = more chafing.  I will leave it at that.

Some tips for keeping the kids cool!

​1. Spray fans and stroller clip fans – I found these fans which have safe fan blades for my two older kids.  Not only does the fan keep them cool, but it also sprays water which they love!  For my younger one, I found a clip on fan that I can attach to the stroller.

​2. Frozen sponges/water bottles for stroller – You can purchase cheap sponges, wet and freeze.  Stick it in a Ziplock bag and put it in the stroller on the sides or back of your little one to stay cool.  Or you can do the same with a water bottle.  Freeze one that is about half full.

​3. Meeno baby cool pad – I do not have one of these, but saw a video on it and looked interesting.
 
I hope these give you ways to still get out there and run, especially if you are training for a fall race!  What has been working for you to stay cool this summer?!