As I was out running with the kids recently, trying to motivate them to trudge through the oppressive South Carolina heat and humidity while dodging mosquitos attacking from the air and red ants from the ground, I had to find a way to distract them.  Alas, I designed a game where we each created a haiku as we craved some water and air-conditioning. 
 
What is a haiku?  A haiku is three-line Japanese poem-- the first line consists of five syllables, the second line seven syllables, and the last line five syllables.  Creating a haiku is a fun activity and can be designed on the spot.  Furthermore, it is easy to make up a humorous haiku!

Though my gasps for any available oxygen in the 95% humidity could have likely counted as syllables, I was able to muster some pretty good haikus along with the kids.  Here is one related to running:

Lace up my sneakers
Hit the hot burning pavement
Fartlick to the shade
 
My oldest came up with this:

Went out to scooter
I had two tacos for lunch
Taco burps taste good
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Have you had an experience where your kids (or you) needed something fun as a distraction during a run?  What did you do to overcome a run through adverse conditions, or to help motivate your kids?  Make your own haiku and share! 

Happy Running!
​-Rose 

One word that I use to describe summer running in South Carolina— SWAMPY!  It is insanely hot and humid!  I did not think my running ability would change when we moved here, but I learned quickly that I needed to make a lot of adjustments. 

I am currently in the middle of training for a fall marathon in the heat and humidity of the South Carolina summer and my training has been a bit different in this hot climate!  Earlier this week, I went out for what I thought would be a 1hr run, but after 13 minutes I needed to adjust!  I opted for an approximate 1.5 mile run to the local track, 1 mile around the track that included an EMOM of lunges, and a 1.5- mile slow run back home.  I cut my run/workout short by 15 minutes and included a bit of strength training with my run to catch my breath in the heat. 

My workout/run was a great reminder of the tips I need to keep in mind when running in the heat of the summer:

1).  During the hot months, it is best to run in the early morning or dusk to avoid the heat and intensity of the sun.  The sun is most intense between the hours of 10AM and 4PM.  Be sure to wear a head lamp or safety vest to make yourself visible to traffic when running during dimly lit times.

2). For some of us, running in the morning or evening may not be possible.  Choose your route wisely if this is the case.  A route with plenty of shade or a stroller friendly trail are great options!  Another option is to plan a route with rest stops— fountains with water to cool down, and for a break to let your mini get out of the stroller!  Avoid hot surfaces for your pets, as their paws will burn!

3). It is also imperative to adjust duration, pace and milage goals for your run!  Running for an hour or trying to get 8 miles under your belt in the heat feels drastically different than running in cooler spring/fall type climates.  Do not be disappointed by a slower pace.  Furthermore, kids and pets will not last long in the heat! 
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4). HYDRATE— before, during, and after your run!  I also add some electrolyte supplements to my water (I use Nuun or Gatorade).  Although it is nice to use, one does not need to have a specialized water bottle holder to take along during hot runs.  A smaller plastic water bottle will do the trick.  Remember, proper hydration is imperative.  Also, remember to take water for your children and pets! 

5). Choose proper attire.  A lot of runners love to wear hats, but when it is hot outside, a visor is a better choice to provide shade while preventing the heat from being trapped between the hat and your head.  Dress lightly—avoid heavy cotton shirts, opt for loose-fitting or dry-wick clothing. I have made a few running gear splurges (shirt and socks).  My favorite running shirt is my Lululemon Scuba short-sleeve tee (I always order one size up for a looser fit).  I wash this shirt daily because I wear it during ALL of my runs and races—specially the hot runs!  A fellow SW member gave me a pair of Smart Wool running socks and let me tell you— they were amazing!  Sadly, I accidently left the socks (and my running shoes) in the changing room after the Jungfrau Marathon in 2019, but I have invested in 2 more pairs since then! 

6). Running when the sun is blazing?  Do not forget your sunblock for yourself and your mini! 

7). Listen to your body!  Know the signs of heat exhaustion— dizziness, weakness, heavy sweating, clammy skin, rapid heartbeat, and headache.  If you encounter any of these symptoms, stop running and seek a cool area, and consult a medical professional.  Also, you can obtain more information about heat exhaustion and its signs by talking to a medical professional. 

8). Check the temperature.  Is it 85 degrees with a heat index “feel like” temperature of 94 and you do not want to run in this?  Don’t— there are always other great indoor exercise options…reach out to your fellow SW members for ideas! 
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All in all, running is fun in all types of weather!  Just be prepared! 
 
Happy Running!
-Rose

In 2010, right before my husband and I were moving to Maryland, we decided to use a bunch of soon-to-be expired airline vouchers and go on holiday to Switzerland.  We booked the tickets online and two weeks later we were off!  It was an epic trip, despite my husband’s desire to make it a true backpacking adventure.  I’m all for backcountry hiking, but walking with our packs from the Geneva airport, through peoples’ backyards and through random fields in “the direction of downtown” (as my husband said) was a bit lackluster.

After our residential jaunt, some minor navigational “disagreements”, we made it by foot from the airport to downtown.  Soon thereafter, we spent most of our time hiking in the Lauterbrunnen area of the Swiss Bernese Oberland, roosting from what has become our now beloved mountain-hamlet, a small mountain village called Murren.  It is one of those places that will change you instantly- I was not ready to head back home and honestly considered buying a tent, a fondue pot, and starting a new life in Switzerland.  While waiting for the train to leave Murren, I saw an advertisement for the Jungfrau Marathon.  The pictures of the race looked stunning- waterfalls, mountains, so much green, hills!  I love hills- or shall I say hill (singular), the Eiger (summiting at 13,015 feet)!  This was the perfect race for me!

I had two major bucket list items after we left Switzerland: (1) my husband and I swore that somehow, we would always come back Murren with each of our kids to hike the 9,744 ft peak of the Schilthorn; (2) run the Jungfrau Marathon.  Okay, one more for the bucket list: let no piece of cheese, nor drop of fondue, go uneaten!  After securing an assignment in Germany, we were thrilled that Murren was only 4 hours away.  So, we checked off bucket list item #1 summitting the Schilthorn with our now oldest, and a few years later, with our now middle child…rest assured, every morsel of cheese was consumed, now with competition from our cheese-eating kids!  As for bucket list item #2, it was still unfulfilled…until our return PCS to the U.S., a phone call with a dear Stroller Warriors friend (lucky enough to get back-to-back Germany assignments), and some surprisingly cheap direct flights to Zurich changed this…and changed me! 
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We arrived on an early, rainy, and chilly September morning.  After a quick brochen and “kaffe,” we got a workout installing three car seats in a small rental, playing tetris with our luggage, and hit the road.  Before we knew it, we were pushing through the jetlag, donning our rain-gear, and reuniting with some of our favorite trails.  We hiked, played, ate, soaked in the sun, and took carried our youngest well above the ridgeline, through and above clouds, in the baby-hiking pack, to the Schiltorn’s summit with our other two kids in-tow (checking bucket-list item #1 for the third time).    

​After a brilliant taper-week of hiking and altitude acclimation (which worked great for me), fueled by cheese, chocolate, and sausage, I soon found myself venturing out on mile-one of the Jungfrau Marathon as a cool alpine rain, accompanied by a crisp breeze, set the scene.  The first 13-14 miles are nice, rolling, and exciting as you enter the town of Lauterbrunnen, with 4,000 ft cliff walls (Murren sitting atop) on my right, and the Monch, Jungfrau, and Eiger on my left.  This first half was nice, arguably relaxing, before soon finding myself hitting a single-track trail with hundreds of other runners…all of which, doing a fast-hike and slow-jog hybrid up an endless switchback with a constant 10–15-degree incline.  On paper, this sounds terrible, but it was heaven.  The endless green foliage embraced us as glacial streams rushed and bubbled beside us, and below us- this magnificent nature welcomed us, taking away all pain and only leaving me eager to experience more.  At a few points, the course parallels train tracks that lead the way for sturdy mountain passenger trains…during the race, it seemed surreal, like the scene from The Sound of Music as they ascended into the high Alps- except the sound of music was replaced with yells saying “Jah” (yeah!) and “schnell gehen” (go fast)!  

​Around mile 18, I was passing through the town of Wengen…this was the designated rendezvous spot to refuel quickly with the family.  I saw my husband and kids and heard them yelling at me…words of encouragement- no.  Requests to eat and drink my fuel…yes.  My husband got two mini cherry-pies and a large Fanta to supplement my fading cheese, chocolate, and sausage pre-race meal.  This sounded great to me…and it sounded great to the kids too.  I cracked open the Fanta and my kids quickly requested to have taste before I could even take sip!  After our oldest asked why mom was “taking” their snacks, we conducted the world’s fastest resource-allocation negotiation settling on me taking one pie, and the Fanta, only after the kids each got a few seconds to guzzle it themselves despite there being a Swiss Bakery and grocery store being located within 30 feet.  I was excited to see the kids, but they were excited to see me leave with one less cherry pie.  As I accepted my fate in this negotiation, a polka bank started playing a Dropkick Murphy’s song…I am a Boston girl, so this was all the fuel I needed to summit to the finish!

​Before I knew it, I was back on the trail, the rain lifted some and the cloud-tops lowered…much of the course straddled a ridgeline to the finish.  I completed the race, checked this off my bucketlist (and then put it back on).  I planned to run the Jungfrau Marathon in 2020, but unfortunately, COVID-19 restrictions decided otherwise.  Fingers-crossed I will have chance to run this again in the future! Next time, I will be sure to double my fuel order as the kids are guaranteed to hornswoggle at least half of it!  

​Many questions have surfaced in the Stroller Warriors® community recently concerning how to run with a stroller and a dog at the same time.  My family does not have a dog (yet), but we just PCS-ed and are on the lookout for the perfect rescue dog.  However, I have been able to run many miles with my team Elsewhere friend, Jess, and her dogs during our last assignment at Shaw AFB.  I often ran with Jess and her dogs around the neighborhood, but she also ran with her dogs during multiple ultra-marathons.  The bond and companionship Jess enjoyed with her dogs, for both short and long distances, was a major reason I decided that we need to add a furry friend to our home.  I realized that I would need a plan to run both the dog and stroller…luckily Jess provided many helpful tips to me, and she and I even did a “test run” with both our stroller and her dog.  Though her kids have outgrown their strollers, she ran with both stroller and dogs in the past, and she has been my go-to person for advice on this!

​Dog Training
Before running with your dog, it is important to teach your furry friend to heel next to you- this helps prevent the dog leash from twisting around the stroller and its wheels, and it can even prevent a collision with your pet.  Jess gave two pieces of advice on teaching your dog how to heel: first, begin taking your dog on walks with your dog walking next to you.  Is your dog tugging you along—if so, stop walking until your dog stands next to you. After a few seconds, continue walking with your dog and repeat this exercise if your dog continues to pull you along.  Second, if your dog pulls to chase, gently pull your dog back to you, reverse your direction, walk about 50 feet, U-turn back to your stopping point, then continue your run.

Gear
Having the proper gear (for you and your dog) will make the run more comfortable.  Running with a dog requires the use of 2 hands. 

Jess suggests running with a dog leash belt system.  The belt system will help a runner free up their hands to use for the stroller as the belt fastens around the runner’s waist.  The leash to her dog is attached to a harness which helps prevent any hard tugging on the dog’s neck.  This makes running more comfortable for your dog.  
https://ruffwear.com/products/trail-runner-system
https://ruffwear.com/products/front-range-everyday-dog-harness

When running in the early mornings or in the evenings (or any periods of poor lighting), both runner and dog should wear reflective gear or a light.  Jess’s dog wears a red light, which I love!  I can always see Jess from about a quarter mile away because of her dog’s light!  Reflective strips can also be placed on the stroller.  I usually have the kids carry a lantern in their lap during low-light runs to increase the stroller’s visibility. 
https://ruffwear.com/products/the-beacon-safety-dog-light

Most importantly, be sure to keep your dog hydrated, especially in the heat!  Pack water for yourself, your kids, and share some water with your dog!  Keep a collapsible dog bowl or container for your dog at the bottom of your stroller.  Forgot the dog bowl?  No problem!  Share your water with your dog by slowly streaming water out of a water bottle and into the dog’s mouth.  
https://ruffwear.com/products/quencher-packable-dog-bowl

***Disclaimer: Stroller Warriors® is not promoting this specific brand.  The items mentioned above are used by Jess for her dog.***

Safety
Form should be emphasized when running with your dog and stroller.  Remember to always keep the stroller’s safety strap around your wrist (with or without running with a dog).  The dog leash should never be attached to the handlebar of the stroller or anywhere on the stroller!  You never know if/when a dog will pull.  If the leash is attached to the stroller, the stroller might tip. 

Start slow!  Do not expect your dog to go for a long run with you if your dog has never run- you will over work your dog!  A C25K format would be the perfect type of program to introduce your dog to running with you and the stroller.  Your dog will eventually gain stamina and endurance. 

Be sure the dog is running next to you (as mentioned above) to prevent the leash from becoming tangled on the wheel or stroller, and to avert a collision between the stroller and the dog!

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Thank you Jess for contributing your knowledge and experiences to the Stroller Warrior Community.  Both you and your dog are a fantastic classic duo! 
 
Happy Running!
-Rose