We're Military Spouses. We're Runners. We're Stroller Warriors.
  Stroller Warriors Running Club
  • Home
  • About Us
    • How it all began
    • How it all continues
    • Who we are
    • What we do
    • SW Testimonials
  • Chapters
    • How to join
    • Starting a Chapter
    • Coordinating an Existing Chapter
    • Coordinator lineage
  • Blog
    • Meet the Authors
  • Miles
    • Program History
    • RTW Chapter Videos
    • 2023 Wall of Fame
    • 2022 Wall of Fame
    • 2021 Wall of Fame
    • 2020 Wall of Fame
    • 2019 Wall of Fame
    • 2018 Wall of Fame
    • 2017 Wall of Fame
    • 2016 Wall of Fame
    • 2015 Wall of Fame
    • 2014 Wall of Fame
  • News
    • Videos
    • Awards
    • Photos
  • Gear
  • FAQ
  • Contact Us

Top 10 Sports Medicine Tips for Runners

11/22/2017

0 Comments

 
PictureMike Ryan, PT, ATC and RUNNER!
​The Stroller Warriors of Jacksonville, FL have been fortunate enough to meet monthly with Mike Ryan, PT, ATC a renowned expert in the sports medicine field. We are all fortunate to have Mike here with us today to tell us his top 10 sports medicine tips for runners.
 
Without further ado, here are Mike’s top ten tips! 

1.  Take Care of Your Dogs 
Your feet are your base of support and the home of thousands of nerve receptors. Proper shoes, thin running socks, strong toes muscles and smart blister control are simple ways to keep you running with happy feet.
 
2.  Respect the Hills
Running up and down hills drastically alter the stress on your knees, ankles and low back. Controlling the intensity and the volume of your hill running will allow your body to adapt to the change in terrain. A flat 4 mile run is much easier than a 3 mile hilly run so plan accordingly.

Picture
​3.  Keep on Rollin 
If you’re a runner, you MUST be using a leg roller 1-3x/day. It’s a simple tool and it works. It’s my MVP when it comes to relaxing my quads and IT bands both before and after a run.  So you don’t have time? It takes less than 2 minutes per leg. Simply stated; 4 minutes on a roller can be the difference between you running with your SW friends tomorrow morning and sitting at home with knee pain. 
 
4.  Ice, Ice Baby
Ice is your best friend. It helps decrease pain, reduce swelling and accelerate your recovery. A bag of frozen peas is good but….a ziplock bag with crushed ice/water or an ice massage with a frozen papercup of ice is MUCH better.  It’s uncomfortable, yes, but it works! It takes about 4 minutes for the area being treated to go numbs and after that, it’s easy.  My general rule of thumb is to avoid icing any longer than 12 minutes to avoid complications.   

Picture
5.  Quads Are Queen
Strong quads - the muscles in the front of the thigh - are so important for runners.  These 4 muscles absorb a majority of the load when your feet pound on the road.  Therefore, keeping these key muscles strong, flexible and happy should be a high priority for injury-free runners young and old. 
 
6.  Running Waves
Running in the shallow and/or deep end of pool is a smart way to enhance your fitness, protect your joint surfaces, change up your routine and strengthen your core.

7.  Total Body Care
We use every muscle group when we run so training the entire body is wise. Core strength, flexible shoulder muscles, strong feet and erect posture are just a few of the “other things to do” besides logging high miles behind the stroller.

Picture
​8.  Fuel the Right Way
Hydrating with water, simple sports drinks, plenty of fruits/veggies and healthy proteins will help a runner perform well and recover faster.  Minimizing potentially unhealthy shortcuts like supplements, “energy” drinks, crazy diets and processed food are traits of runners with long running careers.
 
9.  Compress the Calves
Leg swelling is common for older adults on their feet for most of the day.  Calf compression sleeves are a simple way to reduce swelling and reduce the risk of calf strains.
 
10.  Listen to Your Body
No one knows your body better than you do. As we tell our kids: “Please listen to me”….our bodies are saying the very same thing to ourselves.       (a pause to let that powerful analogy run through your mind for a moment).      It’s always comforting to have running partners to join you for your runs but maybe your knee or your heel needs a day off this morning.  Or maybe your legs feel extra fresh today and they’re screaming at you to run a little faster for the last 2 miles of your run. Make listening to your body a habit.  Our bodies are much smarter than we give them credit for so let’s “be good listeners” so we can avoid overuse injuries and keep on running!
 
Mike Ryan, PT,ATC
www.MikeRyanSportsMedicine.com
 
Thank you so much Mike for sharing your wisdom with us! 

0 Comments

Founding Stories: Stroller Warriors Fort Meade

11/9/2017

0 Comments

 
PictureMeet Rachel S!
Today we have for you the founding story of Stroller Warriors Fort Meade!
 
Stroller Warriors Fort Meade was founded by Rachel S. I had the privilege of meeting Rachel first hand this year. We Captained a Ragnar team together for the 2017 Ragnar DC. Rachel is funny, caring, and a great team player. Sit back and enjoy the founding story of SW Fort Meade!
 
Rachel says she first heard about Stroller Warriors when she lived in Monterey, CA. “There was an active chapter when I was in Monterey, CA but I never joined because I was doing my own thing and thought I didn't need a running group.” Little did Rachel know she was about to learn how wrong she was about not needing a running group!

PictureStroller Warriors Fort Meade at the Earth Day 5k
​Rachel’s interest in Stroller Warriors Running Club was peaked by social media. “A friend of mine moved away from Monterey to Pensacola and she founded the Stroller Warriors Pensacola chapter. Every other post she made on Facebook was about how awesome it was to have a group of runners who supported each other.”

This got Rachel thinking about how awesome it would be to have like-minded individuals in her life to support and encourage one another. Once her son was born and she was back into running she felt the need for a community of runners in her area.

PictureSW Fort Meade's Dedication run for Wear Blue: Run to Remember
​“We seemed to have a strong community of runners for the post Run Series but there wasn't a specific group. I suddenly wanted a group here in Maryland. I was nervous to start the Stroller Warriors chapter and initially teamed up with a friend. I almost let her take it over while I sat back. I was afraid that I wasn't the right person to lead a Stroller Warrior chapter because I had never been in one. That friend ended up stepping back and allowed me to become the founder of Stroller Warriors Fort Meade.”
 
Rachel says she now has a new motto in life. Her motto is, "Jump in with both eyes closed!"
 
Jumping in with both eyes closed has taught Rachel valuable lessons about herself. “From launching a Stroller Warriors chapter without ever having been involved in one I have learned that I am more outgoing than I give myself credit for. This has allowed me to take on things I didn't think I'd ever do because I was timid and afraid. This chapter was possible all because a team (SWHQ) took a chance on me.”

PicturePost SW Fort Meade Workout
​Being a Coordinator has not only enabled Rachel to give back to her local community, it has also helped Rachel to grow and develop as a person. “I have grown a lot as a person in the year I've lead the Fort Meade chapter and I know a lot of that goes back to the awesome members we have. These members have become great friends and a vital source of encouragement in my life. I'd never be where I am today without the chapter and it's members. Some people might think that as members they have lots to gain from their leader, but it goes both ways. As a leader, I have gained lots from my members.”
 
Thank you Rachel for sharing your story. We know Stroller Warriors Fort Meade will continue to grow and flourish under your guidance! 

​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
0 Comments
    Meet the Authors

    Categories

    All
    Community Outreach
    DIY
    Duty Stations
    Founding Stories
    Gifts For Runners
    Inspiration
    Member Spotlight
    Races
    Running Tips
    Running With Your Dog
    Shoes
    Strength Training/Cross Training
    Stroller Warriors By The Numbers
    Trail Running
    Treadmill Running

    Archives

    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    October 2020
    September 2020
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    August 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015

    RSS Feed

    Miles>>
Proudly created by Stroller Warriors®, a Registered Trademark