As a native Bostonian, it is hard to imagine Boston without runners gearing up for and running the Boston Marathon on Marathon Monday, Patriots Day, a local holiday (the Massachusetts State offices even close on this day).  Marathon Monday is a jubilant day that always sports a tremendous amount of fanfare all the way from Hopkinton (where the race starts) to its finish on Boylston Street in downtown Boston.  Even months before race day, the course is electric— weekend group charity runs along Commonwealth Avenue, the 11-mile New Year’s Day training event that starts at the bottom of Heartbreak Hill and conveniently ending at a local pub on Boylston Street near the finish line, the 22-mile charity run on the Boston course flanked by charities and sponsors on the side-walks to providing fuel and swag to runners preparing for the big day, and of course there is the marathon race weekend with the pasta dinners, running expos with athletes parading around Boston, and scores of eager runners wearing their Marathon jackets!  On race day, the cool spring air often mixed with the scent of nearby grills at race parties, and the screams of thousands of fans (especially around Boston College)!  Spectators are lined 2-deep the whole way, both sides (that’s 52 miles), the Boston Red Sox even coordinate a home game so that fans can walk out post game and cheer for runners while offering enthusiastic encouragement to “run wicked fast” down that final mile! 
​
Imagine all the excitement and work leading up to the Boston Marathon-- earning a qualifying time, the massive fundraising efforts by charity runners, the training, anticipation and excitement- then BAM…enter global pandemic…the marathon goes virtual SO CLOSE to Marathon Monday.  Though the pandemic stopped the actual Marathon, its spirit was very much alive- runners continued to fundraise for their causes, athletes ran virtually, and the tradition remained strong and was left unscathed.   

In January 2021, the Boston Athletic Association (BAA) announced the Boston Marathon was postponed until October 2021.  The race was not canceled and even better— the BAA offered a virtual race option in celebration of the 125th Boston Marathon.  This was tremendously exciting news!  Shortly after this announcement, Stroller Warrior members from several chapters registered for the virtual Boston.  An captivating buzz spread throughout our Stroller Warriors community with members sharing their registration confirmations online and convincing others Stroller Warriors to join!  The exhilaration of registering for Boston was unicorn running happiness!  

The week and weekend leading up to the 2021 Boston Marathon was thrilling— after watching many of our Stroller Warriors share their Boston Marathon training journey, the race time was finally here!  Many members shared their running journey with their local chapter communities:

The City of Boston buzzed with happiness on the weekend leading up to the return of the Boston Marathon.  Virtual runners setting their courses in Boston seized the opportunity to run across the 125th Boston Marathon finish line through a massive crowd of people whilst taking pictures, enjoying the marathon fan zone/festival, and cheering for those crossing the finish line.  Imagine any previous Boston Marathon race day and amplify the excitement by 100— that was how the 2021 Boston Marathon will be recorded in the history books! 

Everyone from spectators to runners were ecstatic to be back— a bliss was in the air that I had never experienced before during a race!  Deafening cheers and screams rose from the crowd the entire time…so loud that the use of music with headphones was futile.  During the final half-mile, as I turned right onto “Mount Hereford” and left onto Boylston (after passing my kids, husband, mom, and all my brothers) the crowd’s roar was nearly disorienting…it jolted the inner-most fibers of my running soul!    
If this race is indicative of the running scene to come, I can only imagine how the runners at-large will feel when everyone’s favorite races are again open!  The 2021 Boston Marathon will forever be a joyous memory for myself and many members of the Stroller Warriors® community!  

​Ramstein Air Base played an integral role in evacuating Afghans during Operation Allies Refuge (OAR).  This historic endeavor at Ramstein AB happened due to the efforts of U.S. Forces, alongside the U.S. State Department, countless NATO partners, and local agencies- all of which sprung into action to assist evacuating Afghans.  Many U.S. service members were mobilized to Ramstein AB from different home stations, and everyone worked grueling hours to stand-up 24/7 operations.  As Ramstein AB faced an unprecedented influx of personnel, in addition to the evacuee population, more food was needed to fuel OAR’s operations tempo. 
 
Through the First Sergeants Association and Spouses Club, Stroller Warriors Ramstein offered support to those supporting OAR.  Stroller Warriors® Ramstein pitched-in by providing a variety of foods to those working around-the-clock supporting the mission.  SW Ramstein members provided delicious empanadas, macaroni-and-cheese casserole, corn bread, meatball hoagies, and nutrition-packed snacks with granola and fruit, and with energy drinks and soda, along with many other items.  All receiving food from SW Ramstein were incredibly grateful, and SW Ramstein was overjoyed to help.  

​Thank you, Stroller Warriors Ramstein for supporting this wonderful humanitarian mission!  If you are a military family close to Ramstein and would like to run with us, please request to join Stroller Warriors® Ramstein at https://www.facebook.com/groups/SWRamstein.

The final piece of our Five to Thrive Kettlebell Series is legs! We’re going to hit them with squats and deadlifts! Both of which have just as many variations as all our other exercises in the series. You know by now I absolutely encourage you to use your imagination, there’s no wrong way to use a kettlebell other than without clear intention. You also get that I absolutely feel kettlebells are a tool for play, learning, and discovery. What that looks like and develops into is as individual and unique as each of us! So far, we’ve covered: swings, cleans & presses, and get-ups. But let’s pause for a moment and consider the over-arching theme in the series: the neurology behind movement. 
 
Neurology, neuroplasticity, neuro-centric movement is really starting to take off and become trendy. But also, it may be that any term with the prefix “neuro” in it can be a bit scary or off-putting for you, which I can respect and appreciate. My hope and intention of this whole kettle bell series is that, coming to Stroller Warriors as a runner-- you’re starting to shift from thinking about training as a chore, accessory, or checklist item-- to a much broader and inclusive form of neural expansion. That expansion happens with the kettlebell, which is just a tool- a tool for play. In its essence and innocence, there’s no wrong or right way to play! Consider neural expansion, or “neuroplasticity,” as synonymous to play. That’s not so scary after-all. 
 
Let’s check out some fun ways to play with leg-driven exercises with our kettlebell. Remember we have the squat and deadlift. We can think of squatting as anything where we’re holding a load ON the upper body (with the exception of the good morning). You may have heard of front squats, back squats, goblet squats, overhead squats, split squats, and even compass lunges (where you’re stepping out at various angles as if you’re in the center of a compass).  All of these variations can be done as uni-lateral (with one weight on one side) and bi-lateral (a weight in each hand). This is where the element of play can make kettlebell training anything you make it! 
 
The other leg-centric skill/drill is deadlifting. I love deadlifting! It’s so elemental to being human: lift a dead weight from the ground. The definition is in the name. I love when things are as simple as that! Deadlifting comes in as many sorts and forms as squatting. (There’s that theme of play I keep coming back to!) I think you can be more gracious with your deadlifting application right away than most other kettlebell exercises because I know you’re already doing them IRL (in real life) as a parent and caregiver! Especially when it comes to adding in rotations. Rotations? In a loaded workout? Absolutely! When we think of lifting, the first images that come to mind are barbell squats, bices curls, sit-ups…these moves are done in the front-to-back (frontal) plane. But, when you are creating space in the joints as a precursor to your training, rotations are safe, effective, doable, and add a new element of variety! 
 
How many times have you picked up a limp toddler from the floor or out of their car seat, rotated, and placed them ever so carefully into a stroller or carried them to bed? That’s a hybrid move! You’re squatting, lunging, rotating, AND deadlifting! You’re already doing these things. Intentionally playing around with them in your kettlebell sessions gives your nervous system more successful reps under controlled conditions. When they surface unexpectedly outside of your workout, your brain goes: “oh, this is familiar. I have the wiring for this. I got you.” And you just do it. Because you’ve practiced it, you’ve felt good doing it, you can own it! No injury. No problem. No worries. 
 
If you’ve done barbell or dumbbell squats and deadlifts, you might find kettlebells to be more fun simply through the design of the bell. Its liveliness compared to the rigidity of the aforementioned comes from the center of gravity being in the center of the bell, as opposed to displaced on either side like in the barbell and dumbbell. Simply put, you have more options with the kettlebell. Personally, in the long run, I’ve felt there’s more control in using a kettlebell for more traditional lifts. 
 
We can’t leave the article without mapping a place to start squatting your kettlebell. We’ll put them together with deadlifts in a quick workout after we’ve looked at the basic “how-tos,” in a follow-up piece.
 
Here’s your template for the front squat:
 
For the front squat, you have to get the bell onto the front of your body, up into the rack. If you review the clean and press piece in this series, or have already been putting it into practice, then you know how to clean the bell up into the rack. If not, no problem! We can use two hands to help cheat-curl the bell up into the rack position. The rack is just the term for holding your bell by the handle, with the ball on the outside of your forearm. That forearm is directly in front of your biceps on the same side. Hold the weight low in the rack, let your traps stretch and sink your shoulder down. Think of supporting the load it with your core/torso. If you try to muscle the bell into place and hang on only using your hand and arm, you’ll fatigue quickly. We want to be able to hold a relatively heavy load, since your legs are really very strong. We don’t want to over-burden the low back, neck, and arm. 
 
I mentioned using two hands to cheat-curl the bell into the rack. Here’s how to do that:
- Start with your bell on the ground (away from living things and pricey flooring).
- Hinge at the hips like you would for your swing (hips go BACK FIRST). 
- Then slightly bend at your knees so you can reach your hands to the weight.
- Let’s use the right hand to rack to the right side.
- Hook grip over the top of your handle with your right hand.
- Use your left hand to come behind and to the back side of the handle
(It should look like you’re holding your own hand, with the right hand on the bell and your left hand over the top of your right hand).
- Push your heels into the ground and start pulling the bell upward, like you’re zipping up a really long coat, meaning the bell stays close and snug to your body without hitting it.
- The left hand helps to pull AND keep the load close, and then direct the bell into the ‘V’ of your forearm and biceps. 
- NO BENT WRISTS-- The forearm is an extension of the wrist: “There are no wrists in kettlebells.”
 
There you have it. The bell is racked and we’re ready to squat!
 
I will tell you right now, that with the load on the front of your body, you will feel it trying to pull you forward and down. Fight it with your whole core: brace your abs, stay tall through your back, pull up through your pelvic floor.
 
Breathing is also paramount in squatting as well as deadlifting. You must sniff in to create intra-abdominal pressure from the INSIDE of your core as well. This makes for a strong back, core, and squat. It’s like giving yourself your own personal weight belt to protect your spine! That’s an important and valuable skill. And you can learn it with practicing front squats. 
 
- We have the bell racked.
- We have the core braced, to include the breath.
- Now let’s squat!
 
Don’t collapse like an accordion as you squat! Keep a long spine. Keep your head tall. Your eyes can be fixed straight, or slightly down as you squat down. Eye reflexes work like that: if you look down, your body wants to reflexively go down by firing flexor muscles. Just be careful not to also flex your head neck and spine. Eye tracking is a nuance that can enhance your lifting- IF you can tolerate it. If it’s too confusing, look on the floor in front & center of you-- about as tall as you are. That’s a good rule of thumb for stability. 
 
I like to think about bone rhythms as I squat. Sounds fancy. It’s just taking into consideration what’s happening at your joints, to move your bones. Muscles are attached to bones. So shifting focus from muscle to bones or joints might help you feel as comfortable with squatting as it did me. Let’s just look at the hip joint for now. 
 
When you squat down, the hip, being a ball in socket joint, will roll back and down. Of course, in the beginning of your squat training journey, we want to focus on keeping your knees behind your toes. I like to think that my shins stay vertical, as if they are in snow-skiing boots with a very slight shift forward of the shins. You really must have the ankle mobility, and core strength to go deep into a front squat. You can play with depths and load as you progress. But I recommend that you stop your front squat just before your thighs are parallel to the floor. “Why not parallel?” you may be thinking. That’s a common axiom. But the pressure on the knee in a beginner is best kept slightly above, or slightly below parallel. As you get stronger, more mobile, and comfortable in front squatting a kettlebell, you can play with depths. 
 
Once you’re in the bottom of your squat, (some refer to it as “the hole”), we reverse to standing. Simple enough because squatting is primitive. If you need to breathe here, take another quick sniff in to keep the pressure in your core. And, just as the hip rolls down and back as you descend into the hole, it will roll up and forward as you stand.  Bone rhythms can really help simplify your lifting! That’s exactly why I like them. There are a lot of muscle moving and things happening! But thinking of just one spot, doing one thing, helps your brain focus. 
 
If you’re having trouble staying upright in your front squat, practice face-the-wall squats without a weight. They are as simple as they sound:
 
Face a wall
- Step in as close as you feel comfortable, maybe two feet from it in the beginning. 
- Keep both of your feet fully on the floor
- Hinge back at your hips to initiate the move
- Keep your chest high, your head up, and your eyes forward
- Descend as low as you feel you safely can without falling backward
- Edge yourself in closer or out farther, depending on what you feel you need
- The goal is to get to just above parallel with your thighs, like you would for your loaded front squat away from the wall
 
If you’re not used to squatting technically correct, your low back is going to light up trying to keep you stable and upright facing the wall. That’s a good thing! That’s exactly what should be happening. Maybe front squats aren’t even in your arsenal yet, and face the wall squats are your newest challenge. That’s awesome! I would rather see you comfortable working in a butt-to-heels, toes-to-wall squat, than any kind of loaded front squat. There’s more value to the mobility and strength in this kind of intentional squatting progression. I commend you for checking your ego and letting the learning happen instead. It will take you farther, longer. 
 
If face-the-wall squats challenged you, then that’s your front squat for now!  Work them until you own them! And then cycle back to them throughout your lifelong fitness journey! You can replace “front squat” with “face-the-wall squat” anywhere you see it in programming! 
 
Here’s something to get you started right now with some things we’ve already learned from earlier in the series. We’ll come back to deadlifts and another workout with them, in the next kettlebells for Stroller Warriors article! 
 
A
- 5 Face-the-wall squats (No additional weight. Body weight only)
- 5 two-hand swings
-S hake out your legs, take a breath 
**Repeat for four sets**
 
B
- 5 front squats with the bell racked on the Right side
- 5 front squats with the bell racked on the Left side
- 10 two hand swings
- 5 clean and presses with the bell on the right side
- 5 clean and presses with the bell on the left side
- 10 two-hand swings
**Repeat for three sets** If possible, use a 15lb kettlebell
 
C
Keep your 15lb bell for this kettlebell flow, where you’ll be moving from one drill to the next without resting your bell
- Start on your non-dominant side, I’ll use the left side to start for simplicity sake.
- Swing left, clean left, press left, reverse get-up, get-up, snatch, lower the bell to the front rack, front squat, dump the bell to a swing hike, switch hands at the top of that swing. 
- Repeat on the right:  swing, clean, press, reverse get-up, get-up, snatch, lower to the rack, front squat, dump the bell
- Rest or swing switch directly back over to the left side.
**Shoot for a total of six times running through the chain of drills, going back and forth or side-to side the entire set. Meaning, not three runs on the left THEN three runs on the right. The swing to switch will help keep you keep count**
 
D
Be sure to stretch your hip flexors and shoulders with your favorite stretching drills!
 
See you next time for deadlifts! Have fun playing!

-Sara

_______________________________________________________
Sara C. has been contributing her fitness and kettlebell knowledge to the Stroller Warriors community!  Thank you!

Need a refresher?  Please take a moment to read Sara's previous pieces about Kettlebells:

https://www.strollerwarriors.com/blog/from-running-to-kettlebells

https://www.strollerwarriors.com/blog/kettlebell-swings-how-to-and-how-can-they-help-my-run

https://www.strollerwarriors.com/blog/get-up-for-mobility-stability-and-flexibility-a-counter-balance-to-the-swing-run

​https://www.strollerwarriors.com/blog/kettlebell-clean-and-press-for-a-stronger-run

Stroller Warriors® believes community outreach is a valuable piece of the Stroller Warriors mission.  Along with running and fitness goals, Stroller Warrior chapters strive to support the local military and civilian communities through charitable events, donation drives, community clean ups, and philanthropic opportunities.
 
After a full school year of virtual learning for some, back to school time was a celebratory event for everyone; however, many families are still feeling the financial impacts of COVID. Two Stroller Warrior chapters organized a summer outreach event collecting schools supplies in their respective areas to help families with back-to-school costs:

In July, Stroller Warriors Pearl Harbor gathered school supplies for a local school off post with a goal of aiding at least 10 students.  Beforehand, Kathylee Q. organized a school supply list of essential items needed for students for the first day of school.  Three drop-off locations were set up, and items were collected for over a 2-week period.  Members of Stroller Warriors Hawaii donated over $250 worth of school supplies! 
​
In August, members from Stroller Warriors Virginia Beach arranged a collection for Chesapeake Preschool Initiative (CPI).  Unlike many first, come first serve preschools- CPI uses an application based preschool program with a focus on a child’s need for preschool involvement using factors such as income, military service, and parent/guardian education for program enrollment.  Workout leaders collected school supplies at weekly events and organized a porch drop-off with Andrea O.  The chapter collected a large pile of goods ranging from backpacks to writing/coloring utensils to tissue. 

​Thank you, Stroller Warriors Pearl Harbor and Virginia Beach, for your helpfulness and generosity which surely helped children on their back-to-school journey! 

I always feel a tad sentimental when it is time to get rid of a pair of running sneakers— there are so many wonderful memories attached!  My memories of my sneakers helped create a silly after school conversation with my kids…if our running sneakers could talk, what would they say? 
​
I have been wearing my current pair of trail running sneakers for runs on the beach, for short walks, or just while out and about.  In the last two days the sneakers have been saying “Quack”.  My kids and I had a good laugh as I sounded like a duck while I walked around the base Exchange and Commissary.  These sneakers sounded like they are talking! 

My current road sneakers are in bad shape.  I should replace them pronto!  If these sneakers could talk, they would say, “ouch”.

I remember the pair of running sneakers I wore when I began training for my first marathon— a pair of black, blue and gray Brooks Adrenaline shoes that were a half size too small.  I bought them at the City Sports Basement store at Boston Downtown Crossing in 2010.  I learned the hard way that one should always size up running sneakers when running long distances— I had black toenails after my first long team training run.  Before the next long run, I made my way to a running store and bought some new kicks!  These Brooks would have said, “keep me”.  And that is what I did!  I kept these sneakers for walking and hiking. 

I remember the sneakers I wore after the Chicago Marathon in 2010.  It was a HOT day, and I never had a pair of shoes smell so terrible after a race!  I was getting on an airplane the next morning and there was no way I could salvage the sneakers without contaminating my luggage, so into a recycling bin went my white, silver and blue Saucony Guide 3’s.  These Saucony’s would have said, “Just grab a bottle of Febreeze to cover the stench”.

I remember the sneakers I wore during my first marathon after my first born.  Another unexpectedly HOT race day for Boston in April.  I held onto those silver and pink Saucony Guide 3’s for a while— the pair signified my return to running/fitness after my first child and served as a reminder that I can persevere when things get tough.  Those sneakers would have said something inspirational along the lines of, “if you believe, you can achieve.” 

I remember the sneakers I wore for the 2019 National Women’s Half Marathon in DC.  I just recycled the pair of pink, orange and gray Altra Torins during my last PCS.  The sneakers reminded me of a fun, memorable rainy-day race with my Stroller Warrior friends where a group of us wrapped plastic shopping bags around our sneakers to keep our feet dry before the race began.  These Torins probably said, “thank you.”

I remember my third pair of trail sneakers that I wore when I ran the Jungfrau marathon.  I was so sad when I realized that I had accidentally left them on a shelf in the changing room!  Those black/blue/purple Alta Timps still had many miles to explore!  These sneakers would have screamed, “Wait for me!”
​
I know my next pair of running sneakers will come along with me for several incredible journeys and will be well-loved.  Cheers to logging miles!
 
Happy Running,
Rose :)

As military families, there are many hurdles we must conquer— PCS, new schools and sports for the kids, untested routines, the inevitable TDYs, long deployments, etc.  These challenges, admittedly inherent to our lives, are only compounded as recent world-events unfolded—the past few weeks have been heartbreaking. 
​
Self-care is imperative during these challenging times as it fuels your inner resiliency.  For me, my first line of self-care includes daily physical activity for at least 30 minutes.  Staying active provides many physical benefits, as well as critical emotional and mental health benefits.  My favorite days are those spent running with my Stroller Warrior friends—I love the community, the company, and the support!  I also thrive when combining physical fitness with family-fun.  Recently, after a long day, my family packed up for an evening at the beach with dinner ready in the cooler…it was a pleasant change from the PCS unpacking/building IKEA furniture routine.  I had zero intention of running, but when we arrived, the kids decided they were no longer hungry and sprinted into the ocean.  My husband suggested I go for a run, and I am so happy I did!  Originally, I only planned on a 20-minute “out and back” along Folly Beach.  This was my first-ever beach run, and I wasn’t sure how my legs would feel.  However, after some adapting to the new sandy terrain, I finally settled into my “running zone” as I paralleled the waves crashing in with the tide, watched families enjoy a coastal sunset, and by making quick stops to gather unique seashells for the kids.  The run was a moment of peace and reflection— it provided some much-needed self-care! 

​Practicing resiliency is not isolated to physical activity, there is much to be gained from self-reflection too.  In addition to 30 minutes of daily exercise for self-care, I handwrite a small journal entry at the end of the day.  I was introduced to this practice while taking a graduate course; the professor challenged everyone in the class to keep a small handwritten daily journal— listing 5 things throughout the day that brought joy.  The professor emphasized the importance of committing to this practice of handwriting in a journal to promote self-care, and as a mechanism to build resiliency.  After 30 days, handwriting in a journal becomes a habit; after 70 days handwriting in a journal creates a pathway to your brain…a pathway to positive thinking.   At first, I thought I would stop keeping my small journal after the initial 30 days.  However, I was wrong…here I am one year later still completing daily entries, all handwritten.  If I am having an off-day, I pivot my thoughts to one of the better moments recorded in my journal.  Additionally, my journal entries often notated my daily exercise. I was continually grateful that I made physical fitness a priority.  I even took my journal entries a step further and began recording my daily exercise routines.  I noticed that I gravitated towards certain strength exercises over others.  These observed exercise patterns resulted in better planned workouts the following day with diversified movements— this drove me to vary my strength training regiment, and it helped me decide when it was time for a bike ride or walk instead of a run. 
 
So, what does my daily entry look like?  Here is an entry from last week:

1). Got my first sip of coffee in the morning while it was still hot. 
2). Squeezed in a 30-minute running-based workout with my youngest kiddo.
3). I had just enough rice to put into school lunches for the kids.
4). Placed a few books in the free library on the street.
5). Chats with friends from around the globe. 
Workout:

• 1.25 mile run (around the neighborhood to the track)
• 5 rounds of:
  • 400 meter run
  • 10 kipping pull ups
• Walk home to cool down

 
I hope these two practices are a welcomed addition to your self-care toolkit! 
 
Happy Running,
Rose 😊

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
​
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! 
​
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! 
​
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