​A few of our SW members shared stories or asked questions about the pelvic floor and leaking while running, or when exercising.  One of our members reached out to Dr. Foley, who graciously supplied some useful information and techniques, see her inputs below:
 
Leaking while running is very common for many women. It can happen after having children, or and in some cases it happens to female athletes. Unfortunately, finding a treatment for the problem of leaking while running is not simply found through doing one or two exercises. The top four approaches I recommend to decrease leaking while running are: 1) relaxing the abdominals; 2) posture; 3) strengthening the gluteus medius; and, 4) retrain the system with breath to accommodate the load of running.
 
There are many contributory factors that cause leaking during physical activity.  First, one must identify when they experience leaking- does it occur at the beginning or end of the run? Does it happen while running downhill or only when running fast? Does leaking happen during the entire run, or only after the run?  Does leaking occur while jumping?
 
A few often helpful strategies are to change one’s posture and to change how one engages the abdominals. I’ve seen many patients who held in their abdominals all day long, and even more during higher levels of activity. Studies have shown that women with incontinence can have good activation of the pelvic floor, but over stabilization of the external oblique. People do not need to pull in their abdominals all the time and definitely do not need to be doing it more with higher level activity. There is a pressure system from the diaphragm to the pelvic floor. This system must have the pressure distributed evenly or the system will fail. The diaphragm sits underneath the rib cage, while the pelvic floor is at the bottom of the torso. What is in between the two? The abdominals. If there is constant activation of the abdominals, it will increase the pressure towards the pelvic floor. A good way to see if this is happening is to simply look at the abdominals. There may be a kink in the upper abdominals, pushing out the lower abdominals. 

​Letting this tension go and relaxing the abdominals will allow the pelvic floor to function the way it is meant to be used. For example, at heel strike, the pelvic floor moves down and forward- if there is already pressure on the pelvic floor due to gripping the abdominals, the addition of the heel strike impact (while running) could lead to leaking.
 
The second most important thing to focus on is posture. 

​The rib cage and the pelvis must be in alignment in order for the pressure system to be used effectively. The first picture (above, left) features rounded shoulders which brings the rib cage behind the pelvis while the pelvis moved forward. This increases the pressure through the system. With running one needs to bring the rib cage and pelvis in alignment, but also lean slightly forward to distribute the impact of running. Leaning forward can also improve hip extension which powers of our movement. Rotation is the other important part of movement with running. During pregnancy, women adopt compensatory strategies for movement;  oftentimes, this results in a side-to-side movement rather than rotation due to the baby growing in the abdomen. When women lose that rotational movement, it may take retraining the brain and body to get this movement back. Women must ensure they rotate at the trunk with walking and running. When running, women want to concentrate on landing softer with the feet, making sure there is space between the legs, rotation in the arms and trunk, and while leaning forward (similar to leaning into a strong wind).
 
Third, to support the pelvis, you need to have strong gluteus muscles. To test if your gluteus muscles are strong and supportive, one can perform a single leg squat. If the knee moves inward, this indicates that the gluteus medius is not helping to support that activity. During running, each time one takes a step there is impact upon a single leg. If the glutes are not supporting this activity, pressure is placed on other areas such as the knee or pelvic floor. To strengthen this, one can perform a single leg squat in front of a mirror while holding onto a countertop for support. In doing this, one can perform the squat at different depths and with different levels of assistance, i.e. holding on with a whole hand versus a finger for extra support.
 
Sometimes one needs to change how the brain is working instead of strengthening the pelvic floor. The way to do this is through breath and with graded exposure to the activity of difficulty. If the activity is jumping, then one must unweight that activity and focus on breath. For example, start with plank jumps to improve jumping jacks, or even heel strike without leaking. First, start with a slow plank jack with an inhale, then exhale and jump both feet out. Then, move to inhale jump, exhale jump, and from there one can increase width between the feet, or increase the speed. The breath connects the brain and the activity. From the plank jack, one can perform a supported plank jack on a chair or couch, and then ultimately perform an actual jumping jack. As one transitions the from a plank jack to a jumping jack, they change the load on the pelvic floor.  Then most important things to consider are when there is leaking it is a sign that the system needs a new strategy and running cannot be effective with a stiff pressure system.
 
If you have additional questions, seeking advice from a pelvic floor physical therapist would be a good resource to help get back to the activity you love.

​************************************************************************************************
Dr. Courtney Foley, PT, DPT, PRPC is a pelvic floor physical therapist who is currently practicing in Charlotte, NC.  Thank you for taking a moment to provide some helpful advice to the Stroller Warriors® community! 

Our mini warriors are some of our biggest fans and cheerleaders!  Many Stroller Warrior members have pushed their minis in strollers when stepping-off for their first-ever run, or while training for long distance races.  Our children have watched our transformation as runners, shared our joy in earning a race medal, observed the excitement in our faces after a new PR, and appreciated the thrill just getting out on the pavement to run!  Going from stroller, to bicycle, to lacing up their own shoes to pound the pavement, many mini warriors now have running careers of their own!  Not only have many of our mini warriors developed a love for running, much like their running parents, some have also gained and kept valuable friendships with other mini warriors!
​
So, where are our older mini warriors now?  We caught up with a few mini warriors and their parent(s) who kept Stroller Warriors in the loop with their running journey!  We recently interviewed a Stroller Warriors mom-daughter duo—Naomi K. and her daughter Ayla.  Naomi is one of our original Stroller Warrior members from Camp Lejeune and the founder of Stroller Warriors Miramar.  

​Questions for our Warriors:
Name:  Naomi K.
 
Stroller Warriors chapter(s):  SW Camp Lejeune 2010-2012; SW Miramar 2015-2017
 
What was your favorite thing about Stroller Warriors?  My favorite thing about SW was the camaraderie we developed with fellow military spouses from all over the world through running! We supported each other through tough times and cheered each other on through successes. 
 
Did you suspect your mini warrior would have his/her own running career one day?  I was hopeful that the example my husband and I set would lead to our kids discovering the joy in running throughout their lives. Ayla has always been a competitive child and I can clearly remember her first 5-mile Mud Run in Camp Lejeune at the age of 6 and how she set a goal to beat her big brother. She kept repeating the mantra she heard from Stephanie G. "The faster you run, the sooner you’re done!" and she accomplished her goal! She ran her 1st 1/2 marathons at the ages of 10 and 11 years old and it has been so fun to watch her competing on varsity as a freshman with her high school Cross Country team. 

​Questions for our mini warriors: 
 
Name:  Ayla K.
 
Do you remember your first Stroller Warriors event? How old were you?  I remember going to SW in North Carolina when I was age 6 and we would play at the park after the run.
                                                                                  
What memories do you have of Stroller Warriors? Any favorite SW memories to share?  I remember my mom used to push me in the stroller and when I got older, I would ride my bike while she ran. One of my favorite memories was running the Holiday Half Marathon in San Diego with our SW Miramar team in 2016.  I was 10 years old! My friend Felix and I trained for it and ran the whole race together-- It was so fun!  I did another half marathon in San Diego when I was 11!
 
Are you currently in touch with any mini warriors you have met along the way?  I keep in touch with my friend Felix. We were running buddies in CA. He lives in New Jersey and I live in Utah, but we still text each other.
 
What team do you run with now? How long have you been running?  I run with the Farmington High School Cross Country Team. I picked up running in 3rd grade with my school's running club and ran with SW in CA.  I took a break from running in 6th grade when my Dad retired from the USMC and we moved to Utah. In 7th grade, I joined our junior high track team and had a lot of fun! Eighth grade track got cancelled because of COVID.  :(
 
What inspires you to keep running?  I am inspired to run because it is fun and there is constant competition--you can run for fun, race the clock, or try and improve your time. 
 
Have your parents inspired you? If so, in what way?  Yes, since both my parents run, I obviously had to try it too!
 
What lessons did you learn with Stroller Warriors and how have those lessons influenced you today? 
I have learned that you get out of running what you put into it. If you work hard, train hard and treat your body right through nutrition and rest, then you will see improvements in your times and that is satisfying! I have been able to get multiple PR's this cross-country season because of the hard work I put into it.

​Thank you, Naomi and Ayla, for sharing a piece of your Stroller Warrior and mini warrior journey and beyond!  Best wishes on your future endeavors!  If you and your mini warrior(s) are interested in sharing your Stroller Warriors story, please contact us at strollerwarrior@gmail.com.

2020 was a year unlike any other.  This past Christmas, a family member gifted me with an ornament that said: “2020, the year we stayed home.”  This is certainly an accurate way to describe how 2020 unfolded! 

​On New Year’s Day 2020, our family had a laundry list of travels, races, travels for races, and travels with Stroller Warrior friends for races.  Travel excursions and races always gave me something to look forward to.  However, COVID-19 decided otherwise.  This was tough, but difficult endeavors yield meaningful outcomes. 

Quickly, my running and strength training shifted, my fitness plan quickly included the kids in every workout.  At times, this resulted in frequent interruptions, but it also resulted in the kids becoming interested in completing their own workouts- taking the initiative to run on their own, and to complete a few functional fitness workouts.  Difficult?  Yes.  Frustrating?  At times.  Beneficial?  Absolutely…not only did they have more opportunity to witness our Warrior ethos, but to further develop their own Warrior spirit. 

Live-racing was suspended and replaced with virtual races, and though my race scheduled took an unanticipated turn, I tried to make the best of it (albeit, this wasn’t always easy).  I was able to focus more on distance trail running, and I had the opportunity to visit many local and wonderful state parks I wouldn’t have visited otherwise.  I was able to run through tall pines miles on end, while breathing the fresh wintergreen air; I also learned that I could jump as high as a gazelle after nearly striding onto a copperhead! 
​
After a few months of virtual races, the local trail-race circuit slowly opened up to limited attendance races.  Before I knew it, I was back on my beloved trails in August, but with the welcomed addition of a running-friend and race bib.  Although it was hot and humid, and pre/post-race festivities were much different, my friend and I raced 11 glorious miles through the pines!  It was so refreshing to run alongside a friend, chat, and laugh (with 6-feet separation of course)!  After this trail race, a 15 mile trail race in October soon followed.  These races gave me hope that perhaps we can again resume travel, races, and reunions with SW friends in 2021!  

Much like our “dream sheet” for the next assignment, some of our SW leadership had some great insight and wish lists for races to come!  Here are some race ambitions and favorite local races shared by some of our Stroller Warriors Fearless Leaders. We’ve organized them based on location to better help you hone in on races in your area and help you set new goals for the future!
Asia:
In Okinawa, Japan, Kelly M says that the Shouhashi Half Marathon in Nanjo is a must-do race. She said it’s very challenging making the finish-line cross something to be very proud of.  Another favorite for her is the Ayahashi Half Marathon, 10k or 3.8k.  This race is one of the flattest in Okinawa, and it is a beautiful run that leads racers over a series of bridges and back to the finish.
Mary Beth H.’s dream race is the Great Wall of China race where half and full marathon distances are offered.  When the COVID-19 pandemic ends, she dreams of traveling to China for this once in a lifetime destination race.
Middle East:
Christie L’s dream race is the Jerusalem Marathon.  She traveled to Israel on a mission trip 20 years ago, staying for 6 weeks, explaining that it was one of the best experiences of her life.  She would love the opportunity to run a race there again!
Europe:                                        
Though Christie dreams of racing in Jerusalem, she currently lives in Germany. She says the must do local races for her are the Berlin Marathon, Frankfurt Marathon, and a tri-country marathon traversing through Germany, Switzerland, and Austria.  Deb E. Agrees with Christie having both the Berlin Marathon and 3 Countries Marathon on her list of must do races.
South America:
Hannah I. hopes to run the Patagonia International Marathon someday, specifically for the stunning views!  This race navigates through Western Patagonia, near the Torres del Paine National Park in Chile and also offers half-marathon and 10k races.

East Coast:
The Marine Corps Marathon (MCM) tops the list for numerous Stroller Warriors, either as their favorite race in the VA/MD/DC area, or the race they dream of completing one day.  Christy M says, “my dream race is MCM.  It was the first one I watched my husband run and I had said to myself ‘I could never do that’.  Now that I’ve got one under my belt, it’s on the schedule for 2021 (I’ve had to defer 3x now due to injury/surgery/2020).”  Desiree H’s dream races are the Cherry Blossom 10 Miler (DC) and the MCM. She says, “I was selected for the Cherry Blossom race, but got injured and had to transfer my bib.  The race ended up getting canceled.  Must do races in the area include MCM, Cherry Blossom 10 Miler, National Women’s Half in DC, Across the Bay 10k, where you get to run across the Bay Bridge, which is awesome”.  Gabi P. recommends the Seashore Nature Trail 50k — “the course is through the First Settler’s Landing in Virginia Beach and is absolutely amazing.  The people who put it on are incredible and it’s a great first 50k race”.  Kelly M. tried to signed up for the Seashore Nature Trail 5Ok in 2019 and was 148th on the waiting list. So if you’re interested in that race, be sure to sign up the day they open registration. Hannah I. noted that most runners come to Virginia Beach for the VA Beach Shamrock Marathon.  However, she also recommends the Harbor Half, the Wicked 10k, and the Surf n’ Santa 5 Miler.

Moving north up the East Coast, Emily L. highlights the NYC Marathon as a dream race!  She fell in love with NYC immediately after she got out of the Air Force visiting for the first time.  Hannah I. shares the same interest explaining that the NYC Marathon would be an amazing race, especially since she would be running alongside some of the greatest runners in the world! 
Deb E. would love to run the Boston Marathon.  This marathon is the world’s most-storied and pinnacle running race!  Runners must meet qualifying race times in a previous marathon before gaining entry into the Boston Marathon. If you’ve ever heard a running talking about “BQing” or “Did you BQ?” They are talking about getting a Boston Qualifying time that will gain them entry to the Boston Marathon.

Southern U.S. and Texas
Christy M. suggested running the Navy 10 Nautical Miler (which equates to approximately 11.5 standard miles) in TN and the Little Rock Marathon (which includes huge finisher medals) and is also a relatively flat Boston Qualifying course. 

Chelsea L would love to witness the Barkley Marathons in TN.  Although running the race herself is not her dream, she is amazed by those able to complete this true feat of strength that navigates a four-lap 100-mile treck through TN’s rugged backcountry.  Even those completing a single lap of 25 miles are typically bruised, bloody, broken, yet accomplished and proud (even when not completing the entire 100 miles)!  Perhaps the Barkley Marathons intrigue her due to her cross-country roots, or possibly it’s creative approach/requirements for participant selection, or maybe it’s the amusing host- whatever it is, the Barkley adventure is quite special to her and many others. There is even an Amazon Prime Video featuring an entertaining documentary about the Barkley Marathons if you want to learn more about this unique race.   

Katie P. said the Beaufort Twilight Run is a local favorite for her.  She also mentioned that the Savannah River Bridge Run in Savannah, GA is super popular too!  Mary Beth H. added that the Super Hero 5k in Beaufort, SC, is a favorite of hers.  The Super Hero 5k was extra special to Mary Beth because it was her first time placing in an off-base race, and the first time she had her family at the finish line!  As a bonus, there are many cute Bed ‘n Breakfasts nearby if you decide to make it a destination race. 
​
Virginia A. explained that the Cowtown Marathon weekend is a must-do in Fort Worth, TX.  This 2-day event offers a 5k, Children’s 5k, 10k, Half, Full, and Ultra Marathons. However, the race takes place in February and the weather can be temperamental.  

Mountain West
Debbie E. is interested in Colorado’s Leadville 100.  This race’s lowest altitude is 9,200 feet and it rises to 12,600 feet! It is an iconic ultra marathon that many hope to tackle and conquer.
Roselyn B. loves Montana’s Snow Joke Half Marathon.  This bone-chilling February race takes runners around Seely Lake on packed-snow roads through forests of pine- it’s simply gorgeous!  

​
Southwest U.S. and West Coast:
Amanda H. is a fan of the Monterey Half Marathon.  After multiple deferrals due to wildfires and COVID-19, she hopes to take-on this race in 2023!  Virginia A. looks forward to running any race in California’s wine country.  She says, “You can’t beat a good race with some post-race vino!”
Kelly M. invites the challenge of the Rim-to-Rim Race through Arizona’s Grand Canyon as her must-do race.  Runners begin on one side of the Grand Canyon, descending onto its floor, then ascending 4,400-feet to summit the other side of the Grand Canyon.  This race also offers the Rim-to-Rim-to-Rim Race where you double the distance and retrace your steps back to where you started.
 
U.S. Virgin Islands
Gabrielle P. is interested in the St. Croix Scenic 50.  The course is absolutely gorgeous as it guides through tropical-terrain and alongside seaside overlooks. I don’t think many would complain about getting to race in the Virgin Islands!

​Take a moment to investigate and explore these races!  Hopefully a few of these events will find a way into your calendar in 2021 and beyond! 😊 If you have more must-do races you want to share with your team, feel free to add them as a comment for us all to read and learn about.
 
Happy running!
-Rose B.

​Ten Years of Awesome
By: Stephanie Geraghty
January 1, 2021

Happy New Year, Stroller Warriors! Many of you may not remember me at this point. So allow me introduce myself. My name is Steph and I get the super cool title of Stroller Warriors founder and retired CEO. I officially retired almost 3 full years ago but still dabble in a couple behind-the-scenes things and LOVE to see what the Warriors are up to. I have to say, I am so amazed and proud that the club still stands and is quite frankly, flourishing. Well done, team. I am overjoyed and so grateful that you’ve carried on the torch. It means a lot.
 
To many of you, it might seem like the club has been around forever, but believe it or not, we’ve only been in existence for 10 short years. In some ways, those ten years flew by in a second because I still remember the early days vividly. One decade ago, I had an idea that maybe a military spouse running club would be fun. Maybe I could make some friends. Maybe my kids could make some friends. And maybe, just maybe, I could survive my first deployment as a mother.
 
There were only 3 of us on that chilly Tuesday morning in North Carolina. It was January 19th, 2010, to be exact, and why I thought it was a good idea to launch a club in a cold winter month just goes to show how excited I was about the idea! That morning, we plodded down the path with our kids bundled under blankets in the strollers. The three of us congregated at our cars afterwards, excitedly talking about how fun this was and how we will do it again. So I hosted another workout that very next Tuesday. A couple more people showed up. And the week after that…and the week after that! It was working! I didn’t take any photographs the first couple months because I didn’t even really grasp what was happening and what this would be. But the images are clear in my head. Every time I saw another vehicle pull into the parking lot, the strollers heaved out of trunks, and little ones running around the playground, my heart was full. I WAS having fun. I WAS making friends. And I wasn’t just surviving the deployment. I. Was. Thriving.

​That, my friends, was the beginning of something special, something beyond what I could have ever dreamed. I am not sure how to capture ten years of Stroller Warriors in one short blog, but I’m going to give it a shot. Here’s my “Top 10” of why Stroller Warriors was the best part of my years as a military spouse.
1.  Home. This is number one on my list because home means peace, comfort, and support. We moved to Camp Lejeune in 2009 when our boys were 2 months and 2 ½ years old. That home in Jacksonville, North Carolina, was 1,325 miles from my childhood hometown in Avoca, Iowa. I had never lived that far from my parents. Additionally, it was intimidating to bid farewell to my husband for 6 months and wonder, who can I rely on? Stroller Warriors gave me the village I needed, a home away from home. They supported me and loved me as one of their own family. I won’t deny that in retirement, I’ve had many moments of yearning for my village. It’s slowly developing but not nearly as fast as what a Stroller Warriors chapter achieves. My hat is off to the best village I’ve ever known. There’s nothing else quite like it.
2.  Fun! Laughter keeps us young. Laughter makes life lighter and simpler. There was not a Stroller Warriors workout that did not feed my soul through conversation and laughter. Whether we were laughing about our kids antics or our own antics, dressing up in ridiculous costumes, or making horses pop out of bushes (I’m looking at you, Lou), we always enjoyed our time together. A smile is good for the soul. I was a bit of a sarcastic smart a$$ on our leadership planning pages and for good reason. One, I was the founder and CEO and nobody could fire me. Win, ha! Two, it made me laugh to see their witty responses, which were equally hilarious. I laughed, a lot. Gifs and memes were a stellar add to Facebook and the Warriors used them like seasoned experts. Thanks for all the late nights and good times. You brought me happiness.

​3.  Generosity. The club taught me to look outside my own obstacles and focus on the needs of others. I loved our outreach activities so much that we kept adding more and more. We were busy, but good busy. Even though I’m no longer an active SW, I still stalk the Facebook page and love watching the creative ideas all of the chapters come up with. Serving meals at the USO airport, collecting clothes for families impacted by fire, sending used shoes overseas, or making meals for our own Warriors in need…every act makes a difference and fills your cup. I always felt better when we were giving back. It always felt right. Keep filling.
4.  Inspiration. I watched my fellow Warriors show up even on hard days. I watched them go through tough things but still log those miles, set those goals, run those races, and then set more goals. I never would have even considered running a full marathon or trying a triathlon if it wasn’t for the club. They inspired me to believe in myself because THEY believed in themselves. I followed their example and bowed to the best kind of peer pressure, Stroller Warriors pressure! I still reflect on many of my friends’ achievements and think to myself, “Wow, I want to be awesome like them.” Thank you for the push, Warriors. All of these years later, I’m still watching and being in awe.

5.  Leadership. I thought I knew something about being a leader prior to the club. This club pushed me to grow in ways I never knew possible. My skin toughened and my heart grew. Leading a massive worldwide organization is not easy. You can never make everyone happy. But, obstacles spurred our headquarters team to brainstorm, to play devil’s advocate, and to unite on the best outcomes for the betterment of the whole. I am so much more open-minded because of the club and I still draw on that wisdom and experiences today. Every tear was worth that growth. To the current leadership staff, I understand your trials and I admire your strength. In those tough moments, remember that anything worth having requires a lot of hard work and it is always worth it. The Lord smiles on every good deed. Keep up the important work. You. Are. Awesome! I’ve got to throw a special shoutout here to your CEO and my dear friend, Kelly Mulder. You guys. She’s so amazing and we owe her so much. Do me a favor and randomly drop her a line now and then just to share something you love about the club. That fills her cup and her team’s cup, which trickles down to all the Warriors. strollerwarrior@gmail.com. 😉

6.  Memories. So many of my favorite and most positive memories from those years were wrapped up in the club. Why is that?! Well, probably because the club was so fun, the workouts and events were the only places I wanted to be and where I spent all of my time! But, on a deeper scale, that positivity was how all of the activities were framed. Friendship, family, fitness, and fun all create the perfect formula for great memories. I will never forget the races we traveled to together, the Christmas parties, the PFTS, and the all-around fun. And our kids came to all of it because duh, they were the whole reason! My military spouse memories were full of joy because of the club.

7.  Outlet. The military lifestyle isn’t for the faint of heart. The top stressors a person can experience are wrapped up in this community, ranging from moves, health complications, separations, combat, post-deployment adjustments, life, and death. However, the military lifestyle offers the opportunity for us to take care of ourselves so that we CAN endure those things. Stroller Warriors provided an outlet and helped me focus on my own needs, physical, mental, and spiritual. Word vomit on long run Saturdays was like much needed therapy. We could talk about the weirdest most random things in a couple hours and leave feeling cleansed and uplifted. Thank you for the stories, thank you for listening, thank you for lifting burdens. Now, in these retirement years, I have floundered at times. I realized that I needed to be feeding my soul by purposefully doing things that do make me happy and healthy. I needed to do Stroller Warriory things. So I started biking weekly with 3 girls who became my best friends practically overnight. (Sound familiar?!) I started substitute teaching at the school and volunteering more at the church. I’ve been making meals for people in need just because. I even put on a small local race! I felt like my old self again and was grateful I had the SW example to reference. That self-care has been VERY important this year because frankly, 2020 has been a unique level of, um, sh*t show. But we’re figuring it out and SW has been a huge help with that. 2020 couldn’t knock us down. We handled it and now we’ve got our sights on a great 2021.

8.  Parenting. Being a parent is the most amazing blessing in my life. It’s also my biggest challenge by far! Currently my 13-year-old is trying to see how many gray hairs I can grow. Can I getta amen? Way back when, I really appreciated having the club to help me navigate those ups and downs of being a mom. I watched the other parents and realized, hey, I’m not alone. We all jumped in to help each other out. A weight was lifted. We learned from each other too. If I’ve seen one NRR (non-running related) post, I’ve seen a million, and a good portion of them were about our kids. It was so nice to be able to ask questions in a non-judgmental environment. I would like to think my kids really benefited from the club too, not only in their own little friendships but in me striving to be a better mother to them. They also saw the example of all these other parents getting out and enjoying life to the fullest as a community, and I hope they carry that with them. I want them to be “Stroller Warriors” too, in every way.
9.  Food. Okay, this isn’t the most deep heartfelt list item but I love food and Stroller Warriors love food and geez, we ate a lot of delicious food! Most workouts featured some sort of random treat, or we just made up reasons to bring treats. I don’t think it’s an accident that the long runs on Camp Lejeune commenced and concluded at Dunkin Donuts either! Breaking bread together is another way to feel at home and I always appreciated that. So did my stomach. I remember the most exciting treat I ever shared…gender reveal cupcakes for my daughter. What a special moment  and it was so fitting to share it with Stroller Warriors. They were so genuinely happy for me and shared the journey with me and I will never forget that.

10.  Lifelong friendships. This one sums up the list and comes full circle to how the club changed my life and gave me a home. Without a doubt, some of my very best friends to date are still the Stroller Warriors. We’re all over the world at this point and I don’t see them in person often. But, there is just something about that triple threat as military spouses, as parents, and as runners that secures DEEP friendships very quickly and very forever. They saw me at my best and worst and loved me through it all. I have to share this story because I think it exemplifies how you always carry those kinds of friends with you. Two days before Christmas I woke up and realized I had a dream about an very dear SW friend. We don’t talk often and she doesn’t post to social media, so I don’t stalk her very well! But, our hearts are bonded and when we do get time together, we don’t skip a beat. Anyway, back to the dream…I dreamed that she was pregnant! Eek! I just knew God was nudging me. So I promptly texted her and asked if there was anything I needed to know. She responded that I was creepy and that I no longer needed tickets to the real circus because I could just enjoy hers! I promptly called her and we chatted the next hour about her little one on the way and how life has been with her husband, her other five children, and their awesome hobby farm. She is a prime example of all the dear friends I’ve collected. They’re so special to me, unprecedented really. I love you all and am so grateful you will always be a part of my life. (Please keep sending those Christmas cards! And I’ll keep dreaming about you. Literally. 😊)

As I read this top 10 list and think about what I still see happening in the club, I realize that we’re fundamentally still the same as what we were back then. Same mission, same goals. Yes, this year has been entirely unique with quarantines and restrictions on workouts, club activities, and races due to Covid. You had to find new ways to motivate and connect…and you DID. You rolled with the obstacles just like always and identified ways to unite and overcome. I absolutely loved watching the virtual events, the scavenger hunts, and the online chatter. You did not let this deter you from meeting your mission and supporting each other in every way that you could. You ARE changing lives of people like me, who will move on eventually but always carry the club in their hearts. Forever changed. Forever grateful.
 
Happy 10-Year-Runniversary Stroller Warriors. In short, you will always have my heart. I’m very proud I got to be a part of this in the first 10 years.

(I must apologize that this got so long. Thanks for hanging in there. Those of you that know me are not surprised by my verbose blog. Some things truly do never change. 😉 )
Happy Running from your retired founder and CEO and biggest fan,
Steph

Our Fearless Founder, Stephanie Geraghty, started a yearly tradition of looking back at the numbers our Fearless Leaders (also known as Chapter Coordinators) have been keeping track of all year. This is a way for us to try to quantify the work of our world-wide team. It is hard to capture the awesomeness our leaders are doing on the chapter level, but I’m certainly going to try! 

So, without further ado, I present to you SW by the numbers for 2019! 


184,325 Total miles ran by our team through the Runopoly Mileage Incentive Campaign!

• 18,155 Dollars raised for charities around the world
• 6,699 Items donated to charities around the world 
• 1,574 Members actively attending workouts 
• 811 Hours of time donated 
• 416 Toys donated to Toys for Tots
• 379 Runopoly participants 
• 370 Mini Miles participants
• 356 Couch 2 5K Gradates 
• 243 Leadership (not including coordinators ) at year end
• 102 Meal trains provided
• 102 Coordinators 
• 78  Couch 2 Crazy Graduates 
• 76 Races or streaking/bingo events hosted by our chapters 
• 51 Couch to 5K Sessions  
• 43 B210K Graduates
• 35 Causes for dedication runs 
• 30 Chapters gave back to their fellow Stroller Warriors; prizes, race entries, gift of Garmin, gift of BOB, etc.
• 19 Relay Races ran as a team
• 12 Gifts of BOB
• 10 Chapters have stroller loaner programs where they lend strollers to those PCSing or in need  of a stroller to participate in a workout. 
• 8 Global staff members
• 6 B210K Sessions
• 5 Awards given to chapters 
• 1 New chapter founded in 2019

As you can tell, Stroller Warriors around the world have been working hard to make our world a better place. As I looked over the numbers, a few special efforts by our teammates jumped out at me and I wanted to take a minute to highlight them. 

When the government had a partial shut-down and families were without paychecks, the Stroller Warriors of Pearl Harbor donated 400 items of assorted food and household goods to the Coast Guard Spouse Association. They worked together to support a need they saw in their community. 

The Stroller Warriors of Yorktown saw a very different need in their community — SW members collaborated with Operation Deploy Your Dress and collected formal dresses and jewelry items. Together they rallied and donated 42 dresses! We are sure that many military spouses felt beautiful and special as a result of their kind donations to Operation Deploy Your Dress. 

Seventeen chapters joined in on the global event supporting the Toys for Tots. Together Stroller Warriors from around the world  donated 416 toys to Toys for Tots.  Thank you Stroller Warriors from Iwakuni, Okinawa, Parris Island, Scott, Lackland, Fort Benning, Hurlburt Field, Oak Harbor, Cherry Point, Quantico, Fort Belvoir, Keesler, Elsewhere, Yorktown, Virginia, 29 Palms and Camp Pendleton for brightening Christmas Day for so many children.

The USO, United Services Organization, has long been supportive of military families. At bases and airports around the world there are USOs in place to strengthen America's military service members by keeping them connected to family, home and country. Stroller Warriors are routinely active with their local USO branch. The Stroller Warriors of Pearl Harbor donated 428 items of assorted individually packed food items donated for USO JBPHH. The Stroller Warriors from Pensacola donated 25 pounds of food to their local USO. The Stroller Warriors of Keesler donated 198 snack items donated to USO. The Stroller Warriors of Quantico donated $210 in gas gift cards to the Metro USO. The Stroller Warriors of Oak Harbor donated 10lbs of snacks to the USO. Stroller Warriors Hurlburt Field donated 65 items to the USO, and the Stroller Warriors of Yokosuka volunteered man hours at two different USOs. Stroller Warriors around the world are working hard to make the world a better place!

Below you will find a list of organizations to which Stroller Warriors donated — either through donated items, man hours or direct monetary contribution . These organizations are presented in no particular order. Every single one touched our hearts in a special way. We are honored to help these groups  achieve their mission just as they help us achieve ours.

In 2019 we were proud to support these incredible charities through donations of funds, supplies and time:

• A-T Children’s Project
• Boot Memorial Hero
• Cure SMA
• HelpOki
• Hope for the Warriors
• Iverson Foundation for Active Awareness
• KaBoom!
• LBSL
• Make a Wish
• MUSC Toy Cart
• Pierce Family Road to Recovery
• Semper Fi Fund
• Toys for Tots
• USO
• Wreaths Across America

As a running club, WE RUN! Running is proven to release endorphins and to relieve stress. But running is so much more; you can run for a cause and help great organizations. You can educate and inform others and bring these causes into the limelight. Together, as a team, we ran in honor of the following causes: 

We ran in honor of these causes:

• "Purple Up!" Month of the Military Child
• 4th July Red, White and Blue Run
• 9/11 Remembrance
• A-T Children’s Project
• Breast Cancer
• Breast Cancer Awareness
• Childhood Cancer Awareness 
• Cure SMA/Bravery for Cole Dedication Run
• Dedicated workout for the victims of the Virginia Beach shooting
• Esophageal Cancer Awareness
• Flag Day
• Hope for the Warriors
• KaBoom! Dedication Run
• LBSL/Madison Voight
• Lung Health Dedication Run 
• Memorial Day MURPH 
• Memorial Day Wear Blue to honor the fallen and veterans
• Mental Health Awareness Month Dedication Run 
• Mental Health Awareness Run
• Military Kid Dedication Run
• Military Spouse Appreciation
• Plogging workouts
• Run for Cole Dedication Run, September 13, 2019
• Run for Stephanie
• Team Ashlynn Dedication Run
• Toys for Tots Dedication Run
• USMC 244th Birthday
• USO Dedication Run
• Wear Blue 9/11 Run 
• Wear Blue: Run to Remember
• Wear Purple for Epilepsy Awareness
• Workouts to Everett
• World Down Syndrome Day

We ran in the following Relay Races/Events as a TEAM: 

• Big Sur Marathon Relay
• Hilton Head Island Marathon Relay
• Hoku Relay
• Honolulu Ekiden
• Iwakuni Friendship Relay
• Ragnar Chase the Moon 
• Ragnar DC Sunset
• Ragnar So CAL Trail Relay
• Ragnar Sunset 
• Ragnar Triple Peak Challenge
• Ragnar Wattenmeer
• Round the Bay Relay 
• SW 31 mile Relay for the Semper Fi Fund
• Trail, Tread, and Track Relay race
• Viking Challenge (24 hour Relay for Fisher House)
• Wolfson Children's Challenge 55K Relay
  
• Yokohama North Dock Relay

We could not do all of the things we do for our community and for the world without the support of others. We want to extend a big THANK YOU to these organizations, businesses, and individuals for their support:

• 56 Civil Engineering Squadron
• Army MWR
• Biloxi Visitor's Center
• BOCO
• Chick Fil A, Hanover Maryland
• Coast to Coast Sugar Cookies
  
• Coastal Carolina Designs - Especially Toni!
• Face First
• Fisher House
• Fleet Feet Monterey
• Fleet Feet San Diego
• Fort Belvoir MWR - Graves Fitness Center
• Girls on the Run - Bexar County
  
• Glass House in the Forest - Glass Medal Maker - Mr. Shimazu
• Grounded Running 
• Gulf Coast Half Marathon
• Hawaii Running Lab
• J&A Racing 
• Katie's Coldpress Juice
• Keesler Airman & Family Readiness Center
• Keesler Youth Center
• Kroc Center
• Lachmanns
• Little Herb Girl, Inc.
• Lululemon Monterey
• MCAS Beaufort MCFTB
• Meg Barge Photography
• Oahu Spine and Rehab 
• Peggy McLenagan of Wake Village Community Center (Atlantic MCC)
• Pensacola Sports
• Ramblas Run
• Revival Ice Cream 
• Run With It (Fort Walton Beach)
• Screenprint Designs, LLC 
• Seaside School
• Semper Fi Fund
• The Back Porch
• The Mermaid Series
• The RAF Mildenhall Gym 
• The Treadmill
• UltraGraphic - Local Screen print company in Okinawa, Japan
  
• USO
  
• USO of South Carolina

***With so many chapters and events going on year-round worldwide, it's quite possible we may have missed a name or two. We apologize in advance, and please feel free to comment and add to our list as needed!***

We have a few more important thank yous to extend...

Our service members: We are able to be as awesome as we are because of the support of our spouses! They build us up, help us to believe in ourselves, and allow us to invest in each other. Their support enables us to make our families stronger, teach our kids about fitness and friendship, and make the world a better place!

Our military installation personnel/leadership: We commend our military installations for embracing our presence and building and maintaining trails and play equipment. We are extremely grateful for local and affordable opportunities to compete in the base-sponsored races. We also love seeing the addition of stroller divisions! We hope our relationship with these military installations continues to grow and deepen for years to come.

Our Fearless Leaders and Volunteer Staff: You are the heart of this organization. You give more hours than our members will ever know and you do it with joy. Your role is not without challenges and sometimes even tears. You weather the ups and downs with strength and grace. You dream big and keep working to make our SW villages even better, even stronger. Keep being fearless. THIS IS WHY.

Our Headquarters Team and Global Staff: These women are the unsung heroes behind the scenes who literally run the club on a global scale.  HQ establishes and upholds our club guidelines so we can continue to meet the mission we hold so dear. They hire and mentor coordination staff and provide ongoing guidance and support. They oversee chapter activity and provide feedback. When needed, they handle the hard stuff and they do so with professionalism and kindness. They often balance their HQ duties with roles at their respective chapters. They receive very little reward or recognition aside from the personal satisfaction of knowing they're making a positive difference in the world. Oh, and they also make sure they have fun doing it! 

2019 was an exciting year for sure for the Stroller Warriors team! Thanks so much for taking the time to recap 2019 with us!

Happy Running! 
Kelly

The Marine Corps Marathon (MCM) has always been “The people’s marathon,” but this year it is even more so due to its virtual nature. Anyone and everyone is able to register and run this year- there wasn’t a lottery, nor a 1775 race qualifier completion. Stroller Warriors from all over the globe have risen to this virtual challenge. In true Stroller Warrior fashion, my friends motivated and encouraged me to join in on the “fun.” The race medal is the cherry on top.  This year’s race medal contains black sand from Iwo Jima. How could I pass this up? 

So here I am on the other side of the world in Okinawa, Japan, roughly 7,600 miles away from Washington, D.C., and training for the MCM Virtual. This will be my fourth Marine Corps Marathon (I’m well on my way to the 5 MCMs required for the runners Club! A lifetime goal I have for myself). I find it ironic that while it is still “The people’s marathon,” due to the COVID restrictions, many, if not all of us, have been training solo and will also be racing solo. My friends who convinced me to run this race are stationed in Hawaii and Virginia- not exactly a hop skip and a jump away. For many of us, we will need to dig deep and find our mental resolve on race day.  There will not be aid stations every few miles, cheering crowds, friends to look for at specific mile markers, hilarious signs that remind us to laugh and keep trucking on, and no fancy photo finish.  It will just be us, the pavement and our steely determination.

I recently ran my first 20 miles solo. I have been a runner for 10 years and have 13 marathons/ultras under my belt. This is the first time in 10 years I’ve ever had to complete a 20 mile solo training run. In the past, I always had Stroller Warriors by my side. Yes, I really have been a Stroller Warrior for a decade! This specific training run was mentally and physically tough, but I persevered and finished! I convinced myself to run even when I wanted to walk. I convinced myself to keep going even when no one was around to watch me. I felt incredible for having finished this solo-accomplishment. I wasn’t fast, but I had battled my inner demons and I had WON. 

This year, I know that Stroller Warriors and fellow runners all over the world are facing the same inner demons. The little voice in your head that tells you “UGH, just stop.” The voice that says, “No one will know.” The temptation to go back to sleep or call someone early for a ride home. I think this year of 2020, there has been an insane number of excuses to not get up and run-  kids need help with their schooling, I’m in ROM (Restriction of Movement), I have to go to work, I have to do EVERYTHING now, plus more! 

This race may not look the way we want it to, we may not get the time we wanted, but we will put one foot in front of the other and complete this race knowing that we can accomplish hard things. This year has tested us a lot. It has forced us to slow down. It has flipped our world upside down. It has even changed the way we run and possibly changed how often we get to run.

Life isn’t perfect. I think 2020 has taught us all that. Yet, even in the midst of hardship, even in the midst of anxiety, and maybe even tears, there is an opportunity for growth.  When you put one foot in front of the other, especially when you are feeling unsure, that’s when you are able to dip deep, find your inner strength and persevere. With hardship comes a sweeter reward when you come out the other side victorious. 

This likely has not been a perfect training cycle for any of us. WE ARE HUMAN. We stumble and fall. We trip along the way. But must remember that we are military spouses, we are runners, we are Stroller Warriors!. We’ve been adapting and overcoming since day one. 

MCM 50kers, Marathoners, 10Kers, as you lace up your shoes and set out to accomplish your race distance be sure to listen for me in your head! I’ll be cheering for you! So get out there, if only to show yourself and 2020 how incredible you are! 

As they say in Japan, Ganbatte! (Do your best!)

Happy Running!
Kelly

The fun thing about running is that there is no shortage of running goals one can achieve. If you’re like me, your running career can start out innocently enough. The 5ks and mud runs first drew me in, then I set my sights on a marathon. With each marathon training run, I achieved a new distance - 10k, a half marathon, longest run ever, reaching the 20 mile marker, and finally the big 26.2!. For me reaching goals pushes me harder to reach the next goal.  Before I knew it I was reaching for my biggest goal yet: an ultra marathon. 

Ultra marathon training went surprisingly well, especially since I was battling both an achilles and knee injury while training. Pool running and Physical Therapy were my saving graces.  I was able to maintain optimal fitness for my race while letting my body heal. I achieved my goal and had a great first ultra marathon experience and finish. After the race, I had a 7-day runners high - I was elated for completing such a feat that my running friend convinced me to sign up for another ultra a month away.  My friend and I thought the second ultra would be easier than the first. The trail for the race wasn’t as technical and it was in our own backyard. This meant more sleeping time prior to the start. Or so I thought!

Leading up to my ultra,  I wasn’t feeling well. I had  an awful sinus headache and pain, but pushed the home remedies and persevered. On the eve of the race, I wasn’t feeling well; but I have NEVER backed out of a race and couldn’t bring myself to throw in the towel before the race even started. 

Race morning I woke up and snuck off with my friends to race. My 1 year-old wasn’t awake so I skipped our morning nursing session and jumped in the car with my friends. At the start, it was cold and I wasn’t feeling well but made the call to run regardless of my sinus pain.

I didn’t feel like myself the whole race, but at the 10 mile marker I knew I was in trouble. I felt semi delirious and had pain with every step. Despite the pain, I kept running in hopes the pain would even out or go away… but it didn’t. Where was my pain you ask? In my breast. Skipping the morning nursing session was a horrible idea and I knew from my symptoms and from previous experiences that I was developing mastitis. At mile 14 I called my husband in a panic and asked him to come to the next aid station at mile 26… I needed to nurse the baby. My friend and I trucked on as best we could. We rolled into the 26 mile aid station and I was so excited and thankful to see my husband with the baby! But unfortunately for me my daughter was not interested in nursing AT ALL. I tried nursing again and again. After several minutes I gave up and set her free. My husband could tell I didn’t feel well and urged me to quit. The thought of not finishing what I started ate at my soul and I assured him I’d be fine. 

At mile 27 my friend suggested I step off the trail and hand express milk to get a bit of relief.  At that point, I only wanted to get to the finish line that was 5 miles away. I was so delirious I hardly remember the rest of course. I have one memory of seeing the down hill stretched in front of us and telling my friend I’d rather roll down it. I love downhill running! It’s one of the times I feel most free and light, so not wanting to run a down hill is definitely not me! She laughed and encouraged me to roll. So I laid down on the trail and rolled down the hill.  I learned why that wasn’t a good idea in the deserts of California… I got a million prickly hitchhikers on my clothes and had to pick them off for the rest of the race. If you watch the video below, you'll notice I am using my elbows to protect my chest as I roll down the hill. Extra pain? No thank you! 

​At some point I couldn’t run anymore and encouraged my friend to forge ahead without me. I walked the most I’ve ever walked in a race and cried from the pain as I walked. I finished the race, cleaned up and went to the doctor. I was told that not only did I have mastitis, I had a sinus infection as well! It was a rough recovery, but I’m so thankful for modern medicine and the ability to heal. 

This ultra marathon taught me that I can gut out a 5k if I’m not feeling well. I even can gut out a 10k. However, it is NOT recommended to gut out a 50k! This race taught me when to listen to my body. If I could have a re-do I would have stayed in bed and nursed my baby rather than gone for a 50k race!

Have you had a race teach you a lesson? If so, tell us about it! 

I’ve successfully nursed four children now and have nursed my way through many a training season for races ranging from the 5k and triathlon to the ultra marathon. This is my personal account and my personal suggestions for a successful nursing while training season. As always talk with you doctor and make personal decisions for yourself and your family.

1. Hydrate! Hydration is so important for your body to be able to perform optimally both for running and for nursing. Don’t just drink water, remember to replace the electrolytes and sodium you lose through running as well.

​2. Don’t just hydrate well, fuel yourself well too. You need to have fuel in the tank to be burning the candle on both ends. With adequate hydration and nutrition, your milk supply should be perfectly fine. If you notice a decrease in your supply, take a look at your nutrition/hydration and talk to your doctor. 

3. On long run days, nurse or pump before you have to leave. Wake up a little bit earlier and dream feed or nurse before you go. Heading out empty will decrease your risk of developing mastitis or a clogged duct. 

4. Take your children with you when/if you can. Over the years my children have come to love the stroller. When my husband and I wanted to both train for the same ultra, and we also had 3 children under the age of 5 we decided to take them with us. We’d leave for a run as a family and whenever the baby wanted to nurse we’d all stop on the trail and rehydrate together. Nursing pit stops are totally okay. Pause your watch and relax knowing you’re still burning calories, even while sitting!​

​​5. You can also plan nursing stops. If you know baby needs to eat every three hours, figure out where you will be in three hours and have your spouse meet you for a nursing break. I have found the RunGo app to be incredibly useful for this purpose. I can plan a route and then share my route with others so they can drive along it to catch up to me, wherever I am.

6. Don’t nurse with compression on your breast. Make sure your breasts are not compressed while you nurse! Compression could prevent your breast from fully emptying of milk and risk clogged ducts or mastitis. 
​
7. My favorite nursing sports bra is the moving comfort Juno bra but really anything with velcro on the front straps will do. I love that I can adjust the velcro to how full I am at that moment in time and also that I can disconnect the strap entirely and pull down the bra to nurse without compressing anything. I've heard of other mothers lifting up their bras to nurse. With this strategy you're likely compressing your underarm or breast and making yourself more likely to have clogged ducts or mastitis. 

I have raced as a nursing mother for many, many years and only once had a problem and honesty it was my fault. I was sick to begin with and raced my 50k anyway and didn’t nurse the baby before I headed out. I learned my lesson and never had that happen again! 

I know numerous Stroller Warriors who have successfully nursed through half marathons, full marathons and ultra marathons. My friend Sarah from North Carolina ran the Marine Corps Marathon with a 3 month-old! She had her parents staged at the 13 mile-mark and stepped off the course to nurse before continuing on, nursing again at the finish line. Not all of us have to be like Sarah, but it can be comforting to know that others have gone before you and found ways to be successful.

When there is a will, there is a way, so give yourself and your baby some grace and do your best. Don't be afraid to reach out to your fellow Stroller Warriors for advice and support. Chances are someone else has been there done that and would be happy to share their story. 

Happy Running!
Kelly

Here I have for you, my best tips to running solo: 

1. Practice makes perfect. Don’t give up on one bad run or a week of bad runs. Keep working at it, keep practicing! 
2. How much you like running boils down to what you think about when you run. If you don’t like running solo, chances are you are being mean to yourself when you’re running. Pay attention to your mental voice. What are you saying to yourself? Is it something you’d say to your best friend? If not, then don’t say it! 
3. Listen to pod-casts or an audio book. You can learn a lot and it’s almost similar to running with a friend. 
4. Give yourself grace. Bad runs happen to everyone. Don’t let one run or even a week of runs make or break you.
5. Have fun! Mid run find a spot to plop your phone down and try to get some action shots. You just might make yourself laugh, and you'll have silly photos to remember your run. 
   
6. Pick a goal to work towards. It can be hitting a certain landmark or a certain pace, or to accomplish a certain workout. Set an attainable goal for yourself for each solo run and you’ll feel a lot more accomplished when the run is over. ​
7. Fall in love with running. If you’re running to have friends or running for weight loss, those reasons behind running are short lived and if your duty station changes or you reach your weight goal you may find yourself not running at all. The fact of the matter is though, that running has SO MANY MORE positives than the weight management and the quick friendships you can build. Running is a great stress reliever, it’s a great way to get endorphins. It helps you to clear your mind. It helps you to feel accomplished when you set goals and reach them. Running can and should be about so much more than weight loss. You have to change how your mind thinks about running, and change what your mind thinks about when you run in order to make this happen. 
   

You can do it! Fall in love with running, fall in love with taking care of yourself, mind, body and spirit! 

Happy Running!
Kelly ​

When my family and I PCSd to Okinawa, Japan, I was unsure of what to expect as a runner. After some time here, I was excited to learn that the running and racing community is very rich here. From little kids to grandparents, everyone is out running and participating in races. Even individuals with special needs are encouraged to enter and run races! The 3.8K races here, while they are predominately children (and sometimes but not always their parents), they also are for individuals with special needs. You will see individuals with special needs and their guides running along, happily together. That is something that I have never seen in the US but wish that I could see. I think running and exercise is beneficial to everyone!

I love watching the locals and learning from them, it’s amazing what you can learn when you pay attention! I talked with Stroller Warriors from Iwakuni and Zama to compare and contrast experiences. So here we have for you, our lessons learned about running in Japan.

Attire: It’s HOT in Okinawa with high temperatures and 100% humidity. You’d think all runners would be wearing as little clothing as possible. That’s not so in Japan! Japan is a very modest culture and community and taking your shirt off to run is unheard of (unless you’re an American who doesn’t know any better). Even in high heat with high humidity you will see Japanese locals running or walking in long pants and long sleeves. At a minimum they will have shorts and t-shirts on. Usually they won’t even have sweat stains on their clothes. How so, you ask? A Japanese friend once told me they have the same concept as maxi pads but to stick to the underarms of your shirts to collect the sweat. Stroller Warriors who have lived on mainland Japan report the Japanese dress modestly while exercising there as well.

Safety: Japan is a lot safer than the US. I have never been cat called at or followed while running in Japan and neither have Mallory, Colleen and Katie who were stationed in mainland, Japan. Whether you’re in Okinawa or on mainland, Japan, chances are you will feel a lot safer while running solo. If I run early in the morning or late at night I’m not nervous about getting attacked by a human (though I am still on alert!). Instead, my mind is worried about habu snakes (that are nocturnal and incredibly territorial in addition to being one of the most venomous snakes).  I still prefer to run in the company of others, but I love feeling safe in the community I run in!

Japanese runners don’t break the road laws. If the light is red, that means stop and all of the Japanese runners will stop at each red light until the cross-walk man tells you that you can go. American’s wouldn’t think twice about crossing the street if the roads were clear, but the Japanese will stop and wait. Katie had a situation where a local screamed at her for a couple minutes because she ran across a bridge and crossed at a crosswalk when the walk man was red. If you are new to Japan, you may not realize that they take following the road laws seriously for pedestrians and bicyclists, not just cars.​

Be very careful when crossing the street. Cars drive on the left side of the road here. So remember how you learned how to look both ways before crossing the street? Well now, you have to start with the opposite way first! You need to look right, left and then right again. You’ll get used to it after a while, and when you move back Stateside, you’ll have to get used to it all over again!

Cross the road, closer to the road, not closer to the building. This is a tip I learned from watching the locals. If you cross closer to the building you are moving from a blind spot right out into the danger zone in the blink of an eye. To make themselves more visible they go out away from the building, towards the street before crossing. 

​Use the mirrors!  In Japan, because there are so many blind spots, the government has put mirrors everywhere to help everyone see better. The mirrors give you a little glimpse into a narrow alley or down a road that’s at a weird angle from you. Use them! If you see movement in the mirror, stop and let them cross first. 

Japanese runners have a tradition of turning after crossing the finish line and bowing to the course. From my understanding, they do not always do this, they only bow to the course when it has been a formidable opponent. On a tough race, like the Shouhashi half marathon in Nanjo, Okinawa you will see whole crowds of people turning to bow to the course. This is good to know so you can slow down and give the people in front of you space after you cross a finish line. They might be stopping and turning when you weren’t expecting it. 

The price of racing is much more reasonable here than in the US. In the US I was paying $180-$220 or so for a full marathon. Here, the price to run a marathon is around $40-$60. It seems that in Japan, the larger the race, the more you can expect to pay to be in it. 

Japan has a rich culture of running and racing and I am so glad I have been able to be a part of it. From glass medals to clay medals, from locals lining the roads during a race to offer trays of salt or brown sugar, to stopping mid race to take a photo with a bull. I’ve gathered up a million memories and experiences I will treasure forever. 

Don’t be afraid to experience something new here in Japan, lace up your shoes and go! 

Happy Running!
Kelly