Hello Stroller Warriors! 

I’ve got an easy craft for you, scrunchies! Soon you'll be able to make scrunchies for all of your favorite running friends. Scrunchies are coming back in style (or so my pre-teen says). Here is how to do them!

​What you need: 
-Sewing machine 
-Thread
-Scissors
-Safety pins (2)
-Fabric 
-Elastic, 1/4 inch or 1/2 inch preferred.

1. Cut fabric in a rectangle, 4in x 18 inches
2. Cut elastic, 8 inches 

3. Fold the fabric in half, so it becomes 2in x18inches. Sew along the long side to make a long tube. 

4. Turn inside out using the safety pin. 

5. Fold one side of the fabric in by 1/4 of an inch. Iron the folded side.

6. Pin the safety pin to one end of the elastic and fabric. Attach other safety pin to the other end of the elastic. Pass through to the other side of the fabric tube. 

7. Stitch to elastic ends together. Sew back and forth along the elastic several times to secure.

9. Sew along the edge to secure all pieces together. 

10. You’re done! Relax or repeat to make more for your Stroller Warrior friends! 

​During the entire month of March, Stroller Warriors® hosted our first Global Outreach Event of the year supporting Operation First Response, Inc (OFR).  This mission of OFR is to serve all branches of our nation’s Wounded Heroes/Disabled Veterans, Gold Star Families and First Responders with personal and financial needs. Services are provided from the onset of injuries or illness, throughout their recovery period and along their journey into the civilian world. Financial aid varies as each case is based on individual needs ranging from rent, utilities, vehicle payments, groceries, clothing, and travel expenses.

Operation First Response provides a variety of programs:

Family Assistance Program and Last Mission Project: In several cases, the VA process can take over a year or more to help Combat Wounded Veterans support their families- leaving families feeling helpless and unheard. This is where the Family Assistance Program steps in by providing the amount of assistance the individual will need to continue through the VA process claim. They also support by assisting with basic needs like groceries, utilities, rent, vehicle payments, and mortgage payments. Additionally, Last Mission Project helps alleviate those stressors to individuals suffering with PTSD.
 
OFR Backpacks: Imagine being wounded and showing up to a combat hospital with no belongings. OFR Backpacks are filled with personal hygiene items, undergarments, socks, and other necessities to provide a little bit of comfort from home to those that need it the most.

Operation Final Salute: Artist, Kaziah Hancock, has created over 580 portraits of fallen service members— ranging from combat veterans to retired service members.  Portraits are given to the families to cherish and respect with one “Final Salute”. This program has been provided by financial donations given to Operation First Response.

Project Specialized Training: Operation First Response has collaborated with Veterans Institute of Training and Technology to provide Cisco Certified Network Associate Routing and Switching certification. The training course, books, and reimbursement of the exam are all covered by OFR. This certification allows service members to seek employment with the knowledge of designing, building, and maintaining business networks and networking hardware.

Random Acts of Kindness Initiative: Small cards are made with the information and picture of a fallen service member. Individuals then take part in an act of kindness for their fellow friend, neighbor, and or stranger and provide them with the card. The card says it was “NOT a random act of kindness but done in “honor” of the fallen service member. It is a way to give back to those around you while honoring a hero who gave back to our country.

Through our global outreach events, many of our Stroller Warriors chapters supported Operation First Response by hosting a dedication run and/or donating supplies:
 
Due to wet weather, Stroller Warriors Virginia Beach, Virginia held a run on April 1st. All their miles were collectively dedicated to Operation First Response.

​Stroller Warriors McConnell, Kansas hosted a run supporting Operation First Response on Wednesday, March 30th.

Stroller Warriors Lewis-McChord, Washington hosted a run supporting Operation First Response on Monday, March 28th.

Stroller Warriors Kaneohe Bay, Hawaii dedicated their C25K Graduation miles to Operation First Response! The group ran 32.24 miles on March 25th and had a great turnout that morning of runners, cheerleaders, and other support volunteers. In their event, members shared information on the global outreach.

​Stroller Warriors Iwakuni, Japan was honored to support the Operation First Response Global Outreach Event for the month of March. They had twelve runners dedicate a total of 479 miles throughout the month! This included a run on Wednesday March 23rd that was specifically for Operation First Response. All their members attended the event wearing blue and gold!
 

​Stroller Warriors Okinawa, Japan was able to donate underwear, t-shirts, socks, band-aids, and over the counter pain relievers from Operation First Responses’ amazon wish list. They also collectively dedicated 112.92 miles!

As always, our members went above and beyond supporting this wonderful organization. Congratulations Warriors on a job well done!

If you are interested in learning more and supporting Operation First Response please visit their website at https://www.operationfirstresponse.org/. 

For those who knew me in high school, you know that I could barely run the mile for gym class. I've always hated running— I took the leap to join Stroller Warriors Fort Belvoir for their Couch to 5K program while living in Virginia, it was obvious how lonely and desperate I was to make friends.

I was a nervous wreck before attending my first Stroller Warriors meet-up, but thankfully I was met by some of the most amazing, encouraging, and supportive women I had ever encountered. I looked forward to going twice a week and started running on my own. A year later, and I had completed multiple 5Ks, 10Ks, and was training for a half marathon. I had fallen in love with running because of the support I had received. I was the happiest I had been in a long time and in the best shape of my life.

Then, with virtually no warning, I started to not feel well. I was shocked to be diagnosed with type 1 diabetes. I felt my running days- and in some aspects my life- were over. Fast forward a couple of years— we were living in Illinois and I had just had my second child, COVID was in full swing, I had gained a lot of weight, and I was just sitting on the couch. I was depressed and lonely again, when I saw an advertisement for the upcoming C25K program for Stroller Warriors Scott. Could I run with diabetes? Did I even want to? Well, once again, I was desperate enough to try. And once again, I was met with another group of amazing, supportive, encouraging ladies. Once again, I fell in love with running.

When my husband told me we were moving to Texas, the first thing I did was look to see if they had a Stroller Warriors chapter. And praise God, up popped Stroller Warriors Lackland! Once again, they have encouraged and supported me. And today, I finally checked a half marathon off my bucket list.
​
Happy Running,
Julie O.

I have been overweight much of my adult life— always putting myself and my needs on the back burner.  For 15 years, my husband’s needs came first, Air Force spouse duties came first, my daughter’s needs came first, traveling soccer and school soccer for my daughter came first.  I was constantly in pain— foot pain, back pain, blinding headaches—pushing forward as I accepted this as my everyday life.  It’s what we do right?  I had exercised off and on for YEARS, but it never stuck.  I would establish a good exercise routine for a few months, then fall completely off the wagon, which would eventually run me over.  This was my exercise pattern, coupled with yo-yo dieting for 15 years after the birth of my daughter. 

In 2011, I had to have back surgery— I had a fusion and I had to have 2 plates and 4 screws.  The cartilage between the vertebrate was 80% gone and so I had a lot of bone rubbing on bone.  The pain was crazy.  I did physical therapy for years, steroid injections, nerve blocks, you name it, I had it.  None of it worked, so surgery it was.  Recovery and physical therapy were horrendous—something that I never want to have to do again (even though the doctors now are talking about future surgery for the vertebrate above where I now have the plates).  I was told by the doctors that being overweight for so long was crushing my spine and this was causing the pain. 

When we PCS’d from North Carolina to Georgia, I started a new job and an internship for my Master’s program— visiting clients in their home (I’m a marriage and family therapist).  One day, as I was driving to see a client, I fell asleep not once, but twice. Furthermore, while at home on my lunch break, I fell asleep sitting up and stopped breathing.  My dog noticed that my breathing had stopped and jumped into my lap to wake me up.  I realized I wasn’t breathing because as soon as I woke up, I took about 4 deep breaths.  I decided to see a doctor to find out why this was happening.  I had all the things done— EKG, MRI, C-Scan, sleep studies, and eventually seeing a neurologist…not just one, but two neurologists!  The first neurologist prescribed several medications that did not work; the second neurologist found a large mass on my brain— 2 inches down my spine and moving down my spine from the base of my skull where it connects to your spine. The mass covered the entire back side of my head and went from ear to ear.  I learned that this mass was a Chiari Malformation.  I cried in the doctor’s office and researched it like crazy.  The doctor believes that I may have had a Chiari malformation since I was about 12 years old.   Thinking back to my childhood, I remember as a 10-year old having headaches and nosebleeds, and my mom taking me to all of the doctors (she was military so we saw the base doctors)— not finding anything wrong and sending myself and my mom home with a treatment plan of Tylenol for headaches and home remedies for nose bleeds.  But this was different. Every time I strained or did anything strenuous, the headaches came— even laughing caused the headaches.  The nose bleeds came and they were bad and the headaches were so blinding that I would have to stop what I was doing until the headache passed.  I was told by my doctor that the Chiari Malformation was second largest he has ever seen and needed emergency surgery.  The surgery would not completely remove the mass, but it would make it smaller.  I still have a small mass on my brain.  The surgeons had to be careful, as not to damage my brain. 

Adding to the story, my then husband was deployed when the doctor discovered the Chiari malformation and the need for emergency surgery.  He quickly scheduled on an emergency Red Cross flight home, which took 4 days. I ended up in the ICU shortly after the surgery for 6 days, waking up after day 3.  When I woke up, my then husband told me that I need to start doing the things I want to do for ME because life is not promised.  We are not promised tomorrow.  That day I knew I had to make a change—I had to do things for me.  That was 2013. 

It took a year and a half to recover from the brain surgery and get cleared by my doctor to exercise.  In that year and a half, I engaged in physical therapy and all the things I needed to do to recover.  I also made a list of things I wanted to do for myself— lose weight and start running.  I have always thought running was cool and that people running looked like they were having an enjoyable time— I wanted a piece of that.  So what did I do?  My friends and I decided that we would sign up for the Princess Challenge at Disney in 2015.  Because why not?  I am a HUGE Disney fanatic.  The training began and boy was I wrong about running— it was not cool!  I started changing my mind about why I wanted to run.  I was like, “girl what are you thinking?”  While training, I joined several running pages on social media.  Joining the online running community is where I fell in love with running.  The running community is the best I’ve ever seen. The support is beyond amazing.  I also learned that more girls that look like me are runners— something I had never seen before.  I was always embarrassed about my pace— never wanting to talk about my pace or post a picture with my pace on it.  I’m a true back of the packer (that’s where the party’s at).  I mean I am the girl who gets a police escort across the finish line (that actually only happened once…haha).

I trained for the 19.2 miles (10K and a half) —  finishing the 10k and completing mile 11 in the half before I got swept.  I was hooked after the Disney race, and I signed up again for the Princess Half in 2017.  Again, I finished the 10k and swept at mile 9 after twisting my knee. None of this discouraged me.  I was so excited about the fact that I even had the courage to start. 

Training and running the Disney races helped me get serious about my fitness and nutrition.  I joined Beachbody (and that was an event in itself…haha…not a bad one though).  I was not too sure about working out from home.  My coach invited me for about 5-6 months before I decided to try it.  Why not? I had tried everything else.  But for some reason, this stuck.  I mean it really stuck.  It was working and to be honest, I didn’t get “serious” about the workouts and nutrition until about a year after I joined and became a coach. I was like, “working out at home? Please”.  I started one program after another after another.  The support and the community was great.  No shaming and always cheering for each other.  I began working on my nutrition by using portion fix.  The containers made sense to me— I didn’t have to starve or restrict myself.  I only had to listen to my body— making the proper adjustments and still eating what I like and choosing healthier options.  Nutrition plan started making sense and the weight came off.  To this day, I have lost 109 pounds!  Can you believe that?  Some days I can’t. I still struggle with the “girl” I see in the mirror.  Now don’t get it wrong, I still indulge from time to time.  I love pizza.  I mean, I LOVE pizza.  I will never pass it up.  And I mean real cheese, tons of pepperoni, Pizza Hut pizza with stuffed crust.  I don’t get hard on myself when I indulge or veer off of my nutrition plan.  It’s pointless and just makes me feel bad and I don’t need that in my life.  I just do better the next day. I don’t quit. I forgive myself and keep going.  It took me a minute to get there, but I’m there and it’s working for me.  I will say that I’ve learned that in the past when I restrict myself from the things I like, I lose the battle with nutrition every time. 

During this time when I was getting on track with my nutrition, 2019 to be exact, my then husband told me he wanted a divorce.  Talk about devastated.  I was floored. We had been married for 20 years and together for 26 at that point.  I lost so much during that time.  My house, my job, my mind (it felt like it at times).  My heart was broken, and I had no idea who I even was anymore.  But I will tell you this: I ran.  I ran and ran and ran.  And I prayed.  I have always been a believer in Christ.  He is my light.  He is my everything.  And has gotten me through so many things.  Running helped clear my mind. Running helped me stay positive.  Running kept me sane.  Running brought me peace.  Running let me cry it all out with no shame.  But things started turning around.  I found a new job— all the way in Washington State! I was like Washington?  What’s out there? I am a Georgia peach through and through, but I knew God was leading me to where I needed to be.  Leading me to peace.  Things started to fall in place— I got my own place to stay and brand-new SUV.  So, my 20 year-old daughter and I packed up our belongings, 3 dogs, 2 cars and a Uhaul drove 4000 miles across the country (Georgia to Washington).  The journey took us 5 days, about 1000 doggy potty breaks, pet friendly hotel stays, snow, rain, almost getting lost in Nebraska, and seeing the most beautiful sites (God’s Country).  We made it and it’s been so great and a nice change of pace.  One of the first things I did, was seek out running groups in my area and mapped out running paths (and we’re not going to talk about all the hills out here).  I joined the Black Girls Run Seattle group (1st running group I joined in the PNW) and those ladies are great and so supportive and have made me feel welcomed.  So hilarious as well.  It was here, while working on post with CYS, that I found and joined Stroller Warriors Lewis-McChord. I have gotten encouragement and tips about running on post and meet ups (even though some of the times I can’t make).  I was part of the base running group while we were stationed at Moody AFB.  I wasn’t familiar with running on post here at JBLM, but Stroller Warriors helped me with that and the mileage around the flight line. Running groups look a little different now due to Covid, but we’re still getting our miles in.  One thing I have had to adjust to, is winter running.  Man, that is a different kind of beast.  I’m slowly learning about cold weather running.  But I’m out here doing it because I am a runner!

I am currently training for the Springtime Surprise at Disney World the end of March/beginning of April.  I’m running with the American Cancer Society in honor of my grandmother who passed from cervical cancer.  It’s my first time fundraising for a race.  I’ve been more consistent with this training than before. Additionally, I won an 8-week training program with a running coach, physical therapist and mentor and it has been so great.  My coach was on the cover of Runner’s World!  I learned so much and still use the training techniques.  I would recommend a running coach.  It was something I wish I had done at the beginning of my running journey. 

I will say this, I never thought I would be that girl running.  I had every excuse: I’m too fat to run, black girls don’t run, this will ruin my hair, I have knee problems, it’s too hot, it’s too cold, it’s dark outside, I don’t want to run by myself, I don’t have the right this or that.  It was always something.  I still have those moments and days.  But it’s seriously mind over matter, and I’ve seen what running and exercise has done for me.  Not just in how I look, but so much more.  It’s made me a better person.  It’s made me stronger, and I’ve made so many friends.  The support of the running community is amazing.  I’ve found who I am, continue to grow, and I love her more than I ever have or thought I ever would.
​
For those that say you can’t do this, or you’re too this or you’re too that…STOP IT!  I know it’s cliché, but if I can do it, you can too.  I promise you that you can.  I’ve tried all the diets (name it, I’ve done it… twice), I’ve had all the excuses, I’ve had all the surgeries (brain surgery, rotator cuff repair, 2 knee surgeries on the same knee, disc repair in my neck, back surgery, hernia repair, cyst removal from my wrist, I have no arch in my right foot and foot pain is constant- so  yeah I have them all).  I’ve been told that I shouldn’t run, that I will more than likely quit.  But you know what, I’ve had so much positive support and positive results that quitting is not an option anymore.  Period.  I love the person I’ve become and don’t plan on looking back. The future looks bright, and I know running and fitness will be a part of it…. Always. 

TaReesa S.
Runner

St. Patrick’s Day (and the few days preceding) has always been a festive and celebratory time— building “leprechaun traps” at school and/or home, donning a plethora of green attire for a road race, and sharing a boiled dinner of corned beef and cabbage with family and friends.  I love these traditions— they bring about a feeling of happiness and, much like green for St. Patrick’s Day, signs of budding, spring, and growth. 

As I was running through my neighborhood this weekend— wearing my green shirt from college, zipping past the people preparing for the neighborhood St. Patrick’s Day parade— a festive running haiku popped into my head:
​
Clovers on my path
Deep breaths and progressive steps
Dropkicks end my run 

Happy Running!
​-Rose :) 

​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.
 
At the beginning of 2022, the Stroller Warriors chapters quickly continued its commitment to community outreach:
 
Stroller Warriors Kaneohe Bay organized a shoe-drive benefitting individuals in their community.  The shoes were donated to Runners HI, who then distributed the shoes to Habilitat, as well as local school children, and to those in need.  In only 12 days, the chapter collected a remarkable 146 pairs of shoes.  Along with the shoe-drive, the chapter also organized two beach clean-up days at Fort Hase in both January and February.  

Stroller Warriors Fort Belvior committed to, and completed 2000 Burpees to support, and to raise awareness for the nonprofit Stop Soldiers Suicide.  This veteran created and managed organization has a simple, yet profound mission—to end veteran suicide.  Through the 2000 Burpee Challenge, the chapter also raised $245 for this crucial cause.  To support this organization, please visit their website: stopsoldiersuicide.org

​Stroller Warriors Fort Riley collaborated with the Fort Riley Spouses Club to take part in the “Sock it to Me” community outreach event.  This initiative supported Flint Hills Girls on the Run®, a nonprofit organization “dedicated to creating a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.”  The chapter, alone, collected 152 pairs of socks which will contribute to the Girls on the Run Gift of Shoes Fashion Show in March.

Thank you, Stroller Warriors, for your continued support to improving your local communities and beyond!  

Happy Running, 

Rose :)

As a female runner, I hardly feel safe when running alone. There’s a little voice in the back of my head, telling me the horror stories of female runners before me. A little voice reminding me of the times I’ve been stalked, touched (I’ve had bikers assault me on a rec path) and yes, even the times I’ve had others try to abduct me while I was running. When I started running with a stroller I felt a little safer. Children in a stroller complicate things for a would be-rapist or attacker. The lone stroller would attract a lot of attention and there’d be more unknown variables with screaming kids around. My stroller was like a safety blanket and we ran everywhere, freely.

​Well, I’ve been a Stroller Warrior for 12 years now. My children are getting older and while they’re not out of the stroller entirely yet, I’ve had a lot more stroller free runs while they’re in school. I’ve begun to feel the need to learn to protect myself. What if I was attacked on a run? Would I know what to do? Would I be able to get away? I’m the kind of person who thinks of a “plan” in the event of x,y,z and if I ever was rushed and someone tried to attack me, my plan was to step wide to make a wide, firm base, and hope that they got thrown off track and I stayed stable so I could run away. That was the entirety of my plan. I had no idea what to do when/if we actually hit the ground together. Or even if we were face to face, with an attack imminent.

In preparation for a return to the States after living in Okinawa, Japan (maybe the safest place on earth? Certainly dubbed the “happiest” by most of the world!), I wanted to learn some self defense. Long ago I picked Brazilian Jiu Jitsu for my kids to do as a sport. After working for the National Center for Missing & Exploited Children, I wanted my kids to have the ability to defend themselves. I liked that Jiu Jitsu gave them muscle memory and hands-on experiences. I knew from researching that 90% of fights ended up on the ground and if you could gain or maintain ground control, you had a MUCH better chance of winning; of living. I had watched my children for years but never took any classes myself. In preparation for stroller-less running, I signed up.

​So, at 38 years-old, I entered the matted room on base and walked into an entirely new world. I’ve been training for 8 months now and have one stripe on my white belt. I’ve completed in one tournament and took home Gold, beating out two other competitors. I have learned to fight from the ground, on my back. I have learned to choke someone out with my legs (it’s called a triangle choke). Who knew you could choke with your legs?! I primarily “roll,” aka fight, male marines and I’ve learned that I’m so much stronger than I give myself credit for. My running has been an incredible asset to me, which I particularly noticed in the tournament. When I am training BJJ, I didn’t tailor my running at all. I figured if I’m going to get attacked, I’d most likely get attacked on a run. So learning to fight while tired was a goal of mine. So on Saturdays I’d do my long run at 5am, generally around 12 miles, and then go to open mat where I’d spar for 2 hours. When competition day came, my stamina was incredible. I was hardly tired while my competitor looks clearly gassed.

BJJ hasn’t been all rainbows and sunshine. I’ve injured my ribs, and continually have bruises. But in the past 8 months I also have been injured just walking down the steps! (My socks slipped). To me, an injury while learning is part of the game and I’m not afraid of it. Nothing worth fighting for is ever going to come easy, and I have a lot more to learn.

​​I’ve grown in confidence and am learning not only how to choke but how to protect from a choke. Sparing/defending yourself ignites something primal and I am learning how to breathe through that and regain my mental focus in a fight. My friend Anne and fellow runner who is blue belt in BJJ said, “my goal if attacked is always to be a big enough pain that they’ll decide I’m not worth it and go away.”


Before BJJ, had I been attacked, I think once we hit the ground I probably would have tried to talk to them, to play nice and get them to realize I’m a human, a mom. Now, I know when we hit the ground that’s when the fun really begins and I’m not stopping until you run away, I can run away or you passed out from me choking you.


If you’ve ever felt scared for your safety on a run. Consider taking some martial arts or self dense classes. There are a variety of options to choose from and all of them will help your knowledge and confidence grow.


Happy Running!
Kelly

Why do you run? 
 
We all run for different reasons— reasons that vary by day, year, and throughout the seasons of life. I’ve run because I had to— to pass the Army PFT; because I needed some me time— when my youngest was a baby I started a Couch to 5K plan; and for friendship— I love sharing miles with friends. Running with Stroller Warriors® Yuma taught me the last reason- friendship- is my favorite reason to run. There are no mile markers, no pace keepers, no timers or limits on the amount of fun found in miles with friends.

The last couple of years have been challenging times to run with friends due to restrictions, limited in-person events, cancelled meetups and races. I desperately miss running, training and racing with friends. These days, when I head out the door to run, I find that I’m missing my friends and I follow the footsteps on the paths that we shared together. It brings me such joy as I remember the miles and my friendships on these running routes.

I live close to the Mount Vernon Trail— a paved multi-use trail that runs nearly 18 miles from George Washington’s Mount Vernon to Washington, DC that parallels the nearby shoreline of the Potomac River. The Mount Vernon Trail has been a regular weekday and weekend long run route for Stroller Warriors Fort Belvoir.  Additionally, the trail is a favorite running course for members of Stroller Warriors Quantico during marathon training season.  I can hop on at any section of this route and “run with friends”. I can retrace my first marathon training season with my friend Robin and remember ALL THE MILES we ran together. The muggy mornings, the pleasant and not “too” sweltering summer runs and most of all, I vividly remember running my longest runs on this trail week after week. When I begin my runs at Gravelly Point, I immediately flash back to the morning that Sarah and Virginia ran the length of the GW Trail while training for Sarah’s first marathon. If I start at Dangerfield Island Marina, I remember sharing early morning marathon training routes with the Fort Belvoir crew. A 2018 favorite were marathon training miles from Jones Point Park to the GW trail and over the Woodrow Wilson bridge.

Hot summer miles remind me of my running friends at Stroller Warriors Yuma and Stroller Warriors Jacksonville. Yuma and Jacksonville are two distinct kinds of hot, but the feeling is a lot the same. There is no escaping the heat in either place and trying to beat the heat was best done with friends. A favorite Yuma memory was the time we ran from Susannah’s house to the Marine Corps base to catch up with our families at various kids’ sporting activities. Every time I’ve ever squeezed in some miles waiting for my kids at practice, I remember the fun we had on that point-to-point training run. Another great Yuma running memory was a fun run strategy my friend Stacy called a “doodle run”. A doodle run is when you head out the door without a planned route, direction, or mileage goal.  The runners decide the run turn by turn and run as far as the street will let you before going back to pick another direction until you’re ready to go home. Doodle runs are best in neighborhoods with cul-de-sac streets and plenty of ins and outs.  My neighborhood in Yuma and my current neighborhood are both great for doodle runs.  My friends from Yuma come to mind when I run around my current neighborhood to complete a doodle run.  Doodle runs are perfect during the holiday season— running the streets while admiring everyone’s holiday displays. I don’t often listen to music while I run, but holiday tunes make doodle runs in the winter extra special. ​​

​Jacksonville holds a special place in my heart, as I am the founder of SW Jacksonville, Florida. In the process of starting the chapter and in the year after, I ran every neighborhood possible looking for new running routes for the chapter. There are some great running routes in Jacksonville. After all, you’ve got a lot of miles to choose from as it is the largest city by square miles in America. There are lakes, beaches, paved paths, bridges, and sidewalks. You can see a variety of wildlife— snakes, alligators, birds, cranes, turtles, and squirrels. I have a few routes in Northern Virginia that remind me of the trails and paths I would to run in Jax. Anything with water or a bridge and I flashback to the Fleming Island trail and running the bridge over Doctors Lake with the original crew of SW Jax.

The current winter weather reminds me of the miles I shared during challenging weather conditions. Cold winter runs remind me of the race I ran with my friend Angela outside of the Grand Canyon in May. It was freezing at the start of the race. We lived in Yuma, Arizona at the time and it was never near freezing and certainly not in late spring. Rain takes me back to two races. Women’s Half Marathon in May with Warriors from Fort Meade, Fort Belvoir and Quantico where it rained from start to finish. And 2019 Marine Corps Marathon-- there was a torrential downpour for the first half, so much rain that sections of the race were completely flooded.

Even though my running miles are less than they’ve been in years past, I realize that I never run alone. I run with a happy heart because of all these miles shared with the best running friends ever! I love Stroller Warriors for all that it has brought into my life and I know there are a thousand of you out there who think exactly the same. Thank you to friends at SW Yuma, SW Jacksonville, SW Fort Belvoir, and SW Quantico for the memories, friendships and miles shared! 

Happy Running!
​-Heather 
​_______________________________________

Heather is a proud mom of 3 and is now a retired Navy spouse. She belonged to SW Yuma and SW Fort Belvoir and is the founder of SW Jacksonville. She also served on our Global Page Team and Headquarters Team until her retirement in 2020. 

In 2010, when training for my first Boston Marathon, I stuck to every prescribed mile on my training plan— I ran through small injuries, bronchitis, fatigue, and all during a bitingly frigid and snowy Boston winter.  Race day was naturally exhilarating, and my mind was thrilled, but my body was not— it was tired, beat-up, and sick of running!  The race went well, but I knew my training would need to change for enhanced performance in the future.  Soon thereafter, I began functional fitness training and continued running often, but not quite as much as before.  As my fitness diversity increased, my running times decreased!  I learned to combine a mixture of workouts ranging from short-duration heavier-weight workouts, to longer metabolic conditioning sessions through other domains such as rowing, or 100+ burpee box jumps.  This naturally strengthened my legs and arms, but most importantly it built a stronger-core— no longer would my back feel strained on long runs, nor my quads cramp at 20+ miles on hilly terrain!  Best of all, it made running more exciting as I craved some miles on road/trail more after not doing it daily!  I specifically remember the excitement of running alongside the roaring Missouri River Trail in Montana while stationed at Malmstrom AFB—running was fresh, I felt refreshed, and I was hungry to get at it!   

This is cross-training.  Cross-training employs various exercises to improve one’s performance in a particular sport— in this case, running.  Cross-training is versatile and can be completed through many different methods— rowing, biking, swimming, strength training, yoga, or even through your favorite sports (soccer and volleyball for instance).  For me, functional fitness training was my major introduction to effective cross-training.  By implementing a multi-domain approach primarily focused on weights, gymnastics, and weightlifting, functional fitness provided me a cross-training experience that improved my running capabilities.

This is what I’ve learned in the past 12 years after adopting cross-training into my running routine and learning that I can run better by training smarter:

1). Cross-training conditions your body to run better by strengthening auxiliary muscle groups not trained while running, while giving your primary running muscle groups a much-needed rest.  Like a car, if you never rotate the tires, you’ll get a flat!  As runners, we also must “rotate” our routines.  Cross-training incorporates many different elements of fitness that activate all muscle groups…this improves endurance while avoiding injury and muscle loss through a diversified use of all muscle groups. 
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2). Cross-training helps athletes maintain their fitness level when overcoming a running injury.  After running the 2012 Boston Marathon, I injured my hip through overuse as it was compensating for a post-partum core in need of strengthening.  My physical therapist recommended I break from running for three months and CrossFit instead.  Through some great coaching at Big Sky CrossFit in Great Falls, MT, I increased my overall endurance/stamina through other multifunctional domains.  After my physical therapist cleared me to run again, I noticed an immediate change— I felt stronger and more agile.  

​3). Cross-training is a form of active recovery.  What is active recovery?  Active recovery is low-intensity exercise after a long, vigorous run, or workout.  Think of how your legs and body feel after a big race or long training run— shattered, as stiff as a board, feet are achy, and you just want to sit for days!  This is when active recovery is useful— helping your muscles and joints recuperate by staying loose.  A family walk, an easy hike through the woods, an enjoyable bike ride, a slow rhythmic pull on the rowing machine— this is a small list of my favorite cross-training activities that I use for active recovery.  

​4). Cross-training offers a change of pace from my usual running schedule, which bolsters my long-term love for running.  Sometimes I just need a change of pace up from my every day running routine with the stroller and the dog, or running on the flat roads in Charleston.  Enter the rowing machine— instead of running my scheduled 45-minute run, I will put on a soundtrack and row for the same duration I’d normally run (my kids ALWAYS choose “The Greatest Show Man” or “Hamilton” soundtrack).  Sometimes I add a bit of strength training to the end of a row— a double TABATA of front squats and pushups!

​Run Better by Training Smarter.  Find what works for you, work it into your routine, and enjoy the results.  Be it weightlifting or a hike, get out there, vary your fitness, train smart!

Happy Running!
​-Rose :)

Running has always been our family’s approach to explore a new duty station’s surroundings, or a new travel destination.  A few assignments ago, we were stationed in Europe— what an incredible opportunity this was!  We often ran with our children through our little German village, as well as the other small villages nearby— making stops at the local Bäckerei, or at the neighborhood market to buy a special German treat.  Finding stroller friendly sidewalks and running trails on our travels was something we would often do too— from mountain trails in Lauterbrunnen, Switzerland; the bustling city sidewalks of Berlin; through the tulip fields of Holland, bursting with color; to the craggy lakeside trails in Killarney, Ireland…running with our kids was always an enjoyable way to sightsee, and to absorb the local culture.

Strollers Warriors launched its Ramstein chapter a few months after we began our assignment in Germany.  I was able to explore many other German villages with my running friends and their children— these people became my tribe/family…we traveled together, hiked together, and ran together in other European cities.  The thing about Europe— it was very uncommon to see a tandem BOB stroller…sidewalks and doorways were narrow, sometimes too narrow for even a single BOB!  Furthermore, one rarely saw an individual running with a jogging stroller through the streets of European cities (especially in Paris).  There is shared solidarity with friends when taking jogging strollers onto a crowded Bernese gondola to a mountain-top Swiss village.  So, having friends share similar stories about their BOB strollers rolling through streets all throughout Europe, to enjoy a scenic run…that’s running buddy love and solidarity!

I mentioned Paris above. Our family visited Paris multiple times (I am a history lover, specifically French Revolution history) and waited until one of our last visits to Paris to finally run with the stroller.  This Parisian run with my husband and kids in the double BOB is one of my most beloved running memories:

We began our run at the Louvre and ran into the Jardin des Tuileries (Tuileries Garden)— zigzagging our way through its packed-dirt paths, loudly chatting with the kids about the sculptures, trees, and fountains until we made our way to the opposite side of the Tuileries, overlooking the Place de la Concorde (serious French Revolution history happened at this location).  We then worked our way across the heavily trafficked street to the sidewalk that ran along the River Seine to stare and admire the Eiffel Tower!  There is always more than what meets the eye…we smelled aroma of delicious French food from the plethora of streetside brasseries, and we heard Parisian conversation at every turn.  We crossed the gorgeous Pont Alexandre III Bridge— Les Invalides was straight ahead (hello, Napoleon), then down a ramp down to the river’s walking/running path.  We discovered a neat athletic area along the river— “exercise parks” (as my kids call them) for adults and kids, small playgrounds and climbing walls…all along the way to the Eiffel tower sans traffic!  After letting the kids play and some box jumps, we made our way over to Trocadero to enjoy another view of the city.  It was a chilly February day and I found it odd to find an ice cream cart at Trocadero.  Living in this magical moment though, we bought ice cream for the kids, which they enjoyed while we then ran to the Eiffel tower to take one last carrousel ride in Paris. 

Once the ice cream was finished, the carrousel ride ended, and we began the final leg of our run, it almost seemed like a movie as a large group of Parisian school kids (all donning matching blue blazers), cheered for us as we raced to the end of the Tuileries Garden!  It was a brilliant run!  

​Oh, the places we run...make incredible memories! 
 
Happy Running!
-Rose