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

I want to start off this blog by giving you a little bit of background on me, the writer. I am a mother of 4, and have been stroller running for 10 years. I am not a paid blogger. None of the companies I talk about below have asked me to write about them. 

Now the good stuff: what you need and how to get yourself up to stroller running with your baby. 

First of all, you need a jogging stroller. Let me say that in my experience with jogging strollers, you get what you pay for. This is one area in life where it is better to pay a little more and get a high quality stroller that can last. My personal favorite is the BOB Revolution (I own two! Their single and their double). There are other brands that my friend’s have and that seem to perform well. Feel free to ask on your local Stroller Warrior® page for recommendations. I have known people who started out without a jogging stroller. I even know two that started with a tandem double and one that started with a tandem triple! While it is possible, it’s less safe and is a lot harder on you and your body.

When you decide to run with your infant is up to you and your doctor. Talk with your doctor and your spouse and make the decision that is the best for you and your family. If you would like to read more about my personal experiences on returning to running post partum this blog will tell you more. 

Always make sure to buckle your child in safely. Make sure to run holding the safety strap securely and don't forget to put on your brake when you stop. Nobody wants a runaway stroller! It's also a good idea to get in the habit of looking over the stroller to make sure the wheels are on correctly, properly secured and are inflated before you start your run. The stroller you purchase should have a website or manual that can detail how to correctly do these things.

If you want, before you give in and walk, here are a few different things you can try. These are listed in random order. You can do whichever you want first. Every baby is different and you know your baby best. 
​1. Check the baby’s diaper. They may want a new one.
2. Feed the baby. Know that all of the research says that babies are the healthiest eaters out there. They will eat when they’re hungry and stop when they’re full. 3. Burp the baby. Gas pains are no fun!
4. Give the baby a pacifier.  
5. Play music. Is there a special song you listened to or sang while you were pregnant? Don’t be afraid to whip it out and use it. It could make a world of a difference in your baby’s mood. Nobody will judge you while you run along singing the ABCs or for my second son it was Twinkle, Twinkle. If anything it just makes you look like a good Mom. I have a friend that had a Hawaiian song playing on repeat every time we ran together. I didn’t mind at all because it made her son happy and enabled us to run together. 

​If baby still isn’t happy take them out, put them in a carrier and walk with them. Did you know that the research on calories burned is pretty similar in running VS walking provided that the MILES covered is the same. What I am saying is that for example if you run 3 miles or walk 3 miles your caloric expenditure will be remarkably similar. The big difference is the time. For example on average it would have taken you 30 minutes to run 3 miles and it would have taken you 60 minutes to walk it. Walking is good exercise and exercise does your body and mind wonders. So don’t be too upset if your run is abruptly halted by a crying baby. You can still get a good workout in and get some of those endorphins and much needed vitamin D for you and baby. ​

​Let me tell you a story about a girl named Kelly. She was new to running and didn't know that each person’s feet were different and therefore needed different things. She picked shoes based on their colors and whether they'd match her outfits or not. Do you know what happened? She owned cute shoes and she ran herself right into a serious problem - plantar fasciitis.
 
After she learned her lesson the hard way she started doing things differently. Can you guess what she did?
 
Okay, by now you probably have figure out that I'm talking about myself. . . So what do I do differently now?  

​1. I get opinions on my feet from the experts and I go back and ask again every few years. As my body has grown stronger over the years, the way my feet land has also changed. For example, when I was a beginner runner. I over-pronated majorly. Pronation to some degree is a normal part of running. However, if you pronate too much you can run into other problems. Shoe experts have tried to combat this problem by making the inner part of a shoe of a firmer substance. You can usually tell if a shoe is for an over-pronated just by looking from the outside of the shoe at the inner sole. It will be a different color than the rest of the sole. Now, after years of running and strengthening my body through weight lifting I need a neutral shoe. If I hadn’t gone back to get checked again, I would probably be running in the wrong shoes for me. Most running shoe stores have experts who can watch you run and help you find the right shoes for you. Podiatrists if you know one or go to see one are also great people to ask what kind of shoes your feet need.
 
2. I don't allow myself to look at the color of the shoes or the price. I run in them without looking down and I pick the pair that feels the best. While I don’t ask the price before I run in them, I have been known to ask if they have last year’s model in stock. You can often get last year's model at a much more reasonable price and it’s likely exactly the same as this year's model or the sales person can tell you how it is different. I’ve also been known to try on shoes and like them, but then balk at the price at the store, only to regret not buying them until an online search found them at a different store for a much better price.

​3. I use my running shoes ONLY for running. I have separate walking shoes I put on if my Mom wants to go on a walk with me or I need to go sight seeing or run errands around town. This saves the soles of my running shoes and helps them to last a lot longer for me.
 
4. I use two pairs of shoes (sometimes 3. Okay fine, truthfully, I currently have 5) and rotate them so each pair of shoes gets 24-48 hours to go back to their optimal shape to take another pounding from me. I’ve heard a few experts swear by this method. I’ve also heard a few experts who think this whole thing is silly and not true. Me? I like shoes! So I really don’t mind having several pairs and alternating between them.
 
5. I am cautious about inserts unless a doctor has prescribed them. This is due to my sister, Kathleen, who was an avid marathoner back in the day. She started having knee problems and a friend recommended she try inserts. She started wearing them and it fixed the knee problem. Fast forward two years later and she can’t run anymore due to terrible back pain. For the next two years she kept trying to rehab herself and get back to running and she couldn’t do it. A chance encounter in the airport while she was traveling for work led her to a family who swears by a ‘miracle doctor’ who fixed their daughter, an elite athlete. He wasn’t taking new clients, but because of his connection to this family, he agreed to see my sister. She flew to his city and stayed in a hotel for two weeks. Every day he’d hook her up to different biofeedback machines and have her run and do various exercises. His verdict? She needed to ditch the inserts. The inserts were changing the way she ran and were not properly activating her glute muscles. When her glutes weren’t firing, her back was trying to kick in to do the work and she was ending up in terrible pain. She had to ditch the inserts and rehab her muscles and she was able to go back to running pain-free. I worry inserts might fix one problem and cause another, so unless it’s recommended by a medical professional, I let the advice to buy inserts go in one ear and out the other. 

​6. I try to keep track of how many miles my shoes get, but if I lose track I keep an eye on the tread and/or my body. Typically, any ankle/shin/knee pain I get can be resolved by getting new shoes.
 
7. I listen to my body. If I have a new pair that is causing pain, you can bet your bottom dollar I will not be running in them anymore! They get returned or if I can’t return them, they become my new walking shoes. I’ve dealt with injuries before and I don’t want to deal with another injury, especially if it is avoidable!
 
8. I try my best to shop where they offer a military discount (yay!) or allow you to bring back your shoes if they don’t work out (double yay!). Running shoes can be a huge investment. I have been so disappointed before when shoes didn’t work out for me only to be told that they can’t be taken back because they had been used (even just once!). Places like REI and many shoe stores will let you return the shoes if they didn’t work for you, even if you already went on a run in them (even if that run is a trail run!).
 
So there you have it my tips and guidelines for buying shoes. I hope this helps you on your next shoe buying adventure.
 
Happy Running!
Kelly 

You might ask; what IS plogging?  It is a combination of jogging and picking up litter.  Sounds fun and good for the planet, right?  The concept began in Sweden (Swedish: plocka upp) in 2016 and has made its way around the globe this past year.  In addition to helping the environment, you burn more calories than just running alone AND by bending over you are stretching your back, your backside, hamstrings and calves; all good things for runners.  Many Stroller Warriors chapters have  joined in on the plogging fun this year and many more have this type of event on their future workout list.  

With the willingness to do a not so glamorous task, armed with a trash bag and a glove, our members and their Mini Warriors have set out to make a small, but meaningful difference in their communities.  It is no surprise that brown commissary bags seem to be our chapter's choice for collecting the trash; we are military families after all.  Check out how many bags of trash have been collected because of Stroller Warriors plogging!  Instead of running right past the litter they see along their routes, these Warriors are choosing to clean up the area instead. 

Camp Lejeune Warriors hosted their first plogging run on April 27th, in honor of Earth Day, and were shocked at how much trash could be collected in just 40 minutes of run time.  Many hands made light work.  ​It was a huge hit and they picked up over 10 bags of trash!

Shout out to two other chapters, SW Jacksonville and SW Monterey, who also recently hosted a plogging workout!

Although not plogging... all three of our Hawaii chapters, SW Kaneohe Bay, SW Pearl Harbor and SW Schofield Barracks, regularly participate with 808 Cleanups to help clean up their local beaches. 

Lastly, but certainly not least, we are excited for our SW Fort Worth Chapter who recently “adopted a spot,” through the city, at one of their regular run locations.  They will be responsible for keeping their adopted spot clean throughout the year. Way to be committed to helping clean up litter on a regular basis!

Thank you Stroller Warriors for making a difference in your local community and ultimately for our world; one bag of litter at a time.  Keep up the great work - we are proud of you and the example you are setting for our Mini Warriors! 

Have YOU been plogging?! If not, encourage your local Stroller Warriors Chapter to join the fun or simply bring a bag and glove on your next neighborhood run and share your adventures with us.  We'd love to hear about it!  

By Kim B.

​Military life means experiencing different climates due to while living all over the world.  Continuing to stay active in the summer is difficult and requires additional strategies, especially immediately after a PCS. Allow yourself plenty of grace and keep active. It will take time to climatize but you can do this.  
 
When we first moved from North Carolina to Central Florida, I vowed to give up running and become a gym rat.  However my true runner couldn’t handle the indoors and soon enough I was sweating and crying through the miles. One day I saw a neighbor with a racing shirt on. The inner Stroller Warrior in me walked up to her and asked if she was a runner. Wouldn’t you know my luck she was and she had also just moved to Tampa from Reno! We struggled through the summer months together. After almost four years later, she is my sole sister and best friend. We have run 2 half marathons, 2 marathons, 2 ultra-marathons and our first ever sprint triathlon together. 
 
Below are some helpful hints to help you run through those summer months and achieve your goals. Feel free to comment below with other hints that have helped you or questions you have. We always love to hear from you!
 
Be a Camel: Being hydrated is always important, but it is critical in the summer months. TMI, but your urine should be a very light yellow or clear if you are getting enough fluids (Sorry but it needs to be said). Also remember you NEED to be carrying and drinking at least 20 oz. per 5 miles that you run. Including some sort of electrolytes will also be beneficial. These include sports drinks, electrolyte pills, and tablets. Everyone is different, so much like your nutrition strategy, you will want to do some trial and error to find what works well for you. Replacing your salt and electrolytes will prevent you from getting hyponatremia. Hyponatremia is a low level of sodium in the blood. Symptoms can be mild to severe. Every runner should know what hyponatremia is and should be taking steps to prevent it.

​Change of Pace: Humidity is nothing to ignore. Know that it will change your pace. Summer months can slow you down, up to 90 seconds per mile. Don’t fret because your continued commitment to your running will show in the winter with PR gains. Run according to effort and not your watch pace. Turn your watch upside down or turn it off completely if you find yourself overly focused on pace.

Listen to Your Mom: If your mom was like mine, you got held down poolside while she covered you in thick white sunscreen. You looked like a ghost and your friends probably laughed but skin cancer is no laughing matter.  Trust me!  I have already had my first basal cell carcinoma removed from my chest at the young age of 38 years old.  This is not an elderly disease.  Please cover yourself with at least 30 SPF sunscreen.  I know it seems like you will only be out for 30-60 minutes but those minutes add up and over the entire course of the summer that is a lot of exposure.  So leave that sunscreen in your car or by your running shoes and lather up on your way out. ​

​Light Up Your Life: Running early in the morning or later in the evening become popular in the summer. With the sun absent it helps tremendously with the temps but you want to make sure you can be seen. Invest in a headlamp and/or reflective gear. Running on base? You are required to wear a reflective belt before and after colors. Invite a friend to join you to increase your safety for an early morning or late night run.
 
Summer running can take an extra toll on your body but don't give up! You are doing great! Keep up the hard work and you will see results when it starts to cool down. Continuing to run in extreme temperatures takes some extra guts. Be proud of yourself for getting out there! and know that I’m so proud of you too!

Happy Running! 
​Kim

Spring is here! Many chapters are beginning to host their first Couch to 5K (C25K) training group for the year and in just 8 weeks time, it will be C25K Graduation race day! So many new runners are experiencing that runner's high and are subsequently being bitten HARD by the running bug.  We often hear, post C25K Graduation race, "so… now what?!"

Well, we'd love for you to consider jumping on the Stroller Warriors® Couch to Crazy train with your fellow warriors! Continue running regularly, and in time, train for a 10K, half marathon, and possibly, a full marathon? BUT before we get ahead of ourselves, let’s talk some logistics for such new, huge, crazy awesome personal goals!

*Not a C25K Grad, yet?! All of this information can be used for your first 5K too – so keep reading!*

When I read about Stroller Warriors® Camp Lejeune’s (SWCL) Couch to Crazy (C2C) Program in 2014, I could run a 5K, but running a 10K?!, now that felt like a big deal, and a half marathon - whew - that definitely sounded crazy! I wasn’t sure at the time, but training for a half marathon seemed like a great long-term goal for myself during my husband's 2nd deployment (and it totally WAS)!  To keep from freaking out about all of the miles, I set my sights on JUST the 10K goal.

Finding a Race!

This is a KEY first step for me, because without a solid race date, I am less likely to stick to the training plan. Lucky for me there was a local race with a HUGE SWCL presence coming up that had a 10K option… I had found my race AND I had time to train for it too.

How to Find YOUR Race?

-Ask in your Stroller Warriors® Chapter’s Facebook Page!
There are usually warriors who have lived at that duty station for a year or so and have run some really fun, well organized, awesome medaled races that they would love to share with you about.

-Check out the FILES section of your chapter’s Facebook page – some chapters may have a “Races File” that they keep up to date!  If your chapter doesn't have this file – consider starting one to share with the coordination staff.

-Find a race that is interesting to you & try to recruit some SW friends to join you! If you have enough fellow warriors who are interested, contact your chapter's coordination staff about contacting the race organizer about a discount. (usually a minimum of 10-20, but you’ll never know if you don’t ask!)

-Find a local running store and see if they have any flyers up or have any races they would recommend - Locals can be a great resource.

- Lastly, but always an option, check out www.runningintheusa.com

Choosing a Training Plan!

Now that you have chosen your race, it’s time to choose a training plan to prepare you, mind and body, for race day! There are many options, so I am just going to share the ones that I have come across over the years.  You’ll have to research each one and see what is going to be the best fit for you and your family life. Some require more time than others, so keep that in mind when choosing.

Some of the options focus on MILEAGE for each training day, others focus on how long (TIME) you are on your feet.  I personally preferred the mileage training plans because I needed to know (for my own sanity on race day) what the longest distance I had gone was.  There are also training plans that focus on HOW you are moving during that mileage or time… Are you running the whole time? Taking walk breaks at various intervals?, etc.  And, if you like to cross things off when complete, find a plan that you can print out vs. clicking "complete" on an app! Archaic, I know! ;)

- Hal Higdon 
- Run Coach 
- Hansons Method 
- Jeff Galloway - Run, Walk, Run Method 
- Various Apps (free and paid)  Nike, Under Armour, Zen Labs C25K app, etc.
- Ask your fellow Stroller Warriors® about THEIR favorite training plan and don’t forget to ask WHY… Chances are they have tried more than one, tweaked another, and found a good fit for them that you might want to consider!

For Marine Corps Marathon training, I chose a plan that only had me running three days a week, because with a 6-month-old who wasn't sleeping through the night, that was all I could muster up the energy for! For my long run on the weekends, I hired a babysitter so I didn’t have to depend on my husband, who traveled often, for childcare.  It was my weekly “me time” that I looked forward to. 
Do what you have to do, because YOUR huge, crazy, awesome goals ARE important and worth the extra effort!

Cross Training!

Sorry runners, but this is another, "find what works best for YOU!"  There are so many options to help you keep moving and loosening up on non-run days and they are SO important. If you haven’t done any cross training lately… let me encourage you, while I encourage myself ;), to add even just one day a week to start! Don’t fret when a training plan has 3 days and you only fit in one… one will be better than none! You will be stretching and strengthening muscles that you don’t use on run days and your body will thank you!

- Strength Training - Weights
- Swimming
- Yoga, Pilates, Barre
- Cycling
- HIIT (High Intensity Interval Training)
Don't forget about foam rolling - that can really help too!

I hope this has given you some options to consider on your journey to achieving Stroller Warriors® Couch to Crazy (and possibly beyond) status.

Crossing the finish line after each race you have trained for is priceless, so start looking for your next race to run and don’t look back! Cheers to training for and racing distances that you never thought possible!

-Paige

Not familiar with Couch to Crazy?!
The purpose of the Stroller Warriors® Couch to Crazy program is to encourage and guide you SW style to run a 5K race first, then a 10K race , and then a HALF MARATHON race! This program is set up to include runners of all abilities. Some of you may have never run a 5K or even dreamed that you could. Some of you may have run a 5K, but never any further. And some may have tackled the 10K distance but have not gone full on Couch to Crazy and run a half marathon. That's okay! Anyone is welcome to participate.
*The main point of Couch to Crazy is to encourage a progression...
Building up from a 5K to a 10K and finally to a half marathon, within a calendar year’s time.*
Contact your chapter's coordination staff for more information!

Finding a good used running stroller can be JUST as good as buying new, if you are willing to search for the right one for you! There are SO many different stroller options to consider… brand, single or double, fixed or swivel front wheel, smaller or larger back wheels, the list goes on…

Where to begin?!

Fixed or Swivel Front Wheel - Personally, the first thing I look at is whether the stroller has a fixed or swivel front wheel!  While a fixed front wheel might be a “true” running stroller, when do you ever just get to run straight?! Therefore, since you WILL have to turn at some point, with a fixed front wheel, you will have to apply downward pressure, to lift the front wheel up, turn, and then let the front wheel back down… all that is extra WORK! A fixed front wheel will work, but if a front swivel wheel is an option – that is what I would choose, hands down!  *Note – a swivel wheel can be locked into the fixed wheel position if needed*

Frame - Next, I look at the frame of the stroller. Is the frame bent or significantly rusted in any place?  Those would be reasons to keep looking… a bent frame won’t work well and considerable rusting isn’t good either.

Wheels & Tires – With regard to the wheels, the BIGGER the BACK wheels, the more easily they will go over rocks and curbs and the like… I would choose a wheel with a larger diameter for this reason, but a smaller wheel, would still work too. 
Are the wheels bent in any way? Do the wheels attach securely to the frame or is there a bit of space allowing the stroller to wobble, even ever so slightly, when you run?  Some wobble may be doable, but too much space can cause for some very unsafe running!  Be sure to take it for a test run, with kids/weight of a heavy bag in it to find out.  The front wheel of a used running stroller usually has the most wobble, if any, but pay close attention to all three.

Brand – BOB (Baby on Board), Baby Jogger, and Baby Trend are all very common, however BOB probably has the best brand recognition among mother runners and will be good for resale purposes.

Tires -  How is the tread?  If there isn’t much tread left, that is OKAY! MOST running stroller’s tires can be replaced fairly cheaply, so don’t let that deter you from buying it. If the tires are flat/not holding air for long periods of time, it may be because they need the tubes replaced.  Again, this is something that can be replaced fairly easily and cheaply.

Buckles – You will want to be able to secure your mini Warriors, so be sure that all of the parts of the buckles are there and are functional.  It might be something you can replace, but for older models, this might not be an option. 

Fabric – With most used running strollers, there is going to be some amount of fading, which is mainly cosmetic, so be looking more for rips and tears that can or can not be patched or reinforced. 

Handle Bar – Most handle bars have a neoprene type cover over the metal.  With a used running stroller, this neoprene might be dirty, worn or even torn in spots.  Great news!  This is cosmetic and you can cheaply replace the entire handle bar wrap and it will be as good as new!
Something else to consider about the handlebar is whether it is adjustable or not, and do you need it to be?  Many of the newer models have a handle bar that adjusts, up and down. If your spouse might be running with it, this would be an added bonus if they are significantly taller than you.

Double or Single – Obviously looking at your needs, you’d need to decide if you should get a single or a double. Some run with a heavy bag in the second side of the stroller if they have a toddler and will be expecting a new baby in the near future.

Hand Brake – Many newer models will have a hand brake, which will help you slow down going downhill.  While not necessary in flat running locations, it would be a nice feature if you lived in a hilly area. 

Price – What should you expect to pay for a used running stroller?! Well, that depends on so many things, but here are a few:  your location, brand of the stroller, age of the stroller, extra features, like an adjustable handle bar, hand brake or wind shield) condition of the stroller (BOBs typically hold their resale value, even 5 years after their manufacture date), etc.  Ultimately, you will have to decide how much of an investment you’re willing to make, based on how long you plan to use the stroller.

Where to find one?!
Ask on your Stroller Warriors' chapter’s page, specifically in the Swap Shop Facebook page; if your chapter has one. Look in the Marketplace of Facebook, as well as local buy/sell/trade Facebook pages. Craigslist and Bookoo might also have some for sale.  Don’t be afraid to drive an hour or so away to get a better deal!

Accessories - Snack tray/car seat adapter, Handle Bar Console for phone/keys/water, Wind Shield, & Tire Pump.

Lastly, remember that your fellow Stroller Warriors have lots of first-hand knowledge about a variety of running strollers, so if you aren’t sure about a certain aspect of a stroller you are considering, don’t be afraid to reach out to them and ask for their insight!

Running with your mini warriors is such a rewarding and fun activity for everyone once you have the right stroller!  Now that you have a few of the MANY features to keep in mind… It’s time to find the perfect one for you and enjoy many miles  and memories with your Mini Warrior!

Good luck and happy shopping!
-Paige

What do you need to know about trail running? I’m here to tell you! Trail running is one of my favorite pastimes. The adrenaline you get from trail running is like nothing else. Trail running engages your mind and your body and is a great addition to spice up your miles. I highly encourage everyone give it a try!

1. Your Pace. Don’t expect your pace on the trail to be the same as on a road. With trail running the terrain often dictates your pace. Sometimes you can go fast, sometimes you have to go slow. How much you’re climbing, the elevation on the trail, and how technical the trail is are all big factors in your pace. I have different PR categories for trail races for this reason. If I didn’t, all of my PRs would be from road races. 

2. Shoes. There is a difference between trail running shoes and road running shoes. Trail shoes have a deeper tread and can help you have better traction. Trail shoes can weigh a bit more than road shoes, so build up your long runs in them and don’t just do a long run your first day in trail shoes. You can wear trail shoes for the road and you can wear road shoes on the trail. However, if it’s a slippery, muddy trail or a trail with lots of little pieces of gravel you’d wish you had brought your trail shoes. Not to scare you, but one time my trail shoes saved my life. I was running down a mountain, following a friend, (I didn’t know the course) not knowing we were heading towards a 90- degree turn, that if we didn’t make we’d go flying off the cliff. Well, I had to skid to a halt to try to make that 90 degree turn and literally stopped centimeters from the edge. Had I not been in my trail shoes I don’t think I would have stopped in time.

​3. Gaiters. If you don't like dirt, rocks or sticks in your shoes you can purchase gaiters that go over your shoe and up to your ankle. They'll block anything uncomfortable from getting in. 

4. Wildlife. Know the animals that are in your habitat and know how to handle them, if needed. For example, in Monterey we had mountain lions, bobcats, coyotes, rattle snakes (among other snakes), deer, and dusty footed rats. I preferred to run with friends because I knew most of these animals wouldn’t attack a group of people. On your own you’re an easier target. In Okinawa, you’ll have the habu snake to look out for. Habu are territorial but they're also nocturnal so your chances of running into them in the daytime are much less. Knowing what to look out for, what to avoid and how to handle whatever creature that might come your way will help you to be more confident and prepared.

​5. Pay attention to Poop. Not yours, theirs! Pay attention to the poop you see on the trail. If there is hair in it, something that eats mammals has been around and you should be on high alert. Pay attention to the tracks on the trails. Being observant is not only fun, but it also helps you to be safer! Mountain lions for example are like cats, so their paw prints will not have claw marks in the dirt/sand. They will retract their claws when running or walking and put their claws out when attacking. So if you see big paw prints with claws running along the same trail, it’s likely a dog someone took on the trail with them.
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6. Run with Friends. There is safety in numbers, not just from animal attacks but from people attacks too. Running with friends is always a great idea. If you need to run alone, arm yourself properly in whatever way you feel fit and don’t wear earphones so you can hear if someone or something is approaching.

7. On the Trail. After you cross an intersection or make a turn, turn around and look behind you to get your bearings. You will be glad you did on your way back because things don’t always look the same from a different angle. You can also use trail tape to mark your way. Mark before the intersection and then again after. Pick up your trail tape when you’re done so you leave no trace in the wilderness. Trail tape is thin colored plastic that can be ripped and hung up like a ribbon. You can buy it pretty much anywhere, like at Walmart or the exchange or an outdoor store.

8. Bring a cell phone, first aid kit, whistle, water and snacks. Any time I head out on the trail I take all of these items with me, even if it’s just for a 3 mile run. Heaven forbid I accidentally lose my way I want to be able to find my way back, and be able to live through being lost. My cell phone, with its built in GPS is invaluable. You can download maps before you head out if you’re going into an area with no cell phone reception. I’ve been trail running a lot of places within California and haven’t lost reception yet. Being a little blue dot on a map helps me tremendously for finding my way back! I always bring water because water is essential to life! My first aid kit, which has duct tape, toilet paper, and band-aids among a few other things. I also throw into my backpack some food. My whistle is attached to my Camelbak, it's a part of the buckle. If I do go off a cliff or get lost I can sit down and whistle until someone else comes and finds me.

9. Know the local insects. Some areas have a high tick population for example. Ticks can carry blood born diseases. I have a ritual after trail running where I go right into the house and up to the shower. I don’t sit down on the couch, I don’t stretch in the front yard, etc. I get inside, take my clothes off inside-out and shower. While I’m showering I’m making sure to use good soap to wash off any poison ivy or sumac I may have come into contact with. I also do a quick tick check and look/feel for ticks. 

​10. Know the local vegetation. Each area will have it’s own dangerous or poisonous vegetation. In Okinawa for example, there is a plant that if a dog eats, it will be poisoned and die. In the USA you need to be aware of poison Ivy/poison sumac/poison oak. You’ll want to learn what it looks like so you can avoid it. True story for you. One time I was on a trail run with my husband and had to pee. So I went behind a tree to squat. I felt something brush up against my butt when I squatted, but didn’t think too much of it until my husband took a turn to pee and said, “Oh man, there was a lot of poison oak back there.” We were in the middle of our run so I had 4 miles to think about whether or not I had touched it. Well, it turns out I had and the next two weeks were the ITCHIEST two weeks of my life. I cannot tell you how uncomfortable it was (it was really terrible!), but you all probably know how inappropriate it is to itch your butt, LOL! Learn from my mistake. Learn what vegetation you should stay away from, and stay away from it!

11. Take Pictures! The trail is SO beautiful! You will be seeing sights that can only be seen on foot. Treasure the memories and take as many photos as you like. My only regret has always been that I didn’t take MORE pictures. So take more pictures rather than less. A few years later when you’ve moved and you can no longer run those same trails, you’ll thank me! Relax, enjoy nature, and take photos.  

12. HAVE FUN! Trail running is the most interesting, engaging and satisfying running I’ve ever done. You’re never bored. You’re constantly met with new challenges and obstacles, even when you’re running the same trails. You’ll finish your run relaxed, refreshed and re-energized. So get out there and have some fun!  

​Happy Running!
Kelly

by Lindsay S.
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​The summer months are here which means running in the heat, humidity, or both!  It means early morning runs, runs when the sun goes down, slowing down your pace, and hydrating!  From running in the blazing sun and 120 degree summers of 29 Palms, California to the 100% humidity and 90 degree summers of Quantico, Virginia; I have picked up a few tips and tricks to adapt to summer running. I am excited to share them all with you.
 
As always, listen to your body and know the signs of heat exhaustion and heat stroke.  Safety is top priority and there is no shame in walking or taking a break to cool down. Here are my tips for staying cool in the heat:
 
1. Wear light weight clothing that is moisture wicking and breathable.

2. The sun can drain you quickly!  Try to run early morning or after the sun goes down.  If possible, plan routes that include shade.  Wear a visor or sunglasses, squinting in the sun can cause headaches.
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​3. Cooling towel – These are great to wear around your neck and on your shoulders to keep you cool.  I fill my sink with ice water and soak the towel while I load up the car and get the kids buckled up.  It’s ready for me when I’m ready to go!  Just squeeze it out some and toss it in the car, no need to bring extra water to soak it at a run.  It’s cold but not dripping water on you!  I especially loved this while I was pregnant.

4. Nuun, Gatorade, salt tabs, coconut water – It is important to restore your electrolytes after a run, especially a sweaty one!  These are some products you can use to replenish your salt stores and prevent dehydration and muscle cramps.

​5. Frozen grapes – I learned this trick at a race.  It was the Long Beach Marathon and that weekend was a freak heat wave.  People even came out of their houses spraying hoses!  One that I ran by was giving out frozen grapes.  They were delicious!  Plus, grapes are all-natural, simple carbs.  Stick these frozen goodies in a Ziplock for mid-run fuel.

6. Water at races – A great tip from a friend for water stations at a race was to take two.  One to drink and one to dump on your head or soak your visor with! Just make sure it's actually water before you pour!

​7. GLIDE – more sweat = more chafing.  I will leave it at that.

Some tips for keeping the kids cool!

​1. Spray fans and stroller clip fans – I found these fans which have safe fan blades for my two older kids.  Not only does the fan keep them cool, but it also sprays water which they love!  For my younger one, I found a clip on fan that I can attach to the stroller.

​2. Frozen sponges/water bottles for stroller – You can purchase cheap sponges, wet and freeze.  Stick it in a Ziplock bag and put it in the stroller on the sides or back of your little one to stay cool.  Or you can do the same with a water bottle.  Freeze one that is about half full.

​3. Meeno baby cool pad – I do not have one of these, but saw a video on it and looked interesting.
 
I hope these give you ways to still get out there and run, especially if you are training for a fall race!  What has been working for you to stay cool this summer?!