​I have always loved trail running in the woods, but never considered the need for shoes specifically designed for trail running.  Most of my running before 2019 was on the road with sprinkles of short trail runs here and there, but now, trail running is my favorite!  I have several types of sneakers for various terrains— road running, walking, lifting, and I added trail running sneakers to the rotation when I began running mostly trail races in 2019.  This past weekend as I ran a long trail race, I was happy I remembered my trail shoes— the terrain alternated from knobby and stumpy dirt paths to leafy hills, to a diverse lake coastline with sand (that my feet just sunk into), to slippery hardened mud with big rocks.  What makes trail sneakers so useful?  Short and simple- lugs (little cleat-type grippers) and support.  

The bottom of a trail sneaker is much different than the bottom of a road sneaker.  A road sneaker’s bottom is flatter and the rubber is more bendable.  A trail shoe’s sole is made of stronger rubber and has lugs that offer traction and stability on uneven surfaces.  Imagine running on the beach or a wet rocky trail without any grip between you and the ground— there is lots of slipping and sliding!  

​​The upper part of a trail and road sneaker are also different.  Road shoes offer a breathable mesh upper body and are flexible while the top of a trail sneaker is durably made to keep out debris and to provide more support.  Furthermore, most trail shoes have a rock plate in the middle of the sneaker to prevent rocks and sharp objects from protruding through the bottom making trail sneakers a bit stiff.  

​​Can trail shoes be worn on the road?  Yes, trail shoes can be worn on the road, but they will quickly wear down the lugs on the bottom of the sneaker.  It’s best to keep those trail shoes on the trail to increase the longevity of the sneaker.  Can road shoes be worn on the trail?  Yes, but they will similarly wear quicker on the rough terrain and will provide less support. 
 
Happy Running!
Rose

How many have watched Emily in Paris?  I binge watched seasons 1 and 2.  I love the beginning scene of the first episode of season 1 where Emily completes a run along the lakeshore in Chicago. I have run at this location on multiple occasions!  The scene brings about a bit of nostalgia, until I notice Emily’s breathing pattern.  It is the opposite of 360 breathing— she is using a shallow breathing pattern with her shoulders moving up towards the ears, pec muscles swiftly moving out, and the ribcage moving up, not out. 
​
What exactly is 360 breathing and why is it important?  For starters, 360 breathing is not belly breathing.  If you take a deep breath with your stomach expanding out— this is belly breathing.  360 breathing is the full expansion of your diaphragm at the front, back and sides.  Take a moment and try taking 3 belly breaths.  When I try belly breathing, I feel pressure coming down on my pelvic floor and almost stop before I can get a full breath.  Try taking 3 passive breathes from the chest.  Notice the pectoral muscles coming forward and shoulders moving up towards the ears.  Continually breathing this way will cause tight pecs, tight shoulders, and a tight neck.  Now take a moment practicing taking 3 deep breaths while focusing on the diaphragm expanding in all directions— four-fingers placed on the front of the ribcage, the webspace between the thumb and index finger (referred to as “thenar”) placed on the side of the ribcage and thumbs on the back.  Take a deep breath while focusing on expansion of the ribcage— there should be pressure on fingers, thumbs and the thenar webspace when taking a deep breath.  This pressure on the fingers is the expansion of the diaphragm, external intercostals, and the serratus muscles working as we breathe in.  Now breathe out and feel the ribcage coming back down and in while exhaling fully— this is 360 breathing.  When we practice and use 360 breathing, especially when running and exercising, there is less pressure on the pelvic floor, less tightness in the upper body, and proper core muscles are engaged thereby reducing the risk of injury.  

The way we breathe also affects our nervous system.  Last week, my husband and I planned for a long run at the beach. I have run at the beach on several occasions, but never for an extended period.  Things were not going as planned, it was a hard, I felt myself hitting a wall 10 minutes into the run and I wanted to stop.  I noticed myself passively breathing and taking shallow breaths— like the scene mentioned above in Emily in Paris.  I quickly readjusted and focused on practicing my 360 breathing—soon thereafter, my mood changed and enjoyed a fabulous long run with my husband.  So, what happened here?  The way that we breathe affects our mood.  Shallow breathing triggers the sympathetic nervous system, which prepares the body for a flight of flight response (negative thinking, wanting to stop), whereas 360 breathing stimulates the parasympathetic nervous system, which helps restore the body to a calm and composed state. 
​
Mastering the 360 breathing techniques does not happen overnight, you’ll need to practice, and it takes time.  So, I challenge everyone to practice 360 breathing while running, lifting, or even while you are reading a book.  What you practice will eventually become a habit. 
Happy Running,
Rose
 
*Information contained in the above piece was learned after completing a certification course from Core Exercise Solutions.  

​Stroller Warriors® chapters doubled down on community outreach initiatives during September by supporting the Fisher House Foundation® through the quarterly Stroller Warriors Global community outreach campaign. 
 
The Fisher House Foundation gives military and veteran families a comfortable home while their loved ones are in the hospital.  Since 1990, the Fisher House Foundation served more than 430,000 families by offering over 11.5 million nights of lodging, supplied 70,000 airline tickets, and awarded over $27,000,000 in scholarships to over 15,000 students. 
 
Stroller Warriors encouraged chapters and members to host and dedicate miles in honor of the Fisher House, organize a collection of much needed supplies and gift cards, or to select Fisher House as the charity of choice in Amazon Smile.  

Thank you Stroller Warriors for participating in the September Global community outreach initiative and for supporting the Fisher House Foundation around the globe.  Please visit the Fisher House Foundation website to learn more about the Fisher House Foundation and how to support a local Fisher House in a particular area: https://fisherhouse.org/.

​Stroller Warriors® Running Club recently collaborated with Blue Star Families in their nation-wide Blue Star Welcome Week campaign— hosting running events and inviting neighbors from the civilian community to run with their local Stroller Warriors chapters.  Founded in 2009 by military spouses, Blue Star Families aims to empower military families to thrive as they serve.  The organization offers ample resources that aid military and veteran families with the transition into a new community.  

Why is Blue Star Welcome Week Important? The average military family moves three times as often as their civilian peers with most PCS moves occurring during the summer months of June, July, and August.  According to the 2021 Military Family Lifestyle Survey, only 30% of active-duty respondents feel a sense of belonging to their local civilian community. More than 70% of families live off the military installation in their local civilian communities, and they do not feel a keen sense of belonging to those communities.

​Blue Star Families support for the military community reaches beyond the Welcome Week campaign—offering resources for hard to navigate areas of military family life that include, but not limited to military spouse employment, childcare, education, family support, financial assistance and wellness, food assistance, health and wellness, housing, LGBTQ+ Military and Milkid resources.

​If you are interested in learning more about and supporting Blue Star Families please visit the following web addresses below:

 Join Blue Star Families:
https://bluestarfam.org/join/
Become a member of Blue Star Nation and receive free access to great benefits and more.
Donate:
https://connect.bluestarfam.org/give/384538/...
Donate directly to help carry out their mission.

Volunteer:
https://bluestarfam.org/volunteer/
Found out more about ways to volunteer for Blue Star Families.

Thank you Blue Star Families and Stroller Warriors for the unwavering support to the military community!

Recently, a SW friend shared a piece of fabulous news while we were running together— she was expecting her second child!  During our run, we chatted about maternity clothes.  Which are the best pieces to invest in without breaking the bank that can also be worn postpartum?  I still wear several of the same leggings, shorts, and tops from when I was expecting. 

When I learned I was pregnant with my first child I knew that I would eventually need to invest in a maternity wardrobe for work.  I bought a maternity dress, a skirt, a pair of jeans, and versatile tank tops that could be worn both at the office and in the gym.  I changed my look by rotating cardigans.  Sweatpants, Nike running shorts, Old Navy yoga pants and my husband’s shirts did the trick for exercise or anytime I wanted to be comfortable outside of the office.  The tank tops were so incredibly versatile that I even wore them postpartum— and I still wear them!  ​

​Things were much different with my second pregnancy— I was working from home, coaching CrossFit, and leading strength training with Stroller Warriors.  Aside from the office maternity clothing from my earlier pregnancy (I wore the dress twice- once to Christmas mass and again when my husband returned home from deployment), I needed different pieces to wear that added more support for my everyday activities and routine; however, I wanted to cut down on the cost of buying maternity clothing.  That Christmas, I was gifted a shirt from Lululemon- the Swiftly Tech Short Sleeve.  Sized up, this was the perfect shirt to wear during pregnancy and postpartum.  I bought a few shirts and a tank top through the “we made too much” sale and wore these tops throughout my whole pregnancy— to run, lift, in the pool, or out-and-about with a cardigan to jazz it up a bit. 

​I also needed a bit more compression to keep the swelling in my legs at bay.  I loved my yoga pants from Old Navy and they worked great for short trips out, but I needed support for my restless legs.  I did not want to buy random exercise bottoms that I could not wear again.  After a bit of research, I settled on the Salutation leggings from Athleta, which offered just enough compression to keep my legs comfortable and I could wear them anytime— running, lifting, paired with a cardigan and boots, and the waist band was stretchy for my growing stomach.  

Eight years and a 3rd child later, I still wear the same Swiftly shirts and tanks, and Salutation leggings.  Aside from the usual pilling on the inseam of the leggings— all pieces have kept up well and I wear them for all occasions, especially when running!


Happy Running, 
​Rose 

Several Stroller Warriors chapters are currently in full swing with their Fall Couch to 5K (C25K) sessions—some finishing up week 1, others planning the graduation race in the next 2 to 3 weeks.  What is C25K? The C25K is a 9-week program designed in 1996 by Josh Clark with the goal of setting a manageable exercise routine 2-3 days a week. Participants ease their way into running over 8 weeks— first with a run/walk scheme, eventually switching to more running over 8 weeks, and finishing with a 5K on the ninth week. C25K is a great training plan to follow post-injury, postpartum, or anytime during one’s running journey. Graduating C25K is a celebratory affair with Stroller Warriors— medals, shirts, SW encouraging runners along the way, and a celebration at the end!
 
I have used C25K on several occasions— twice postpartum and once while training for a marathon where I used the C25K running plan during the week coupled with rowing, strength training and a long weekend run. There are several aspects to keep in mind before and during your C25K training if you have not already.
 
Proper Footwear
Having the right type of running sneakers is important before beginning a running journey.  A few years ago, I made the mistake of buying and completing my first marathon training run in shoes that were sized like my street shoes. A few days later my toenails were badly bruised!  I went to a running store and got fitted for running sneakers.  This was when I learned that it’s important to “size up”— running sneakers should be at least a half size bigger than your everyday shoe. 
 
Breath
Have you been mid-run when you find yourself beathing so fast being unable to catch your breath?  I, for one, have been guilty of holding my breath too long when I run or exercise.  Pay attention to your breathing pattern when running— using that 360 breath where the ribs expand on all sides (front, back and sides).  Proper breathing assists with activating the correct muscles used when running.
 
Posture
Correct posture is important to help avoid injury. I constantly remind myself to “stand tall” starting with the top of my head— continue to look at the horizon. In the past, I would often find myself focused on a center line in the road with a very slight bend in the neck. Over time, I would complain about achy shoulders and trapezius muscles. I must remind myself to keep my gaze ahead. Keep those shoulders upright.
​
Hand placement also plays a role in running posture.  Be sure to keep hands relaxed and not clenched in a fist. Arms should swing on the side of your body and they should not swing across your body.  Try to avoid “pinching your sports bra” as I call it— this is where hand placement is kept by the armpits.
 
Hydration
If you are exercising and you’re thirsty, then it’s too late!  Be sure to drink fluids before running and bring a water bottle to workouts. Don’t want to carry a water bottle during a run?  Ask a Stroller Warrior friend if they can hold the water bottle in the stroller.
 
Building Friendships
Running is fun and a terrific way to build community. Sometimes, the first step is the hardest step! When with a team, running builds friendships, and creates lasting camaraderie. 
 
Happy Running,
Rose 

It is a new Stroller Warriors season with C25K and Fall Kickoff events happening at various chapters, SW members welcoming new friends and reuniting with old friends from earlier assignments— it is a cheerful time!

Last week at Stroller Warriors, a friend mentioned how she loved seeing the SW members with multiple children— the patience and ability to multitask inspired her!  Our chat at Stroller Warriors reminded me of my own journey through motherhood and how much Stroller Warriors has played an integral part of my growth as a parent.

My Stroller Warriors journey began in Germany at Ramstein Air Base.  It was my first time joining a fitness group geared towards parents and specifically for military families.  I was a bowl full of nerves and excitement at my first Stroller Warriors workout— so nervous that my nerves jolted into the pavement at full speed as I lost my way around base housing!  My daughter and I, along with our SW friends, explored the local area via running, stopped at local German bäckereis, and dined at local restaurants for lunch after SW workouts.  I was happy to have friends to help me with my broken German and thanks to my SW friends, I felt very much like a local.  My SW friends took care of me when my husband deployed— welcomed me to partake in their family traditions during the holidays, dropped off soup when my daughter and I got sick, and sat with me through my ultrasound appointments during my pregnancy.  On the day that my son was born, I was enroute to meet SW friends at a local pool, but quickly redirected to the hospital.  My SW friends were the first people my husband called when my second child was born.   Most people have their family members to offer a hand after a new baby arrives— I had my SW friends.  They brought meals to our family, offered to help push the double stroller, watched my oldest as I loaded belongings in and out of the car, stopped with me to take nursing breaks during a run, and held my colicky baby so that I could finish my coffee.  You name it and they helped!  My Stroller Warrior friends guided me through the transition of parenting one child to parenting two. 
​
Fast forward to life in Virginia.  I was thrilled to find an active SW chapter at Fort Belvoir.  My children immediately befriended the other mini-warriors, and I was excited to be with my people—my SW people.  Two of my SW friends haled from the Boston area, which made me feel closer to home!  They understood where I grew up, and the obsession with Dunks!   During this assignment I had my 3rd child.  My postpartum journey with my daughter was vastly different than my journey with the older 2 children— I did not feel like myself.  Physically, I was exhausted, and my physical postpartum recovery took much longer.  Emotionally, I did not feel like myself— I cried, felt lost, and lacked the motivation to do the activities I loved.  One morning after walking at the SW workout- at the track to be exact- the tears came out.   My SW friends…THEY WERE THERE.  They were the wall that that I leaned on through postpartum depression— providing support and helping me transition from a mom of two to a mom of three.  Parenting takes a village.  My Stroller Warriors village was at my door before I opened it.  My village swapped turns with me so that I could take part in hill repeats— we took turns watching the mini warriors while a group tackled the hills.  My village ran with me and kept a watchful eye while I pushed the double BOB and had a scootering child blazing down the Mount Vernon Trail.  My village took the time to meet at Wegmans for coffee to chat about adult things while the kids played at the train table.  They embraced me when I needed comfort.  They helped me get my groove back. 
 
When I arrived at Charleston, only one kiddo came along with me to SW events as the older two were at school.  She loved to help the younger mini warriors make it to the top of the small climbing wall at the park or guide them to the top of steps— ensuring that each child safely made it all the way.  This lasted for a single season.  This fall, all three of my children are in school— no more strollers, scooters, or bikes to load into the car.  I bring my furry friend along with me to SW workouts.  A new stage of parenthood to share with my Stroller Warrior friends.  


Happy Running!
​Rose 

I had just sat down in my car after a workout with Stroller Warriors when I received a message from a SW friend about Eliza Fletcher— we were completely devastated.  This news struck a chord— we are moms and runners, and horrific tragedies like this affirm the reality that what happened to Eliza can happen to us.  Eliza was doing what so many of us do— running in the early morning hours to beat the heat, running before the morning routine gets rolling for our families, running before work, etc. 

​After a small chat with Kelly- the SW fearless leader- she shared her SW blog piece about a terrifying incident that occurred in the past while she ran, and useful tips on ways to stay safe.  I urge everyone to take a moment to read her blog piece:
 
https://www.strollerwarriors.com/blog/attempted-abduction
 
Below are a few tips I want to emphasize from Kelly’s advice:
Run with friends
There is safety in numbers!  Many SW members are training for races and need to schedule a time or day for a long(er) run.  Some members add miles during the scheduled workouts days.  Please let your workout leader know and we can keep an eye out for your return! 

Running with friends is a reason to use the monthly discussion board organized by each chapter.  Find a running partner so that you are not running alone during those long runs. 
​
If there is not a SW chapter at your duty station, I highly recommend looking into a running group in your local area— RWB, November Project, to name a few.  Athletic stores, like Lululemon or Nike, sometimes offer weekend running groups. 
 
Take a self-defense class
Even better with your SW friends and with your SW chapter!  I have seen several chapters organize a self-defense class for their chapter.  This is a proactive way to bolster the safety of your running crew.
 
Bring your cell phone
Take things to the next level by setting up your emergency contact in your phone and on your watch.  My iPhone is on the lock mode and is difficult press the numbers with sweaty hands; however, when I press the lock button- consecutively and swiftly- on the right side of my iPhone, I can immediately notify my medical emergency contacts or send out an SOS. 

Furthermore, your running watch is a great safety tool.  I have my Garmin set up to contact my emergency contacts when I make an abrupt stop— the incident detection function.  The function is sensitive and will vibrate the wrist when triggered.  

​Run with personal defense tools
I take my dog when I am not running with SW friends or my husband.  He is sweet to everyone who is kind to us, but when he senses danger, he sends a deep and echoing bark, takes a defensive stance, and he is ready to defend

Tell someone where you are going and when you plan to come back
At a previous duty-station, I ran with my “Elsewhere” crew, with most of us leaving from different areas of the neighborhood, picking each other up along the way and the whole group joining at a central location.  One friend would text, “shoes” to let us know that she was leaving her house.  The rest of us would time our departure based on her text.  If we did not pick up a friend along the route, we would stop to send a text to check-in.  This is a great way to ensure accountability for everyone’s safety when leaving from different locations at different times. 

​My husband always knew when I was leaving— he would wake up with me (if not already awake), make coffee, and wait for me to come home. 
 
When out on a run this weekend, please take a moment to remember Eliza— pound the pavement in her memory.  Please remember to reach out to your Stroller Warriors community.
 
-Rose 

In my car, there is a small box loaded with kid items— books, fidget toys, small games…to name a few.  This box has become a permanent fixture in my car.  Along with listening to music or a podcast, my kids insisted on taking a small bag of fun items- placing the bag at the footrest of the stroller to tinker with while I ran with Stroller Warriors.  I loved when one child would shout out with excitement when solving a Rubik’s cube!  Their enthusiasm provided entertainment during my runs. 

After 10 years of running with a stroller, I’ve come up with a great list of a few favorites used by my mini warriors over the years:
 
Books:
Where’s Waldo: I found a travel size Where’s Waldo book and it is the perfect size to keep in the car, in a purse, and for little hands to hold.  I looked through this book with my kids-- Waldo is not so easy to find on some pages! 
​
Sticker Books: My stroller has been a victim of crayons!  Sticker books are a fantastic way to keep the kids occupied during long runs without worrying about the graffiti.  Stickers placed on the stroller and clothing can all be peeled off and placed on a piece of paper to be given to a SW friend! 
 
Games:
Rubik’s Cube: The Rubik’s Cube puzzle comes in a variety of sizes and difficulty levels.  I started with the easier cubes, then shifted to the more difficult cubes as each child got older. 

Electronic Simon Says: At a younger age, pressing the colored buttons and hearing the musical notes was fun; however, when my kids got older, they began following the purpose/goal of the came— to copy the pattern of musical notes, and to beat “Simon” and achieve the high score.  

​Toys:
Stuffed animals: My kids loved snuggling a stuffed animal while sitting in the stroller.  Who doesn’t love encouragement from a stuffed animal?  Tip: don’t take a favorite!  Once during a run, my daughter dropped her favorite fish stuffed animal at the very beginning of a run and I didn’t notice.  I was alerted that the fish was missing when she woke up from her nap toward the tail end of my run. 
Toy Airplanes: It was precious watching and listening to my kids play pretend as I ran, especially with their toy airplanes— sticking an arm out to the side with an airplane in hand catching the air as it jets across the sky! 
 
Musical instruments:
Who doesn’t enjoy a little music session while on a run?  I keep it small with a kazoo and a shaker.  These small instruments also come in handy when spectating at a race or running along your SW friends during their C25K graduation race!
 
Want to add to the list?  Please share any suggestions with your Stroller Warrior friends!
 
Happy Running!
Rose 

I usually go through a checklist when preparing to run with the kids- snacks and water bottles loaded into the stroller pockets, books for kids to browse through, and a Bluetooth speaker stashed in the cupholder.  One question I ask the kids before we step off: What shall we listen to?  We have our favorite Disney and Kidz Bop play lists.  Sometimes I get lucky and the kids let me choose my music (my SW friends all know about my love for Coldplay).  Most times, my kids will ask to listen to a podcast—a handful of podcasts will entertain the kids and I for quite a few miles.  Below is a list of some of our favorites:     
 
Story Pirates Podcast
Story Pirates Podcast is one of our favorites.  While exercising, driving around town running errands, or during long road trips, this podcast is usually playing in the background.  Each episode of Story Pirates centers around stories sent from children.  The Story Pirates then create a fun story and catchy jingle based on the story.  All 8 Unicorns, Marshmallow Shooter Camp, and Rosie the Rose are a few favorites. 
Best Whatever Ever
Along the same line as Story Pirates, Best Whatever Ever focuses on questions submitted by kids, and is presented by a dad and his kids—some silly, some serious.  Ira (the dad) and his 2 children (referred to in the podcast as his bosses), discuss the question/s sent by fans, then they create stories as a family. 
Reading Bug Adventures
Produced by a family-owned bookstore in California, each show features a children's book with the reading bug transporting the listener to the time-period or setting based on the books in the book bag.  We love the historical background added in each episode. 
Stories Podcast
Your children will love this podcast if they are a fan of fairytales, folklore and classic stories.  The storyteller is lively and keeps the audience engaged. 
R.L. Stine’s Story Club
I was a big fan of the Goosebumps series when I was in grade school.  This podcast is comprised of spooky stories written or inspired by R.L. Stine.  Save this podcast for the older crowd (7+). 
 
Many SW chapters recently had their Fall Kickoff Events, if anyone is wondering how to keep the little ones entertained, the above podcasts will surely do the job!
 
Happy Running,
Rose