​Giving back is an important part of the Stroller Warriors® mission. During the month of June, Stroller Warriors Global organized a charity event in support of DAV ( https://www.dav.org/).
 
Founded in 1920, DAV is a leading nonprofit charity that provides a lifetime of support for veterans of all generations and their families. The organization helps more than a million veterans each year in positive, life-changing ways. Last year, the organization provided more than 163,000 rides to veterans attending medical appointments and assisted in filing over 151,000 claims for benefits. In 2021, DAV-represented veterans received more than $25 billion in earned benefits. DAV’s services are offered at no cost to all generations of veterans, their families and survivors.
 
DAV is also a leader in connecting veterans with meaningful employment, hosting job fairs and providing resources to ensure they have the opportunity to participate in the American Dream their sacrifices have made possible.
 
With over 1,200 chapters and more than 1 million members across the country, DAV empowers our nation’s heroes and their families by helping to provide the resources they need and ensuring our nation keeps the promises made to them.

​One similarity shared between DAV and Stroller Warriors is the persistent support for military members and their families. Both organizations continually recognize the importance of having someone who is there to support our cause. Let us not forget about DAV as we move on throughout our summer. 
 
Thank you to our Stroller Warriors chapters for organizing events in support of DAV.  SW dedicated over 1000 between chapters and individuals personally running to #supportDAV.

Good conversation is one the best parts of running with close friends.  Running gear- be it sneakers, clothing, fuel- is one of the many topics often discussed mid-run. 

This past weekend I ran a trail half-marathon with a dear friend and right away our conversation turned to a running gear-- specifically, how we each clean a water bladder after a race.  Prior to the race last weekend, it had been over 6 months since I last used my hydration pack where my husband used it for a Saturday trail race series, and I used it for the Sunday race series.  Luckily, my husband sanitized the water bladder after we last used it and it was ready to go for my race! There have been times when I have had to make an emergency pit-stop at Walmart to snag a new insert.    
​
So, how does one clean a water bladder hydration system?  Here are a few useful tips my friend and I discussed along the trail…

Invest in a cleaning system for the water bladder (like the one below)— using the tools to scrub the water bladder and valves, then hanging the bladder on the drying rack.  However, I had a bit of mold build-up on the inside of a tube and the bladder when I used this method last.  Thanks to my friend, I learned an easy remedy to this problem— place a few paper towels inside of the water bladder before placing it into storage.  The paper towels will absorb excess moisture and help prevent mold.  Be sure to use a cleaning system that fits your hydration system to ensure you do not tear the bladder.  

Another simple solution is to clean the hydration system with the tools above and place the water bladder and tubes into the freezer— ready to be re-filled right away for the next use. 
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Some use specific cleaning tabs for a deeper cleaning of the hydration system.  I use cleaning tablets after every 3 uses of my hydration vest.  Follow the directions on the cleaning agent packet, rinse several times, and scrub.  

One can also hit the easy button, like I did this weekend!  I needed to get my water bladder cleaned and put away amid the happy chaos of returning home from a weekend trip, unpacking, and prepping for a week of the kids’ summer camp.  I drained the remaining fluid from the bladder, filled the system with hot water, gave it a good shake, and drained it— I repeated this several times before placing in the freezer until the next race!

​Happy Running,
Rose

I could not tell you how many times I open the trunk of the car to load groceries, school items, etc., only to see the jogging stroller taking up much of the trunk space— it’s a permanent fixture.  I always let out a long sigh and use a delicate system of placing a full load of groceries from Costco around the BOB stroller.  I remember our BOB stroller sitting in the front entryway of our house in Germany— rolling it out of the way to grab our shoes stored under an entryway table.  I would often load the kids in the stroller and walk to the bakery in the mid-afternoon for a snack before going to the neighborhood park as the evening church bells rang.  In the mornings, the stroller would go back into the car before Stroller Warriors, only to be placed back in the entryway when I got home.  The jogging stroller— taking up much needed space and always annoyingly working around it. 

I mentioned to my husband that I cannot wait for stroller free days— we will have so much more space!  However, as I was running this morning before story time at the library- extremely hot, sweaty hands slipping from the handlebar, and my youngest singing the lyrics to her favorite Disney tunes at the top of her lungs- I realized that I would miss the jogging stroller and stroller running days. 
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I have been running with a jogging stroller for over 10 years-- beginning with a single stroller pushing my first born through strong windy weather in Montana; transitioning to a double stroller when my son was born; adding a bike rider to the mix when my youngest came along and experiencing the need to run at turbo speed with a double stroller in order to keep up with a quick kiddo on wheels; thankfully moving back to a single stroller with 2 kids on bikes; now here I am with my last stroller rider who will be heading off to school in a month.  

I made so many cherished memories while running with my kids in the BOB, but one in particular is by far my favorite— during our last days in Germany, my husband and I took a family run down the Kaiserstrasse heading towards a local overpass to watch the trains pass.  It was a perfect evening— pleasant summertime weather with a slight breeze in the air, and puffy clouds in the sky with the early evening sunbeams bursting through.  In the middle of the run, my daughter leaned over, reached her hand out and brushed her hand over the wild daisies that were growing alongside the path. 
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The jogging stroller has helped keep my love for running alive throughout each stage of parenthood.  Ten years, a quarter of my life, running with a jogging stroller.  The stroller and my kiddos have been my steadfast companions throughout the past decade.  It has been an instrument that set me on an incredible path in discovering the Stroller Warriors community.  There are many aspects of running with a stroller that I will miss….I will miss the storage for my water bottle and cellphone, I will miss having the space for my Bluetooth speaker, but most of all, I will miss the company it keeps. 
 
Happy running,
Rose 

Time for another running haiku!  Summer vacation is in full swing— which means I have all 3 mini warriors with me when I run in the morning and walk the dog in the evening.  Creating a running haiku is something fun that we do when we’re out and about! 

Here is a running haiku created by my 6 year old…

I zoom lightning fast
Can I have a freeze pop now?
My mom runs too much. 

​Running in hotter temperatures means adjustments for all— runners, stroller riders and pets!  Many Stroller Warriors, including myself, run with their dogs.  Recently, a friend of Stroller Warriors shared some great advice about running with your furry friends— all useful advice as we added a dog to our family last fall.  Once we trained our dog to heel, it was an easy and quick adjustment running with the stroller AND the dog— running 4 to 5 miles several times a week and even attending runs with Stroller Warriors.  It seemed like I had settled into a smooth routine with the dog…then the late spring/summer-time heat and humidity arrived.  Our dog struggled with the rising temperatures, so I had to make several modifications— shorter runs, changing the time of day, including several water breaks, or just skipping a run with the dog. Here are a few considerations to keep in mind when running with a dog in the summer heat:

1. Touch the ground.  Is the pavement too hot for your bare feet or hands?  If so, then it’s too hot for your dog.  The hot pavement can cause damage to your dog’s paws.  What can you do?  Which times- try running earlier when the pavement isn’t heated by the sun.  Even in the evening, the pavement will still be too hot for a dog to run. 
2. When out on a run, guide your dog towards running in the grass or other cooler surfaces. Dogs will unknowingly burn their paws. 
3. How is your dog’s breathing?  Is your dog panting heavily with his tongue sticking out? If so, your dog needs a break.  Pause (preferably in the shade), give your dog a sip of water, and a few moments to catch his/her breath. 
4. If possible, plan your run around local water fountains or a dog park with a watering station—this a fun break for both dogs and kids! 

Running in the summer is always fun, but we must remember to keep yourself and family members- including pets- safe in the heat!
 
Happy Running,
Rose 

​Running on hills— hill repeats, tackling a hill during a training run or race, etc.— has always been my favorite type of running. 

I grew up in a hilly Boston neighborhood and fell in love with incline running while home from college during summer break; this meant zigzagging up-and-down steep side streets and finishing with a quarter-mile hilly trek up Bunker Hill Street.  Fast forward to life as a military family— most of our assignments have been in areas with hilly running paths…running the hills along the Missouri River in Great Falls, Montana; craggy inclines on the trails in Germany; hill repeats with Stroller Warriors Fort Belvoir on the Lewis Hill at Outdoor Rec— for years it was hard to find a flat running route.  Then came my last two assignments in South Carolina— a hill drought.  My daily running route is flat and without any options for hills!  I know that the treadmill offers options for hill training, but running outdoors with friends is always more appealing and enjoyable! 

Living in a location with mostly flat terrain hasn’t stopped me from running long-distance races with steep inclines and rolling hills.  I’ve adapted my workout routine to ensure I stay conditioned for hilly running routes:

1). At least once every few weeks I complete a 30-minute incline run on the treadmill. 
2). I make it a point to include at least 10-minutes of strength training after my runs— working in weighted step-ups or box jumps are great for hill training. 
3). On the weekends, I do a longer running workout mixed with a variation of cardiovascular exercises and strength training.  For example:

4 rounds of:

• 1 mile run
• 25 box jumps
• 20 deadlifts
• 15 burpees
• 10 double unders

​4). I break up my runs into an “Every Minute on the Minute” (EMOM) structure in the middle—completing 1 mile of running, 1 mile with an EMOM of lunges, and ending with another mile.

​In the past 2-weeks, I’ve enjoyed several hilly runs in North Carolina and Ohio— feeling strong and ready to tackle more incline running routes in the future!  

Happy Running,
Rose

​I was itching to head out for a run after riding in the car for 5 hours and unpacking after a family vacation.  I laced up my sneakers, opened the front door, and noticed an ominous gray sky.  I decided to give-it-a-go anyways with the hope of completing at least a 5k before the impending rainstorm.  Six-minutes into my run, the rain drops started to fall…at the 10-minute mark it was a torrential downpour (Forrest Gump style sideways rain), BUT no thunder!  My rain rule— continue to run in the rain if it is warm and so long as there is no thunder…because with thunder comes lightning- danger zone there!

My run in the liquid sunshine was enjoyable; I hit my 5k goal and decided to extend my run.  I wasn’t alone the rain- it was nice to see other runners on the road also enjoying a rainy run!  Eventually, I arrived home, shouted for a towel to dry off with, kicked my waterlogged shoes off in the entry way, proceeding through the hallway leaving a trail of wet footprints! 
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After drying off (well, transitioning from being soaked to damp), I needed to tend to my water-logged sneakers!  There was so much standing water inside of my sneakers that it looked as if they had been fished out of a lake!  How does one dry a pair of soaking running sneakers?  There are many techniques out there (just google it, there are tons of ideas)!  I read about runners stuffing their shoes with newspaper, or paper-towels, in an effort to absorb the water.  I never tried applying anything made of paper in fears that I’d be peeling little pieces soggy paper from my shoes for days!  Some mentioned putting sneakers in the dryer, others recommend using a hair dryer, both of which are definite NOs— heat ruins the glue of the shoes and disforms their shape!  Also, overusing a blow dryer could pose a fire hazard!  Seeing no appealing approaches to dry my sneakers, I designed my own technique:

• Dump any and all standing water out from the sneakers…toes up, let the water run to the heel, then dump.
• Loosen the laces and slightly pull the sneakers open.
• Pack a towel (I used a dish towel) into the shoes, press down lightly to absorb water.
• Place the sneakers upside down on a towel and flip the sneakers sole down before bed.  

After waking the next morning, my sneakers were dry!  I even went to the beach the next day for a run and again successfully used this technique to dry my sneakers after running along the surf! 
Is there a technique that you use to dry your shoes?  Please share! 

​Happy Running!
Rose 

A few days ago, I chatted with a Stroller Warriors friend currently stationed in Okinawa, Japan— talking about the sizzle of the summer.  I thought it was blazing in South Carolina, but my friend mentioned it being 90 degrees at 2AM in Okinawa— that’s beyond blistering heat!  Shortly after hanging up the phone, I jumped on my rowing machine with a goal of completing 10 rounds of a rowing/strength workout— 5:30PM and 89 degrees with shade...I’ll be fine.   I made it 8 rounds before I had reached my limit.  Completely soaked in sweat, I looked and tasted (yes, my lips tasted salty) like I had plunged into the ocean.  I set out for a 2-mile run the next morning, but swiftly shifted gears— opting for a 1-mile run to my neighborhood track some some pull-ups and slow running intervals, followed by a walk home.  The heat and humidity got to me again. 
​
The weather in our area of South Carolina has been swishy-washy of late—hot humid days; followed by a week of cooler, rainy weather; some pleasant and breezy evenings.  It’s been hard for me to adjust with the weather fluctuations; however, summer is definitely here!  The past 2 days have been a reminder that I need to adjust my running and exercise routine due to the heat.  Whether it’s starting earlier, reducing my load, slowing my pace— I need to make sure I am staying safe in the heat of the summer!  Below are a few Stroller Warrior blog posts from years past about running in the heat:
 
https://www.strollerwarriors.com/blog/hot-hot-hot
 
https://www.strollerwarriors.com/blog/running-through-the-summer
 
https://www.strollerwarriors.com/blog/running-in-the-heat
 
Happy Running!
Rose 

Stroller Warriors® believes community outreach is a valuable piece of its 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.

In March and April of this year, our SW chapters continued to support their communities one charitable event at a time!
 
Yorktown:
During March, Stroller Warriors Yorktown supported the Peninsula Food Bank (Hampton Roads Food Bank).  Over the past two years, there has been an increase in the number of people that rely on food banks, such as the Peninsula Food Bank— specifically, nonperishable food items were needed.  As part of the community, Stroller Warriors Yorktown organized a nonperishable food collection drive to ensure that their neighbors had food during this continued time of difficulty.  Workout leaders collected nonperishable items at workouts throughout the month to accomplish this important task.
 
To learn more about the Peninsula Food Bank (Hampton Roads Food Bank), visit their website at https://hrfoodbank.org/

Virginia Beach:
In March and April, Stroller Warriors Virginia Beach organized a donation drive for Evelyn’s Wildlife Refuge-- whose focus is on rehabilitating animals for release back into the wild.  Animals go to a wildlife rehabilitator for many different reasons; sometimes it is due to a natural cause (like a cold snap causing an animal to be disoriented), and sometimes it's related to the actions of people (like a turtle needing medical attention after being ran over by a lawnmower).  With the warmer weather comes baby animals; this tends to be a busy time for wildlife refuges with an influx of patients.
 
An ongoing Amazon wish-list for the organization was shared within this chapter so members could make donations directly. 
 
To support Evelyn’s Wildlife Refuge, please view their Amazon wish list:  (https://www.amazon.com/.../evelyns-wildlife.../2CCFCHJD9TFSS)
 

Quantico:
In April, members of Stroller Warriors Quantico supported Autism Awareness month. 
 
April aims to celebrate and promote acceptance for this condition that occurs in one of every 54 children (this is current as of 2020 for the United States).  With the autism diagnosis rate quickly increasing, members of Stroller Warriors Quantico used the month to celebrate the differences, learn more about, and empower those with autism.  Stroller Warriors Quantico dedicated their miles by using the hashtag #CelebrateDifferences, thereby donating or creating a fundraiser on personal social media pages, and by providing donation options via Amazon Smile to the Autism Society of America.
 
Also in April, members of Stroller Warriors Quantico organized a community clean-up on base.  This was a meaningful opportunity to teach their mini warriors about the importance of keeping the earth clean and the 3 R’s (reduce, reuse, recycle). 
 
Cherry Point:
On 26 April 2022, Stroller Warriors Cherry Point started to collect new superhero toys and action figures for Project Superhero.
 
Project Superhero is a local organization that brings joy to kids in children’s hospitals throughout coastal North Carolina.  Dedicated volunteers working with Project Superhero drove for hours to dress as superheroes and hand out superhero toys and action figures to sick and injured children.
 
You can support and learn more about project Superhero by visiting their website:
https://www.projectsuperhero.org/?fbclid=IwAR19wBrIC6dpy9g1CrzLuahBZzCjm5CrclkOGhwk53oYVnFERr0LFJG0hbg
 
Pensacola:
In March, Stroller Warriors Pensacola organized a donation drive for the Salvation Army of Pensacola, which serves both Escambia and Santa Rosa Counties.  The food pantry at the Salvation Army offers meals, snacks and other essential items for homeless and low-income community neighbors. Unfortunately, demand in the area is currently very high, and the Salvation Army is having a difficult time keeping its pantry stocked
 
The chapter collected items throughout the entire month at SW events and arranged to pick-up items if members could not attend workouts.  

Kaneohe Bay:
Stroller Warriors Kaneohe Bay organized an event to support Residential Youth Services and Empowerment (RYSE)-- a local organization that provides a 24/7 access center as part of the Kawailoa Youth and Family Wellness Center in Kailua, where disenfranchised youth are able to sleep safely at night under professional supervision.  In addition, they receive: skilled medical attention, hot nutritious meals, clean clothes, laundry facilities, hot showers, personal lockers, counseling, job training and employment assistance, GED education, and nurturing by qualified, professional staff.  Learn more by visiting: https://www.rysehawaii.org/

​From April 1 to April 13, the chapter collected printer paper reams and ink pens, as many of the youth are studying for their GED and working on resumes.
 
Additionally, on April 25, chapter members gathered for an Earth Day clean-up at Fort Hase beach— keeping the area clean for all to enjoy!  

​Thank you to all of our Stroller Warrior members for your continued dedication to service— to the military community, local community and beyond.  Keep up the brilliant work making positive impact in the community!