Susannah Scaroni: Self-Care Tips From the Pro Wheelchair Racer

This summer time alone, Scaroni earned five total medals on the 2024 Paris Paralympic Games, in occasions starting from the 800-meter girls’s T54 occasion all the best way as much as the ladies’s T54 marathon race. (The T54 class contains individuals with spinal wire accidents who compete in observe occasions utilizing a wheelchair.)

Moreover, Scaroni is a World Marathon Majors champion and a wheelchair racing world record holder within the 5,000-meter distance. She’s additionally a registered dietitian and works part-time in that capability with the men’s and women’s wheelchair basketball groups on the University of Illinois.

Scaroni, whose backbone was injured in a automobile accident at 5 years previous and resulted in her utilizing a wheelchair, had a tricky begin to her season this yr, lacking each the Boston Marathon and London Marathon attributable to a shoulder harm.

“In the end, lacking Boston and London have been the best choices,” Scaroni tells Nicely+Good. “On account of taking time to heal from my harm, I felt wonderful on the Paris Paralympics. I had enjoyable in all the distances I competed in there, and I’m actually pleased with what my physique did.”

Scaroni’s begin strains for the yr aren’t over but, although—she lined up for the Chicago Marathon in mid-October, however suffered a flat tire on her racing wheelchair just a few miles into the race and needed to withdraw. Now, Scaroni is completely targeted on the TCS New York City Marathon on November 5.

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“I received’t deny that I’m form of nervous simply because the New York Metropolis Marathon is without doubt one of the most necessary races I do,” Scaroni says. “However on the identical time, my plan is to get essentially the most out of my physique that day and present what I’m able to.”

As Scaroni begins to taper off her heavy exercises forward of the TCS New York Metropolis Marathon, which is produced by the New York Road Runners, she shares six self-care suggestions that preserve her emotionally and bodily nicely year-round.

1. She makes use of mindfulness apps

With how a lot Scaroni travels, it’s important that she be capable to calm her mind wherever on the planet she is—particularly when she’s in the midst of an intense coaching session or key race.

Over the previous few years, Scaroni has leveraged mindfulness apps like Calm and Headspace to assist hone her capacity to stay calm, current, and logical.

“For me, particularly, the respiration and sensory practices in most mindfulness apps assist me to get a little bit extra management over my ideas,” Scaroni says. “I practice mindfulness on daily basis, and I’ve gotten to the place if I really feel actually overwhelmed, I will be capable to reconnect with the current and give attention to the duty at hand, which is often coaching.”

Scaroni actively works her mindfulness expertise six days every week and views it as a non-negotiable in terms of self-care, regardless of the place she is or what she’s doing.

2. She loves getting misplaced in a very good guide

One other non-negotiable self-care merchandise for Scaroni is her Kindle ($280), which permits her to deliver 1000’s of books “on the go” and take pleasure in her favourite novels throughout the globe.

“Studying helps me disconnect from my ideas—if I ever have been to neglect my Kindle on a visit, I’d most likely need to go purchase a guide simply so I can get that leisure that I really like from studying,” Scaroni says. “I really like studying, and love having the ability to open up a guide and get misplaced in it.”

Scaroni’s favourite style is fantasy, and forward of the New York Metropolis Marathon, she’s revisiting an previous favourite: The Lord of the Rings books ($17). She additionally re-read the Harry Potter series ($55) earlier than and through the Paris Paralympics this summer time.

3. She journals recurrently

Earlier than Scaroni went to the Paris Paralympic Video games this summer time, she labored with a sleep marketing consultant who helped to refine Scaroni’s sleep hygiene. In spite of everything, being an elite athlete requires an elite quantity of sleep.

The sleep marketing consultant beneficial Scaroni use journaling as a means to assist her mind loosen up and course of the day’s happenings earlier than nodding off to sleep, and Scaroni instantly took to this suggestion.

“What I really like about journaling is that if I have to have a dialog with somebody or course of a scenario, journaling helps me get the preliminary response I’ll have out of the best way,” Scaroni says. “Then, I can suppose extra about how I truly wish to have the dialog or deal with the scenario in actual life.”

Scaroni says she at all times brings a journal to her races so she has an outlet for working by her feelings, permitting her to be targeted and current when it’s time to offer it her all. (If you wish to take a web page out of Scaroni’s guide—pun supposed—listed below are seven of our favorite journals.)

4. She blocks out all of the noise

Consistent with her mindfulness observe, Scaroni likes to dam out extraneous noise in her life—actually.

pair of headphones—Scaroni likes Beats ($100)—permits Scaroni to zone in on the issues which might be necessary to her throughout racing and coaching, like a telephone name together with her husband, sister, or mother, and never be distracted by the literal and figurative noise round her.

“I really like having headphones on me throughout any journey so I’ve the choice to speak with household,” Scaroni says. “It’s enjoyable to attach with them, and so they’re at all times prepared to have a chat with me [ahead of a race].”

5. She nourishes her thoughts and physique

After all, as a registered dietitian, Scaroni makes it a precedence to deliver her favourite meals together with her, even when touring overseas. Having her normal snacks and treats readily available in any nation makes her really feel extra at house and ensures her physique can digest one thing acquainted near race day.

“I really like meals and I really like touring. I like to ensure I’ve bought some meals with me that I do know I’m going to need,” Scaroni says. A few of her favorites to have readily available throughout a visit are Skratch Labs merchandise—particularly their super-high carb drink mix ($24)—and Clif Bars ($26).

Moreover, when Scaroni does get to catch her breath throughout an prolonged interval at house, she says certainly one of her favourite methods to observe self-care is by going to Costco together with her husband and stocking up on their favourite meals.

“Each two weeks, my husband and I’ve a Costco date,” Scaroni says. “Costco is only a enjoyable place to buy—we like to take a look at all of their produce, take a look at their dairy part, and select some completely different proteins to cook dinner.”

6. She makes time for the little issues

As a extremely devoted athlete and registered dietitian, Scaroni spent years grinding in the direction of her targets in any respect hours of the day. Now, although, Scaroni prioritizes self-care within the type of consciously setting apart time to easily take pleasure in life.

“It was life-changing after I completed graduate college and realized that within the evenings when my husband got here house from work, we truly now had time to do issues like play with our canine, go for a stroll, and cook dinner dinner collectively,” Scaroni says. “I used to be lastly in a position to set a boundary with myself and have a private life exterior of sport and teachers, which I don’t suppose I’d ever had earlier than.”

Whether or not it’s making a scrumptious meal collectively, watching reruns of Psych (Scaroni’s present present of selection), or simply decompressing on the sofa, stepping away from the duties of the day at a chosen time is what permits Scaroni to strategy the following day with renewed gusto.