Cruise Past “Quitter’s Day”with Systems Instead of Goals

Originally published as System vs. Goals in Jan of 2022

It’s the new year and everyone knows that you are supposed to have resolutions… but how long do most people make it with their shiny new goals? Research says anywhere from just 14 to a little over 30 days. Taking a cue from their 800 million users’ data, Strava — the social network for athletes — has even dubbed the second Friday in January as “Quitter’s Day.” So how do you get past “Quitter’s Day” with your still new resolutions intact?

FOCUS ON SYSTEMS, NOT GOALS

New York Times best seller, James Clear, writes about the difference in his book Atomic Habits.

“…goals are good for planning your progress and systems are good for actually making progress.” A goal is what you hope to accomplish but a system is your plan for actually accomplishing it. While this might seem like semantics, the difference is actually quite profound. If a goal is the destination, the system is the list of directions for getting there.

THOSE WHO WIN AND THOSE WHO LOSE HAVE THE SAME GOAL

Clear points out, goals are not what differentiate winners and losers. Olympians competing in an event all have the same goal of winning the gold medal but only one person actually accomplishes that goal. The goal is not what sets them apart, the training is. The same is true when it comes to our New Year’s resolutions. We all want to succeed in keeping our resolution but most people do not. This is why simply creating a goal is not enough to ensure success. We have to focus on the systems that we are employing to guide us to our goal.

FOCUS ON THE JOURNEY, NOT THE DESTINATION

When employed incorrectly, goals can actually become counterproductive and lead us to take short cuts and develop unhealthy yo-yo patterns. Take the example of losing weight. We want to shed 10 pounds so we go on a month long diet that is completely unsustainable in the long term. We reach our goal but then return to eating the same way that we did before and gain it all back. Instead of focusing on changing our actual lifestyle —eating smaller portions of our favorite foods, adding more fruits and vegetables into our diet and incorporating regular exercise — we focused on the destination at the expense of the journey, the goal at the expense of the system. This leaves us in a worst state than before: discouraged, frustrated and right back to where we started. If we had focused on our system of accomplishing our goal we would have found ourselves with real and sustainable life change.

SYSTEMS LEAD TO GREATER SATISFACTION

In his book, How to Fail at Almost Everything and Still Win Big, author Scott Adams writes, "Goal-oriented people exist in a state of continuous pre success failure at best, and permanent failure at worst if things never work out. Systems people succeed every time they apply their systems, in the sense that they did what they intended to do. The goals people are fighting the feeling of discouragement at each turn. The systems people are feeling good every time they apply their system." While goals are not bad, when not paired with systems, they can keep us from feeling the immediate gratification that comes from accomplishing what we set our mind to in the present. When we only focus on goals they can make us so future oriented that we fail to focus on the present in a meaningful way. Systems can help us break out of this cycle by forcing us to evaluate what it actually takes in the present to accomplish what we hope to see in the future.

TO SUM IT UP…

Goals are not bad, in fact they are very useful for setting our trajectory and being purposeful about the direction that we are headed, but too often we focus on our goals at the expense of our systems. To quote a familiar cliche, “a goal without a plan (system!) is just a wish.” So this year, focus on building your systems for accomplishing your goals and cruise past “Quitter’s Day” with ease!

Healthy Through the Holidays

Cookies. Cake. Chocolate. Egg nog. Pie. More cookies… It’s the most wonderful time of the year!

While it may be the most wonderful time of the year, for most people it is also one of the hardest times of the year to stick to a healthy routine.

To help keep this season wonderful for you and your fitness, check out the following tips:

Enjoy yourself! (with moderation)

Let’s be honest. We runners often take ourselves too seriously. We’re the kind of people who get up at 5 am to run in the dark. The kind of people who think that it’s normal to want to run over 26 miles as fast as we can so that we can run another 26 miles as fast as we can around a whole bunch of other people running 26 miles as fast they can (in an unfamiliar city). We are what some might call… “intense.” While this intensity and focus is usually a wonderful thing it can, at times, keep us from being present with the joys of life around us. We can get so focused on getting that work out in that we miss watching the annual Christmas movie with the family. We can become so concerned with “eating healthy” that we pass on grandma’s famous pie and the cookies that the kids decorated (no one said you had to eat the whole pie or all of the cookies)! While we don’t need to become gluttons and couch potatoes over the holidays, remember that the point of being healthy is to enjoy life more not less.

Say “No” to A Cycle of Guilt

So you’re making the effort to enjoy yourself over the holidays? You skipped your workout to go see Christmas lights with the family, you ate (many!) cookies at the Cookie Run, and you even had a glass of (223 calories per cup!) egg nog! … and you feel awful about all of it. In fact, you feel so bad that you say, “At this point, who cares,” pour an even bigger glass of egg nog and sit on the couch watching the original Santa Clause movie imagining the whole time that you already look like the overweight version of Tim Allen. This, my friends, is unhealthy behavior (and not because you are drinking an extra glass of egg nog). Guilt is a destructive motivator. Guilt shouldn’t fuel your workouts. Guilt shouldn’t keep you on a healthy diet. Eventually, guilt will wreak havoc on your mental health and happiness and can even become a serious physical issue especially when it is focused around health and fitness (I know, I know, this was supposed to be a lighthearted blog but it is important to acknowledge these things). Instead of guilt, allow yourself to be human. Allow yourself to have off days, as well as bad days. Remember that there is always tomorrow, next week or next month to get back on course. When you de-catastrophize things, you break that guilt cycle that so often pushes us even farther into unhealthy habits and attitudes. So if you did pour yourself that extra glass of eggnog, enjoy it! You’ll get back to your regular routine soon.

Make exercise a family affair

Maybe you don’t have time to go on your regular runs throughout the holiday season. The kids are off from school or you’re traveling home to see family? Even though that treasured run may be the “you time” you’re craving, you can still get some exercise in by involving family and friends. All you have to do is find an activity with a little more… activity. Ask everyone to go on a walk after dinner! Play Dance Dance Revolution (do people still play that?) with your kids! Go on a bundled-up bike ride! Play Twister with the family! Go on a hike! There are lots of things you can do to add a bit of movement into your day that still add quality time with the crew. Sure, it’s not your run, but it’s still exercise with the bonus of also being quality time with those you love.

Think Big Picture

Because the holidays are rife with interruptions to our treasured routines it can become really easy to hyper-focus on things that are outside of our control. Travel can make getting a workout in nearly impossible which can lead to serious frustration or impossible standards. But thankfully health is more than our specific workouts or specific weeks or months of our lives. If your flight got delayed and you’re going to miss your run, go for a walk around the airport to get more steps in. Focus more on being active than that specific activity. Yes, Christmas dinner isn’t the healthiest meal you’ll ever eat, but you can make sure that there are fresh vegetables like a high-quality salad included so that you and your family are still getting important vitamins and minerals. Are you tired from all of the holiday prep? Lucky for you sleep and rest are vital parts of health! Take a nap, go to bed early, or sleep in (if you can… sorry parents of small children). Health is for the long haul and thinking about it in broader terms will help you maintain an appropriate mindset and empower you to make healthier decisions in the midst of what can be chaos.

Running Safely: an Interview with the Women of Terra Running Co.

Do you run outside? If so, why? If not, why not?

Tiff: “I absolutely run outside! To me, the joy of running is getting to be active and explore outside whether on the road or on the trail. I will run inside if I have to but it is only as a last resort.”

Brittany: “Yes almost exclusively. It's my chance to be outside and enjoy the fresh air. I only run on the treadmill if the weather is really bad.”

Olivia: “Yes, I run outside every day unless it is storming or freezing cold. I love to run outside because it gets me in the fresh air, helps me explore new areas of town, and typically runs seem to go by faster when I am distracted by nature!”

Do you take any precautions when running outside?

Tiff: “Yes, in the sense that I always have my phone with me, I run safe routes, and I don’t usually run alone when it is dark out; if it is dark outside I run in the middle of very populated, well lit areas like Lee’s campus and make sure that someone always knows where I am. This is a different aspect of safety, but I also note the weather to watch for storms and make sure that I am wearing bright, reflective gear if needed.”

Brittany: “I run during daylight hours and on routes I am familiar with.”

Olivia: “I almost always make an effort to run in groups or at least with one other person. If I can't run with someone else, I will have a friend or sibling bike with me. If neither of those options are available, I will carry my phone and mace while I run and tell someone at home where I am going and about how long I will be gone.”

Do you ever run outside alone? Do you take different precautions when running outside alone?

Tiff: “Running is usually my ‘me-time’ so the ability to go and be off by myself is one of the things that I appreciate about it the most. That being said, I do make sure that I am not running in the dark, in the middle of nowhere by myself, that I have my phone with me, and that I am in generally safe and familiar areas. Especially when I am alone, I make sure to be very aware of my surroundings and to listen to my gut. If somewhere or someone strikes me as off I don’t hesitate to listen to that feeling to remove myself from that situation either by calling someone or leaving immediately.”

Brittany: “I run almost exclusively outside alone. I really enjoy the alone time and getting to go at my own pace.”

Olivia: “Yes, I will occasionally run alone. When I do, the first thing I do is make sure to have my phone and mace. I am always checking my surroundings to ensure I am safe as I run. This could include keeping check of the cars that go by but also the people I see.”

Have you ever felt unsafe when running outside? What did you do?

Tiff: “I can’t remember a time I ever felt truly unsafe when running outside in daylight; I have plenty of memories of jerks cat calling from their cars but nothing that left me feeling like I was in real danger. I do, however, have memories of feeling unsafe when it was dark out or dusk. I avoid running by myself at those times but occasionally I miscalculate and find myself running in the dark. When this happens I usually call someone to pick me up or to let them know where I am. I will also get on the phone (or even to fake being on the phone) if I feel like there are some sketchy people about. That being said, I always act and speak very confidently.”

Brittany: “Yes I have felt wary when passing by certain people. I wouldn't say I was felt unsafe, but I was definitely aware and conscious of my surroundings when passing them. When that happens, I look the person right in the eye. I don't shy away or avert my gaze; I feel safer and more empowered when I know that they know I saw them. I also tend to stand up taller and run a bit faster.”

Olivia: “Yes, there have been times I feel unsafe running outside. If I notice someone following me or I am passing by someone that appears unsafe to me, I will immediately look around to see where I could go (a house, public area, etc.) to be around other people.”

What would you say to someone who doesn’t feel safe when running outside?

Tiff: “I would say that fear doesn’t magically equal safety so you shouldn’t rely on it to tell you what you can and can’t do. There are things that you can do to help keep yourself safe, just like you would take precautions for anything else you do in life. That being said, if you don’t actually want to run outside, you certainly don’t need to!”

Brittany: “Generally our area is very safe for running outside. Lee University campus has Campus Security on patrol at all times and the Greenway is patrolled as well. I would encourage you to take any steps you need to feel safe (carry mace, share your location with a friend, run with a friend) but don't let the fear of what *could* happen outweigh the benefits of alone time, getting stronger in the fresh air. Many people use the Greenway and sidewalks as a means to commute in Cleveland because they connect the entire town. Just because someone doesn't look like you or look like they're exercising doesn't mean they intend to harm. That being said, just be alert and know that you are capable and entitled to enjoy the outdoors.”

Olivia: “My first suggestion would be to find a group of people to run with each time you go out for a run. I think the benefits of getting outside each day are irreplaceable! If this is not something you can manage, go to a public park that you feel comfortable at and where there are plenty of other people around. And if neither of these options feel safe or is attainable, running on the treadmill is always a great alternative!”

Any general tips for staying safe when running as a woman?

Tiff: “Beyond just being smart about time of day and place, act strong and confident when around others and don’t be afraid to send aggressive glares to sketchy people. Act strong, in control, and self-possessed. Listen to your gut if something feels off and don’t hesitate to call someone (even the police if needed) to pick you up or let them know where you are and what is happening if needed.”

Brittany: “My main safety tool is my confidence. I look any passerby right in the face and let them know I see them. Besides that, I have run with mace. We carry mace that has a special strap for running so it's easy to carry and quick to dispense if needed. Additionally, run on routes you are familiar with. This gives a sense of belonging to the area and you get to know what's normal and what's not.”

Olivia: “Be aware of your surroundings. I have found that over my years of running (most times in a group of girls, sometimes alone) I have become extremely vigilant of what's going on around me while I run, which has not only helped me feel safer but also avoided potential problems.”

In your opinion, what are some of the best places to run in the area?

Tiff: “In the daylight I love running on the Greenway and downtown in the neighborhoods. For local trails I like Johnston Woods, Enterprise Nature Park and White Oak Mountain at Southern Adventist University. I know that running on the Greenway can get a bad rap but I find that it is heavily populated and patrolled well by the police. If it is dusk or dark I will run the well lit and central parts of Lee University’s campus.”

Brittany: “I always start my runs from Terra Running in downtown Cleveland. I really enjoy running through the Historic District neighborhood. The houses are beautiful and there are almost always people out in their yards, walking the roads, or in Deer Park. I also really enjoy running the Greenway. I have done all of my long training runs on the Greenway in the daylight.”

Olivia: “Neighborhoods that are familiar and you feel safe running through! Running through neighborhoods is great because there are normally people out and about and the roads are less busy. Also, looking at houses is always fun for me as a runner! I would also suggest running in parks where there are people around.”

Any final thoughts?

Tiff: “Don’t let the headlines steal your joy from you. For me, running is a joy. Always be smart and vigilant in all areas of your life — including running — but don’t get pulled down into the fear spiral. And don’t forget to talk to trusted friends and family about any anxiety or fear you are feeling, regarding running or anything else.”

Brittany: “If you are looking for a group of people to run with, come to Terra on Monday evenings at 5:30 and/or 6pm (check our social media and website for updated times — we sometimes change it with the time change) for the “Terra Trot;” you might even find friends to run with at other times during the week.”

Olivia: “Don't give up something you love because of fear. Do all that you can to make yourself safe when you go out for a run, and from there just enjoy the gift of running!”

The Case for Covering Up

Summer seems like the time to shed layers. East TN humidity will swiftly turn your cotton t-shirt into a wet rag and your shoes into puddles, and any piece of clothing can feel like a greenhouse for your skin. Ditching the layers also prepares you for any sprinklers, pools, or creeks that happen to be along your route: dip and dash, no problem.

But if you pay a little attention to summertime seasonal workers—lawn care, especially—you’ll notice a few things: sun hats, long sleeves, sunglasses, pants, even neck gaiters. In high school, my teammates and I would wear as as little as possible: split shorts for the guys, sports bras and shorts for the girls. I would gawk at the workers out mowing and trimming, assuming they only layered up for protection from grass clippings and stray rocks.

It wasn’t until I started my college summer gig, working for my city’s Parks & Recreation maintenance crew, that I quickly learned the appeal of coverage.

A lightweight, light colored, sweat wicking long sleeve tee will keep you just as cool as a short sleeve tee. Even dark colored shirts will absorb and disperse heat, and they can offer greater SPF protection.

A brimmed cap, sunglasses, and a lightweight gaiter can keep the most sensitive skin on your body shaded. Soak the gaiter in ice water and toss a couple ice cubes in your hat before setting out to give your body more time to adjust to the heat. 

Covering isn’t necessarily a replacement for other protective methods. If you opt for lathering up, look for sport specific sunblocks. They’ll handle sweat better, and often come without some of the extra gunk in regular sunblocks. Best of all, opt for running at times when the sun’s strength is lowest—early morning and late evening. If you have to run midday, look for shaded paths. Summer is a great time to hit the trails, where you’ll stay much cooler. Combine sunblock, shade, and the right gear, and there’s no need for hot and humid weather to keep you from summer miles.

The Importance of Base Mileage

Base mileage is the first step to any specific running goal. In fact, building your running base is one of the most essential parts of any fitness goal. These are the slower, consistent, weekly runs that you do. Whether you want to become faster or enjoy your runs more, base mileage is the first step.

Starting out with consistent, easy runs of three to six miles, three times a week, before building up to five days a week, will help to prepare your body for any harder training plan. Increasing your running speed or feeling like your runs are easier is all dependent upon your running fitness; the more often you run, the higher your fitness will be.

Runners who want to add sprinting workouts or tempo runs to their routine will need a high base mileage to see the most improvement. Similarly, individuals who are getting into running or who are trying to grow their fitness need to develop their base mileage in order to initiate a new healthy habit. Base mileage is what prepares and develops your body, as well as prevent injury. It can be exhausting to run everyday, so it is important to start out with a low base mileage and work from there.

Base mileage is often acclaimed for building your aerobic endurance. This is important because you will want to build your aerobic abilities before attempting any anaerobic exercises (these are fast paced workouts that build up lactic acid in the muscles). Thus, base mileage runs should not be strenuous or fast-paced. They serve merely to grow your endurance and fitness. 

I think most of us understand the concept of base mileage. You need to have some foundation, some base level of fitness, to accomplish more specified goals. It can, however, be easy to get caught up with the idea of those specific goals and discount the importance of the slower, mundane, daily run. Nonetheless, working towards those goals will be fruitless without the consistency of base mileage.

What exactly are electrolytes?

As runners we know that it important to stay hydrated and replenish our electrolytes. We know that we lose water and electrolytes through sweat and that the longer we go (and the hotter that it is) the more we will lose.

But what exactly are electrolytes?

Electrolytes are essential minerals that our bodies need to properly function. Some of the most common include: sodium, calcium, potassium, chloride, phosphate, and magnesium. These minerals carry either a positive or negative charge when dissolved in water (humans are made up of 60% water!); they help our cells regulate chemical reactions, maintain fluid level balance, and transmit electricity throughout our body. They aid our muscles, nervous system and heart especially, since these rely heavily on electrical impulses to function; in truth, they are used by every cell in our body.

In other words, electrolytes are a big deal.

Imbalances can be serious and need to be treated by a medical professional. Thankfully, most people shouldn’t end up at that level of imbalance (barring some kind of medical condition) however, athletes especially might end up sidelined by headaches, nausea and general malaise when not correctly hydrating and replenishing their electrolytes. Since electrolytes are found in the water in our bodies, when we sweat, we lose those electrolytes along with the water. This excessive sweating (and/or vomiting or urination) depletes our bodies of both the water and electrolytes needed to maintain homeostasis.

To stave off heat related illness the CDC recommends drinking 8oz of water ever 15-20 min not consuming more than 48 oz per hour (the risk of electrolyte imbalance goes the other way as well!). For someone running this is not super realistic, which is why it is important to hydrate well both before and after a run. On a hot day, a runner can sweat out 58-64 oz per hour (yikes!); since you should not be drinking more than 48 oz a hour, this means you will undoubtedly be finishing your run dehydrated and will need to rehydrate over the course of a few hours.

To prevent the effects of dehydration and electrolyte imbalance, make sure to replenish fluids regularly and when sweating excessively to consume balanced electrolyte enhanced drinks like Nuun, Skratch, etc. It is worth noting that not all all sports drinks are created equal. As an example: Gatorade contains 160 mg of sodium and 50 mg potassium but it does not contain other electrolytes like magnesium, calcium, or chloride. Contrast this with Nuun Sport which has almost double the sodium at 300 mg, triple the amount of potassium at 150 mg, as well as magnesium, calcium and chloride. Sports drinks like Gatorade are also very high in sugar, which is not necessarily a bad thing for an athlete that needs easily digestible carbs, but it is not always the best option for someone simply needing to replenish electrolytes from a shorter activity or from a hot day. If you are needing a higher calorie option than Nuun (which only clocks in at 15 cals) for longer activities but don’t want the excessive amount of sugar found in Gatorade, check out Skratch which is made from fruit and has more carbs than Nuun (18 grams of sugar vs 1 gram) and an electrolyte profile that matches what is lost in sweat.

Whatever you are drinking to replace your electrolytes, Terra is here to help!

The Importance of Building Muscle

As runners, we love the joy of “the run.” The runner’s high, the sense of movement and exploration, the chance to get away for a few minutes or a few hours.

In short, runners love running. (even if they tell you otherwise)

That’s why when we hear that we should change up our workouts once in a while, either for flexibility or strength training (let alone for an injury!!) we balk. We want to add on mileage to increase our fitness and feel the freedom of the road or trail, not lock ourselves away in the gym.

But the truth is changing up or adding on to our workouts is important. This is especially true when it comes to building muscle mass.

Muscle mass is not only important for taking you farther and adding power, it is important for keeping the metabolism running at an optimum (the more muscle you have, the more calories you burn at rest) and sustaining strength and mobility as we get older. Research shows that it can become harder for people to put on muscle as they age, which also means that it is important to start adding muscle now (no matter your age). The more muscle you start with, the easier it will be for you to sustain strength into your twilight years. This can also explain the “your metabolism slows with age” myth. If people are losing and then struggling to put on muscle as they age, their metabolism will start to appear slower even though it is running as usual.

So doesn’t running build muscle?

Absolutely! Running builds muscle (especially on your lower half) and tones your whole body as you shed fat. But it is primarily an aerobic exercise — running is burning calories, building your heart muscle and your entire cardiovascular system (which is awesome and super important!) — not necessarily bulking you up.

And yes, you don’t normally hear runners talk about “bulking up,” but everyone should be striving to add quality muscle for their overall health, even if their goal is not to become a body builder. The good news is you don’t have to spend countless hours at the gym to start adding muscle building to your routine. Though it is recommended that you have dedicated strength building sessions to your workout regimen each week, anyone can start by tacking on bodyweight training into their routine before or after their run, or even during some spare moments of their day. Think push ups and planks after your run. Squats, lunges and leg raises while brushing your teeth. Triceps dips, pull ups, and bicycle kicks for 5 min before bed. You could even try working with some resistance bands and/or simple dumbbells while watching TV.

Building muscle should be a goal for anyone who wants to be healthy for a myriad of reasons. If you find yourself struggling to get in dedicated strength workouts, start by adding smaller strength challenges into the simple moments of your day. Then, get in the gym and start adding some more variety each week. Your future you will thank you for it!

Seasonal Allergies and Running

Ahh East Tennessee. The mountains. The rivers. The temperate climate. The pollen.

Yes. The pollen.

Flowering Dogwood on the Greenway

According to the Chattanooga Allergy Clinic, on a scale of 100 (with 100 being the worst) our area received a spring pollen score of 83.91 and a fall pollen score of 86.18.

Yikes.

And for those of us who love running outside, that pollen count can really be a downer during (and after!) those warm springtime runs. Especially during the age of COVID, no one wants to experience the side effects of seasonal allergies (“it’s just allergies, I promise!”) triggered by our sky-high pollen count.

So what is a runner to do?

While switching up your running habits won’t fix the pollen problem, there are some things that runners can do to help combat the worst of seasonal allergies.

Run later in the day.

According to the American Academy of Allergy, Asthma, and Immunology, pollen counts are usually worse in the morning (especially between the hours of 5am to 10am). The advice here is simple. If your schedule allows, a later afternoon or evening run is a better idea for those who experience seasonal allergies.

Pay attention to the weather and the pollen count.

It is probably no surprise that rain will wash away a lot of pollen, whereas wind will stir up pollen in the air. If you have aggravating seasonal allergies, it actually might be a great idea to go on a run during or after a nice rainstorm. There are also plenty of resources for checking on the pollen count on any given day. Chattanooga Allergy Clinic keeps a 14 day record of the area’s pollen and mold count and pollen.com has a national pollen count map that also has detailed local pollen count information; the Weather Channel app will even give you an allergy forecast.

Be strategic about taking over the counter allergy medicines.

Sure, it’s a no brainer to take allergy medicine when symptoms flare up but it is also a good idea to plan ahead with allergy medicine since some medications take some time to get into your system. Especially if you have a long run or a race coming up, it can be a good idea to plan ahead and start taking your medicine a bit in advance. At the same time, noting which medicines will cause drowsiness (I’m looking at you, Benadryl!) is also worth considering before heading out on your daily run.

Shower and change clothes as soon as you finish your run.

Showering right after a run is a helpful strategy to wash pollen off of your body and keep exposure as minimal as possible. In the same way, changing clothes after a run (hopefully, you’re not putting on those same clothes after your shower!) will help reduce exposure.

Get tested for allergies to identify which days will be worse for you.

If you notice that your allergies are really starting to become a problem, it could be a good idea to find out what some of the culprits are. This is because different allergens peak at different times and seasons. An allergy clinic can also help give you more direction on how to combat debilitating allergies.

Run inside.

This is the saddest of all the options, especially when the sun is shining, but if your seasonal allergies are getting out if hand, there’s always the handy dandy treadmill ready to take on a run no matter the time of day.

What is Heel-to-Toe Drop?

“Heel-to-toe drop” is a term that often gets thrown around when comparing running shoes. Maybe you’ve heard of this mysterious phrase or maybe you haven’t. The good news is it’s a pretty easy concept to understand; it simply means the difference in height between the heel and the forefoot of the shoe. The even better news is, if you’re a beginner runner, you probably don’t even need to worry yourself with it. Simply getting into a quality shoe will get you to where you need to be. However, if you’re getting a bit more into running, are thinking of switching up shoes, or are trying to figure out how to best address a recurring injury, heel-to-toe drop can be a interesting concept to explore.

Heel-to-Toe Drop vs. Stack Height

Brooks Ghost: 12mm drop; Hoka Bondi: 4mm drop; Altra Torin: 0mm drop

First things first, let’s cover some terms. Like we have already mentioned, heel-to-toe drop (or “drop”) is the difference between the heel and forefoot in the shoe. As an example, a high heel shoe has a very high heel-to-toe drop, whereas, if you are walking around barefoot, there is zero drop. So what then is “stack height?” Stack height is how much height is in between your foot and the ground when it is in the shoe. If you’ve ever put on a pair of Hokas and felt like you gained 3 inches, that’s because it has a very thick midsole and thus, a very high stack height. Generally, the more stack height the more cushion the shoe has (though certain materials will feel softer than others). The reason this is helpful to understand when talking about heel-toe drop is because people often get them confused. This is probably because lower or zero drop shoes are often associated with the “minimalist” running movement that was very popular about 10 years ago (think of the book Born to Run or the FiveFinger shoes). While this is somewhat true — proponents of zero drop shoes often are because they believe it is healthier and more natural for your feet— it is not completely true because you can get low or zero drop shoes that have tons of cushion (very unlike those Five Finger shoes). As an example, most Hokas would fall in the low drop category. In fact the Hoka Bondi, our most cushioned shoe in stock, only has a drop of 4mm. Contrast that with the Brooks Ghost which has a drop 3x that at12mm.

Why does this matter?

Courtesy of RunRepeat

It is important to restate that most people don’t need to concern themselves too much with heel-toe drop. That is what we are here for! Come into Terra and we will talk to you about your needs, any injuries you have or have had, what shoes have felt good in the past, etc. But for those who are interested in learning more about running or are wanting to explore how different shoes effect their body and gait it is helpful to consider. This is because research does shoe that lower drop shoes put more load on your feet, ankles and Achilles, whereas higher drop shoes put more load on your hips and knees. This can be good to know if you had or have an injury. Lower drop shoes also have been shown to improve runner’s cadence (the amount of time it takes for you to toe off), while higher drop shoes increase the amount of foot switch time between strides. Studies have also shown that runners were 9.2x more likely to run with a forefoot strike in minimalists compared to regular running shoes, so if you are trying to work on landing more on your forefoot it could be a good idea to test out a lower drop shoe. This being said, that same study showed that, even though runners were almost 10x more likely to run with a forefoot strike in a more minimalist shoe, 70% of runners in minimalists continued to rearfoot strike (Cheung et al. 2016). This matters because a lot of more “minimalist shoes” don’t have the necessary cushion to protect heel-strikers which could potentially put someone at more risk for injury. Because low or zero drop shoes also put more load on the feet, ankles and Achilles, if you are switching from a much higher drop shoe, there is more risk of incurring an injury if someone does not adequately ease into the shoe.

So which is best?

There is not necessarily a “best” drop since it all depends on the runner and what their needs are. Me personally? I like lower drop shoes. I feel the effect it has on my cadence and running form. But I frequently have customers who come in and specifically request higher drop shoes because they like how it feels for them. If you’re not sure what you like, try to think of shoes that you have loved in the past and find out what the drop was. If you have a few different shoes to pull from you might see a pattern… but then again, maybe you won’t! Remember, it is healthy to mix up shoes to help prevent injury. This is because it spreads out that load across different parts of your body. At the end of the day, having a fresh pair of shoes will help keep you injury free regardless of their drop.

How to Properly Clean Running Shoes

Nothing takes away that fresh shoe feeling like getting some dirt and grime on your new pair of kicks. That is why one of the questions we get the most is, “how should I clean my shoes?” This is especially true if the pair of shoes is lighter in color. The good news is you absolutely can (and probably should) clean your shoes to get them looking fresh again! The only catch is that you need to do it the right way or you’ll risk ruining your shoes in the process. Read on for our suggestions on how to get your shoes back in tip top shape.

1.Remove your laces and insoles.

You can set these aside for now or put your laces in a delicates bag (or pillowcase) and run them through the wash (the laces only, not the insoles). The laces are the only part of the shoe that you should ever put in your washing machine (but don’t put them in your dryer)!

2. Rub your shoe down thoroughly (but gently) with a soft bristle brush.

This will remove all of the loose dirt and grime hanging out on the surface of your shoes so that they will be easier to clean once wet. If your shoe has an especially fragile upper, brush in the direction of the knit. It is important that the brush you use has soft bristles (an old toothbrush works great).

3. Use a Mr. Clean “Magic Eraser” on the midsole to remove scuffs and stains.

This works wonders on midsoles! Bonus: if you have white shoes you can also try out the magic eraser on the actual upper of the shoe.

4. Wet a sponge with warm water and a mild soap or detergent; gently start cleaning the shoe and the insoles.

You can also use a water and vinegar solution (on part vinegar, two parts water) for a more gentle clean or equal parts water and baking soda for a cleaning paste (best with light colors). Remember to not scrub aggressively! Gently dabbing and rubbing in the direction of the knit should be sufficient. Repeat this step as necessary. If you opted to clean your laces by hand, rinse them with soap under warm running water while you rub them between your hands.

5. Wet a microfiber cloth with water and use it to “rinse” off any access soap from the shoe.

The microfiber cloth will also help dry the shoe and pull up any lingering stains. You can get the shoe wetter to rinse it if needed before dabbing dry with the microfiber cloth

6. Stuff your shoes with newspaper or paper towels and place them somewhere inside to dry. Be sure to leave the insoles out of the shoes while everything dries.

The newspaper will help dry out the inside of the shoes as well as help them retain their shape. Placing the shoes inside to dry will protect them from being exposed to excess moisture and humidity (which could lead to mold and stinky smells) as well as out of the bright sun and excess heat which could warp the shoes as they dry.

And voilà! After letting your shoes sit to thoroughly dry (at least 8 hours) they should look sparkly fresh! Re-lace them and you’ll be ready to head out the door.

Okay, but really… Why can’t I just use the washing machine and dryer?

Not only could the shoes damage your machines, the water, heat and detergents will actually damage the foams and adhesives in your shoes. Even if they look alright when they come out of the machine (which they probably won’t), you will dramatically reduce the life and effectiveness of your shoe. Shoes made with EVA foam are especially susceptible. The dryer will also warp your shoes and can even shrink your insoles!

Cold Weather Running (as told by Team Terra)

What is your must have piece of gear for running in the cold?

Asher: One must-have for me is long socks. If its cold, I can't stand for my ankles to show, no pun intended. Also, if its extra cold, I need my ears covered - so some sort of ear covering/headband is necessary.

Brennan: Thick running socks.

Brittany: Gloves. I really like mittens because your fingers share body heat, but my hands are always the last thing to warm up so running in the cold requires gloves or mittens for me!

Tiff: If it’s actually cold, a mid-weight jacket.

What's your advice on layering for running?

Asher: If I put too many layers on, I start to regret it by the end of mile 1. Warming up happens faster with every layer you have on, so you have you to have just enough to avoid overheating. Thus, its appropriate for me to start out mildly cold, and then end with enjoying the cold breeze. A base layer shirt with one outer jacket usually does the trick. I've always regretted wearing thick joggers on runs, but a wind breaker pant is good.

Brennan: Start with more layers than you’d think, and shed them sooner than you’d think. Your body needs to start warm, but once you’re warmed up, you can go pretty light.

Gloves are a surprisingly effective piece of gear for running in the cold.

Brittany: Start with short sleeve, then long sleeve, then an outer layer. You can shed layers if you layered right, but if you just wear a heavy out layer you won’t be able to shed layers as you warm up.

Tiff: Like Brittany said, start with lighter layers and then add on top of that. This makes it easy to shed layer if you need to. I start with a light layer on all of my limbs before I add other layers. In other words, I would start with a moisture wicking long sleeve shirt and shorts or a short sleeve shirt and leggings. If that’s not enough then I would then wear both a long-sleeve shirt and leggings and then add on top of that either a jacket, a hat, or gloves, (in no specific order) or all of the above.

Let's get some examples: it's 30 degrees, what are you running in? It's 40 degrees, what are you running in? It's 50 degrees, what are you running in?

Asher: With 30 degrees I've got my long socks on, running tights, shorts over that, and a base layer under a thin longsleeve and a wind breaker jacket. Its important for the jacket to have thumb holds in the sleeves. In 40 degrees, I can go with only the shorts and a base layer with the jacket. Long socks are still needed, however. In 50 degrees, I can lose the jacket and the long socks. This weather is warm enough to feel refreshed in just a t-shirt.

Brennan: 50 degrees: shorts & short-sleeve t-shirt; 40 degrees: shorts, long-sleeve t-shirt, maybe a jacket to start, light gloves; 30 degrees: crew running sweatshirt, tights, mid-weight gloves, neck buff.

Brittany: I try to stick with shorts until about 40 degrees. Then anything under 40 I wear pants. That’s easier to do as we get further into the winter because I become more adapted to the cold. I have heard the rule that you should dress for if you weren’t being active and it was 20 degrees warmer. So if it’s 40 out, how would you dress just to go outside in 60 degree weather? Then trust that. Don’t get scared and overdress.

Tiff: I’ll be honest and say that I wear more gear than I probably should because I really don’t want to be cold. At 50 degrees, you’ll probably find me in leggings— maybe shorts — and a long-sleeve moisture-wicking tee, and maybe a hat and a light wind breaker. At 40 degrees: leggings, a long-sleeve moisture-wicking tee, a mid weight jacket, and gloves, maybe a hat. At 30 degrees, you’ll find me in leggings, a warmer, moisture-wicking base layer shirt, a mid-weight jacket, gloves and a beanie.

What's the biggest mistake you see people make when it comes to cold weather running?

Asher: People tend to wear too much for their cold run. I understand the desire, but it only feels good for the first 10 or so minutes.

Brennan: Leaving heavy gear on for the entire run. Even if it feels good to be warm, its extra weight, and you’ll lose fluids faster. You don’t feel as dehydrated since it’s not hot out, but they’re not called sweats for nothing.

Brittany: Overdressing. Layers are fine if you can shed them and tie a jacket around your waist, but trust your gut and know you’ll warm up. Also, don’t stray from tech fabrics just because it’s cold. Running in a cotton hoodie is a sure way to be uncomfortable and really sweaty.

Tiff: Here is where I differ from my colleagues a bit — though people overdress all of the time, I think one of the biggest problems with cold weather running is the mental hurtle it takes to get outside; a lot of people are afraid to dress warmly to run because they know “they’re not supposed to” and then think it’s too cold and never actually get out there. For me, getting out the door is more important than getting a little sweaty or overheating on a daily 3-5 mile run. I say wear what you need to get yourself out the door. If you’re going on a longer run, going to be far out on a trail or aiming for speed my advice would be different, but for your average recreational run, don’t be afraid to wear what you need to gain enough courage to get out the door. As you get more comfortable running in the cold you can (and will!) pivot your getup as needed.

How do you stay motivated to go running when it's cold out? Or do you usually gravitate to another activity?

Asher: Running in the winter is great. You can feel the piercing cold in your lungs and your fingers numbing - this is heightened sensation can only be attained while running in the cold. Cold weather is better for running than hot weather by far. Many athletes actually feel faster in cold weather. Despite the benefits, it can be hard to get out in the cold before you've warmed up. My advice is to find a running buddy or group. Doing an activity with others is generally the best way to feel motivated. If no one is up for a chilly run, however, and you're lacking the motivation, try getting out of your warm clothes and into your running gear. This is the first step to getting out of the door. If you take it step by step you can trick your brain into leaving the comfort of your warm bed.

Brennan: Warm up inside if you can—do dynamic stretches indoors, and you’ll be warm & limber before stepping out the door. And then, if possible, drive to your start point without the heat blasting. Makes it harder to just go back inside, and your car isn’t a cozy place to be either.

Brittany: I try to run when it’s sunniest out, or I run on the treadmill. I do use winter as a time to cross train with classes at the YMCA or swimming.

Tiff: I love getting a good workout in and running is the easiest and most affordable way to do that no matter what the weather. There is also something magical about getting out in the frosty air — even better if there is snow! — and that amazing feeling of getting a hot shower when you come home. That being said, I do usually incorporate a little bit more yoga and strength training into my routine when it’s cold out.

We found the waterfall! And in case you’re wondering, this would be an example of overdressing (or dressing for courage, depending on your philosophy) for a cold weather run…

What's the coldest run you can remember going on? Any fun stories for us?

Asher: I've done several runs in the snow, where I thought, surely, I'd warm up by mile 1, and I just didn't. When running in cold rain or snow, its harder for your body to warm up because of all the moisture. These runs in the snow were painful, but I'd do it again. One thing to be careful of when its extra cold, too, is ice on the road or sidewalk. Slipping and falling in the cold is guaranteed to feel worse than in warm weather. One last point on this note: after your run, you'll want to take a hot shower, but keep in mind that you'll feel better with slowly adjusting to hotter water. Start your shower out with warm water rather than jumping into something steamy - this will be healthier for your body and prevent that weird numb/burning feeling, when your cold skin is met by really hot water.

Tiff: Last year, when I was home in Pennsylvania for the holidays, my dad and I went on a run on the rail trail near my parents’ house. It was icy and very cold out but we were excited to go on one of our legendary running adventures together. He kept telling me about this cool area with a waterfall that was only a couple miles down the trail that he wanted to show me. We kept running and running with no waterfall in sight but thought that surely it must be just around each bend so we kept going. We ended up running about 6.5 miles down this trail before we finally came to that waterfall (my dad originally thought it was only about a mile and a half down the trail — he is notoriously bad with directions)! It was beautiful but we had to hustle back to get to our car before dark since we basically ended up running an impromptu half-marathon; that was definitely a very cold run but it was a memorable winter adventure for sure!

Running Safely

For better or worse we are well into Daylight Savings Time. Right now my Garmin tells me that the sun rose at 7:30am today and will set at 5:27pm. This means that for a lot of people (most people!), when snagging that before or after work run, they will be running somewhat in the dark.

If you are someone who finds yourself hitting the road (or the sidewalk or trail!) during darker hours, it is vital for you to make sure that you are abundantly visible for passing vehicles, cyclists and other runners. While there is more to running safely than visibility, simply ensuring that you can be seen far enough in advance is an easy and simple way to protect yourself and others. Check out these simple tips for staying safe while running during darker hours.

Wear highly visible and reflective clothing.

Did you know that there is a difference between something that is highly visible and something that is reflective? Something is considered highly visible if it is uses bright colors and high contrast. Something that is reflective isn’t necessarily bright but will reflect light. For the best level of visibility you will want clothing and accessories that are both highly visible and reflective.

Put reflective pieces on moving body parts

To increase visual recognition put reflective items on moving body parts like legs and arms — this helps cars recognize you as a moving person, versus just something reflective on the side of the road. If you don’t want to buy a bunch of gadgets and accessories to give you the reflection you need consider trying Safety Skin, a reflective skin spread that comes in a roll on stick. This will let you apply a line of reflectivity wherever and whenever you need it.

Wear a headlamp and/or a light of some kind.

This will not only help you see where you are going but will also help cars see you. Consider lights that blink or flash for even more visual recognition. There are a lot of great clip on options if you don’t want to hold anything in your hand!

Run on sidewalks where able and on the left side of the road when there is no access to a sidewalk.

Sidewalks are obviously going to keep you safer than running on a road in the dark but when that is not possible run on the left side of the road. This will give you a chance to see any incoming cars which will give you time to react if there is a problem.

Run in well lit areas.

While this isn’t always possible, it will greatly increase your safety both from cars (as well as dangerous people) while on your run. Here in Cleveland consider running on Lee University’s campus or heavily trafficked areas of the Greenway.

Run with a friend or in a group.

When it’s dark out consider running with a partner or a group; not only will it add accountability to your running routine it will also help keep you safer. Did you know that we have a weekly group run that meets up at Terra once a week? We meet at 5pm and 5:30pm on Mondays! We run 2 miles at each time slot so if you want a 4 mile run with us, come at 5 and stay for 5:30 or if you only want 2 miles, come at 5 or 5:30. Also, qualify for and join our Terra VIP Facebook group to find running partners!

Stay aware of your surroundings and ditch headphones.

While a lot of us love blasting our music while running that’s definitely not the safest option especially when it’s dark. Instead, consider ditching the headphones all together, running with only one bud in, or switching to bone conduction headphones like Aftershokz which will leave both ears open while still giving you all the music your heart desires.

Carry a phone and make sure someone knows where you are going and when you plan on returning.

It may seem obvious but running with a phone adds a significant level of safety to your run. Beyond the ability to call for help if something goes wrong, you can also download apps like RunSafe, bSafe or the Road ID App which have features such a panic buttons, alarms, location tracking, and audio and video recording in emergencies. When heading out in the dark, also ensure that someone knows where you are going and when you plan on returning.

Though it can be tough to get yourself out for a run when the sun isn’t joining you, logging miles in the dark has its own special satisfaction — just make sure to go prepared and be safe out there!

Lee University’s campus at dawn.

Mixing Up Rest Days

Rest days.

Some love ‘em, some hate ‘em. Whichever camp you fall into, rest days are vital to maintain optimal health and performance.

Especially if you are coming off of training for a race, it is important to make sure that you reset and allow your body adequate time to recover — and don’t forget there is a difference between an active recovery day and rest day! Active recovery workouts should keep 30 to 60 percent of your max heart rate (according to the Journal of Strength and Conditioning Research) while a rest day should allow your body time to completely rest. In other words, going on a hike would be considered active recovery not a rest day.

If you are someone who would prefer that every day was a rest day, this is probably great news; lounging around on the couch does count as a rest day, Netflix junkies rejoice! If you are someone who doesn’t feel complete without your daily workout, a rest day can leave you feeling sluggish and out of your routine.

If you fall into the latter camp, there is still good news! Your rest day doesn’t need to be sitting around on your couch all day but can include some more intentional practices to keep yourself both in tiptop condition and on track with your daily routine.

Foam Rolling

Foam rolling massages out tight muscles and can help prevent injury. Benefits of foam rolling include increased blood flow to muscles, faster recovery times, and less delayed-onset-muscle soreness (DOMS) after strenuous exercise. It is also the perfect rest and recovery day activity, giving both your mind and your muscles a boost. You can find various foam rolling routines online, ranging from shorter, muscle specific tutorials, to longer sessions aimed at working the whole body. If you need somewhere to start, check out this nice 5 minute video from TriggerPoint designed to aid in recovery after logging a lot of miles.

Yoga

Though yoga can easily and quickly fall into the active recovery category, other forms of yoga, such as yin yoga, are slower and more meditative. The slow and prolonged stretching in yin yoga provides increased blood flow, not only for your muscles, but also for fascia and other connective tissue. What’s more, the extended time in poses allows the mind to slow down and relax.

Meditation, Mindfulness and Play

Though traditional mediation is not everyone’s cup of tea, intentionally practicing mindfulness on rest days can be another way to engage a sense of habit and focus on well-being. And mindfulness doesn’t have to just be sitting and thinking about your breathing! It can be creating a thankfulness practice (an example could be naming 100 things that you are thankful in that present moment), journaling, praying, or even some sort of play such as completing a crossword puzzle, reading, or playing a game with your family or friends. Whatever you choose, focus on putting the phone down and staying in the present with those around you.

No matter what your preferences are, rest and recovery days are important for even the most elite athletes (and this is to say nothing about the incredible importance of sleep)! Though a nice “crash-on-the-couch-day” is a wonderful treat now and again, more intentional rest and recovery exercises can also be a welcome boost to any routine.

Running in a Tennessee Fall

It’s true, we have officially reached fall! Not only have we passed the Autumnal Equinox, the weather is cooler in the mornings, the days are starting to get shorter, and every store you go into is selling fake pumpkins and (fake) pumpkin flavors.

For runners, fall means delightfully pleasant temperatures and a chance to start wearing your favorite cold weather gear again… that is, if you don’t live in southeast Tennessee.

If you live here in Tennessee, your version of fall looks more like chilly mornings and crisp evenings with temps worthy of summer in the afternoon. Though I have lived in Tennessee for over a decade now, for this Maryland girl, the adjustment to a Tennessee “fall” is still difficult. I am thankful for the warmer days occasionally, but most of the time I’m just sad that the cozy sweater that I needed in the morning is unbearable by midday.

This extreme temperature fluctuation can also cause a dilemma for runners — hit the road in darkness and experience the joys of a 50 something degree run, or hold out for daylight and fight off 80 degree heat.

Regardless of when you are lacing up, let me offer some suggestions to get the most out of your run during a Tennessee fall.

Morning (Cooler Temp) Running —

We all know that hotter temperatures equal harder runs. Start out for a long run on a 90 degree day and you’ll know immediately that you’re in, not just for a long run, but a longgg run. The reason is that, beyond exerting for your workout, your body is also working overtime to maintain an acceptable core temperature. This means your heart will be beating harder and faster even at lower rates of exertion.

Why am I talking about running in hotter weather in the cooler weather section? Because the inverse is also true. Cooler weather means, “easier” runs. This is one of the reasons that everyone loves a fall race; all of those summer miles can easily add up to fall PRs.

With this in mind, those cooler mornings become the perfect time to practice tempos runs and speed work. Since your body won’t have to exert as much energy keeping you cool, it becomes easier to push your pace and build up strength in different muscle sets than what you would be working at a slower clip.

Try it — Set out for your normal training distance. After warming up for at least 5 minutes (on your run or otherwise), introduce simple speed work. Push yourself to (just below) sprint pace for 30 seconds, then scale back to your normal pace for a minute and 30 seconds before sprinting(ish) again for another 30 seconds. Repeat this pattern until you finish your run. Be sure to cool down and stretch adequately after you finish. Depending on your current fitness level, experiment with interval time and speed variations.

Afternoon (Hotter Temp) Running —

We’ve already established that hotter weather running is harder (and you didn’t need me to tell you that, you definitely already knew). So how do we maximize training when the temps are 80+ degrees? If you have acclimatized to the heat already from summer training, you can definitely still do speed work if you are working on your time for an upcoming race. You might not have as fast as a pace as you would have in the morning, but you will also be giving your heart more of a workout which will increase fitness. But if we are thinking about being inspired by the weather, warmer fall runs provide the perfect opportunity to get in the shade and off the beaten path by experimenting with trail running.

Trail running is always engaging but in the fall runners are in for a special treat as the leaves turn their vibrant colors. If the pull of nature’s beauty isn’t enough to get you out on the trail, consider the benefits of trail running. Trail running strengthens more (and different) muscles than just regular road or treadmill running alone. This is because it engages more muscles as your body finds its’ balance on various terrain, overcomes more hills (both up and down), and leaps over obstacles. Trail running also burns more calories per hour than regular running alone. Beyond the strengthening effects, trail running is also excellent for your mental health. Studies consistently show the benefits of getting into nature; everything from decreased anxiety and stress, reduced blood pressure, increased memory, improved concentration, and boosted immune function.

Try it — Head to one of the many amazing trails that our area has to offer — there are lots of choices for every ability level! For some nice simple loops, Johnston Woods is a great choice (they have both a 1 mile and 3 mile loop). For more options (both simple and hard) the White Oak Mountain Trails in Collegedale are a well trafficked area that can take you farther. And if you really want to challenge yourself, running on the trail system up and on Chilhowee Mountain in the Cherokee National Forest can give you serious elevation, mileage, and views. For all of these trails, runners need to be cognizant of mountain bikers and hikers.

Grab a pair of running shoes that have decent traction and that you don’t mind getting dirty (if you have trail running shoes even better!). Tell someone where you are going and when you plan on being back. Pack water and any nutrition that you need (account for mileage and effort for if you need to bring any with you), then hit the trail! If you need to walk more than you usually do that’s fine, just have fun with it and enjoy the views! The shade from the tree cover will drop warm afternoon temperatures naturally and the newness of exploring trails will bring a fresh excitement for the season.

The fall season in Tennessee might not always look like sweater weather but when it comes to running, a southern fall provides plenty of opportunities to be inspired to try something new, to push yourself, and to appreciate the beauty that we are surrounded with every day.

Happy fall, happy running!

Preventing Plantar Fasciitis

One of the most common complaints people have regarding foot pain is plantar fasciitis.

Though a new pair of shoes will go a long way to help support and cushion injured feet, shoes or inserts alone can't solve this painful problem. Because most of us use our feet all day long, it is difficult to rest the fascia (rest is vital to healing plantar fasciitis!) which often results in this injury sticking around longer than it should. As with anything, this means that the best treatment is prevention!

Ensuring that you strengthen and stretch the muscles in your feet and legs is key to warding off this dreaded injury.

Try these exercises to help keep your feet healthy and strong:

1. Spell the Alphabet — Sitting down (you can do this at your desk or from your couch!) gently extend your foot. Flexing from your ankle, pretend that your big toe is a pen and start "spelling" the alphabet. After completing the whole sequence, repeat with the other foot.

2. Bear Squat to Downward Dog — On the floor, kneel down with your toes curled under and then sit back on your heels. From here, rock side to side on your curled toes to stretch the foot, calf muscles, and tendons. If you have the strength and flexibility, move onto all fours (with toes still curled under) and then press your hips up to move into the "Downward Dog" position. In Downward Dog, gently press your heels toward the floor. Repeat.

3. Towel Pulls — Here's another one you can do from your desk or while sitting on your couch! Start by putting a towel on the floor. Use your toes to pull the towel toward you while keeping your heel on the ground. If you would like to add resistance you could also put a book on the towel. This exercise can also help prevent shin splints.

Beyond exercises, walking barefoot or wearing shoes that engage more of your foot and ankle muscles, can go a long way. Though immediately switching to a more minimal shoe for all running and walking is a recipe for disaster, slowly introducing shoes that challenge more muscles can increase strength and flexibility and ultimately help prevent injury. Look for shoes with a minimal or zero heel-to-toe drop that don’t overdue it with the midsole. At Terra, we carry Altra Running shoes which all have a zero heel-to-toe drop, and Lems, an every day shoe designed to interfere minimally with your foot’s natural movement. Walking barefoot around the house, or even jogging barefoot outside in the grass for a short period, will also strengthen your feet. You must transition to this slowly! Especially if you have weak feet and ankle muscles or are used to wearing very supportive shoes and/or inserts, you need to take it easy or risk injury.

Though we often don’t think about the importance of strengthening and stretching our feet and ankles (and it’s certainly not glamorous), neglecting these underappreciated muscles can result in long term injury or pain.

If you already have an injury that needs to be assessed, come to our free injury clinic, put on by Results Physical Therapy, September 28th from 5:15 - 6pm.

The Pros of Running with a Group

If you’re like me, running is your “me time.” It’s your chance to escape for a little, to clear your head, to catch up on your favorite podcast, or listen to that new music that just came out. Running is a chance to be free for even just a few minutes. And, if you are in fact like me, it is because of these same reasons that the idea of group runs sounds pretty unappealing. Give up my solitary 30 minutes of “me time?” I think not.

And yet…

… there are so many great reasons to give group running a try. (I write through gritted teeth) Since apparently, we both need convincing, let’s take a look at four of those reasons.

Running with a group pushes you — 

Have you ever gotten a really great time in a race even though you didn’t particularly train for it? I have! And you know why? Because I’m competitive. There are all of these people prancing past me like gazelles and I think, "“pshh, I’m just as fast as you!” (I am not) And even though I almost throw up at the end of that race, I realize that I have PRed. Why? Because I had others around me, I pushed myself more than if I were alone. In psychology, this is referred to as the Kohler Effect. The Kohler Effect basically states what we all already know: no one wants to be the worst at something so, in a group, people will work harder than if they were alone. Group running activates this psychological impulse and helps you push yourself a little more than you would have pushed yourself if you had simply been out for some solitary miles.

Running with a group provides accountability — 

Let’s be real. Accountability isn’t fun or exciting or sexy. It’s boring and lame and some days a huge pain in the rear. But that’s the point! You’re not feeling it today? Well too bad, because the group run is already on your schedule and you’ve already committed. Though it may not be exciting, accountability is a powerful tool to help build our habits and our habits build our lives. If you’re struggling to get into a consistent habit of running, a group might be the exact thing that you need.

Running with a group adds variety — 

Bored of the same old, same old? A group run can help! Whether you are in a rut with pace, route, or time of day, a group run can add variety to your regular run. It can even be a surprisingly pleasant change of pace to disconnect your headphones and chat with other people (or just listen to the sounds of the world around you if you’re not superhuman and can’t talk while running).

Running with a group creates community — 

At its best, running is connection: connection to yourself, connection to the world around you, and connection with others. Group runs provide shared experiences that quickly turn strangers into friends and give people things to connect over that don’t revolve around work drama and family gossip. #wholesome

So there you have it, four great reasons to step out of your comfort zone and run with a group. Your faithful “me time” run will still be there when you need it, but give a group run a try and you’ll find “me time” doesn’t always mean alone.

Are socks really that important?

By Brittany Katz

Short answer: YES.

Many of the foot issues we run into at a running shoe store can be helped or fixed by having the right socks. Remember: cotton is rotten. Wearing a cotton sock inside your shoe to be active in is like sweating inside of a heavy, cotton hoodie sweatshirt. It doesn’t breathe, it holds the moisture in, and it feels gross. Polyester socks will keep your skin dry even when you’re sweating. We carry three brands of socks. Be sure to ask me Asher, Austin, or Brennan our favorite brand next time you’re in because everyone has their own go-to sock!

Feetures

Engineered with anatomical design and Targeted Compression, providing a Custom-Like Fit and reduced risk of blisters. We carry three thicknesses: Ultra Light, Light Cushion, and Max Cushion. Ultra Light is a super breathable sock that takes up minimal room inside the shoe. Light Cushion is our best seller, and has a great combo of cushion and breathability. Max Cushion is oh-so-soft! It will literally make your shoe feel softer!

Here are some other highlights of Feetures socks:

• Targeted Compression and anatomical design provide an unmatched Custom-Like Fit.

• Anatomical design enhances fit, delivering maximum comfort and protection by eliminating blisters.

• The Perfect Toe®. (No irritating toe seam.)

• No Show Tab height sits below the ankle for maximum versatility

• 95% Nylon 5% Spandex

Swiftwick

The Aspire series from Swiftwick is our favorite, and the best-seller from Swiftwick. We carry the Zero and One heights, which are both ankle socks. The ASPIRE™ is engineered with firm compression and a thin profile for a responsive feel. Firm compression supports every contour of the foot to reduce fatigue during endurance activities. Built to provide maximum breathability with signature fibers that wick-moisture, keeping your feet cool, dry, and blister-free. The Aspire sock is 55% Nylon / 40% Olefin / 5% Spandex.

Swiftwick is a Tennessee brand, based in Brentwood, TN. The coolest thing about Swiftwick socks is that this international brand makes all of their running socks at the Renfroe sock factory in Bradley County! I had the privilege to tour the facility a few years ago and met the handful of workers who inspect and package every single Swiftwick sock in the USA! 

Balega

We love the Balega Hidden Comfort socks, which have a soft, relaxed fit. The Balega Hidden Comfort No Show Socks offer supremely comfortable cushion and performance mile after mile. Delivering the ultimate protection and impact resistance, Hidden Comfort No Show Socks are composed of extra-fine yarn to provide plush protective cushion without adding bulk.

Key Features of the Balega Hidden Comfort Sock:

• Delivers ultimate protection and impact resistance with a plush, dense cushioned running sock design and a 200 needle-count fabric.

• Keeps feet cool and dry with Balega’s proprietary Drynamix® moisture wicking fibers, plus specially constructed, reinforced microfiber mesh ventilation panels.

• Maximizes comfort with hand-linked, seamless, reinforced toe and high heel tab that helps prevent the sock from slipping into your shoe.

• Extra-deep heel pocket ensures the perfect fit. Each sock is hand-inspected for quality insurance at their factory in South Africa.
  

The most important thing to remember about socks is that thickness, compression, and height are all preferences, but a polyester blend sock is absolutely necessary when sweating! Ditch your cotton socks and invest in some high quality, trusted brands that we can vouch for. We have try-on pairs of all of these socks in the store so you can actually try the socks on with your running shoes before you buy.

Summer Essentials to Keep You Moving

By Brittany Katz

Hot weather is coming; Longer days, blazing sun, and lots of sweat. As runners, walkers, and people who want to be generally active, we have to adapt to the hot southern summer. Here are some of our favorite summer essentials to keep you moving, even on the hottest of days!

1. Body Glide: No matter where chafing happens, you can use Body Glide. Toes, heals, arms, thighs, chest; you name it, Body Glide can help! Body Glide products help prevent rubbing that causes irritation, rash, chafing, blisters and raw skin. They are non-oily, invisible and blend into your skin. They stand up to sweat, humidity and water, and your skin breathes even as perspiration escapes. We have tiny tubes, great for that tiny pocket in your shorts, or a whole stick that will last you all summer and beyond.

2. Run’s Done car seat cover: Save your vehicle’s seats from post-workout sweat with the Run’s Done seat cover. Blue, red, or grey, these covers are easy to use, the non-slip drops on the back stick to your seat, and they’re washable. Nothing is worse than getting back in your car dripping with sweat. Cover your seat and ride without worries.

3. Headsweats running hat: Our white, blue, and green classic running hat are a staple for any summer warrior! These performance hats are so lightweight you’ll forget you have it on. The visor protects your face and eyes from the sun. They’re quick drying with an adjustable strap in the back for a universal fit. Click HERE to purchase.

4. Goodr sunglasses: These sunglasses are THE best. At $25 and $35 depending on the size, these polarized glasses are made for being active in the sun. They don’t bounce and won’t move around even when you’re running! At this price, you can afford to get 2 or 3 pairs for your car, your runs, and your night out with friends. 

What are your favorite summertime accessories? Comment below and let us know!

Eating for Runners: When, what and how?

By Sue Joyner

Whether a person is a new runner or a well seasoned athlete, the importance of properly fueling our bodies to withstand various stressors remains the same. However, no two bodies function identically, so when we eat, what we eat, and how much we eat varies from person to person. One thing is true for all people: our bodies need food in order to function. If we are active individuals, there is an even greater emphasis on fueling our bodies to help us perform and recover well. 

Let’s start by discussing, when we should be eating. At the very least, we should be eating 3 meals a day. When we go long periods of time without eating, this causes our blood sugar to drop which can leave an individual feeling irritable and only increases our cravings. This often leads to eating a greater amount of food at our next meal. Breakfast, lunch, and dinner are vital, and “skipping” a meal should be avoidable at all costs. If possible, try eating smaller amounts of food more frequently throughout the day. This will keep the blood sugar levels from plummeting and our metabolisms working at a steady state throughout the day. 

In addition, what we eat is important to consider because not all food is created equal. Our bodies are going to respond much differently to eating a bag of Cheetos before a run rather than a banana with peanut butter. If we are more concerned with the calorie count of the food rather than the nutrients it is bringing our bodies then there is a greater problem at hand. When considering what to eat, start at the basics. If it grew from the ground and man hasn’t manipulated it very much (or at all), then it is more likely than not, healthy for us! If it’s packaged or canned items, check the list of ingredients under the nutrition facts. Usually the less ingredients, the better. Try to get food as close to its purest form as possible. 

Finally, our energy, performance, and recovery levels are incredibly dependent on how much we are eating. Not eating enough can lead to low energy levels, potential injuries, and burnout. Too much will cause us to feel sluggish or gain weight and motivation decline often follows. Knowing how to eat can feel overwhelming and confusing, but I encourage you again, to start at the basics. Start by practicing listening to the cues your body is sending you. When you’re hungry, eat. When you're thirsty, drink more water. Remember, I used the word practice. This is something that takes time to learn, and practice is the only way we can get better at it. Through times of trial and error, perseverance will help you break through and finally gain some leverage on your nutrition.

Where are you, motivation?

By Asher Johnson

Oftentimes it can be hard to find motivation to run. Having a refreshing jog in the rain or an exhilarating run in the cold doesn’t happen too often. Its easy to wait for better weather or better moods, but sometimes it's important to push through that rainy-day-stay-in-bed attitude. While we want to run when we feel like it, or when its fun, and that is good for us, it can, in fact, be super important to force ourselves to run when we don’t feel like it. The benefits of exercising or running when we don’t feel like it can be enormously valuable for our mental and physical well-being. 

Typically, we all have some sort or goal when exercising. Whether it is walking daily to stay active or running some added sprints to become faster, every activity entails a goal, and every goal entails an activity. An important aspect of accomplishing your goals is that of perseverance. Goals are not always easy to accomplish, and generally, the hardest part of your activity is sticking with it and making yourself work towards that goal. This is why it is great to have a running group or workout partner to motivate you to keep going. But the path to self motivation is not easy, and as Nike’s slogan says, sometimes you need to, “just do it.” In fact, one self-motivated effort makes the next effort easier. 

When you don’t feel like running, but you make yourself go anyways, you are participating in an important mental training that is much more potent than any physical strength or cardio building activity. Mental strength and self-motivation are abilities that need training and strengthening too, just like any 5k or half-marathon needs training. Pushing ourselves to go running or go workout is an extremely important aspect of mental training. And, while we might not feel motivated beforehand, after working out we’ll feel satisfied and boosted by released endorphins. 

By no means should you workout when injured, recovering, or resting, however, if it's just a lazy day remember that overcoming and pushing yourself to workout anyways will have very important benefits for your future drive and self-motivation. There are two types of training needed to reach your goals, and the first type is mental training.