Main Street Now Conference 2021
By Brittany Katz
I hope you’ll join me at the virtual Main Street Now Conference for three days of content focused on building stronger, more equitable downtowns and commercial districts! I’ll be presenting at the “Morning Wellness Session featuring Terra Running Company” session, where you’ll arm up at your desk and get moving with stretches and some easy movements to get the blood flowing! I will be leading you through the stretching basics that everyone will enjoy. During the session, I will also give you informative tips on how best to shop your favorite running/exercise store to get the best advice and fit for your personal workout, as well as learn how running stores all over the country have successfully activated their community.
Hosted April 12-14, Main Street Now is the premier gathering of local leaders from across the country–and the world—who share a commitment to building vibrancy and economic opportunity on Main Street. You’ll get access to immersive online sessions and networking opportunities to help you strengthen your organization, support small businesses, tell your story, and so much more. Learn more and register today: mainstreet.org/now2021 #MainStreetNow
Trail Review: Johnston Woods
By Brittany Katz
Tucked into the woods off of Brymer Creek Rd. just 10 minutes south of downtown Cleveland, Johnston Woods is a great hidden gem for trail lovers! Johnston Woods Retreat Center is privately owned by Broad Street United Methodist Church, but the trails are open to the public. There are two great trails: 1.4 miles and 3.2 miles. Both are relatively flat, well maintained, and hard packed. You could use trail shoes or hiking boots, but they aren’t necessary on these trails. I have used my road running shoes to walk my dog at Johnston Woods plenty of times, especially if the ground is dry.
Some of you may have been introduced to the Johnston Woods trails during Terra Running Company’s Bear Claw Trail Race and Terra Trail Half Marathon in the past. Even when you’re not running a well-marked Terra trail race, know that the trails are easy to follow. You also have cell phone reception the entire time, so I definitely have had to check the maps on my phone more than once to reorient myself to the parking lot!
When running trails, don’t worry about your pace. You can’t compare one trail mile to the next like you can on the road, so take this change to enjoy the scenery and simply listen to your body. Oftentimes runners will go 1-3 minutes per mile slower on the trails than they would on the roads with the same amount of effort. It’s ok to slow down! The change in footing, elevation, and unpredictability of a trail will all lead to an overall slower pace, and that is ok!
With the spring starting early here in Southeast Tennessee, we have plenty of time to get outside and enjoy the trails! The great thing about taking my dog to Johnston Woods is that it’s often less busy than the Greenway and he loves all the new smells.
Please note that this trail borders private property. Users are only allowed to be on the marked trail. All lakes, ponds, buildings, and any other properties off trail are closed to public use. Thank you to the staff of Johnston Woods and Broad Street United Methodist Church for allowing the public to use these beautiful trails all year round! To learn more about Johnston Woods, visit JohnstonWoods.org or Alltrails.com/trail/us/tennessee/johnston-woods-trail.
Trail Review: Red Clay Historic State Park
By Brittany Katz
Just 20 minutes south of downtown Cleveland, Bradley County is home to one of Tennessee’s most beautiful state parks. Red Clay Historic State Park is a beautifully preserved swath of land close to the Georgia/Tennessee boarder. There are some great paths and trails winding through the park that me and my dog Rocky visited.
According to the Tennessee State Parks website, “Red Clay State Historic Park encompasses 263-acres of narrow valleys formerly used as cotton and pasture land. The park site was the last seat of Cherokee national government before the 1838 enforcement of the Indian Removal Act of 1830 by the U.S. military, which resulted in most of the Cherokee people in the area being forced to emigrate west. Eleven general councils were held between 1832 and 1837. Red Clay is where the Trail of Tears really began, for it was at the Red Clay Council Grounds that the Cherokee learned that they had lost their mountains, streams and valleys forever.”
There are 3 miles of trails through Red Clay Historic State Park, some paved, some hardpacked, and some trail through the woods. The paved trail is a great loop, good for strollers and easy walking and running. It takes visitors from the parking lot and Visitor’s Center past all of the historic buildings around the property. The Connector Trail is less than a mile and it connects the paved section to the wooded trails. The Council of Trees Trail is 1.4 miles through the woods surrounding the park.
Rocky and I enjoyed Red Clay Historic State Park on a warm early spring day. Leashed dogs are allowed in the park, and Rocky really enjoyed the paths and exploring the woods, as well as checking out the shallow creek running along the trail.
Red Clay Historic State Park is also home to the most beautiful blue holes I have ever seen! (Actually, the only one I’ve ever seen.) The park is home to a natural landmark, Blue Hole Spring, which arises from beneath a limestone ledge to form a deep pool that flows into Mill Creek, a tributary of the Conasauga and Coosa River system. According to historians, the spring was used by the Cherokee for their water supply during council meetings. It is such a beautiful clear blue color, and you can check it out from the land surrounding it or the walking bridge right below.
Whether you’re visiting the area or you’ve lived here all your life, be sure to make a visit to Red Clay Historic Park part of your next outdoor day! It’s a great half day adventure to explore the trails and learn the history of the area.
To learn more about Red Clay Historic Park and access maps, visit https://tnstateparks.com/parks/info/red-clay.
Small Business, Big Community Impact
By Sarah Stephens, Director of Communication and Marketing at the Cleveland Bradley Chamber of Commerce
There is no denying that small businesses and nonprofits were dealt a difficult hand in 2020. Many across the nation are still fighting to save their organizations as states begin to lift restrictions. And our local small business community was not immune to these same difficulties. Even in the midst of these business challenges, two local small business leaders have kept their focus on giving back to the community and have launched a new program specifically to support local nonprofits. It’s called the Small Biz Give and it was created by Brittany Katz of Cleveland Coffee & Market, and Andrea Boddeker of Carroll Printing Company. We were intrigued by this new partnership between two of our Chamber members so we sat down with both women to learn more about this program and how it works.
Chamber: First, tell us a little more about this program.
Brittany: Each month we will be donating a portion of proceeds from each of our businesses to a nonprofit that is here in Cleveland. We wanted a way to get the community involved in the giving that we do with our businesses every month anyway, to put some structure around it so we could share all the great things the nonprofits in our community are doing and how we as small businesses can help them.
Chamber: What brought this about? Can you tell us more about why you decided to do this?
Andrea: Brittany and I work together a lot. We were talking one day about things happening in our community and how we want to be involved and it sort of developed itself. We were talking about how we both support nonprofits and various
different entities throughout the community, but we don’t really tell that story well. We wanted to put some legs to that…and not just continue giving ourselves but involve people in the community and engage them in that giving. We thought this might be an interesting way to help show creative ways we support our community and give people a little bit different opportunity to join us.
Chamber: How do each of your businesses participate in the Small Biz Give?
Brittany: Cleveland Coffee & Market is giving all our proceeds on Tuesdays to that month’s Small Biz Give recipient. Every Tuesday is Giving Tuesday. And each Tuesday we hope the community can get involved by supporting our small business and in turn they know we'll be supporting that month's nonprofit.
Andrea: Carroll Printing Company is giving a portion of all our sales/proceeds to the Small Biz Give which then donates into that nonprofit organization of the month. We decided to do it that way because most of our customers will come to us one day and place an order and pay when they pick up or pay through a PO system, so it wasn't exactly the same; we couldn't really identify a day that we could do it, so we're giving a portion of all our sales, whether it's apparel, screen printing, paper printing or even promotional items.
The first organization to receive funds from the Small Biz Give was Free 2 Fly, a nonprofit that supports, nurtures and
empowers women who have recently completed rehabilitation programs. The Chamber team followed along as Brittany and Andrea, armed with a check and ringing cowbells, presented the February Small Biz Give donation to the organization's president, Haley Johnston.
Andrea: We are super excited about the number of people who came and shared with us that they wanted to help support Free 2 Fly. We are excited that we have had a longstanding relationship with Project Free 2 Fly and we were thrilled to be able to share with them this month.
Haley: We are so grateful for this support and for you guys coming alongside our work here in our community.
Nonprofits interested in applying for the Small Biz Give should complete the application at tinyurl.com/SmallBizGiveCleveland.
Meet Austin, the new guy!
Meet our newest Terra Running Company team member, Austin Calfee.
Q: Austin! Welcome to the team! Tell us about yourself.
A: I have been married for a year and a half now. A student at Lee, I am studying to hopefully one day teach in the field of ethics. I try to stay active by spending as much time outdoors as possible. And I love taking on new challenges, hopefully learning something along the way.
Q: What is your favorite thing to do outside?
A: In the cooler months, I greatly enjoy camping, and in the summer, I like to spend my time out on the lake.
Q: What is your favorite movie (or book, or show) and why?
A: It is too difficult to choose between House, M.D. and Sherlock (Cumberbatch version) for my favorite TV show, so I will have to choose both. I like them because of the clever and sarcastic wit of the main characters.
Q: How long have you lived in Cleveland?
A: I have lived in Cleveland for 19 of my 24 years, with the other 5 being spent in West, TN (Medina).
Q: Any advice for someone looking to be fit for shoes, but has never been to Terra Running Company before?
A: Avoid making the mistake of thinking that because you have worn the same size for many years, it is the most perfect fit. Come on in and let us help you find the best shoe for your lifestyle!
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.
Carroll Printing Company and Cleveland Coffee & Market Announce Small Biz Give Program
Locally owned downtown businesses have joined together to start the Small Biz Give, a give-back program where each business will donate a portion of proceeds to a different Cleveland-based nonprofit organization each month.
Brittany Katz, owner of Terra Running Company and Cleveland Coffee & Market, and Andrea Boddeker, owner of Carroll Printing Company, have pledged to donate a portion of all proceeds each month in 2021 to the nonprofit chosen to be the recipient of each month’s Small Biz Give.
“Its part of our DNA to give back to the community,” said Katz. “Andrea and I came up with this program to put some structure around our giving, get the community involved, and help amplify the voices of the great community organizations in our area.”
At Cleveland Coffee & Market, every Tuesday is “Giving Tuesday.” Katz will be donating proceeds on Tuesday’s to the Small Biz Give and that month’s recipient.
Carroll Printing Company will be donating a portion of all proceeds for orders paid for in the month to the Small Biz Give.
“We want the community to see the concrete ways that supporting our small businesses also supports the community organizations in the area,” said Boddeker. “When you shop local, you support our companies, employees, and local nonprofits through the Small Biz Give.”
In February, the first Small Biz Give recipient is Project Free2Fly, a Cleveland based nonprofit organization who supports and nurtures women. The project includes mentoring and learning job-based skills to make jewelry, handbags, and accessories for sale in their storefront in downtown Cleveland and online. “We walk alongside the women in our program as they are setting goals for their future and work toward those goals together,” said Hailey Johnston, founder, and CEO of Project Free2Fly. “It’s through community partnerships and the support of others like Andrea and Brittany who give to our organization that allow us to be able to do this important work with these women as they work to create better futures for themselves and their families.”
Katz and Boddeker will announce the recipient of each month’s Small Biz Give on their company Facebook pages. Interested nonprofit organizations can apply to the Small Biz Give at tinyurl.com/SmallBizGiveCleveland.
To reach Cleveland Coffee & Market, go to ClevelandCoffeeandMarket.com or email Brittany@TerraRunning.com.
To reach Carroll Printing Company, go to CarrollPrintingCompany.com or email Andrea@CarrollPrintingCompany.com.
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.
Cleveland Half Marathon & 5k Rescheduled for Fall 2021
Out of an abundance of caution and in order to deliver a premier event for participants, the 4th annual Cleveland Half Marathon and 5k presented by Terra Running Company will be postponed until fall 2021.
Due to the state of COVID-19 cases in Tennessee and potential restrictions on public gatherings as a result, all races and supporting events are cancelled for the tentative race weekend of May 15th, 2021. Terra Running Company continues to work with the City of Cleveland and state officials, as well as sponsors and other partners, to confirm 2021 scheduling and plan a safe, in-person race. Specific dates will be announced as soon as possible.
“We are dedicated to continuing to provide the best racing experience to all of our runners, volunteers, and community partners,” said Brittany Katz, Terra Running Company owner and Cleveland Half Marathon & 5k race director. “In order to do that, we found it best to postpone the event to fall 2021.”
Everyone who deferred registration from 2020 to the 2021 Cleveland Half Marathon & 5k will be able to participate in the fall event as planned. Once specific dates are confirmed, race participants will be contacted by the Terra Running Company via email with all related registration options. Participants can also find the most updated information at www.ClevelandHalf.com.
“We encourage everyone training for race weekend to keep moving,” said Katz. “Racing will be back, and we look forward to fall 2021 when we can safely celebrate health and running together.”
As additional details of the event are confirmed, updates will be posted to the race website at www.ClevelandHalf.com.
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Book Review of my Favorite Running Books
By Brittany Katz
Part of the draw of the sport is all there is to learn about running. Besides actually getting out there and hitting the pavement, my favorite thing about running is reading about other runner’s experiences in the sport. Here are some of my favorite running books and why. I have included links to the Bookshop.org listings for the books. Bookshop.org is an online bookstore that supports local and independent bookstores worldwide, so I always choose to order my books there.
Bravey: Chasing Dreams, Befriending Pain, and Other Big Ideas by Alexi Pappas: Ok, this isn’t actually a “review” because I haven’t read this new release yet, but I am so excited to hear from Alexi Pappas. When Pappas was four years old, her mother died by suicide. She admits she has been searching for female role models her whole life, and she has worked hard for everything she’s earned. In 2016, Alexi made her Olympic debut as a distance runner and premiered in her first feature film as an actress. Read along with me and let me know what you think! https://bookshop.org/books/bravey-chasing-dreams-befriending-pain-and-other-big-ideas/9781984801128
Marathon Woman: Running the Race to Revolutionize Women's Sports by Katherine Switzer: This is the book that helped me fall in love with running. In 1967, Kathrine Switzer was the first woman to officially run what was then the all-male Boston Marathon, infuriating one of the event's directors who attempted to violently eject her. Switzer’s experience as a runner is fascinating, especially considering she was embarking on a sport where women were simply not represented at all. The history of women’s distance running is a short one, and this book reminds us just how far we’ve come. https://bookshop.org/books/marathon-woman-running-the-race-to-revolutionize-women-s-sports-revised/9780306825651
Let Your Mind Run: A Memoir of Thinking My Way to Victory by Deena Kastor: I grew up rooting for Deena Kastor in the Olympics and had a signed poster of her on my wall in high school, so I knew I’d be reading her book when it was released a few years ago. I didn’t expect to be so interested in the sports psychology that she taught me and just how much our mind has to do with how well (or not well) we run. This book helped me learn more about how our bodies and minds are connected in activity and everyday life. https://bookshop.org/books/let-your-mind-run-a-memoir-of-thinking-my-way-to-victory/9781524760762
Run to Overcome: The Inspiring Story of an American Champion's Long-Distance Quest to Achieve a Big Dream by Meb Keflezighi: Many of us had the privilege of hearing Meb tell his life story at the Lee University 65 Roses 5k fundraiser dinner a few years ago, or running the 65 Roses 5k with Meb the next day. Meb is the living embodiment of the American dream. His family came to the U.S. to escape poverty and a violent war; 12-year-old Meb spoke no English at the time and had never raced a mile. Thanks to hard work and determination, he excelled academically and became an Olympic silver medalist. This book tells the story of that high, as well as the hard work that came after the Olympics, where he dealt with injury, possible retirement, and ended with him winning the Boston Marathon the year after the devastating bombing. https://bookshop.org/books/run-to-overcome-the-inspiring-story-of-an-american-champion-s-long-distance-quest-to-achieve-a-big-dream-enlarged/9781496402370
On the Importance of Rest Days
By Sue Joyner
Rest days. You either love them or you hate them, but rest days are vital to incorporate into training. While the frequency of rest days can vary from person to person based on age, experience, and type of training, they should still be integrated into each person's training to some capacity. Why are rest days so important?
Muscles need time to recover
As we train our bodies are undergoing stress which causes small tears in our muscles. Our bodies need time to repair the damage which is why a rest day is so important. If we aren’t giving our muscles the time off to rebuild and restore, then we just continue to break down already broken down muscle. This will result in a lack of strength gain and a body more susceptible to injury.
Helps with injury prevention
Stress fractures are a common injury in running often caused by repetitive force or overuse. This combined with poor nutrition can significantly increase the risk of stress fractures and other injuries. Taking a rest day helps decrease the chance of injuries because it gives our bones time to repair and rebuild the damage as well as our ligaments, tendons and joints. This will result in stronger bones that will better withstand the high impact of running.
Our minds need rest too
Keeping a consistent running schedule takes time, preparation, dedication, and discipline. While these are healthy habits to instill in our lives, it’s important to schedule time to give our minds a rest. When we prepare a rest day, we can better enjoy the break, allowing our mind to rest or engage in other activities that bring us joy. This helps us better appreciate the days we do train, as well as helps prevent burnout.
Improves quality of training and performance
Taking time to rest, allowing our bodies to recover, and giving our mind a break, allows us to press restart when we get back to our training. Our bodies will be able to train harder and perform better because we have given our bodies the necessary time to repair and prepare. Try running your next long run on fresh legs. Be intentional with rest before your next race. It’s amazing how much stronger and faster you’ll feel.
Time for other things
Running can easily become an addictive sport. Once we race our first race, experience our first ‘runner’s high’, or set a new PR, we often come running back for more. However, this can cause us to neglect other areas of our lives. Family, friends, nutrition, self-care, and rest time are often the first to be neglected. Intentionally scheduling days to rest allow us to give these important parts of our lives more attention and energy. While physical health is extremely important, leading a “Healthy Lifestyle” means we are taking care of our physical, mental, and emotional health. Make time for other things.
The Benefits of Cross Training
By Sue Joyner
It’s a common misconception that in order to become a great runner you have to run all the time. While it is true that you have to run to get faster, it’s also true that more running isn’t always better. Cross training is helpful with injury prevention, injury rehabilitation, cardiovascular health, muscular balance, preventing burnout, and allowing your joints to rest from the high impact of running.
Cross training in its simplest form is anything BUT running. This often looks like cycling, swimming, body weight workouts, exercises with bands, lifting weights or yoga. It's extremely important to incorporate cross training into your weekly routine. This could look like running 3-5 days a week, and having 1-3 days specifically for cross training. The running (or not running) goals you have will dictate the best kind of cross training for you. If you have a goal to run a half marathon in 10 weeks, a great way to incorporate cross training would be to resistance training or any non-weight bearing cardio 1-3x a week.
If you aren’t training for anything specific and run because it serves as free therapy, then get creative with your cross training and try some new ways to exercise! Kickboxing, Ju-Jitzu, spin class, a hip-hop dance class, anything that sparks your interest and helps you break a sweat.
Cross training is a great way to give your body a break from running, enhance your running performance, and keep you interested in leading an active lifestyle. Try committing to 4-8 weeks of cross training a few days a week and see for yourself what it can do!
Shoes according to Asher
By Asher Johnson
I started working at Terra, the “up-front,” about six months ago. I ran casually before then and still run casually now, but, nonetheless, the way I run has changed significantly. I used to not think about how I was running or about how my body was feeling during runs. When in pain, I would just try to run through and hope it would fade out and go away. Now, however, due to working at Terra and learning about the products we sell, I have started to pay very close attention to how I feel and how I run. From how I breathe, to my pacing, to how I feel in my feet and knees, and my general level of energy, I have started tracking my running form. I run in several pairs of shoes, so firstly, I have recently begun tracking how the shoes make me feel while and after running. Furthermore, I have started tracking the food and nutrition that I consume. Here, however, I will write about some of the highlights from each of the shoes I run in. I will discuss nutrition in a later post,
To list them, I run in the Brooks Glycerin 18, Altra Vanish, Altra Escalante 2, Adidas Ultraboost 3.0, Adidas Solarboost, and Brooks Bedlam 3 (my favorite). It's important to note how different some of these shoes are. The Solarboost and Bedlam 3, for example, are stability shoes, while the Altras are zero drop shoes, and the Vanish is very minimal in design. The Glycerin and Ultraboost provide comparable cushioning, with the ultraboost being lower in weight. The ultraboost is a fun shoe to run in when new and is well balanced for cushioning and speed. There is, however, a minimal amount of rubber sole and low stability causing the shoe to put some wear on the balancing muscles. The shoe, furthermore, has a lower running lifetime due to the thin amount of rubber. The Glycerin is very similar but with some firmer cushion for added stability and tougher rubber. The Altras are a different sort of running shoe in that they are zero drop and wide. The Escalante 2 has cushioning like the Ultraboost but remains relatively stable with the wider base. The Escalante is also relatively durable and I have put some pretty long runs into them. On the other hand, I only use the Altra Vanish for runs shorter than 5 miles. The Vanish has barely any rubber on its sole and is designed to last only a little over 100 miles. On the plus side the Vanish is only 3oz and can be used as a flexible racer. The Solarboost and Bedlam 3 are both stability shoes, however, to put it simply, the Solarboost is clunkier than the Bedlam. The Solarboost provides more protection around the foot, but it also, like the ultraboost, has a thin rubber sole, reducing its running life. For runs less than 10 miles, the Bedlam 3 has consistently been my favorite running shoe. In the following blog posts I will discuss the brands and these shoes in more detail.
2021, here we come! New Year's Resolutions
By Sue Joyner
The New Year is almost here, and I think it’s safe to say we are all eagerly awaiting the arrival of 2021. Naturally, many of us are scoping out the coming year, looking to set new goals that help us set healthier habits and challenge us. If I could recommend one piece of advice when setting goals for 2021, it would be to start small. If you feel like this past year dragged you through the mud, and any good habit you once had is gone, do not fear. Go clean that mud off your pretty face, and start fresh. By setting small, achievable goals it’s easier to build on those goals, stay motivated, and eventually implement it into your daily lifestyle.
For those who are unmotivated, hate exercise, or claim to not have time: start with preparation. Look at the week ahead and pick 2-3 days that week that you can fit a 10-20 minute walk (or whatever method of exercise you enjoy) with your dogs, babies or just you. It doesn’t have to be strenuous or miserable, just get moving. After 3 or 4 weeks of consistently doing this, re-evaluate and ask yourself, ‘is this something I enjoy? Does this make me feel better physically, mentally or emotionally?’ If you answer yes, keep going. See if you can add another day of exercise to your weekly routine or add an extra 5 minutes to your current sessions. Start simple, and prove to yourself you can be consistent. Then you can build on frequency, duration, and intensity over time.
For those who have perfected consistency but are feeling burnt out or bored: let’s get creative. If you’re a treadmill runner, try hitting the pavement. If you’re a greenway runner, try taking a jog through the historic/downtown area of Cleveland, TN. If you’re bored of your normal route around Cleveland, take it to the trails! Or maybe you’ve tried all of the above and running has become more of a chore than something you enjoy. Try a different way of exercising other than running. Cycling, swimming, yoga, At-home workouts, or strength training, there is always more to learn and challenge your body!
For my adventure seekers and competitive junkies: this year may look a little different than you are used to. Unfortunately, similarly to 2020, this new year of 2021 can’t promise any more certainty than the year past. You’ve proven yourself to be strong and this is just another thing to muscle through. So when I suggest to set smaller goals I mean to keep your dreams big, but set goals that are realistic for the time we are living through right now. That may look much different than what you are used to but this is a season to be adaptable. Find new ways to entertain and challenge yourself physically. If you have your eye on a race, go for it! But remember to be adaptable if our current circumstances change your plans.
With the start of a New Year, there is always a subconscious pressure to implement new habits into your life. I hope to encourage you that you can start a new habit, goal, or change at any point in the year. Take the time to decipher what is achievable for this season of your life, set a goal, and show up and give it your best effort. You’ve totally got this year! Stay positive, take care of yourself, and enjoy the little things! Happy New Year!
Places to Run in Bradley County
by Brittany Katz
Originally published at VisitClevelandTN.com November 3, 2020
Running and walking in Southeast Tennessee just can’t be beat! With a great mix of slight hills, gorgeous views, mild weather, and the current changing fall leaves, southeast Tennessee has some of the best places for outdoor activity anywhere! Here are some of our favorite places to run and walk in and around the Cleveland area:
Downtown Cleveland: Whether you’re a runner or walker, taking in the sites of downtown Cleveland is an outdoor activity you won’t want to skip. Downtown Cleveland was built to be walkable, so it’s easy to see the entire area on a short stroll. From the historic Craigmiles Hall where John Phillip Soussa played, to the birthplace of Cleveland at Taylor Springs Park, there is so much to see in such a small area! (Don’t miss a landmark with the Cleveland/Bradley Chamber of Commerce’s Historic Downtown Walking Tour. Guides are available at Terra Running Company, the Chamber offices, and the Museum Center at 5ive Points.) If you want to venture further out, head into the Downtown Historic District. The grid of streets between the Greenway and Ocoee Street are impossible to get lost in. The houses are beautiful and decorated amazingly at Halloween! Lee University’s campus is in the downtown area as well, and the perfectly manicured lawns and safe sidewalks are perfect for pedestrians. Parking is readily available downtown and free any time! If you are looking for a parking lot, check out the city park and public lot at First Street Square.
Johnston Woods: Privately owned by Broadstreet United Methodist Church, the trails at Johnston Woods in McDonald, Tennessee will make you feel like your lost in the Smokies instead of mere minutes from I-75! There is a great 4.2 mile trail system that is well marked, safe, and relatively flat. The leaves look beautiful in the fall! Mountain bikers, hikers, dogs, and trail runners are all welcome. There is a great map of the trails at here: https://www.alltrails.com/explore/trail/us/tennessee/johnston-woods-trail?mobileMap=false&ref=sidebar-view-full-map and a printed version in the parking lot. Be aware that the trails boarder private property and be sure to adhere to all trail rules! Us locals really appreciate Broadstreet United Methodist Church for letting us enjoy these trails year round!
Ocoee Whitewater Center: If you are looking for some more remote trails outside of town, don’t miss the trail system at the Ocoee Whitewater Center in Polk County. It’s an easy and beautiful 20-minute drive from Cleveland and has some amazing sites! The Whitewater Center is where the kayaking was held during the 1996 Atlanta Olympics. There are miles of trails easily accessible from the parking area, and you’ll feel like you’re in the middle of nowhere! If you’re looking for an easy loop, check out the 1-mile loop called the Rhododendron Trail. The trails are open during daylight hours year-round. These trails are great for hikers and trail runners, but they are a bit more challenging than those at Johnston Woods. Learn more about the Ocoee Whitewater Center and trails here: https://www.fs.usda.gov/recarea/cherokee/recarea/?recid=35096
Cleveland Greenway: Cleveland is blessed to have a 4.2 mile continuous paved Greenway that doesn’t have to cross any roads! The Greenway passes by lots of Cleveland landmarks. There are lots of beautiful art sculptures, 21 uniquely painted large ducks, water fountains, pavilions, and benches. It’s a perfect path for walking, running, biking, dogs, and kids! The Greenway connects neighborhoods and shopping centers, giving us all a great tour of all that Cleveland has to offer. Check out a map and the access points all over town here: http://www.cbcgreenway.com/maps/access-points-2/
To learn more about running or walking in the area, check out Terra Running Company, Cleveland’s locally owned specialty running store, located at 90 North Ocoee Street in downtown. We have free lockers that are available to the public to be used for personal items when you head out for a run or walk from our store! Info about group runs, races, and local shopping can be found at TerraRunning.com.
Brittany Katz is the owner of Terra Running Company and Cleveland Coffee & Market located in downtown Cleveland. She serves on the board of the Cleveland/Bradley Chamber of Commerce and Girls on the Run of SE Tennessee. She loves to run, read, walk her dog Rocky, and drink coffee.
COVID Changes Things: A look back on our Fall themed group runs
By Brittany Katz
Usually during the fall, the Terra Van makes trips from Athens, Tennessee to Chatsworth, Georgia timing races. This fall looked very different in the race timing industry due to COVID-19 restrictions, and we knew people were craving some community on their runs. We had the idea a few months ago to fill the fall with socially distant, outdoors, themed group runs. We limited the size of each run with required online preregistration, but each event was free. Masks were required for gathering before and after the run. Participants could run or walk, with the group or on their own, and there was a specific theme each month to participate in. These runs ended up being the highlight of the fall for many of us, and it was exactly the community we have been missing since the spring!
September: Flannel Group Run
We planned the Flannel Group Run on an 80 degree day, but by the time the first day of fall came, flannel wasn’t such a bad idea! It was a cool evening and everyone was encouraged to wear Flannel to celebrate the first day of fall, even during the run! We got some confused looks from those passing by as we ran down Parker Street from people trying to decide if we were runners, scarecrows, or just poorly dressed for a workout. It was a great event and a perfect way to welcome fall!
October: Leftover Group Run
This run was inspired by my day-long task of organizing the leftover race shirts in the basement of our building! From the former Tall Betsy 6k, to the multiple years of Cleveland Half Marathons, to our most recent Spread Hope, Not Germs virtual race, we have leftover race shirts that tell a story of great race memories! For the Leftover Group Run, we limited the number to 25 participants, and they all gave us their preferred shirt size. For many of us, this was the first time running with a group since the spring and it was so. much. fun! We met outside the store on the sidewalk and then ran or walked 2.3 miles together. Upon finishing, everyone got to choose a “leftover” race shirt to take home.
October: Costume Group Run
The Costume Group Run was a super fun celebration of Halloween for adults! Everyone dressed up in their best Halloween costume and we ran through town together dressed up and happy. We had everything from Wonder Women (multiple) to crayons (who matched but didn’t know each other), princesses, cats, and a police officer. Some Halloween costumes are better for working out in than others, but everyone did about 2 miles around town together and it was a blast! We got lots of pictures and enjoyed the bit of daylight left before the time changed!
December: Cookie Run
2018 Cookie Run. Remember a time before social distancing?!
The Cookie Run is a tradition at Terra Running Company, and 2020 will mark our 5th year! This tradition was inspired by my love for cookies and annual desire to be part of a cookie exchange! This year’s Cookie Run will be December 17 at 6pm. Due to COVID-19, this year’s Cookie Run will look slightly different, but we are working hard to make it happen! In the past, we have had up to 75+ people participate, packed them in Bear Brew Coffee and Terra Running Company, and enjoyed hundreds and hundreds of cookies! This year, we will have to limit the number of participants, and we will have servers with masks and gloves serving the cookies to participants. Some cookies will be homemade, so we ask that you avoid those if you aren’t comfortable. We will be running 2-3 miles downtown at 6pm, and then will meet at Terra Running Company afterwards to enjoy the cookies. Strollers, dogs, and kids are welcome, but the roads will be open and it will be dark, so we ask that you dress in reflective and lights and stay on the sidewalks. We all have great memories of the Cookie Run over the years, and we are looking forward to making the event happen again in 2020, even if it has to look a little different! If you are interested I joining, you must register at this link: https://www.terrarunning.com/cookie-run Bring at least 1 dozen cookies per person (individually wrapped is recommended).
Asher's Favorite Things
By Asher Johnson
Terra is at first look a runner’s store, alike to many other running stores all across the world. In Cleveland and the surrounding, however, it is the only one of its kind. Underneath the façade of specialty running and athletic wear, and at its heart, Terra Running Company is much more than a store. It is a player in the substance of society and a building block in Cleveland’s culture. Terra has a love for the people and community it serves. This is my favorite thing about Terra. This underlying purpose, service to the community it loves, guides Terra Running Company’s interactions with customers and lays a solid foundation for any of the endeavors and activities we intend to make.
First and foremost, this is what I love about Terra. Likewise, it offers great products too. Working here gives me the bonus of learning a lot about the qualities of our products. My favorite shoe is the Brooks Levitate 4. I typically run in the Altra Escalante or Altra Vanquish; however, the Brooks Levitate provides a fun boost for an enjoyable speedy 5k. I also really like the Fjallraven Kanken backpacks. They are trendy, but mine has turned out to be pretty durable. I often value style over comfort, but I get both with my Goodr glasses. Without Terra Running Company, I may have never even discovered the brand. Goodrs fit snugly and grip well. I’ve never had one break or become scratched. I really like the circular ones… too bad these sell the fastest.
These three items are some of my favorites, but like I said, the products would be bland without the vision and community of Terra Running Company.
Daylight Savings Tips for Running Safely
By Sue Joyner
The sun is taking longer to rise and our evenings are cut shorter everyday by the early setting sun. Daylight savings is just around the corner, and we all know what that means… the dark days are upon us. Do not fear! Here at Terra Running Company, we offer several different products that will allow you to run at all hours of the day and provide safety while doing so!
Nathan Strobelight
These are lights that attach to your shirt or shorts that allow cars or other runners/walkers to see you while you are running. These lights are small in size, but have two different modes so you can choose to have it flash or shine bright while you run.
Nathan Streak and Vibe Vest
These are two different types of vests you can wear over your shirt that are bright and reflective. The biggest difference between the two is that the vibe is less fabric than the streak.
Nathan Lightspur
These are reflective devices that clip to the heel of your shoe and light up so that you can be seen running down the street.
Reflective Flipbelt
Flip belts are an awesome accessory that will enhance your running experience greatly! Flip Belts sit on your hips and fit similarly to a legging waistband, but they have slots all around the belt that allows you to store items like your phone, keys or nutrition while running. The most recent flip belts have a reflective element included on the fabric, so when light shines on it you’re sure to be spotted.
Sabre Pepper spray
If running in the dark causes any uncertainty try carrying one of our runner friendly pepper spray. These pepper sprays have a quick release that allows you to act quickly in the event you may need it!
Come into Terra Running to explore more options that we have when it comes to reflective wear and accessories!!
Tips to Keep Running Fun
By Brittany Katz
Let’s be honest: sometimes running can get boring. At the same time each day, you grab your same outfit, same shoes, and jog the same route at roughly the same pace. The weather is generally the same each day, and you find yourself listening to the same playlist. No wonder runners get bored! If you aren’t switching it up, you probably have stopped seeing progress physically as well. Changing up your runs will not only get you excited about working out again, but will help kick start your physical progress. If you’re looking for some fun, interesting ways to change it up on your runs, try these:
1. Intervals. Intervals are periods of running hard and fast alternating with periods of recovery. You can run the same distance and get a lot harder of a workout in by simply adding intervals! If you want to be more structured with your intervals, set your Garmin to an interval workout. Start with 30 seconds hard / 1 minutes recovery. If you don’t want to mess with technology, just choose landmarks on your run. For example, run hard from the stop sign to the tree, then recover to the driveway up ahead. If possible, keep running during your rest intervals, no matter how slowly. You’ll burn more calories by adding intervals to a run, as well as work those fasttwitch muscles that aren’t used as often during long, slow distance
Check out the trails at Johnston Woods in McDonald, TN.
2. Change up the route. If you always run out your front door and do the neighborhood clockwise, try it counterclockwise. If you always start at Greenway Park and run the Greenway north, head south instead. If you’ve never done trails, check out Johnston Woods. Changing up your route will get you out of your routine and change the elevation and scenery.
3. Time vs. Distance. If you usually run for time (for example, 30 minutes, or 1 hour) try to run for distance and forget your pace. If you usually run for distance (We see you jogging around the parking lot to get 3 miles exactly!) forget the distance and just run for time! This will challenge you to listen to your body more than your watch.
4. Don’t run. Wait, I thought this was advice for keeping running fun? It is! If it’s becoming a drag to force yourself out the door to run, take a cue from your body and don’t push it. Change up your workout. Walk the dog, do a yoga video, lift weights, or spend time stretching. We all need a break, and running shouldn’t become a chore. Take a few days off and you’ll probably be itching to get out and run again in no time!
Sick of running? Don’t force it! Try something different, like yoga.
Brittany's Favorite Things
By Brittany Katz
Terra Running Company is basically a curated store of all of my favorite things! As the buyer for footwear, apparel, and all of our accessories, I get to stock up on all the running gear I think is the best of the best! That being said, I do have some favorites of my favorites I’d love to share with you.
The Brooks Bedlam 3 is beautiful and functional. My fav!
1. Brooks Bedlam 3: This is my go-to running shoe and has been for a few years. I love the DNA Amp midsole, which is a bit firmer but returns the energy back up to my legs as I run on hard road surfaces. I am obsessed with the knit upper that fits like a sock and it so stylish. It never moves, which is fabulous because nothing is worse than stopping mid-run to fix the tongue on your shoe.
2. Garmin Forerunner 245 Music: Garmin makes the best GPS watches, hands down. The GPS is accurate, the heart rate is always recording and you can watch it live, and the durability is second to none. My current favorite model is the Forerunner 245 Music, which is sporty, not too big for my tiny wrist, and holds up to 500 song files on the watch. I download workout playlists from Spotify right onto my watch and pair it with my Bluetooth headphones, and I’m able to head right out the door without my phone. I love switching the bands from pink silicone for running to brown leather when I dress up.
3. Pro Hair Ties: Me and Sue discovered these hair ties at a running trade show last year, and we were hooked! They’re the only hair ties I use now, even when I’m not running. We have lots of colors to match any outfit, and they look like a bracelet when on your wrist. There is a small plastic hook that you undo to take the hair tie out without having to yank out your hair. It’s brilliant, and makes me wonder every day why I didn’t invent these myself!
4. Stroopwaffles: These waffles are made by Gu, so they have all the properties of running nutrition, but they’re also so tasty I eat one with my morning coffee. If you can’t force down a gel on your run, or need a quick snack after work and before your run, Gu’s Stroopwaffles are the way to go. My favorite flavor is Smores.