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.

Terra Testimonial: Bonnie

While it is true that we are a running specialty store, we are also here for anyone who needs a comfortable, quality shoe. This includes runners and walkers but is also for anyone who wants to protect their knees, hips, feet, and back by wearing a properly fitting, appropriately cushioned shoe. Don’t just take our word for it — hear what Bonnie has to say…

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.

Terra Testimonial: Michael

Did you know one of the most common problems we see when fitting for people for shoes is that they are wearing the wrong size? From your foot going numb during activity, to blisters and soreness, to toes hurting, to shoes wearing out quicker than they should, having the wrong size can cause a lot of problems. Especially when choosing a running or walking shoe, it is vital to make sure that you are in the correct size! Don’t take our word for it, check out what Michael has to say in this latest Terra Testimonial.

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.

Brittany Selected as 2021 Community First Honoree

Every year Cleveland State Community College presents the Community First Awards to honor individuals from the region for the ways that they have supported and served the local community. This year, our very own Brittany Katz was selected as an Honoree in Philanthropy!

If you have been around Cleveland for a while, Terra owner Brittany Katz is no stranger to you. A board member of MainStreet Cleveland, the Chamber of Commerce, and currently the “Sargent in Arms” for Cleveland’s Rotary Club, Brittany has been an active member of the Cleveland community since she moved here in 2016. Though she has been creatively using Terra and her other venture Cleveland Coffee & Market, to support the community from the very beginning, after the difficulties of this past year, she wanted to give back in a more direct way. Out of this desire, Brittany, along with friend and owner of Carroll Printing Andrea Boddeker, started what they call “The Small Biz Give.” Each month a portion of proceeds and physical goods from their businesses — Terra Running Company, Cleveland Coffee & Market, and Carroll Printing — are donated to a local non-profit. Already this year, thousands of dollars have been donated locally through The Small Biz Give.

“2020 was the most uncertain year we have ever had. Small businesses rely heavily on the local community and we wanted to support the people who have supported us. The Small Biz Give is another way to include customers in supporting their community as well as helping them understand the difference between us and a big box store… when you buy local you support friends and neighbors, you provide local jobs.”

Beyond The Small Biz Give, Brittany and her crew at Terra Running and Cleveland Coffee & Market have been finding ways to rally around the community since the beginning of 2020’s troubles.

“We started by fundraising with the I Believe in Cleveland shirts to benefit those affected by the tornado last April. We also collected donations from customers to help bring hundreds of coffees to healthcare workers at Tennova. We help local artisans sell their goods [through Cleveland Coffee & Market] and, of course, we always use as many local businesses as possible for all of our own business needs; if we are going to spend money we are going to spend it here.”

Though the Community First Awards happen every year, for 2021, the selection committee focused specifically on individuals who put the community first despite the pandemic and all of its challenges. With this in mind, Brittany was selected by the committee as an Honoree in Philanthropy for how she has served the community with generosity and grit even in the face of her own businesses' challenges. In the words of the committee, “Everything she does puts the community first.”

Congratulations Brittany and a big THANK YOU for all the ways that you serve our community!

Terra Testimonial: Josh

Don’t take our word for it. Check our what your friends and neighbors are saying about Terra Running Company. Next up, Josh.

Josh - FINAL w- caption.mp4 from Grandfather Productions on Vimeo.

Meet Tiffany

Meet the newest member of Team Terra: Tiffany!

Q: Tell us about yourself!

A: I am originally from the East Coast — 30 minutes north of Baltimore, Maryland (Go Ravens)! I found my way to Tennessee when I moved here to go to college. After graduating, I worked at Lee University for almost a decade (CRAZY) and I just transitioned to Team Terra! Though you will definitely find me working on the floor in the store, I am also going to be helping put on events and managing our marketing. Other things to know about me? I love coffee, music, travel, and my cat Theodore (who is perfect).

Q: What is your favorite thing to do outside?

A: Not surprisingly, my favorite thing to do outside is run! If we are getting specific, trail running has become my favorite even though I am relatively new to it. Since I also love hiking, trail running is the best of both worlds. Recently, I have also started mountain biking, which has been a blast. I am so thankful that there are so many amazing trails around the Cleveland/Chattanooga area!

Q: What is your favorite movie, book, and TV show?

A: Though I definitely enjoy a good movie, I am generally more of a documentary person. Right now I would recommend Kiss the Ground and Honeyland (two completely different types of documentaries). As far as books, my “favorite” is probably Behind the Beautiful Forevers by Katherine Boo. It is honestly a tough read since it is about real people living in the slums of Mumbai, but it is excellently written and certainly sticks with you long after finishing. My favorite TV show is much lighter than either of my previous picks — Parks and Recreation! I don’t know if watching Leslie Knope and the crew in Pawnee will ever get old for me. Brooklyn 99 is definitely a close second, though!

Q: How long lived in Cleveland?

A: If you count my time as a college student, I have been in Cleveland since 2009, though I officially moved here in 2013 when I started working at Lee University as a Resident Director. It is crazy that I have been here for so long!

Q: What is your advice for someone looking to be fit for shoes, never been to Terra?

A: Don’t assume that you know your shoe size! Running shoes should fit a little bit bigger than your regular street shoe since feet swell during activity. I made this mistake when I first got into running and ended up with a lot of blisters, a lost toenail, and numbness and tingling in my feet — all because my shoes were too small! This is why it is so important to let us size and fit your feet; we will help get you in a pair that feel comfortable for whatever type of activity you plan to do in your shoes.

Brennan's Favorite Things

By Brennan Humphreys

While Terra is best known for its selection of specialty running shoes, we carry all sorts of extra accessories that will make your running life a bit better. These are some of the things that keep me moving.

Swiftwick Pursuit Four

Golly, these socks are something else. The Pursuits deliver more bang for your buck than any other running sock. They’re designed especially for the trail: they swap Swiftwick’s trademark olefin for merino wool (which keeps your toes warm in the winter and your feet dry in the summer), add a bit more cushion, and the “four” height (equivalent to “quarter” socks) provides extra protection from trail debris. While they’re meant for the trail, I use the Pursuit Fours for anything and everything--my current pairs got me through two summers of landscape work and half marathon training, and they’re still kicking.

Nano Foot Roller

Strong, healthy feet are something I overlooked for a long time. Foot pain/injuries are often the result of more serious injuries farther up the body, but developing strong, flexible feet can also help battle against a host of injuries and make you a faster, more efficient runner. The Nano can help work out any kinks or minor aches in your feet after a long run or shift. And if you’re a trail runner, when paired with ankle/foot mobility exercises, the Nano will help make you stabler on more technical terrain.

FlipBelt Running Belt

I try to run pretty light. If I can avoid carrying anything, I will. But if I do need to carry something--nutrition on a long run, car keys, my phone--the FlipBelt is my go-to. Many running shorts are built to carry a couple small items: one GU, or a couple keys. The FlipBelt is the Bat Belt of running, though. It stows a seemingly endless amount of items, and it keeps heavier items from bouncing around the way they might in a pair of shorts. Another perk for summer running is that it’ll keep your stuff drier than if it was bouncing around in your sweat-soaked shorts.

Headsweats Race Hat

Quick-drying and lightweight, this hat is the perfect summer running cap. Lined with an interior sweatband, this hat will heep the sun & sweat out of your eyes. The underside of the brim is black to prevent any glare, while the white upper deflects the sun. To make hot runs a bit more bearable, slip a couple ice cubes into the hat at the beginning of your run. The snug fit of that hat will keep them from sliding around too much, and the quick-wicking fabric will keep your hat from getting soaked. Click HERE to purchase one!

Terra Testimonial: Ally

Don’t take our word for it. Check our what your friends and neighbors are saying about Terra Running Company. First up, Ally.

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Ted White and Blue: A Terra Classic

By Brittany Katz

The Ted White and Blue group run on July 4th weekend has turned into a Terra favorite over the years! On traditionally one of the warmest and most humid mornings of the year, we gather to celebrate our Independence as a nation by running around downtown Cleveland!

This year, we will continue the tradition on July 3rd at 8am! Meet us at Cleveland Coffee & Market at 8am with your friends, family, kids, strollers, dogs, and running shoes. We will run 2-3 miles around downtown Cleveland and through Lee University campus. Runners and walkers of all paces are welcome!

The most fun part about the morning is the chance to get decked out in your Red, White, Blue, AND Terra gear to celebrate the morning!

While we weren’t able to have the Ted White and Blue Group Run last year, here are some pics from 2019!

Thanksgiving Day Races to be Part of Greenway 20th Celebration

The Cleveland/Bradley County Greenway is partnering with Terra Running Company of Cleveland to sponsor several celebratory races in conjunction with Terra’s traditional Thanksgiving Day 5k on Thanksgiving morning, November 25 at Tinsley Park.

The races, which range from a 20K to a 2-mile walk will commemorate the 20th anniversary of the greenway being a part of our community. The races will culminate a year of celebration that has included commemorative banners on the greenway, placement of a piece of new public art, and other recognitions.

“We wanted to have some kind of event where everyone who wants to can participate,” said Cameron Fisher, chairman of the Cleveland/Bradley County Greenway Board. “It made sense to host a commemorative race/walk, as the Thanksgiving Day 5k and other races have become a mainstay of events that happen on the greenway.”

“This is a one-time event to celebrate the 20th Anniversary of our beloved Greenway!” stated Brittany Katz, owner of Terra Running Company. “The Thanksgiving Day 5k will be combined with the celebration making for a once in a lifetime opportunity you don't want to miss!” Katz shared that the distances were designed to allow the whole family to participate, from a seasoned runner to someone who enjoys a leisurely stroll on the greenway.

Fisher explained the idea to add several race distances that represent the 20th anniversary of the greenway, starting with a 20K (12.43 miles). There will also be a relay option with the 20K allowing for a team of four participants to each run a 5K (3.1 miles). The traditional 5K will also be offered, as well as a 2.0-mile walk/run. All will originate from a starting point located at Tinsley Park near the Dog Park.

For those who wish to participate remotely, there will be a virtual option for the 5K, 20K and 2-miler. All registered virtual participants receive the same items as in-person.

Registered participants will receive a t-shirt commemorating the anniversary, which will include a map of the greenway on the back of the shirt that matches the map displayed on way-finding signs along the greenway. Participants will also receive the traditional beanie as part of the registration fee. 

“Registration will be limited due to the parking capacity at Tinsley Park, so participants are requested to register early,” Katz stated. “Early registration also allows ample time to train for the chosen race(s).” Katz went on to say that no exceptions can be made once registration caps are met and the 5k has filled up every year in the past. The numbers will likely be higher with the added race options.

More details regarding race fees, the courses, timing, packet pickup, and other information is available by visiting runsignup.com/Race/TN/Cleveland/TDay5k.

Customer Spotlight: Andrew Crouch

By Brennan Humphreys

I recently went for an early morning run with my good friend and trail enthusiast Andrew. We did a few quick miles on the trails at Johnston Woods, and afterwards Andrew was gracious enough to share a bit about himself as a runner, as well as some of his favorite gear from Terra.

Describe yourself as a runner, Andrew.

Inconsistent! I opt for the trails. I like feeling the trail--not to be too hippie, but I like feeling one with nature, in touch with the whole experience.

What animal do you most identify with when you run?

Given my last name, I have to say tiger. I’m known as Crouching Tiger in a past life.

What’s your favorite running spot in Cleveland?

Does here count? When I want to go for a run in the evening, I’ll drive ten minutes just to go to Johnston Woods so I can get a good 3-mile loop in.

What are your preferred shoes?

I’m really enjoying my Altra Lone Peaks for trail running. I prefer running in my Lone Peaks so that I’m getting the protection that I need from the hard rocks and roots, but I’m also getting the full feel of the trail. When I run on the Greenway, I wear my Altra Torin 4.5s. I don’t like the feeling of pounding on the concrete, but the cushion on my Torins helps with that.

Favorite running accessory

Intimate or otherwise? I’ll say SAXX underwear. It’s really important.

Favorite outdoor activity besides running

Either yoga on the dock at Johnston Woods, or hammocking.

Favorite CC&M  drink?

Cloud Brew!

If you could run with any famous person?

Chris Evans, as Captain America

Anything else you’d like to share about the Lone Peak?

I like that I get all the protection I need. I never hurt from these shoes. My toes are able to spread out, and I can really feel the trail while I’m running on it, so that I can keep balance. It’s incredible, how you can get both/and: all the protection you need while also feeling the trail!

Andrew runs in the Altra Lone Peak 5, a trail shoe that we carry in both men’s and women’s sizes. Like Altras road running shoes, the Lone Peaks have a 0mm heel-to-toe drop for a balanced, natural ride, and their foot-shaped toebox helps your foot move like it’s meant to, while still providing exceptional protection and traction.

Train for one of these great fall races

Racing is back! We are so excited to be able to share such a packed fall race schedule! Check out these great Terra Timed races in our area this fall.

August 28: Junior Achievement Race to Achieve 5k + 1 mile

Tinsley Park, Cleveland, 8am

Fun fact: the JA Race to Achieve 5k was the first Terra Timed race ever 5 years ago! Our timing business has grown so much since then, but the JA Race to Achieve will always hold a special place in our hearts! The race supports Junior Achievement of the Ocoee Region, whose mission is to inspire and prepare young people to succeed through financial literacy, work and career readiness, and entrepreneurship. This is a fast, flat course starting and ending at Tinsley Park across from the dog parks.

October 1: Funky Monkey Glow Run 5k + 1 mile

Rhea County Community Center, Dayton, TN: 4pm

If you love glow runs, this event is for you! RC3 puts on a phenomenal glow run each year through the streets of Dayton. Dress in your lights and glow sticks and enjoy running in the dark for this fun fall evening race. The race supports the programs of the Rhea County Community Center.

October 2: Autumn Rocks 5k

Lafayette, GA, 4pm

Lafayette, Georgia puts on the Autumn Rocks festivities each year, and we are so glad to be coming back for the 2nd time! The 5k course is around the beautiful LaFayette Golf Course, providing shade for this afternoon race. The race is accompanied by a Golf Tournament, so check out Catoosa County, GA for lots of fall weekend fun!

October 16: North River YMCA Ghosts and Goals 5k + 1 mile

Chattanooga Riverpark, 8am

The North River YMCA puts on a stellar 5k at the Chattanooga Riverwalk, and we love helping them raise money for the great YMCA programs. This is a well organized, fast, flat event right along the river! Costumes are encouraged and there is a Monster Mile for kids and walkers.

October 16: Willowbend Farms Run For Their Freedom 5k + 1 mile

Greenway Park, Cleveland, 4pm

Back in person for 2021, the Run For Their Freedom 5k + 1 mile is held at Greenway Park in Cleveland. This is a main fundraiser for Willowbend Farms, which is a non-profit organization with a mission to restore survivors of human trafficking, sexual exploitation, and sexual violence. Finisher’s get a t-shirt and finisher’s medal for their participation!

October 23: Cleveland Half Marathon & 5k

Downtown Cleveland, 8am

The Cleveland Half Marathon and 5k is back for its 4th year in 2021! Runners have come to love the huge finisher’s medal, great fan support, and fun post-race bash! There will be a new course for both 13.1 and 5k distance in 2021.

November 25: Thanksgiving Day 5k

Tinsley Park, Cleveland, 8am

Our Cleveland Thanksgiving Day 5k is a hometown favorite! Run with your friends or family on Thanksgiving and earn that turkey dinner. This race has sold out every year, so be sure to sign up early! We will be giving away the 2021 version of everyone’s favorite beanie hat. Donate canned goods at packet pick up and race morning for the United Way of the Ocoee Region.

Meet Brennan

Meet the newest member of Team Terra: Brennan!

Q: Tell us about yourself!

A: I'm a recent Lee graduate, and while I plan to eventually pursue graduate studies in literature, I'm taking some time off from school first. I always wanted to work at a running store in high school, so I'm very happy to be at Terra! These days I give most of my time to reading, running, and searching out Cleveland's hole-in-the-wall restaurants.

Q: What is your Favorite thing to do outside?

A: I'm usually trail running year-round, but lately I'm loving pickleball, and the occasional backpacking trip.

Q: What is your favorite movie/book/tv show?

A: Oh my, tough to say. I don't watch much TV, but Another Round, which won the Academy Award for best international film, was one of my apartment's favorite movies of 2020—equally poignant and hilarious. As for reading, these days I turn to the poetry of Gwendolyn Brooks and the devotionals of Thomas Merton.

Q: How long lived in Cleveland?

A: I've been in Cleveland since 2017! I'm Knoxville native, but I've loved my four years farther south.

Q: What is your advice for someone looking to be fit for shoes, never been to Terra?

A: Don't let brand name sway you! All the shoes we carry are made by reputable companies. You'd be surprised how often a shoe brand you've never heard of makes the best shoe you've ever worn!

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 Events Downtown and Beyond in Cleveland

By Brittany Katz

Tennessee’s summers are the best time to enjoy the great outdoors! Here are some of the summer events we are most excited about in downtown Cleveland and beyond. Take advantage of the longer days and warmer nights with these great summer events!

MainStreet Cruise-In: MainStreet Cruise-In is the last Saturday of each month from May until October from 1pm to 6pm in historic downtown Cleveland around the Courthouse Square. Car enthusiasts show off their vehicles as all types of cars are displayed from classics to special interest and current models. Come enjoy the cars, shop, and grab a coffee or ice cream at Cleveland Coffee & market. The car shows are free family events, and a great way to spend a Saturday afternoon downtown.

First Friday Festivals: Let’s Go Downtown for Friday Festivals with live music each Friday in June! Enjoy great music and food at First Street Square, bring your family & chairs for free entertainment. Sponsored by WACKER Charleston and presented by MainStreet Cleveland and the Cleveland Bradley Chamber of Commerce Tourism Development. The music lineup in 2021 is great!: 

June 4 – The Tommy John Band featuring Yattie Westfield

June 11 – Greg Erwin & 200 Proof country favorites

June 18 – Just Us Bluegrass

June 25 – The Dexter Thomas Band

Movies in the Park: The Community Foundation’s Emerging Leaders Council has planned three movie nights taking place this summer in Greenway Park. This event is FREE to the public; all you need to bring is your family, some chairs or blankets, and anything else you need to make your movie night under the stars comfortable. Food trucks will be available to purchase concessions starting at 7 p.m., with the feature beginning at dusk (around 8:30 p.m.). Children under the age of 18 must be accompanied by a parent. This summer’s movies are as follows:

May 21: Ralph Breaks the Internet

June 25: Star Wars: The Rise of Skywalker

July 16: Trolls World Tour

Keg, Cork, and Barrell at the Museum Center at 5ive Points, June 12th, 3-7pm

Courtyard (General) Admission $50, VIP Admission $100

Come join us at our premiere beer, wine, and spirits festival. Seated in the heart of downtown Cleveland, the Museum will be hosting a summer festival of local and regional craft beers and wines. The courtyard will feature more than 18 different beer and wine suppliers along with local food vendors. For an additional $50, 100 guests will have the privilege of entering our VIP lounge, in addition to the Courtyard. The VIP lounge will feature premium wine, mixed drinks, a tonic bar, and hors d’oeuvres. All food and drink is free with the cost of admission. One free tasting glass is included with the ticket purchase.

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!