CASA Superhero 5k
We love timing races but we especially love it when they are for a great cause; the CASA Superhero 5k is the epitome of that. This fun and fast 5k is not only an awesome way to spend a Saturday morning (superhero costumes are encouraged!), it directly helps CASA assist vulnerable children in our county and beyond. We chatted with Executive Director Natalie Barrionuevo to learn more about the race a what CASA does in our community.
Can you tell us a little about yourself and your involvement with CASA?
I stepped into the Executive Director role in January of this year. Previous to that I worked as the Advocate Manager and Casemanager. I have been with CASA since 2017 and have truly enjoyed every moment of it.
Would you mind telling us about CASA (the work that you all do in the community, what the name stands for, how long have you all been around, etc.)?
CASA (Court Appointed Special Advocate) is a local program that works in the court system to advocate for abused and neglected children. We strive to put our volunteers at the forefront serving as advocates for the children we serve. The volunteers are the ones who go into the homes, meet with the children and speak on their behalf in the courtroom. We, as a whole, advocate for the best interest of the child we are serving. We make recommendations for services and needs in the homes that will assist in creating safe, stable environments for the children and their families. CASA has been serving Bradley County since 2010.
Can you tell us a bit about the Superhero 5k?
CASA's Annual Superhero 5k has been around since 2017; it is known as the Superhero 5k because that is what our advocates are. Many of the children we serve have no one in their lives that looks out for them. Our advocates are the superheros that come in and ensure they remain safe and in stable environments where they have the ability to thrive. Also, our donors are superheros as they choose to invest in one of the most vulnerable populations in our community. When you tie in our advocates and our donors, you create an entire community of superheros ensuring our children can thrive. This race helps ensure CASA staff can continue to support the advocates while they serve children and ensures that CASA can continue to meet the demands of the court system.
When and where is the race? How can runners sign up and how much does it cost?
The CASA 5k is going to be held May 14, 2022 at 8am at Greenway Park in Cleveland TN. You can sign up by going to casabp.org/5k and registering for the race. The race is 25.00.
Anything else that you would want to share?
CASA is in need of new advocates. This year has brought an increased set of challenges with an increase in drug dependency in Cleveland comes a higher case load of child abuse and neglect. This means we are serving more children and need more volunteers to do that. If anyone is interested in volunteering they can go to casabp.org and click on volunteer. They can fill out the inteerest form and someone will be in contact with them.
Tips for Running in the Heat: Terra Girls Episode 3
This week the Terra Girls discuss ways to beat the heat while running and the new Summer Sizzler race series. They also reflect on why Brittany has such a hard time drinking water and share a story about Brennan and sunglasses.
Johnston Woods Backyard Ultra!
There are a lot of races on our calendar and, while we aren’t actually technically timing it due to the nature of the event, the Johnston Woods Backyard Ultra is something that we are excited to help promote and give to! As one of our favorite trail systems here in Bradley County, we love that Johnston Woods makes their trails open to the community despite being privately owned. We chatted with the Interim Director of Johnston Woods, Jenna Lofton, about Johnston Woods and the Backyard Ultra. Interested? Read on!
Can you tell us a little about yourself?
My name is Jenna Lofton. I am the Interim Director of Johnston Woods. I fell in love with the trails during the pandemic. I love running and biking the trails with my family. The summer of 2021, I started volunteering at Wonders in the Woods camps at Johnston Woods. The next thing I knew I was the director of a retreat center! I feel like the luckiest person in the world to go to work in such a beautiful, amazing setting and with incredible people and groups.
A lot of people in our community have heard about Johnston Woods but can you tell us a bit more about it?
If you haven't checked out our website, you need to! We have so much going on in the Woods. We have miles of public trails that are used for walking, running, and biking. Behind the gates, we are a retreat center, a wedding and event venue, and a summer camp. We host corporate events, parties, family reunions, and so much more. Churches and organizations come from all over the country to have retreats. We have award winning catering. We have two lakes on our 375 acres with miles and miles of private trails. We host an innovative and growing forest school called Woodsong Forest School. We have two large buildings, our rustic and historic Hurt Lodge and our new multipurpose Woodland Center. We have a large ballfield, 9 holes of disc golf, the famous Johnston Woods Lake dock, and 12 cabins. We located minutes from downtown Cleveland and Interstate 75 off at 298 Brymer Creek Road, McDonald.
The word "ultra" can strike fear in the heart of any runner! That being said, the Backyard Ultra is a little different. What is it and who is it for?
Ultra is an intimidating word, but we like to think of it as being the very best you can be. The race starts at 7 am. The runners will run the 4.2 mile course on the hour, every hour until they decide they are finished. They can rest, eat, and relax between laps. Yes, some of our runners have over 100 miles in a day but many racers are just testing their limits to see how far they can go. This race is for everyone who wants to push themselves to new accomplishments and reach new goals!
What can runners expect on race day?
The trail is a typical hiking trail lined with wildflowers, ferns, and creeks with the occasional fun obstacle of roots and rocks. There are engaging twists and turns and inclines all under a canopy of towering pine trees and hardwoods. Parking will be on the field behind the Woodland Center. Families and friends are welcome to come hang out on the ball field during the race. There will be limited indoor facilities, but we do have a few restroom options.
What should runners bring with them?
Runners should bring food and a refillable water bottle! We will have some snacks and food options and water a big dispenser for our registered racers. A headlight will be essential if running in the dark. Chairs and shade tents are welcome.
Anything else you would like readers (or possible runners!) to know?
This is a fundraiser race and all proceeds of this race will go to supporting the camps and work of Johnston Woods. We will be using the funds to help kids go to Wonder in the Woods camps.
Runners can sign up for the Backyard Ultra on Terra Running’s website or at johnstonwoods.org.
Our Highlights from the Boston Marathon: Terra Girls Episode 2
This week, Brittany and Tiff discuss some of their favorite highlights from the Boston Marathon, as well as some memories (and lessons learned!) from their first marathons. They also introduce their new book club (that they want you to join!) and show some really cute pictures of a golden retriever.
An Interview with F45 Cleveland
We first met the folks down at F45 Training at the beginning of this year when we were invited to come to the studio to set up during a new member event. We were eager to come, because, like many of you, we had run past their studio many times and were curious about it. Since that time we have continued to connect with their team which has led to us being able to offer a free F45 class for our Terra VIPs on Wednesday, April 27th at 6:30pm. To give those who are interested a better look at what F45 is, we asked studio manager, Troy Vanscourt, some more about their studio and what an F45 workout is all about.
Can you tell us a bit about F45? What is it, when did you all open in Cleveland, etc.
F45 Training Cleveland, Tennessee is a boutique style fitness studio. The F stands for functional training, a mix of circuit and HIIT styles workouts geared towards everyday movement. 45 is the total amount of time for sweat dripping, heart-pumping fun! We opened our doors to the Cleveland community in July of 2021.
What makes F45 different from someone just going to the gym on their own time? What makes F45 different from other specialty gyms?
F45 differentiates itself by focusing on Functional Training, which is a classification of exercise that involves training for activities performed in daily life and is designed to help individuals move and perform better in their everyday activities.
These types of exercises typically involve the use of your full body and multiple muscle groups, and consistent adherence can lead to a range of benefits including improved energy, body composition, metabolic function and sleep, and decreases in fat mass, stress, depression and risk of lifestyle diseases.
Our workouts are fueled and organized by the robust technology systems that we have in place. A series of TVs mounted on the front wall of our studios provide an organized, station-by-station diagram for each daily workout. With the guidance and motivation of the F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout. Integrated with F45TV, LionHeart gives you the power to accurately track your workouts, monitor your heart rate, the percentage of your maximum effort, and the total calories burned to help you reach your true potential.
The employment of our functional and circuit training workouts in a Team Training atmosphere is the final factor fueling F45 Training’s dynamism. The motivation and encouragement in a Group Training facility create a pulsing, upbeat environment where individual health and fitness goals are met and exceeded. This is what makes F45 Team Training, Life Changing!
The word "cross-training" is thrown around a lot. Can you tell us what you understand "good cross-training" to be and how it can be helpful, especially for runners?
Cross training is a widely used term in fitness today however, not all forms of cross training may be helpful, especially for runners. F45 cardio workouts are high intensity interval training sessions designed to improve cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been linked with numerous health benefits and have been shown to reduce the risk factors associated with chronic disease.
F45 Training typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater adaptations in cardiorespiratory fitness.
Would you mind sharing an exercise (or two!) with us that you would recommend runners add into their routine? (and can you tell us why it would be helpful specifically for runners)
Plyo Lunge
Functional fitness exercises are associated with an increased ability to carry out daily tasks and improved quality of life. A major advantage of F45 is an increase in the excess post-exercise oxygen consumption following each session compared to steady-state training. The contribution of excess post-exercise oxygen consumption to overall energy expenditure has a direct influence on body composition. It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly associated with reduced risk of metabolic disease, adverse cardiovascular events and even mortality.
Exercises that we recommend runners add into their routine:
Dead Ball Around the World + 2 Plyo Lunges
4 sets, 45 seconds work, 15 seconds rest
This exercise will promote both upper and lower body strength and stamina as you engage the shoulders, core, glutes, quads, and hamstrings.
4 sets, 45 seconds work, 15 seconds rest
This exercise will improve functional movement and balance while engaging the glutes, quads, core, calves, shoulders, chest and triceps.
Both exercises will especially benefit runners strength, cardiorespiratory fitness as well as help improve body composition.
How can our audience connect with F45? Where are you all located, can people try out a class, meet the team, see the gym, etc.
F45 Training Cleveland TN is located at 210 1st St NE, Cleveland, TN 37311 near Catch Bar & Grill and Ever After Bridal. You can connect with us on all major social media platforms (@F45_training_clevelandTN) as well as via our website f45training.com/clevelandtn , by phone at (423) 813-9253 or simply stop by the studio during our business hours!
Terra Running VIP members have the exclusive opportunity to try out a FREE class on Wednesday April 27, 2022 at 6:30pm by signing up here or anyone is welcome to redeem a trial with us at anytime by visiting our website.
Any final thoughts you would like to share?
Research has shown high intensity interval training workouts significantly reduce abdominal fat and total body mass compared to moderate steady-state aerobic exercise. Reductions in fat mass are strongly associated with a range of additional health benefits. F45 has many beneficial effects on psychological and cognitive outcomes.
More than a fitness studio, we’re a community of people who’ve come together from all walks of life to work towards the common objective of reaching our health and fitness goals. Are you interested in taking the next step toward a healthy and active lifestyle? Let’s learn how we can help you achieve your health and fitness goals with a free Terra VIP X F45 class experience!
Terra Girls Episode 1
Terra Girls is BACK! Tune in for the first episode of the relaunch and learn the history of Terra Girls, how many miles 10,000 steps equals, Tiff's preferred water temperature and, of course, about some of our favorite shoes!
Sock Spotlight: Swiftwick
While we stand behind the quality of all the socks we carry at Terra, ask each member of our team their favorite sock, and you'll get a different answer. Come at the right time and you might overhear Brittany making fun of Asher for wearing tie-dye socks or me for dressing like I'm about to mow my front lawn in the 70s.
My favorite brand we carry is Swiftwick. They're based out of Franklin, TN, but they produce many of their socks right here in Cleveland! All their socks are made in the USA, and they emphasize sustainable production.
Aspire Four in Grey/Stripe
The main reason I love Swiftwick is their versatility! They have multiple styles with different purposes. The Aspire line is lightweight and fitted; the Pursuit line, built for trails, is made from merino wool; and the Maxus line has extra padding for long efforts.
And to make things easy, they label their different sock heights by numbers referring to the inches the sock rises above the ankle. The Zero is a no-show, the One is low-cut, the Two quarter, and so on, all the way up to Twelve, a full calf compression sock! The Four is my favorite height, fitting like a mini crew sock. It works for the trail, the road, biking, and any other sport. I wear the Pursuit in cold weather, and the Aspire in warm weather.
As far as performance, I am yet to find any sock that wicks sweat as well as Swiftwick! They use a special fiber called olefin, which is highly breathable and durable. I have socks from Swiftwick that are eight years old and show no sign of wearing out soon.
Come to Terra and check out our selection! We have multiple cuff heights, including some Great Smoky Mountain themed crew socks.
Book Review of my Favorite Running Books
Originally posted: February 3, 2021
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!
Buy it here.
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.
Buy it here.
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.
Buy it here.
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.
Buy it here.
10 of Our Favorite Running Memes
Let’s face it. We all need to laugh more, especially during these crazy times we’re living in. If you need some fun, mindless scrolling, without the threat of losing a whole day to Tik Tok, here are 10 running memes (in no particular order) to make you smile!
Bernie Wants Some Shoes
The man may only own one pair of mittens but he knows that more shoes get you more miles.
2. My Garmin Though!
Look. No one wants their pace to be messed up because they forgot to stop their watch. This is a completely understandable request.
3. Seriously!?
How many of us have either accidentally stopped our run before reaching a nice round number or had our watch record just a little less to Strava ruining that round number… and with it the rest of our day?
4. Fueling Up for My 5k
Every runner knows that proper nutrition will sustain your momentum and energy… BUT you only really need it starting at about 40 min of sustained activity. Since the average 5k is about 30 min or under, you probably can skip the gels at that distance. (but hey! If you’re confused by nutrition, stop by Terra and ask us all your questions!)
5. Get Humpty Dumpty Some GUs
You know who does need some nutrition? Humpty Dumpty. He’s not only hitting a wall, he’s falling off of one.
6. Pure Bliss
Enough said.
7. Runner’s Tan Lines
As the weather warms up, this is about to get really real for a lot of us…
8. A Runner’s Short Term Memory
Me (after running my first marathon): ***bursts into tears when told I will need to walk to the car***
Also Me (later that afternoon): “I would do that again!”
9. We See You
No matter which runner you are… We see you. We know you. We love you. (but seriously, if you’re the runner with only one pair, come and see us because we know that you’ve had that pair for two years and the outsole is now nonexistent and we’re worried about your knees).
10. Caught Red Handed!
This is a two-for-one because you call out one you’ve gotta call out the other! You know who you are. You buy your spouse shoes just so you can get a pair next month. We honestly really appreciate that energy.
Seasonal Allergies and Running
Ahh East Tennessee. The mountains. The rivers. The temperate climate. The pollen.
Yes. The pollen.
Flowering Dogwood on the Greenway
According to the Chattanooga Allergy Clinic, on a scale of 100 (with 100 being the worst) our area received a spring pollen score of 83.91 and a fall pollen score of 86.18.
Yikes.
And for those of us who love running outside, that pollen count can really be a downer during (and after!) those warm springtime runs. Especially during the age of COVID, no one wants to experience the side effects of seasonal allergies (“it’s just allergies, I promise!”) triggered by our sky-high pollen count.
So what is a runner to do?
While switching up your running habits won’t fix the pollen problem, there are some things that runners can do to help combat the worst of seasonal allergies.
Run later in the day.
According to the American Academy of Allergy, Asthma, and Immunology, pollen counts are usually worse in the morning (especially between the hours of 5am to 10am). The advice here is simple. If your schedule allows, a later afternoon or evening run is a better idea for those who experience seasonal allergies.
Pay attention to the weather and the pollen count.
It is probably no surprise that rain will wash away a lot of pollen, whereas wind will stir up pollen in the air. If you have aggravating seasonal allergies, it actually might be a great idea to go on a run during or after a nice rainstorm. There are also plenty of resources for checking on the pollen count on any given day. Chattanooga Allergy Clinic keeps a 14 day record of the area’s pollen and mold count and pollen.com has a national pollen count map that also has detailed local pollen count information; the Weather Channel app will even give you an allergy forecast.
Be strategic about taking over the counter allergy medicines.
Sure, it’s a no brainer to take allergy medicine when symptoms flare up but it is also a good idea to plan ahead with allergy medicine since some medications take some time to get into your system. Especially if you have a long run or a race coming up, it can be a good idea to plan ahead and start taking your medicine a bit in advance. At the same time, noting which medicines will cause drowsiness (I’m looking at you, Benadryl!) is also worth considering before heading out on your daily run.
Shower and change clothes as soon as you finish your run.
Showering right after a run is a helpful strategy to wash pollen off of your body and keep exposure as minimal as possible. In the same way, changing clothes after a run (hopefully, you’re not putting on those same clothes after your shower!) will help reduce exposure.
Get tested for allergies to identify which days will be worse for you.
If you notice that your allergies are really starting to become a problem, it could be a good idea to find out what some of the culprits are. This is because different allergens peak at different times and seasons. An allergy clinic can also help give you more direction on how to combat debilitating allergies.
Run inside.
This is the saddest of all the options, especially when the sun is shining, but if your seasonal allergies are getting out if hand, there’s always the handy dandy treadmill ready to take on a run no matter the time of day.
What is Heel-to-Toe Drop?
“Heel-to-toe drop” is a term that often gets thrown around when comparing running shoes. Maybe you’ve heard of this mysterious phrase or maybe you haven’t. The good news is it’s a pretty easy concept to understand; it simply means the difference in height between the heel and the forefoot of the shoe. The even better news is, if you’re a beginner runner, you probably don’t even need to worry yourself with it. Simply getting into a quality shoe will get you to where you need to be. However, if you’re getting a bit more into running, are thinking of switching up shoes, or are trying to figure out how to best address a recurring injury, heel-to-toe drop can be a interesting concept to explore.
Heel-to-Toe Drop vs. Stack Height
Brooks Ghost: 12mm drop; Hoka Bondi: 4mm drop; Altra Torin: 0mm drop
First things first, let’s cover some terms. Like we have already mentioned, heel-to-toe drop (or “drop”) is the difference between the heel and forefoot in the shoe. As an example, a high heel shoe has a very high heel-to-toe drop, whereas, if you are walking around barefoot, there is zero drop. So what then is “stack height?” Stack height is how much height is in between your foot and the ground when it is in the shoe. If you’ve ever put on a pair of Hokas and felt like you gained 3 inches, that’s because it has a very thick midsole and thus, a very high stack height. Generally, the more stack height the more cushion the shoe has (though certain materials will feel softer than others). The reason this is helpful to understand when talking about heel-toe drop is because people often get them confused. This is probably because lower or zero drop shoes are often associated with the “minimalist” running movement that was very popular about 10 years ago (think of the book Born to Run or the FiveFinger shoes). While this is somewhat true — proponents of zero drop shoes often are because they believe it is healthier and more natural for your feet— it is not completely true because you can get low or zero drop shoes that have tons of cushion (very unlike those Five Finger shoes). As an example, most Hokas would fall in the low drop category. In fact the Hoka Bondi, our most cushioned shoe in stock, only has a drop of 4mm. Contrast that with the Brooks Ghost which has a drop 3x that at12mm.
Why does this matter?
Courtesy of RunRepeat
It is important to restate that most people don’t need to concern themselves too much with heel-toe drop. That is what we are here for! Come into Terra and we will talk to you about your needs, any injuries you have or have had, what shoes have felt good in the past, etc. But for those who are interested in learning more about running or are wanting to explore how different shoes effect their body and gait it is helpful to consider. This is because research does shoe that lower drop shoes put more load on your feet, ankles and Achilles, whereas higher drop shoes put more load on your hips and knees. This can be good to know if you had or have an injury. Lower drop shoes also have been shown to improve runner’s cadence (the amount of time it takes for you to toe off), while higher drop shoes increase the amount of foot switch time between strides. Studies have also shown that runners were 9.2x more likely to run with a forefoot strike in minimalists compared to regular running shoes, so if you are trying to work on landing more on your forefoot it could be a good idea to test out a lower drop shoe. This being said, that same study showed that, even though runners were almost 10x more likely to run with a forefoot strike in a more minimalist shoe, 70% of runners in minimalists continued to rearfoot strike (Cheung et al. 2016). This matters because a lot of more “minimalist shoes” don’t have the necessary cushion to protect heel-strikers which could potentially put someone at more risk for injury. Because low or zero drop shoes also put more load on the feet, ankles and Achilles, if you are switching from a much higher drop shoe, there is more risk of incurring an injury if someone does not adequately ease into the shoe.
So which is best?
There is not necessarily a “best” drop since it all depends on the runner and what their needs are. Me personally? I like lower drop shoes. I feel the effect it has on my cadence and running form. But I frequently have customers who come in and specifically request higher drop shoes because they like how it feels for them. If you’re not sure what you like, try to think of shoes that you have loved in the past and find out what the drop was. If you have a few different shoes to pull from you might see a pattern… but then again, maybe you won’t! Remember, it is healthy to mix up shoes to help prevent injury. This is because it spreads out that load across different parts of your body. At the end of the day, having a fresh pair of shoes will help keep you injury free regardless of their drop.
How to Properly Clean Running Shoes
Nothing takes away that fresh shoe feeling like getting some dirt and grime on your new pair of kicks. That is why one of the questions we get the most is, “how should I clean my shoes?” This is especially true if the pair of shoes is lighter in color. The good news is you absolutely can (and probably should) clean your shoes to get them looking fresh again! The only catch is that you need to do it the right way or you’ll risk ruining your shoes in the process. Read on for our suggestions on how to get your shoes back in tip top shape.
1.Remove your laces and insoles.
You can set these aside for now or put your laces in a delicates bag (or pillowcase) and run them through the wash (the laces only, not the insoles). The laces are the only part of the shoe that you should ever put in your washing machine (but don’t put them in your dryer)!
2. Rub your shoe down thoroughly (but gently) with a soft bristle brush.
This will remove all of the loose dirt and grime hanging out on the surface of your shoes so that they will be easier to clean once wet. If your shoe has an especially fragile upper, brush in the direction of the knit. It is important that the brush you use has soft bristles (an old toothbrush works great).
3. Use a Mr. Clean “Magic Eraser” on the midsole to remove scuffs and stains.
This works wonders on midsoles! Bonus: if you have white shoes you can also try out the magic eraser on the actual upper of the shoe.
4. Wet a sponge with warm water and a mild soap or detergent; gently start cleaning the shoe and the insoles.
You can also use a water and vinegar solution (on part vinegar, two parts water) for a more gentle clean or equal parts water and baking soda for a cleaning paste (best with light colors). Remember to not scrub aggressively! Gently dabbing and rubbing in the direction of the knit should be sufficient. Repeat this step as necessary. If you opted to clean your laces by hand, rinse them with soap under warm running water while you rub them between your hands.
5. Wet a microfiber cloth with water and use it to “rinse” off any access soap from the shoe.
The microfiber cloth will also help dry the shoe and pull up any lingering stains. You can get the shoe wetter to rinse it if needed before dabbing dry with the microfiber cloth
6. Stuff your shoes with newspaper or paper towels and place them somewhere inside to dry. Be sure to leave the insoles out of the shoes while everything dries.
The newspaper will help dry out the inside of the shoes as well as help them retain their shape. Placing the shoes inside to dry will protect them from being exposed to excess moisture and humidity (which could lead to mold and stinky smells) as well as out of the bright sun and excess heat which could warp the shoes as they dry.
And voilà! After letting your shoes sit to thoroughly dry (at least 8 hours) they should look sparkly fresh! Re-lace them and you’ll be ready to head out the door.
Okay, but really… Why can’t I just use the washing machine and dryer?
Not only could the shoes damage your machines, the water, heat and detergents will actually damage the foams and adhesives in your shoes. Even if they look alright when they come out of the machine (which they probably won’t), you will dramatically reduce the life and effectiveness of your shoe. Shoes made with EVA foam are especially susceptible. The dryer will also warp your shoes and can even shrink your insoles!
My Favorite Things About Race Timing
Thinking about a fundraiser for your organization or club? Love running races and always dreamed of putting on your own? In addition to our retail store, Terra Running Company has been hired by organizations to time races for over 5 years now. We have timed 5k’s to marathon’s, trail races, kids fun runs, mountain bike races, and cross country races. We use state of the art race timing hardware and software to make sure race results are quick, accurate, and easily accessible to participants. Race timing is a unique part of our business and here are some of my favorite things about race timing:
All the people we’ve met! The opportunity to work with people I would never have been able to otherwise is always a great experience. We work with nonprofits, schools, churches, golf clubs, women’s groups, and small businesses.
The places that race timing has taken us! I have been able to time races on pumpkin farms, in the mountains, in towns in Alabama I have previously never heard of, and in every Cleveland park. I loved sneaking away during the 50 mile mountain bike race at Lula Lake to find the famous waterfall, and meeting the barn carts at the pumpkin farm in Athens. Actually spending a day at the race site is always an adventure.
Seeing runners accomplish their goals! It is a unique perspective to be at the finish line of a running race. It is an experience to see the supporters anxiously waiting for their runner to finish, the families who cross the line together, and seeing the emotion on the face of runners at the end.
If you are interested in learning more about putting on a race or having Terra Running Company time your race, email me at Brittany@TerraRunning.com. Over the past 5 years, we have found that having your race professionally chip timed shows potential sponsors that you are serious about putting on a quality event. Using Terra Running Company as your timer gives potential participants the confidence that their efforts will be taken seriously with reliable and timely results.
Compression: It Really Works!
I used to be a compression skeptic. Sure, the tight, bright colored compression sleeves *look* cool, but do they work? Are tight socks worth the hassle of getting them on and off? Aren’t they hot? How will I get tan? All of these questions gave me pause when going for compression socks in the past, until the “Shin Incident of 2021.”
I never had issues with my shins. I have been running for years on hard surfaces, but always had good shoes so I never dealt with sore shins or shin splints. In 2021, I started training for a triathlon. I would run 2-3 times a week, along with multiple bike rides and early morning swim sessions sprinkled in. Even though I was running less (or maybe because I was running less?) my shins started to hurt at the beginning of every run. To combat the shin issues, I would try the advice I dish out to customers daily. I stretched before and after each run. I tried to start the run at a slower pace or even a walk to warm up. When those didn’t work, I decided to try calf sleeves.
The OS1 Knee Compression Sleeve brings down swelling naturally while adding support.
Terra Running Company carries OS1st compression products, and they really are some of the best compression on the market. I tried the plain black calf sleeves and I cannot overemphasize how impressed I was. I was an instant compression convert. I wore them after my run a few times, and then when I felt that my shins would be really sore, I would wear them during a run. A few months later, when I fell hard on my knee trail running, I got a OS1st compression knee sleeve to bring down the swelling naturally. It was a lifesaver!
Even though it was the heat of the summer, the calf sleeves didn't make me any warmer than I would have been without them. According to their website, ”OS1st uses top-quality, high-performance, moisture-wicking materials with a silver-ion anti-microbial treatment. Materials include Lycra Spandex, micro-nylon, nano-bamboo charcoal, and Merino Wool treated with silver-ion for moisture-wicking and anti-microbial.” All that to say, these aren’t cotton socks. These aren’t even cheap polyester socks. These are meant to sweat in, so don’t let the fact that they cover up your skin scare you away.
You may be wondering what makes OS1st different. I’m sure you’ve seen ads for other brand’s “Buy 1 get 45 free” compression socks, or something that seems too good to be true. Well, it probably is. Not all compression is created equally. Their website states that, “unlike some compression products, all OS1st products are 100% medical grade compression. We apply our compression with our patented Compression Zone Technology ® which targets specific joints and muscles so you can be active and pain-free.” These aren’t just tight socks. They use targeted Compression Zone Technology, which varies the compression based on where on your body it is. The compression knee sleeves, for example, have a tighter compression above and below the knee cap to stabilize and give support.
Terra Running Company carries compression products from OS1st for all sorts of body parts: quads, knees, shins, plantar fasciitis (a popular one!), elbows, and more. If you are interested in learning more about how compression can help you stay active, stop in and let me, Tiff, Asher, or Brennan measure and help you find the best compression for your issues! Avoid your own “Shin Incident of 2022."
65 Roses 5k is Back on March 26th
Cleveland’s iconic 65 Roses 5k, which benefits the Cystic Fibrosis Foundation, is back on March 26th! The race, hosted by Lee University, has been going for almost two decades. In preparation for the event we asked race director and member of Cleveland City Council, Dr. Bill Estes, some questions about what runners can expect this year.
Can you tell us a little bit about the 65 Roses 5k? Why is it called the "65 Roses" and how many years has Lee University been hosting this event?
Kids can’t say, “Cystic Fibrosis.” They wind up calling it the 65 Roses Disease. You can read the whole story here. The first walk was in 2001, and the first 5K was in 2003.
How many years have you served as the race director?
Every single year.
Can you tell us about the course?
It starts and ends on the campus of Lee University. The first kilometer is due south to downtown. The longest stretch, on Ocoee Street from Inman to 23rd , is right at 2 kilometers, or 1.25 miles if you are from Pittsburgh. Going five kilometers through Historic Downtown and then the Historic Neighborhood in the spring makes for a perfect 5K.
What can runner's expect at the finish?
This year at the finish we will have coffee mugs for all the runners along with vintage swag, including cotton shirts. Along with water, Powerade, and fruit, we will have the usual big cheering section. And, timing by Terra Running.
Over the years this race has raised over a million dollars for the Cystic Fibrosis Foundation; do you all have a monetary goal that you are hoping to reach in 2022?
We would love to raise $45,000 this year. All runner should know that all $20 of their entry fee goes directly to the Cystic Fibrosis Foundation since local partners underwrite the cost of race for us.
Can runners do more to help raise money for the Cystic Fibrosis Foundation beyond signing up for the race?
If runners want to do more, they can form teams here. And every year we accept donations the morning of the race. Just go to either the run or walk tent. We give receipts if needed.
Do you have a favorite memory or story from your time involved with this race?
Certainly we all remember Meb Keflezighi coming to run and celebrate our surpassing one million dollars raised. Another set of memories revolve around all the people who come up to me each and say, “You don’t know me, but I’ve come to run for ___________.” All of these stories reinforce the work we all do year to year.
What are you most excited about for this year's race?
I think, like many things, the word normalcy comes to mind. Just getting back to putting on a community event where Cleveland and the University can come together for a fun, family friendly event is at the forefront of my little mind.
Any final thoughts?
We dropped the entry fee this year to $20; and nowhere else will get to run a flat, fast course with great swag at that price point. We have had literally thousands of Clevelanders run our race through the years, and I hope they all choose to come back in 2022. We’re working hard to put on the best event we can, and we love seeing Cleveland on the move.
Runners can sign up for the race here or in person at Terra Running. Early packet pick up is at Terra Running on March 25th and the race starts at 9am on March 26th.
What We're Wearing: Shoes (Brennan)
What shoe are you currently running in and what were you running in before this shoe?
I currently rotate between the Altra Torin and the New Balance 880v11. And sometimes I steal Asher’s Brooks Glycerin when working in the store ;) I’ve run in a variety of brands and models, but the Saucony Kinvara has been my most consistent shoe. I’ve had 6 or 7 pairs.
Altra Torin
What have you liked/loved about the shoe?
I alternate between the Torin and the 880 for my daily training: Torins for slower & longer easy days, the 880 for uptempo training runs and the occasional fast workout. The plushness and roominess of the Torin helps with protection and recovery, and the 880 is firm and bouncy without feeling too hard. And its toe box is surprisingly roomy as well.
Anything you don't like about the shoe?
A small gripe, but the 880 has a thick, plush tongue. This isn’t an inherently bad feature—many people prefer the padding—but I find it a bit snug and obtrusive over longer miles. The 860 and 1080 are good choices for New Balance daily trainers that have a thinner tongue.
Who would you recommend the shoe to?
Both of my shoes are geared toward runners with a neutral foot strike (though the wide base of the Torin can provide some extra support to overpronators). I also land on my midfoot when running. The Torin feels incredibly natural to me—it’s my smoothest running experience. The 880 has a quick toe-off, but I feel the impact a bit more in my midfoot.
New Balance 880s
What shoe are you planning on running in next?
I’ll likely return to the Saucony Kinvara 12. I stopped wearing them around the 7th or 8th iteration because of disappointment with durability and design changes, but I’m happy with the direction Saucony has gone now. They’ll replace my 880s.
What advice would you give someone who is looking to venture out and try a new shoe or brand?
I’m more conservative when it comes to trying new brands or shoes—it took me a long time to even entertain Hoka and Altra, though I’m a big fan of them now. I’d advise against researching shoes online unless you have a good knowledge of the technical details of running shoes and of reputable websites. There are a lot of junk running websites trying to get clicks for ad revenue or commission. Plus, it’s easy to get lost in running jargon. All the brands we carry have multiple and comparable models, so it’s best to go to a local store to figure out what type of shoe you need, then try on that type across multiple brands.
What We're Wearing: Shoes (Asher)
Brooks Hyperion Tempo
What shoe are you currently running in and what were you running in before this shoe?
I have a cycle of shoes that I run in, and my most recent addition has been the Brooks Hyperion Tempo. Before this addition, my shoes consisted of the Brooks Bedlam 3, the Brooks Glycerin 19, the Altra Escalante and Vanish, and the On Cloudultra (for trails).
What have you liked/loved about the shoe?
For the Hyperion, in particular, I really like how light weight and springy it is. It stays snug to my foot and is super breathable. I have been using this as a short distance trainer, but I have definitely done some long runs in them (15 miles).
Anything you don't like about the shoe?
After a couple longer runs, I decided that this shoe needs to stay as a trainer/racing flat. The Hyperion is designed for speed work and training, and so I don't plan to use it longer than a three-mile run. There's not a lot of cushioning to the shoe, so it's not preferred for distance.
Who would you recommend the shoe for?
I really like this shoe as a trainer or racing flat. It would be my first choice for someone looking for a racing flat from Terra. I would also recommend this shoe for runners who are hoping to increase their race times and are looking for a faster ride. This is a good shoe for track athletes and school runners. I would, however, not recommend this shoe to someone just getting into running or looking for a causal jogging or long-distance shoe.
What shoe are you planning on running in next?
If I do not update my Brook's Glycerin 19s (these have been the best for all my longer runs), then I plan to run in the Brooks Levitate 5.
Saucony Ride 14
What advice would you give someone who is looking to venture out and try a new shoe or brand?
There's a lot to consider when exploring new running shoes. Budget and color can seem like the first considerations for a new pair of running shoes, however, once moving passed these decisions, I would recommend having a goal in mind for the specific pair of shoes that you are getting. When looking for running shoes, you'll want to know how many miles you plan to use the shoe for and how long each of your runs might be. If you have multiple desires, you'll want to tend towards a less specialized shoe like the Saucony Ride, or, if you want to specifically train for a marathon, you'll want to look for well-cushioned shoes with a comprehensive rubber sole, like the Brooks Glycerin.
Anything else you would like to share?
If you are looking to run races in the future or increase your personal race times, I would recommend using at least two pairs of shoes: one for training and one for race day. You might think that you'll want to race in shoes that are worn and broken in (this is partly true because you won't want to race in a stiff or painful shoe) however, I would recommend prioritizing one shoe for training and one for racing. If you train in a shoe that does not assist you or make it easier to run, you will be strengthened, whereas, if you train in a shoe that makes it more efficient and easier to run, your training will be less effective since the shoe is doing the work for you. To use an example, if you trained in a Saucony Triumph, a heavier cushioned shoe, and you raced in the Brooks Hyperion, a lighter-weight and springy shoe, on race day, you would benefit from the reduction in weight and the springiness. If you had only trained in the Hyperion and raced in it, you would receive no race day boost. For everyday runs and training shoes, I would recommend shoes that do not attempt to assist the speed of your runs. These are usually zero-drop or heavier shoes. For race day shoes, higher drops and springier cushion will be helpful.
What We're Wearing: Shoes (Tiffany)
What shoe are you currently running in and what were you running in before this shoe?
My go to shoe for my runs right now is the Altra Torin 5. I love it! I had long been a fan of lower drop shoes but had never heard about Altra until I started working at Terra last summer. I love the more “natural approach” to their shoes with the zero millimeter drop (there is no height difference between the heel and the ball of the foot) and the footshape of their shoes. I have an extra bone on the outside of my feet so the more generous toe box gives my feet the room they need to stay comfy and I swear the zero drop helps my gait. My most consistent running shoe before the Torin was the Saucony Kinvara with some short runs in my On Clouds. I still love both of those shoes but the On Cloud specifically isn’t really designed for a ton of consistent running (their other shoes are, though!) and my Kinvara was just at the end of its life so I was happy to try something new.
My beloved Torin 5s!
What have you liked/loved about the shoe?
I love the Torin specifically because it is both an insanely cushiony shoe that retains a healthy amount of spring. This makes it feel (to me, at least) light, fast, and nimble, while still giving my feet a TLC experience with cushion. I also really like that it’s a cushiony shoe that doesn’t have a super tall stack height.
Anything you don't like about the shoe?
The one thing I don’t like about this iteration of the Torin is the tongue is stiff at first and rubs the ankle before it softens up. I try to warn everyone about it so that they aren’t taken to off guard because the shoe is great enough to stick with in spite of that! If you know that it will happen you can prep for it with slightly higher socks until you’ve broken them in. I know that they have fixed this issue for the next version but they won’t be coming out until the end of the year.
Who would you recommend the shoe for?
Anyone who wants a light and fast shoe that also needs cushion for longer miles or anyone who could use some TLC for their feet. This is a great shoe if you have a half or full marathon on the horizon and need cushion to get you through training and race day injury free. It is also is excellent for anyone who needs a cushiony shoe to stand in for work, someone who has problems with their wider feet, or just someone who is curious about Altras and what this footshape and zero drop thing is all about.
On Cloudstratus
What shoe are you planning on running in next?
I would love to snag a pair of the On Cloudstratus next. I had a chance to test out the Cloudstratus during a demo run and I loved it. It has a firmer cushion than the Torin but is also great for longer miles. I am also interested in testing out another Altra, maybe the new Provision 6 or the Escalante or honestly just going with another Torin. I would also love a pair of New Balance 1080s. They are both awesome and are soft as pillows!
What advice would you give someone who is looking to venture out and try a new shoe or brand?
Be open minded and willing to try something new! Feet utilize 29 different muscles and it can be good for them to be strengthened by switching between different shoe types (research backs this up! Runners who have multiple pairs of shoes are 39% less likely to get injured). Come in and talk to us about your needs and goals and we can give you a variety of options to test out based on where you’re at. Also, if you’ve ever bought a cheaper shoe at a department store or TJ Maxx or something, don’t let your experience with a brand that sells cheaper models of their shoes sway your opinion on the quality of their actual running shoes. For instance, New Balance sells a lot of cheaper sneakers that aren’t under their running shoe line. If one of those didn’t serve you well, it’s because it wasn’t designed to.
Anything else you would like to share?
One last piece of advice… while you want to love how your shoes looks, don’t let perceived style sense keep you from getting in the right shoe for your needs. It is better to have healthy and happy feet than a pair of shoes that are your preferred color but are too small, too big, or aren’t going to meet your needs. (Speaking to myself as much as anyone!)
What We're Wearing: Shoes (Brittany)
What shoe are you currently running in and what were you running in before this shoe?
Women’s Brooks Glycerin GTS 19
I am on my third pair of the Brooks Glycerin GTS, now the version 19. I need a bit of stability when I run, but I love the cushion. I did a triathlon this year and the extra cushion felt super nice off of the bike. My "kick-its" are the Brooks Glycerin 19. I try to wear a neutral shoe when I'm not running to help strengthen my feet, but I can't seem to get away from that cushion! I also love the On Cloud for slipping on to walk the dog or run to Target. I have been wearing the Altra Torin 5 to do weight training recently. I love the zero drop, but also still need good cushion! The wide toe box is nice for foot stability. Finally, my "dress up" running shoes are the Roger Center Court from On. They are dressy for me, all white and match everything.
Who would you recommend the shoe for?
I would recommend the Glycerin or Glycerin GTS to anyone who likes the fit of a Brooks shoe, wants that extra cushion but may not be interested in a max cushion shoe. Both the Glycerin and Glycerin GTS are relatively light and are long lasting.
Brooks Adrenaline GTS 22
What shoe are you planning on running in next?
I am interested in trying the new Brooks Adrenaline GTS 22. It is softer than the previous models of the Adrenaline, so I think it will be closer to the Glycerin GTS. I like that it's lightweight and the upper fits well. It has the same guide rail support that the Glycerin GTS has.
What advice would you give someone who is looking to venture out and try a new shoe or brand?
Lots of people ask for our favorite shoes when we're working in the running store. We have the luxury of being able to try on all of the shoes and compare, and I have never really been loyal to one brand or one shoe model. I like to have different shoes for different activities, whether it's walking my dog, running, or weight training. All of the brands we carry are top-of-the-line running shoe brands, and no one is better than the next. Even if you've never tried a brand before, if it's in our store, I can personally vouch for the quality!
Cold Weather Running (as told by Team Terra)
What is your must have piece of gear for running in the cold?
Asher: One must-have for me is long socks. If its cold, I can't stand for my ankles to show, no pun intended. Also, if its extra cold, I need my ears covered - so some sort of ear covering/headband is necessary.
Brennan: Thick running socks.
Brittany: Gloves. I really like mittens because your fingers share body heat, but my hands are always the last thing to warm up so running in the cold requires gloves or mittens for me!
Tiff: If it’s actually cold, a mid-weight jacket.
What's your advice on layering for running?
Asher: If I put too many layers on, I start to regret it by the end of mile 1. Warming up happens faster with every layer you have on, so you have you to have just enough to avoid overheating. Thus, its appropriate for me to start out mildly cold, and then end with enjoying the cold breeze. A base layer shirt with one outer jacket usually does the trick. I've always regretted wearing thick joggers on runs, but a wind breaker pant is good.
Brennan: Start with more layers than you’d think, and shed them sooner than you’d think. Your body needs to start warm, but once you’re warmed up, you can go pretty light.
Gloves are a surprisingly effective piece of gear for running in the cold.
Brittany: Start with short sleeve, then long sleeve, then an outer layer. You can shed layers if you layered right, but if you just wear a heavy out layer you won’t be able to shed layers as you warm up.
Tiff: Like Brittany said, start with lighter layers and then add on top of that. This makes it easy to shed layer if you need to. I start with a light layer on all of my limbs before I add other layers. In other words, I would start with a moisture wicking long sleeve shirt and shorts or a short sleeve shirt and leggings. If that’s not enough then I would then wear both a long-sleeve shirt and leggings and then add on top of that either a jacket, a hat, or gloves, (in no specific order) or all of the above.
Let's get some examples: it's 30 degrees, what are you running in? It's 40 degrees, what are you running in? It's 50 degrees, what are you running in?
Asher: With 30 degrees I've got my long socks on, running tights, shorts over that, and a base layer under a thin longsleeve and a wind breaker jacket. Its important for the jacket to have thumb holds in the sleeves. In 40 degrees, I can go with only the shorts and a base layer with the jacket. Long socks are still needed, however. In 50 degrees, I can lose the jacket and the long socks. This weather is warm enough to feel refreshed in just a t-shirt.
Brennan: 50 degrees: shorts & short-sleeve t-shirt; 40 degrees: shorts, long-sleeve t-shirt, maybe a jacket to start, light gloves; 30 degrees: crew running sweatshirt, tights, mid-weight gloves, neck buff.
Brittany: I try to stick with shorts until about 40 degrees. Then anything under 40 I wear pants. That’s easier to do as we get further into the winter because I become more adapted to the cold. I have heard the rule that you should dress for if you weren’t being active and it was 20 degrees warmer. So if it’s 40 out, how would you dress just to go outside in 60 degree weather? Then trust that. Don’t get scared and overdress.
Tiff: I’ll be honest and say that I wear more gear than I probably should because I really don’t want to be cold. At 50 degrees, you’ll probably find me in leggings— maybe shorts — and a long-sleeve moisture-wicking tee, and maybe a hat and a light wind breaker. At 40 degrees: leggings, a long-sleeve moisture-wicking tee, a mid weight jacket, and gloves, maybe a hat. At 30 degrees, you’ll find me in leggings, a warmer, moisture-wicking base layer shirt, a mid-weight jacket, gloves and a beanie.
What's the biggest mistake you see people make when it comes to cold weather running?
Asher: People tend to wear too much for their cold run. I understand the desire, but it only feels good for the first 10 or so minutes.
Brennan: Leaving heavy gear on for the entire run. Even if it feels good to be warm, its extra weight, and you’ll lose fluids faster. You don’t feel as dehydrated since it’s not hot out, but they’re not called sweats for nothing.
Brittany: Overdressing. Layers are fine if you can shed them and tie a jacket around your waist, but trust your gut and know you’ll warm up. Also, don’t stray from tech fabrics just because it’s cold. Running in a cotton hoodie is a sure way to be uncomfortable and really sweaty.
Tiff: Here is where I differ from my colleagues a bit — though people overdress all of the time, I think one of the biggest problems with cold weather running is the mental hurtle it takes to get outside; a lot of people are afraid to dress warmly to run because they know “they’re not supposed to” and then think it’s too cold and never actually get out there. For me, getting out the door is more important than getting a little sweaty or overheating on a daily 3-5 mile run. I say wear what you need to get yourself out the door. If you’re going on a longer run, going to be far out on a trail or aiming for speed my advice would be different, but for your average recreational run, don’t be afraid to wear what you need to gain enough courage to get out the door. As you get more comfortable running in the cold you can (and will!) pivot your getup as needed.
How do you stay motivated to go running when it's cold out? Or do you usually gravitate to another activity?
Asher: Running in the winter is great. You can feel the piercing cold in your lungs and your fingers numbing - this is heightened sensation can only be attained while running in the cold. Cold weather is better for running than hot weather by far. Many athletes actually feel faster in cold weather. Despite the benefits, it can be hard to get out in the cold before you've warmed up. My advice is to find a running buddy or group. Doing an activity with others is generally the best way to feel motivated. If no one is up for a chilly run, however, and you're lacking the motivation, try getting out of your warm clothes and into your running gear. This is the first step to getting out of the door. If you take it step by step you can trick your brain into leaving the comfort of your warm bed.
Brennan: Warm up inside if you can—do dynamic stretches indoors, and you’ll be warm & limber before stepping out the door. And then, if possible, drive to your start point without the heat blasting. Makes it harder to just go back inside, and your car isn’t a cozy place to be either.
Brittany: I try to run when it’s sunniest out, or I run on the treadmill. I do use winter as a time to cross train with classes at the YMCA or swimming.
Tiff: I love getting a good workout in and running is the easiest and most affordable way to do that no matter what the weather. There is also something magical about getting out in the frosty air — even better if there is snow! — and that amazing feeling of getting a hot shower when you come home. That being said, I do usually incorporate a little bit more yoga and strength training into my routine when it’s cold out.
We found the waterfall! And in case you’re wondering, this would be an example of overdressing (or dressing for courage, depending on your philosophy) for a cold weather run…
What's the coldest run you can remember going on? Any fun stories for us?
Asher: I've done several runs in the snow, where I thought, surely, I'd warm up by mile 1, and I just didn't. When running in cold rain or snow, its harder for your body to warm up because of all the moisture. These runs in the snow were painful, but I'd do it again. One thing to be careful of when its extra cold, too, is ice on the road or sidewalk. Slipping and falling in the cold is guaranteed to feel worse than in warm weather. One last point on this note: after your run, you'll want to take a hot shower, but keep in mind that you'll feel better with slowly adjusting to hotter water. Start your shower out with warm water rather than jumping into something steamy - this will be healthier for your body and prevent that weird numb/burning feeling, when your cold skin is met by really hot water.
Tiff: Last year, when I was home in Pennsylvania for the holidays, my dad and I went on a run on the rail trail near my parents’ house. It was icy and very cold out but we were excited to go on one of our legendary running adventures together. He kept telling me about this cool area with a waterfall that was only a couple miles down the trail that he wanted to show me. We kept running and running with no waterfall in sight but thought that surely it must be just around each bend so we kept going. We ended up running about 6.5 miles down this trail before we finally came to that waterfall (my dad originally thought it was only about a mile and a half down the trail — he is notoriously bad with directions)! It was beautiful but we had to hustle back to get to our car before dark since we basically ended up running an impromptu half-marathon; that was definitely a very cold run but it was a memorable winter adventure for sure!