Staying properly hydrated is a challenge for any runner but it is a particular challenge for athletes running in the heat and humidity of a southeastern summer. Beyond making sure one consumes enough water, runners have to contend with their electrolyte intake. Compound this problem with longer efforts and the issue only gets more confusing.

The Nix Biosensor attaches to a one-time use adhesive patch that stick to the athletes arm.

Should you drink just plain water? Or something like a Nuun? Or maybe you need something with a much greater concentration of electrolytes, like an LMNT? Is that too much, though? Are you sweating out enough electrolytes for that? Have you had too many electrolytes??

Unlike other training advice that often follows basic rules, electrolyte loss is very unique to each individual. For example, sodium loss in sweat can be drastically different from person to person, from as little as 200mg of sodium per liter of sweat to as much as 2,000+mg/l! (Have you ever been drenched with sweat and covered in salt stains after a run while your friend looks like they barely sweated a drop?) This means, what works for your friend could be horrible for you, and often with real consequences like loss of performance, migraines, cramps, and even kidney damage.

That is where the Nix Biosensor comes in.

In the past, the only way for athletes to figure out approximately how much electrolyte loss they were experiencing was through an expensive sweat test at in person testing center; something that is just not practical for most people. Thankfully, a new product has recently hit the market aimed at empowering athletes to monitor their hydration and electrolyte loss easily and in real time.

The Nix Biosensor.

How it works:

The Nix Biosensor is comprised of two parts: the main sensor or “pod” and an adhesive patch that it connects to. The athlete simply attaches the adhesive patch onto their arm and locks the Nix pod onto the patch. The pod pairs with the Nix app where you can start a workout. While you are working out, the patch absorbs your sweat and the sensor in the pod interprets the information sending it to the app. While you are using the sensor during a workout, the app will give you alerts when you have lost a certain amount of fluid and indicate an approximation of how much electrolyte loss is occurring. When you have completed your workout, the app, utilizing the data from the sensor, will give you a snap shot of your fluid and electrolyte loss so that you can more accurately rehydrate.

Pros of the Nix Biosensor

The Nix Biosensor meaningfully fills in a piece for the puzzle for many athletes, namely, “approximately how much fluid and electrolyte loss do I regularly experience during a workout.” This is incredibly helpful information especially for someone who sweats a lot or who regularly runs into issues related to hydration and performance. The more you use the Nix Biosensor — especially through a variety of situations and climes — the more the hydration picture gets filled in for you as an individual. The Nix Biosensor is a particularly valuable tool for ultra athletes or anyone prone to particularly long efforts. The sensor or “pod” is small enough that it isn’t too intrusive (it weighs less than a half an ounce), the patches are latex-free, and the app is easy enough to navigate. It also pairs with Garmin and Apple Watches, so you can get your hydration alerts on your wrist in real time; integrations with Strava, Swift and Wahoo will be coming soon. The Nix comes in a protective case so it can be easily thrown into a gym bag without fear of damage and it charges quickly and the battery lasts up to 36 hours. Retailing at $129, it is significantly cheaper than scheduling a sweat test, and of course, more dynamic and easier than traveling for a one time test.

Cons of the Nix Biosensor

An example of a Nix sweat profile after a workout

The biggest con of the Nix Biosensor is the fact that the sweat patches are not reusable. For each workout you use the sensor for, you need a fresh patch. This is understandable as the patch is what is absorbing the sweat from that workout, but it does make you think twice before just throwing on the Nix. The biosensor comes with 4 patches when you purchase it and refills come in packs of 4 at $25 a pack. This means that each sensor pre-tax is a little over $6. Not going to break the bank but also plenty enough that you aren’t going to be using the Nix for every workout. It also means waste is being generated — at this time it is not clear if there is a way to recycle the patch which does have plastic on it for the pod to lock onto. Speaking of not using the Nix for every workout, it is not recommended that athletes use the Nix sensor for workouts less than 45 minutes long. Because the patches aren’t reusable, most people would be saving the Nix for longer efforts anyway, but it is still something to note. Another con of the sensor is that it is not going to provide a break down of which types of electrolytes you lost in what quantity; did you lose a lot of sodium and not much magnesium? Vice versa? The Nix only offers aggregate data on the amount of electrolyte loss an athlete experiences. The reality is most people wouldn’t do anything with that information anyways — the electrolyte supplements have the ratio of electrolytes in them that they have regardless of what you lost — but it would be extra cool to be able to see that information parsed out. Lastly, even though $129 is very reasonable for a training device, it is still not a cost that will be accessible for everyone.

Who should buy the Nix Biosensor?

Ultra athletes, those training for races (especially those wanting to PR or qualify for certain events) people prone to working out in the heat, those who experience cramping or migraines after training or races, those who sweat a lot… At the end of the day, the Nix Biosensor is helpful for anyone who is interesting in dialing in their hydration. Especially as we come up on summer in East Tennessee, I am personally looking forward to getting more data through Nix to understand myself and my training needs more.

Interested in getting the Nix for yourself? Pick up a training bundle and your refill patches at Terra Running Company today!

Carter’s Lake at Sunset

One of the brand new races that we are timing this is year is Ace the Race 5k, located in beautiful Chatsworth, Georgia, in the North Georgia Blue Ridge mountains.

We chatted with race director, Clayton “Red” Lyons about the race and what runners can expect.

Can you tell us a little bit about yourself and how you got involved with Carters Lake? 

My name is Clayton “ Red” Lyons, my wife and I volunteer for the US Army Corps of Engineers at their public facilities (i.e. campgrounds, day uses and Nature centers). We are both retired and I was a former USACE employee. We started at the Carters Lake USACE project in October of 2020.

We lived in Ellijay Ga. years ago and fell in love with the lake, so an opportunity to come back and work here as a volunteer was exciting.

For those who don't know, can you tell us a little bit about Carters Lake? Where is it, why is it important?

Carters Lake is a 3200 acre man made lake managed by the USACE. It has approximately 62 miles of shoreline, is about 11 miles long and almost 450 feet deep. The property adjoining the shoreline is owned and maintained by the USACE and is a wildlife management area so there are no houses or docks on the shore with the exception of the one and only Marina.  Its has the largest earthen dam this side of the Mississippi River and considered the cleanest lake in Georgia. It is fed by the Coosawattee River and is the drinking waters source for neighboring counties.

I see that the race is sponsored by Our Beautiful Carters Lake Inc. Can you tell us a little bit about what you all do?

In 2023 Our Beautiful Carters Lake Inc was formed as a 501 C. 3 nonprofit corporation and has a Partnership agreement with the USACE. Our mission is to assist the USACE in maintaining and improving the public use areas around the lake. We hold our annual National Public Lands Day Cleanup on the last saturday of each September where volunteers from neighboring  communities come out and pick up trash from around our shoreline and public use areas, perform trail  birdhouse and fish habitat maintenance. After the clean up, participants recieve a free lunch and tee shirt.

What about the race itself? How did it come about and how does it benefit the work you all do?

Ace The Race is a 5K held in April to help fund our National Public Lands Day event. Its as well as our other events provide an opportunity for the public to get involved in our project and to spend more time at Our Beautiful Carters Lake.

What should runners expect on race day? Where is the race, when does it start, and is there anything else unique about it? 

The Race starts at our Northbank Park and goes across the dam past our trial heads and overlooks, to the Nature center parking lot and then returns to Northbank park on the same route.

Its scenery includes the lake, nature areas, parks and mountain views as you run or walk along. It starts at 10:00 am and is only $20 this year.

We hope to become known for our awesome tee shirts and the beautiful scenery along the way.

Interested runners can sign up for the Ace the Race 5k on Terra Running Company’s website or directly through Our Beautiful Carter’s Lake website.

 For most people, before they begin their running journey they have some sort of desire to actually run. First, they decide they want to “get into running,” and then they might do some research. One might find a good cardio workout for beginners and find shoes that will best benefit them. This is great and typically a beautiful progress to becoming an avid runner. This is not my story.

When I got hired at Terra Running Company, I was not a runner and had no intentions of becoming one. Therefore, training was a little more difficult. I had to start from scratch, so I started with Skratch, and I will say their cookie mix is delicious. On a serious note, I tried on roughly 26 pairs of running shoes, becoming hyper-aware of every detail and feeling. I’ll be honest, this made my everyday shoes feel a little less comfortable. I needed to know what each shoe felt like in order to sell them. Although I was not going to run in them, other people would, so I needed to have knowledge even without much experience. 

As I continued to learn about shoes, I learned about the importance and benefits of nutrition, socks, accessories, and running in general. I now spend many hours a week talking to runners about what suits them best, mostly pertaining to shoes but also their likes and dislikes surrounding all things running. 

Since starting at TRC, I have loved getting to know my coworkers, regulars, and new customers. I have seen the joy people get from putting on a good shoe after so long without one. I have seen the excitement people get when running with their friends. And I have seen the satisfaction received by finishing a race. This has been inspiring and encouraging. Mary Lou Kownacki has a quote that states, “There isn’t anyone you couldn’t love once you’ve heard their story. ” I often think about this quote when dealing with others, but uniquely this has been true for me pertaining to running. I learned so much about running and runners that I have started to run myself. I used to make the joke that if you saw me running you should run too, because there would most likely be something chasing me. Now, I will quote some Terra gear and say, “Run for your life,” and I will do so happily. For now, I’m off to jog on the Greenway…

Since I work at a running store, I’ve tried on many, many pairs of shoes. Some were love at first sight, while others grew on me as I broke them in. Here are a few shoes that I have found to fit my shoe needs, and I think may suit yours!

The On Cloudgo

The On Cloudgo is a mid-cushioned, neutral running shoe with an 11 mm heel-to-toe drop. Featuring On’s signature CloudTec, the Cloudgo provides sufficient cushion and support with a nice lively feel. I have found it to be perfect for walking as well as standing for longer periods; it doesn’t give me annoying pressure points on my heels like some shoes do with all-day wear.

The On Cloudultra 2

The On Cloudultra 2 is a cushioned trail shoe with a 5 mm heel-to-toe drop. As a trail shoe actually intended for ultra races, I find that it is a surprisingly great travel shoe. Not only does it look good and provide support, but since it is technically a trail shoe it comes with On’s Mission Grip rubber outsole giving you traction for a variety of surfaces without too deep of a lug depth — you can still use it on concrete or road without issue. No matter where your travels take you, this shoe can be your go-to! I took these on a trip to Colorado recently and they performed well as I walked on ice and snow. Version 2 of the Cloudultra has an updated sock upper which I think is a nice feature, that makes them easy to slip on and off while providing a snug, supportive fit.

The Brooks Levitate GTS 6

The Brooks Levitate GTS 6 is a stability shoe with an 8 mm heel-to-toe drop. Compared with Brooks’ DNA Loft foams (like what you would find in the Ghost), the Levitate GTS utilizes Brooks’ DNA Amp material which feels a bit firmer directly underfoot but gives me the stability I need with a nice amount of rebound. I have the Stealthfit version which features a knit upper that is breathable, comfy, and stretchy, holding my foot in place well. I love wearing it to the gym because of its cushion level and stable platform.

I hope you try these out, and let me know some of your shoe favorites and why!

Each brand offers something a little different: try Balega for an ultra-plush sock, Feetures for targeted arch compression, Injinji for enhanced blister protection (in the form of a toe sock!), and Swiftwick for all-over compression and moisture wicking.

Recently in the store, there have been many questions regarding socks. These questions have consisted of “What is the point of special socks?” “What makes a sock so special?” “How will this benefit my athletics?” etc. These are all great questions to ask, and I have enjoyed these conversations over the last few weeks. If you are similarly curious, I encourage you to come in to discuss and try on the different types of socks.

Running socks or specialized socks are not just to be made as a sale item. There are many great benefits of wearing specialized socks. Each sock is made for a purpose and with a different goal to achieve. You can buy a normal cotton sock, which is still great for a variety of purposes, but lacks a lot of the benefits that more specialized socks contain. Cotton retains moisture which can cause significant discomfort when used in the context of activity. Cotton socks are also usually made on the thicker side and tend to feel a little heavy (and smelly!) by the end of the day. The difference between cotton socks and specialty socks is that many specialty socks consist of different material blends that are moisture-wicking, and include targeted firm compression towards the arch of the foot, a more shaped fit; some socks even have special blister protection. While we are on our feet all day working, running, grocery shopping — or whatever it may be that we do consistently — having a good-fitting sock really makes a difference in how much fatigue you may have in your feet.

It may sound or seem crazy that a sock can have so many benefits, but it is all true. Just like finding a good-fitting shoe, it can make a huge difference in your walking and the health of your joints. Socks are important just like our shoes! When you add the two together it makes a great recipe for success in getting through a long day on your feet better.

Some of the benefits of wearing a specialty sock include:

• Specialized Firm Compression

• Reduces Level of Fatigue

• Reduces Inflammation

• Provides extra cushion

• Adds more arch support

• Blister/Friction protection

• Moisture-wicking technology (preventing smell) and blisters

With the benefits of the socks, when it comes down to athletic performance, standing for twelve-hour shifts, or just running errands around town. A sock can help give you the extra step you need, in preventing fatigue and adding more support.

At Terra, we sell many different brands of socks including Feetures, Swiftwick, Balega, and Injini. Each of these brands has many different styles to choose from and different feelings on foot. Whether you are looking for firm arch compression, something more snug, or a moisture-wicking sock for a long run, a specialty sock may be a beneficial option!

The temps are dropping, but that doesn't mean your activity has to slack off or head indoors. If you ask me, the greatest thing about Tennessee winters is it's often still sunny, even when the air temps drop below freezing. If you want to keep up with cold weather running, here are some tips to prepare.

1. When headed out for a cold weather run, dress like you would if you weren't running and it was 20 degrees warmer. For example, if it's 30 degrees F outside but you are headed out for a run, ask yourself what you'd wear on a normal day if it were 50 degrees F outside. You'd dress in pants and a light jacket, with some layers you could unload once warmed up. Don't overdo it just because 30 seems so cold! You're going to warm your body up as soon as you start moving.

2. Layers! On top, dress in lots of layers. Make sure your base layer is always moisture-wicking, never cotton. Dress in a short-sleeve base layer, a long-sleeve over top, and a jacket that you can easily unzip or take off when your body warms up. My favorite winter running jacket is the Brooks Canopy Jacket. There are buttons along the zipper so you can keep the jacket closed but still release heat through your chest. It is also packable into a bag sewn into the jacket. 

3. When in doubt, overdress to get yourself out the door. You can always shed layers as you run, but if you're having trouble convincing yourself to get out the door, just throw on another layer (jacket, hoodie, whatever!) to get going. Once you get outside, you'll feel more like continuing. You can always take off a layer, ditch the gloves, and keep it moving!

4. Change your mindset. In just a few short months, it will be back to sweltering heat! We'll be talking about avoiding running in the heat of the day and working hard to keep our electrolytes up because we're sweating so much. Enjoy the brisk weather while you can! The winter is where fast, fit, consistent summer runners are made, so don't skip out on these cool runs if you can!

We all know the clichés around the New Year and resolutions; “Everyone has great intentions but give it a few weeks and the follow-through fails.”

And while that may be true for some, the truth is, the start of the New Year is a great time to implement some new and improved habits that stick! Don’t let some people’s cynicism keep you from starting on the road of healthy changes or new challenges.

To help you get started, check out the following tips:

Start simple

A lot of the reason resolutions fail is that people try to change their entire life in a week! Change takes time, especially when it comes to our ingrained habits. Instead focus on keeping your goals a simple as possible. Then add in more goals and habits as you master each new challenge. For example, if your goal is to eat healthier, identify some simple changes you can make to get the ball rolling in the right direction. Instead of jumping in on the newest fad diet and completely altering your life all at once (something that has a high likelihood of failure… and will probably make you miserable), you could start by ensuring you always include a vegetable or fruit with every meal. Or maybe choosing to eat off the smaller sized plates in your dishware set to help regulate portion sizes. Once you’ve mastered that, you can add in something new like cutting down on sodas or desserts, etc. You can do this with almost any goal, not just health and wellness goals. A huge plus side of this approach is that it helps you change your internal narrative naturally over time, something else that is vitally important to creating habits that stick (but we will get to that in a minute).

Make it easy to do the right thing

Our brains are wired to look for the paths of least resistance. While in some situations this can be helpful (creating efficient workflows, etc.) this tendency is often the death-knell to our good intentions. We make up silly excuses and get tripped up by the smallest of obstacles. If you are like me, something as ridiculous as having to walk into the other room can keep me from completing a task, let alone the effort it takes for something like getting ready for and going to the gym. This is why it is very helpful to look for ways to make it easy to do the right thing. Sure, ideally overtime we build up our tolerance for discomfort but especially in the early stages of creating habits, don’t make things harder for yourself. Maybe you have heard of the people who sleep in their workout clothes so that they can roll right out of bed and get to it? This is an excellent example of removing obstacles — however small and seemingly inconsequential! — so that the path toward your goals is that much easier to execute. If you have never tried this strategy before you might be surprised how effective it is! Other examples, can be getting some basic home workout equipment so that you don’t have to get in the car and drive to the gym for your workout (this is another reason why running is such a popular form of exercise! Just lace up and run right out your front door)! Other wellness examples could be stocking your shelves with healthy snacks instead of junk food, doing some basic meal prepping so that nutritious food is more accessible throughout the week, or even parking your car farther away in the parking lot so that you are getting more steps in.

Be aware of your internal narrative

This is something that many people neglect to address when they jump into their resolutions. They see themselves as an unhealthy person (maybe they even bragged to others about how little they cared, that they don’t eat vegetables, etc.) so things that are associated with healthy living feel not only foreign but inauthentic to them. Maybe they try something for a few weeks but internally they feel like a fraud and they subconsciously expect themselves to fail. This is not only a recipe for defeat, it is a cycle that builds on itself. A fresh failure will reinforce that old narrative that they have identified with and will make a new attempt in the future even more difficult. Instead, practice some self-reflection and take stock of your internal narrative. What do you tell yourself about yourself? What kind of person do you see yourself as? What about that person do you like? What about that person are you hoping to grow, even change? What do you say about yourself out loud? If you always say (internally or externally), “I’m not a runner.” Or, “Running always hurts my knees so I don’t do it.” Or, “I hate vegetables,” or “I don’t read,” or “Everyone always leaves me,” you have just made some pretty strong declarations about yourself that will do nothing other than cut you off from growing in the future. Remember that you get to decide who you will be! Old experiences, habits, and narratives — either put on you by yourself or by others — don’t need to define you in the future.

Get some accountability

Perhaps this the most difficult of all the advice offered here. Getting other people involved immediately raises the stakes on any of our goals; this is the point of accountability! When we involve others in our goals and resolutions, we are forced to define our goals and commit to something; our lack of follow-through can no longer masquerade as indecision. There are many options for accountability: friends, co-workers, significant others, spouses, coaches, personal trainers, run-groups, online support groups, apps — there are lots of options! Some options provide passive accountability, like a running group or a workout class — you know that people will wonder where you are if you don’t show up and that can make all the difference in making sure you go; other options provide more direct accountability, like a friend, life-coach, or personal trainer — they will follow up with you directly on how your goals are going, and may even provide instruction. Just make sure if you are asking a friend, co-worker, family member, etc., that they are truly okay with providing accountability for you. Also be sure to define your goal clearly and request what your hopes would be for their role in that (“would you mind asking me at the end of the week if I did x, y, z,” etc.) and check back in on how things are going down the line.

While it may be true that a lot of people’s resolutions fail after a few weeks, it is also true that this time of year can be an incredibly helpful catalyst to change. Everyone has the ability to move forward into being more of the person that they hope to be and with a bit of strategy, honesty, self-reflection, and help from others, these changes and habits will only come easier and easier!

Originally posted December 15, 2022

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

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

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

Enjoy yourself! (with moderation)

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

Say “No” to A Cycle of Guilt

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

Make exercise a family affair

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

Think Big Picture

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

Dealing with an injury as an athlete is incredibly tough, especially on a joint you walk on and use every day. If you’ve ever had a foot injury, I’m sure you’ve had to wear a boot, ankle brace, compression socks, or all the above. Well, today I am writing this to let you know that it does get better. It may be hard to see while walking through the injury in the present moment. However, injuries do not define our recreational abilities or show us how weak we are, but sometimes injuries can help us see a broader perspective, redefine our passion for sport, and show us just how strong we are.

From personal experience, I know how it feels to feel “stuck” as an athlete. You see your friends sprinting or having the best time, while you’re sitting in your living room completing another set of Physical Therapy exercises for the day. Wondering if you will ever get back to what you love.

Then you may notice as you get back to your sport, that your foot has changed a little bit, and the shoes that were once working for you just do not accomplish the original comfort you had, and you may ask “What do I do now? How embarrassing is it to say my feet have changed?” Well, I will tell you that our feet changing is not an embarrassing situation, but it is a normal process.

Sometimes an injury will tell us what we best need, you may need a shoe with extra support, or you may need something with a more balanced cushion to get through the recovery process. That is ok! You do not need to apologize for how different it may be for you; at Terra we are here for you and are not judging you based on how your feet have changed. Our feet changing especially with injury might be confusing to us, but the good news is that each shoe is made differently and while you are experiencing all the things recovery brings about; finding a shoe to guide you through that process can be beneficial.

If the thought of shoe shopping stresses you out through this process I will share with you that from experience, I have had multiple foot injuries over the last three years, and shoe shopping would always result in tears with hours and hours into the shopping journey. It was overwhelming, I felt like no one understood, and supportive shoes were just a whole brave new category to fall into, adding to all the injuries, and emotions that come with recovering. With the most recent experience being seen in the picture above with my feet changing sizes again for the 3rd time. Just know that you are not alone! Injuries are hard, our feet changing with or without injury is also hard, however having the right tools to navigate through this change does help.

There are a ton of options for shoes and different directions to navigate through. I know that once you’ve gotten used to your original comfortable shoe, it is hard to branch out. Sometimes switching up our shoes for recovery is beneficial to build up different muscles in our feet and help rest those affected joints a bit better, with less pressure going straight to the injured area, and more time to heal.

From one recovering athlete to another, I want to encourage you, that you are not crazy for noticing a change. Sometimes our injuries tell us we need something different and that is ok! Recovery is a hard rollercoaster with plenty of emotions. Especially when the holidays approach and you’re surrounded by your fellow athletes, but the injuries you are facing today are not forever, you will be a stronger athlete with so much more life to live! You are doing great, keep taking on each day as it comes, and we are here for you to help you find a shoe for the season you are in!

Even if you are not a fan of Altra’s shoes you probably know that the brand is known for its “zero-drop” platforms and “foot-shaped” shoes. With shoes that put you on level ground and allow your toes room to splay out, a natural gait is encouraged and injuries are (hopefully!) prevented. This is why Altra, since the brand’s start in 2011, has offered only “zero-drop” shoes.

But all of this changed a few months ago when Altra introduced the world to their first-ever non-zero drop shoe, the AltraFWD Experience.

My Altra FWD Experiences after their first run

The AltraFWD Experience is still a very low-drop shoe, coming in at 4mm. For context, this is the same drop as the Hoka Bondi and one millimeter lower than the Hoka Clifton. The AltraFWD Experience also has a noticeable rocker shape, aimed at facilitating a faster toe-off. For the midsole, Altra went with a new compression-molded EVA instead of their beloved EGOmax foam. The upper is a breathable mesh and, quite frankly, the shoe just looks really good. But no matter how pretty a shoe, runners want to know: “How does it perform?”

With a couple of weeks of running on my pair, here are my thoughts:

Geometry

One of the things I love most about low-drop shoes is how they encourage a more natural gait and midfoot strike (versus a heel strike). While I know that is not everyone’s experience, for me it is noticeable. On the AltraFWD Experience, the low drop, paired with the rocker geometry, had my running form looking and feeling better than it ever has. I don’t know what it is about it, but I felt like I was running correctly. I know, I know! There is (supposedly) no real right or wrong gait BUT this shoe had me gliding over the pavement. I really like the rocker in it, more so than any other shoe with a rocker I have run in before.

Midsole

The midsole in the FWD Experience is a compression-molded EVA. To my understanding, they have not put this foam in any of their other shoes. Most Altras (all?) utilize their EGO or EGOmax material which is much softer than what you get with this EVA. While there is plenty of material under your foot it doesn’t particularly feel cushioned. Think protective and supportive. When running in it, it feels dense. Not unresponsive but not responsive either. Almost like, you run a step and the impact is absorbed by the shoe but there is zero energy given back to you even though it is still somehow helping you pick up the pace. This felt surprising; the rocker and 4mm drop had my feet turning over quickly but I didn’t feel like I was going faster (even though I was). It is a strange paradox.

Outsole

The shoe seems to be holding up well, though, with just over 30 miles on them, it is too early to tell (that being said, I have had shoes show wear on the sole after 10 miles). I do expect the firmer midsole to last longer than something softer. The outsole grips well on dry surfaces but I did notice that I felt less sure-footed when I was trying to pick up the pace on a rainy day. That being said, I think I would have felt the same way in most of my other shoes.

Upper and Fit

I have the white colorway and, predictably it is now dirty. That is the price you pay for beautiful white shoes! So far, I have no concerns with actual upper, laces, or stitching. I do think the AltraFWD Experience runs a bit on the small side, so it could be worth going up a half-size when choosing your pair. The footshape is made on Altra’s “Standard” last, the same shape as the Torin, Paradigm, Timp, etc.

Conclusion

I have gone back and forth from, “I love this shoe!” to “The midsole feels dead, so it’s not that fun to run in.” After giving it a few more runs, I have decided that I really do like this shoe. Even if I don’t feel fast in it, it is noticeably easier to pick up the pace in this shoe than in others. I think it is perfect for tempo runs and protective enough for longer miles. Sure, you might not feel like you are driving (the shoe equivalent of) a sports car, but if it performs like one, then does it matter? In the future, I would love to see Altra give this shoe a slightly softer, more responsive feeling midsole. I think at that point, it would woo over a lot of Hoka Clifton junkies who are looking for a faster, more durable shoe.

While diehard Altra fans may be upset that the brand is starting to offer some non-zero-drop options, I am personally excited to see this move. As long as Altra keeps making zero-drop shoes (and that is not changing!) I am more than happy to have some other Altra options for myself and our customers. While the AltraFWD Experience might not be the perfect shoe (yet!), I think it is a step in the right direction (no pun intended). By offering more variety in their lineup, they open their brand up to runners who may be afraid to jump head-first into a zero-drop shoe and give Altra fans something different to add to their rotation which will ultimately help ward off overuse injuries, especially on days when their calves are extra tired. Now that the zero-drop-only restriction has been lifted, I am excited to see how Altra plays a bit more with its shoe designs while staying true to the science behind low and zero-drop geometry.

Although running seems natural and like something you shouldn't have to think too hard about doing, having an efficient running form can make a big difference. Whether you want to run longer or harder, being sure to not waste energy on movement unrelated to forward progress will increase efficiency and help you improve, even incrementally. 

The first step to improving running form is to simply be aware of your current form. It's much easier to have good form when you are just starting a run, but the more fatigued your body gets, the harder it will be to maintain proper form and the more inefficient you can become. Before trying to change any part of your form, go for a run and simply notice where your body moves naturally. Then, choose one aspect at a time to focus on per run. According to the New Balance Good Form Running curriculum, here are four key points to work on to improve efficiency:

#1: Posture: Keep your shoulders above your hips and hips above your ankles. Relax your shoulders and bend your arms at about 90 degrees. Use small arm swings and be sure not to cross the midplane of your body with your hands.

#2: Midfoot: Try to strike with your midfoot, halfway between your arch and toes. Strike under your body, avoiding reaching too far out with your foot. Try to strike lightly, avoiding pounding.

#3: Cadence: A target cadence is about 180 beats per minute. Download a metronome app on your phone and run to the beat to stay on a certain cadance. In order to hit a higher cadence, you'll have to take shorter, quicker steps. If 180 feels too quick at first, try to increase your current cadance by 5-10 beats per minute. You can also download cadence playlists to run along to.

#4 Lean: Lean from your ankles, not your waist. Keep your body aligned (see Posture), but keep a slight lean from your ankles to encourage a forward motion.

When considering your running form, don't worry about trying to improve all of these aspects at one time. When I do running form clinics with high school and middle school teams, I tell them that trying to worry about too many of these aspects of form at the same time is like trying to pat your head and rub your stomach at the same time; it seems simple but gets confusing! As you simply notice what you are already doing and focus on one thing at a time, your form will improve with each run.

Have you ever been to a race, gym training session, or athletic event and noticed people rolling on the ground on a foam cylinder and could not help but think what are they doing?! Well, you are not crazy for thinking this way! What they are rolling on is called a foam roller; Foam rollers are a cylinder wrapped with a textured firm foam. There are many kinds of foam rollers, however; their benefits can add significance to athletic performance and recovery.

The benefits of a foam roller consist of but are not limited to:

1. Mobility Recovery

2. Injury Prevention

3. Improved Technique

(Disclaimer: this blog post is NOT medical advice or a must-have guide. If you are experiencing pain or injury, please consult with your healthcare providers before trying)

Even though foam rollers do not look aesthetically pleasing, they do indeed have good benefits. The practice of foam rolling was designed as a self-myofascial release, meaning the fascia around your muscles that is tight, worn out, and overused can gain some relief and possibly some restoration in mobility. The practice of foam rolling is not a very time-consuming practice, because you do want your muscles to rest after a long run or gym training session. Instead, foam rolling can take place in as little as five minutes and as long as ten minutes. Now foam rolling does not target bones meaning when researching and thinking about adding this practice into your regimen try to avoid bones or large joints. Instead, the main muscle groups many runners try to roll out are the Hamstrings, Quadriceps, Calves, and Glutes. These are some of the main muscle groups that are activated when running but also need extra attention when focusing on recovery. Now that we have covered the main introduction of a foam roller, let us talk about time!

You do not need to focus 10 minutes on each muscle group, however; just to begin you can try to roll out each muscle group for 30-60 seconds then move on, totaling in just a few minutes and this part of the recovery regimen can be complete. Also, the quote “slow and steady wins the race” comes into play with the practice of foam rolling. You want to make sure you use a gentle and slow approach to foam rolling, your muscles are already tired, and you do not need to overwork them while trying to recover as well!

Now you may be wondering “Which Foam Roller should I choose?” Just like we tell you in-store about

shoes “it depends on you,” this can be applied to choosing a foam roller as well. If you are just starting out then a basic firm foam roller may be a good option, however, the more you do and the more you run this can change. Each roller is made differently, some rollers emphasize deep tissue work, while others emphasize muscle activation. We offer many different types of rollers at Terra Running that you can come by and try out in-store.

At the end of the day as scary or weird as a foam roller may look, this may be a practice to research and add into either a pre-run/workout or post-run/workout regimen. Trying new recovery practices is hard, but beneficial to living a healthy athletic life!

The Clifton 9

Maybe you have heard from friends or family members about how incredible Hoka shoes are. Maybe you’ve seen people at work wearing them and wondered, “Is that for me?”

It is true that Hoka shoes are incredibly popular across ages and for a variety of uses; from running, to work wear, to everyday life, Hokas seem to be ubiquitous. And for good reason! These shoes are cushioned, supportive, and light; Three things that are crowd-pleasers for almost everyone. But despite the basic things that make a Hoka a Hoka, there are quite a few differences across models. Do you need the max support of the Gaviota? Or the arch of the Clifton? The speed of the Mach or the utility of the Challenger? Read on to learn about some of the basics of the models we carry at Terra Running Company, but be sure to come in and let us fit you for a pair! Reading about the differences between shoes is great but it is never a substitute for actually getting the shoe on your foot and feeling if it is right for you.

Neutral Shoes

Neutral shoes are for runners and walkers that don’t overpronate (roll excessively inward when they walk or run). It is, however, important to note that there could be scenarios when you might still want to try one of these shoes even if you overpronate. This is another reason we encourage you to come and let us fit you!

The Bondi 8 has ample cushioning

Clifton 9: The Clifton 9 is one of Hoka’s flagship shoes and as such gets along with almost everyone. This cushy shoe now comes with 3 more millimeters of midsole than its predecessor for even more squish but with less weight than before. It has a decently pronounced arch that is excellent for people who like a lot of support under their feet.

Bondi 8: The Bondi 8 is another one of Hoka’s most well-known models. If the Clifton has squish, the Bondi has more! This model has a wide base for extra support and is unabashed in its amount of cushion. Very comfortable for long days on your feet or long recovery runs, the Bondi is classic Hoka.

Mach 5: The Mach is lighter and less cushioned than both the Clifton and Bondi. This shoe is built for speedy runs and workouts. It does not have a rubber outsole which means it will grip the ground better than its shoe siblings but will wear down faster. It also has a nice “swallow tail” on the back of the midsole to support lateral movement. This shoe is a Hoka for someone who doesn’t want the weight and height of the Clifton or Bondi.

Transport: The Transport is a brand-new lifestyle shoe from Hoka. This shoe is not made to run or workout in (though, we won’t stop you if you want to use it for that!) but is made for the rest of your life: walking, commuting, traveling, etc. It has a Vibram outsole so it will grip the ground better than a regular shoe, and a Cordura water-resistant upper. It also comes with pull laces so you don’t have to worry about tying your shoes.

Stability Shoes

The Arahi 6 has a J-Frame for added support

Stability shoes are perfect if you overpronate (not sure if you do? Come and see us! We will analyze your gait) but won’t hurt you if you don’t. These shoes have some extra tech in them to help keep you aligned to prevent injury.

Arahi 6: The Arahi is like the sister shoe to the Clifton. With cushion, but not toooo much cushion, it is surprisingly comfortable for a lot of people — even those who don’t need a dedicated stability shoe. The Arahi uses what Hoka calls a “J-Frame” in the midsole for extra support and alignment.

Gaviota 6: The Gaviota is Hoka’s most stable option. With max cushion and an “H-Frame” in the midsole, this shoe cradles the foot and keeps its occupant on track with each step. It also has a nice wide midfoot fit which accommodates a variety of feet.

Trail Shoes

Trail shoes are perfect for taking on your next run or hike in the woods but are also an excellent option for someone who is tough on their shoes and wants something a bit more rugged for day-to-day. These shoes are going to have a more aggressive outsole with lugs more like you would find on a hiking boot.

The Speedgoat 5 has aggressive tread for grip on the toughest of surfaces

Speedgoat 5: The Speedgoat is one of the most popular trail shoes currently sold. It is quite cushioned for a trail shoe so don’t expect to feel a lot under your feet; it also comes with a pretty aggressive outsole. Though some might find the stack height of the midsole a bit too high for their trail running endeavors, this shoe is popular for good reason.

Challenger 7: With less aggressive tread, the Challenger is a bit more versatile than the Speedgoat. This shoe can handle a bit of road and a bit of trail without too much trouble. Some people gravitate to it for a hardy walking shoe.

Don’t see the model that you are interested in? Come see us! We will fit you, and get you in a few pairs that we think will work well for what you need. If you still need something we don’t have in the store, let us order it for you!

The Transport has pull laces for quick on and off.

Last weekend I ran in my first-ever race, the Two Bridges 10K in Chattanooga, TN. I wasn’t sure what to expect regarding my performance since my average run normally is around 3-4 miles long and I’ve just been coming off an injury over the summer. My goal was to finish in under 50 minutes, which I felt was pretty doable. I ended up finishing in just under 50 minutes! I was surprised by how cold I was after the race. The weather was around 52 degrees and overcast. I also continued to get more and more tired throughout the day.  I enjoyed running with other people and loved the race experience overall, except for the early start. 

After the race, I had a few thoughts about what I would do differently next time to prepare for next time. In retrospect, I did not eat or drink enough the day before to fuel my body properly for the race. Next time, I will try to be more conscious of my food and drink intake as well as drink some electrolytes on race day. For the 10K distance, I also wish I had pushed myself a little more at the beginning of the race. I was cramping pretty badly around mile 3.5-4.75, but before this and after I felt great and could have run faster. Running in this race has inspired me to run more and to challenge myself physically and mentally.

Over the past few years, running for me has been full of many ups and downs. When I initially started to get into it, I was overweight and viewed running as a way to get into better shape. Running for me became all about split time and calories burned, and I never paid attention to whether I enjoyed what I was doing. It took me a long time to realize this and when I finally did, it completely changed my outlook on what running meant for me. There are so many reasons why someone should try running, but it is important to choose the right ones. Running is a great activity, but it can quickly become an unhealthy obsession that is more destructive than it is good. For me, it was when I started to forget about the metrics that I found myself starting to love running for the sake of it. It took a long time to get to this point, but running has become one of my favorite things to do and is something that I love to share with other people. I would highly encourage everyone to forget about what the numbers on their watch or phone say and go running for the fun of it. You might find yourself loving it more than ever before.

For more on this topic check out the Terra Girls Podcast Episode: The Shadow Side of Running Tech

Meet one of the newest members of Team Terra: Dara!

Q: Tell us about yourself!
My name is Dara, I am currently a Junior at Lee University, studying Exercise Science with an Athletic Training emphasis!

Q: What is your Favorite thing to do outside?
I love to go adventuring with my dog along the Ocoee! Anything that includes hiking, biking, kayaking, lake life, and of course my dog I’m having fun!

Q: What is your favorite book, movie, and TV show?
My favorite book is Why Revival Tarries by Leonard Ravenhill, my favorite movie is My Big Fat Greek Wedding, and my favorite TV show is Gilmore Girls!

Q:  How long have you lived in Cleveland?
I have lived in Cleveland for 9 years now and absolutely love the Cleveland Community!

Q:  What is your advice for someone looking to be fit for shoes, never been to Terra?
I think my biggest piece of advice is don’t be discouraged or embarrassed to try something new! It’s OK if your feet do not feel the same in the shoes you try on or even in the shoes you’ve worn previously. Each shoe fits and feels differently!

We already know most adults don't get enough sleep. Add running into the mix, and your body will remind you often that you need even more sleep than normal! Our society often views sleep as a luxury, not a necessity. To get the most out of your training and let your body recover, at least 8 hours of sleep a night is a necessity.

If you know me, you know I am a pro at sleeping. I can generally fall asleep easily and can take a nap most days if time allows. For most adults, Sleep is the easiest part of your day to cut out. Whether it's busy nights or early mornings, many adults can justify getting less sleep in the name of productivity.

When you add running into your weekly routine, know that your body is working extra hard for you and requires more rest. Take these pro runners and their sleep habits as an example to follow: Both Deena Kastor and Shalane Flanagan log as much as 10 hours of sleep a night when training. While training to break 2 hours in the marathon, Eliud Kipchoge slept 8 hours each night, and also took a 2-hour nap during the day.

Here are some tips to be sure you're getting enough sleep each night:

1. Set a bedtime alarm just like you would in the morning. No matter what you're in the middle of, try to respect your bedtime as much as you hold fast to your morning alarm. 

2. Avoid screen time before bed. We all know that screen time makes falling asleep harder. If you need to, set another alarm 30 minutes to an hour before bed, and be sure to avoid screens for that last bit of your evening. Instead, read a book, play a game, and start to relax.

3. Sleep more on the weekends or find bits of time to nap. Use weekends as a time to catch up on sleep. Additionally, if you have as little as a 20-minute window, a power nap can do wonders for your rest!

4. Increase sleep slowly. If you can go to bed 20 minutes earlier, that's a win! Don't get bogged down in needing to add hours and hours more sleep right away. Changing your lifestyle is hard and enjoy the little wins with more rest where you can find it in your day.

https://www.runnersworld.com/uk/news/a28299379/kipchoge-sleeps-for-this-many-hours-every-day/

https://www.runnersworld.com/health-injuries/a20851850/how-to-get-better-sleep-as-a-runner/

Recovering from an injury and returning to previous activity levels is a frustrating process.

In June, I sprained my ankle playing a casual game of soccer. I had sprained my ankle multiple times before, all of which were pretty low-maintenance incidents (just ice and walk-off). Unfortunately, I had a sinking feeling that this time would be a lot worse. My fears were confirmed when a couple of weeks after the injury, my ankle was still bruised and swollen. So I (with the help of my friend) decided I needed to go to a physical therapist if I was going to return to the level of activity I was accustomed to. I genuinely believe I would not be where I am today in my recovery if I had not gone to PT. Through those first couple months of physical therapy, I was thankful I was beginning to heal and regain strength and function while also mourning the reality that I still could not run with my friends, rock climb, or play tennis.

I ran my first mile the second week in August. I was excited but knew I still had a few weeks to go before I would be able to run without pain. A couple of days after that first mile, I tried to run but realized the discomfort was too much, and I would just be hurting myself by running, so I stopped. This “almost-but-not-yet” was difficult. I had spent two months without the exercise I loved and did not want to keep waiting. I started biking occasionally during this time, which carried me through the few weeks of only being able to run once a week. Finding another way to get outside and be active felt so good!

At the beginning of September, I finally reached the point where I could run without ankle pain. I was so happy (and still am)! Throughout the past month of attempting to run again, my friends and coworkers at Terra encouraged me to listen to my body and try.

Recovery is not all or nothing. I had to be okay with running two miles one week and that being all I could take. The community at Terra, especially the Terra Trot group has uplifted me and inspired me to see the joy of running. Now I’m planning on running the 4 Bridges 10k in Chattanooga in October!

This was so much fun! I went beyond my expectations (which were low). I anticipated walking more and feeling like I needed to stop. Thankfully I never felt this way. Initially, my legs started to hurt, which turned into only hip pain by mile 17. My stomach started to hurt badly to where I thought I might throw up or explode backside. After I took a little break with my crew at mile 30, however, I felt rejuvenated and even energized. I decided to not change shoes at that pit stop and instead only changed socks. I ate a bowl of warm ramen. This bowl of ramen tasted like heaven. I had no cramps or splints, likely because I managed to continually consume 200 calories per hour with a lot of water, and because the uneven terrain of the course reduced repetitive pounding on my joints. I was also extremely happy with my trail shoes, the North Face Vectiv Infinite. These were soft, protective, and even a little bouncy, giving me some speed. I placed 10th overall and 1st in males aged 20-29.

If I could change anything, I would have trained farther out and attempted to get more base mileage under my belt. I only had 45 mile weeks during training and my longest run was 15 miles. I also would have reduced the amount of time I spent at aid stations. I probably spent around 20 minutes at the 30-mile aid station, which ended up costing me the difference between 5th place and 10th. I did poop twice, which I do think was very necessary. Thirdly, my phone completely broke during the race, so I should have brought a waterproof bag for it. 

Furthermore, this course was very grueling; the first thirteen miles teased me with an easy trail but later on there were some intense climbs and declines. There was a rock garden that was almost unrunnable, as well as a section with uneven stair steps. It rained most of the race, and I was constantly worried about losing the trail as there were many forks in the trail and side routes.  The last quarter mile presented two incredibly steep hills which felt like an additional three miles. 

This was my first 50 miler and I definitely hope to run more. I would like to attempt the Istria 100km in April for my next big race.

A huge thanks to all of my support, especially Andrew, Jared, Kyle, and Jon.

Meet one of the newest members of Team Terra: Jared!

Q: Can you tell us a little bit about yourself?

My name is Jared White and I am originally from Sarasota FL. I moved to Ringgold, GA when I was 7, and then moved to Cleveland, TN when I started attending Lee University. I’m in my junior year at Lee studying biology, and I love to do anything outdoors.

Q: What is your favorite thing to do outside?

My favorite thing to do outside is pretty split between whitewater kayaking and running. I also love hiking and throwing frisbee with my bros.

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

My favorite movie is easily Star Wars: Revenge of the Sith. My favorite book is The Lord of the Rings, and my favorite TV show is Star Wars: The Clone Wars.

Q: How long have you lived in Cleveland?

I have lived in Cleveland for about a year and a half now since coming to Lee. I really enjoy the community and all of the fun hikes that are super close by.

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

Focus on what shoe feels best to you, and don’t worry about what other people have told you is the “best shoe.”