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…

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!

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.

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!

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.”

Whether you live here or are simply visiting, Cleveland, Tennessee is a treat for runners of all ability levels! From our town’s tried and true Greenway system, to our beautiful donwtown, to the spoil of gorgeous trails and greenway systems within a 30 minute drive, there are ample options for whatever kind of running experience you are looking to have. The following list is simply to help get you started — there are many more trails that could be added to this list! If you have any questions, feel free to stop by Terra Running Company in downtown Cleveland and our friendly staff will be happy to help.

Have a favorite path or trail that didn’t make our list? Let us know in the comments below!

Cleveland/Bradley County Greenway — arguably the best place to run in Cleveland is “the Greenway.” With over 5 miles of unbroken, lighted path along Mouse Creek, the Greenway runs through the heart of Cleveland and through Greenway and Tinsely Parks. Great for out and back runs both long and short, the Greenway has bathrooms and water fountains at various points along the way. For more information and directions to parking and access points, check out their website at http://www.cbcgreenway.com.

Tinsley Park — Tinsley Park is a great access point to the Greenway with bathrooms, water fountains, and the option to head north toward Mohawk Drive, south toward Greenway Park, or east to the Casteel Connector which goes under Keith Street and meets up with Ocoee Street which has a sidewalk until 25th Street. The complex also has dog parks, baseball fields, a swimming pool, pickle ball and tennis courts, etc.

The Lee University Forum at dawn

Greenway Park — Another excellent access point to the Greenway for which it is named, Greenway Park has more bathrooms and water fountains, and is located across from Cleveland High School. Ample parking is available.

Cleveland’s Historic Downtown — Stop by Terra Running Company located at 90 N. Ocoee Street to grab some nutrition before running around downtown and taking in all of the beautiful old brick buildings. Head south down Church Street and run around the Old Woolen Mill, cross back over Inman Street (wait for the stoplight!) and run by the newly renovated Sanda Mill Lofts, come back up First Street and pass First Street Square, and head down into Cleveland’s Historic Neighborhood. Wander down Harle Avenue, pass bustling Deer Park (which has more bathrooms and water), jaunt down Centenary Avenue and take in all of the beautiful homes, before ending your run back at Terra/Cleveland Coffee & Market for some water and a coffee. Not feeling coffee? Meet up with some friends at Mash & Hops or The Press for a post run pint.

Lee University Campus — Running on Lee’s beautiful campus pairs perfectly with a run around Cleveland’s Historic Downtown as they are the same area. Run the length of Parker Street/Paul Conn Parkway to take in most of campus. Run the 1/4 loop around Schimmels Park at the north end of campus before heading back south. Runners can access the Forum loop (the loop of sidewalk in front of Lee’s biggest clocktower) easily from Church Street or climb up the stairs next to the Nursing Building off of Paul Conn Parkway. The Forum loop is a great place to practice speed work or run/walk intervals.

Schimmels Park — Located on the north end of Lee University’s campus, Schimmels Park is a part of the Cleveland/Bradley County Greenway System. Though the park is small with approx. a 1/4 mile of sidewalk, it is serene with large trees, and Mouse Creek running through it. Parking is available though bathrooms are not. Runner’s can access a Greenway extension from Schimmels Park by crossing the crosswalk at 20th Street. The extension will take them on the backside of the Lee University Track (which sadly, is not open to the public) and then under 25th Street. Those wanting a longer run can loop up onto the sidewalk along 25th Street either east or west and head into some more neighborhoods where hills can be found.

Enterprise South Nature Park

Fletcher Park — a beautiful 70 acre park with a 1.5 mile path, Fletcher Park is a great option for those who want the serenity of nature but still want to stick to pavement instead of trails. It is worth noting that the path does get muddy at points so runners will still want to use caution! Restrooms and parking are available.

Johnston Woods — Located a 10 minute drive south of Cleveland off of Highway 11, Johnston Woods is a favorite for those who want to get in a trail run in (or mountain bike ride or hike) but don’t have time to head out to the mountains. A beautiful property owned by Broad Street United Methodist, the church has generously made their trails available to the public. There is also a retreat center and a forest school that operates on the property. Runners can choose the “White Loop” which is approximately 1 mile or the “Blue Loop” which is a little under 3 miles. For a longer run, add both together. There is a porta-potty off of the parking lot but no facilities otherwise. The park closes at dusk.

Enterprise South Nature Park — Located off of Interstate 75 at exit 9 Enterprise Nature Park is a beautiful Hamilton county park built on the grounds of an old dynamite factory (yes, you read that correctly). Stop into the vistors center on your way in for bathrooms and water and read up on the history of the park and the large bunkers that you will see throughout the property. Free park maps are also available to help you navigate which paths you would like to explore, though maps are also posted at various trailheads throughout the park; a number for a park ranger will also be posted. Runners can choose to run on a variety of well-maintained trails or explore the one-way road that goes around the park. This is a busy park so be prepared to share the scenery with bikers, walkers and wildlife.

Southern Adventist White Oak Mt. Trails — Located at the back of Southern Adventist University’s campus in Collegedale, an approximately 30 minute drive from Cleveland, runners will find a beautiful and extensive trail system maintained by the university but open to the public. The trails are well marked and have posted maps throughout, though they are extensive and directionally challenged runners should make sure they are heading down the trail that they intend. Parking (and overflow parking) is available at the trailhead as well as a bathroom and water fountain. Besides runners, these trails are heavily utilized by mountain bikers and hikers.

Tennessee Riverwalk — The Tennessee Riverpark or “Riverwalk” as it is more commonly referred to, is a gorgeous 16.1 mile path along the Tennessee River in beautiful Chattanooga, Tennessee. At it’s northern most point — about a 35 minute drive from Cleveland — the Riverwalk starts at the Chickamauga Dam off of highway 153 and continues south straight into the heart of the city and beyond, ending (or starting) at the Wheland Foundry Station near the base of Lookout Mountain. There are ample access points along the path with parking, bathrooms and water available. The Riverwalk is a favorite of all Chattanoogans so be ready to share the path and the various parks along the way with families, bikers, tourists, fishermen, boaters, and other runners. You won’t be disappointed by a run of any distance on the Riverwalk.

Runner on the Clemmer Trail in the Cherokee National Forest

South Chickamauga Creek Greenway — Connecting directly to the Riverwalk and heading east for 12 miles ending (or starting) at the Camp Jordan sporting complex in East Ridge, Tennessee, the South Chickamauga Creek Greenway is a beautiful path that runs along South Chickamauga Creek. Made up of primarily paved path and wooden boardwalk, this greenway combines natural beauty and functionality as many even use it to commute to work or school — over 30,000 people live within a 10 minute walk of the this greenway system. With a variety of access points that span a variety of Chattanooga neighborhoods and suburbs, this trail is worth a long run.

Clemmer Trail (Cherokee National Forest) — The Clemmer Trail in Cherokee National Forest is a short but beautiful 30 minute drive east of Cleveland. Located at the base of Chilhowee Mountain, there is a small gravel parking lot for runners, bikers and hikers. A trail map is posted but bathrooms and water are not available. Starting at the base of the mountain and heading straight up, this run is not for the faint of heart but if perfect for those who want to get some elevation training. Once at the top of the mountain runners can take a quick hike down to see beautiful Benton Falls or continue to run the variety of trails at the top of the mountain before descending. The trail system on Chilhowee is extensive and perfect for those who are wanting a longer trail running experience. There is also a day use area and campground at the Benton Falls trailhead which has bathrooms (alterantively, runners can drive up to the day use area and start their trail run there for an experience with less elevation gain). Be aware that this is a run in a National Forest where wildlife is abundant. Runners should take precautions in case of an encounter with a bear or poisonous snake (Copperheads or Timber Rattlesnakes) among other things.

Eureka Trail — Heading out of Cleveland in the opposite direction of Chattanooga, the Eureka Trail is located approximately 30 minutes north in Athens, Tennessee. This quiet, flat trail is 4.3 miles of hardpacked gravel that winds through beautiful hardwood forest. The trail is used by runners, hikers, bikers and horseback riders. Following an old rail line that connected Athens and Englewood, Tennessee, the path is named after Eureka Cotton Mill that once operated near the Englewood trailhead. This trail is the site of East Coast Adventures Gone Loco Ultramarathon.

His doctor called him fat and told him he better start walking to lose weight or die...

Faced with the shame and stigma many people in larger bodies face, Martinus made the choice to stand up for himself. “Screw walking,” he said. “I’ll run a marathon.” He left the doctor’s office and bought running shoes that same day.

It's been ten years since that fateful doctor's visit and Martinus has not only run hundreds of races -- including over 8 marathons -- he has been on the cover of Runner's World, a spokesperson for Adidas, a Boston Marathon finisher and is the founder of the Slow AF Run Club which has over 25,000 members. 

The Slow AF Run Club mission is to empower every person on this planet to become a runner in the body they have right now. 

In line with that mission, Martinus has written his first book, Slow AF Run Club: the ultimate guide for anyone who wants to run.*

Packed with real (and hilarious) cautionary tales from his life, training plans, nutrition advice, clothing choices, shoes, cross-training, mental fortitude, and everything in-between, Martinus Evans brand new book is perfect for anyone who wantsactually helpful information on how to get up and get out there right now. 

Terra Running Company is proud to be carrying Martinus's book -- which releases June 6th, 2023 --as a resource for our running and walking community! 

To celebrate and support the mission of empowering every person to become a runner in the body they have right now, we are thrilled to announce our "New Runner Starter Pack" which we will be giving away free to new runners who come and buy their first pair of shoes with us!**

What is it? 

Each starter pack will include some essential to help get you going on your running journey:

• A brand new copy of Slow AF Run Club by Martinus Evans, "The Ultimate Guide for Anyone Who Wants to Run"

• A Klean Freak body wipe

• Nuun hydration sample

• Body Glide (you'll need it, we promise!)

• A pair of Balega running socks

• A Terra Girls Podcast sticker (our podcast to keep you entertained during your workouts — check out our bonus episode where we interview Martinus, releasing June 5th!)

• 10% off an entry into our Cleveland Half-Marathon or 5k on October 21st, 2023.

Have more questions? Come by and talk to us! We would be happy to help.

*P.S. You might be wondering why Martinus' book is called "Slow AF?" It comes from an experience he had while running a marathon where he was being heckled by a spectator who was calling him... you guessed it... "Slow AF" (but not the clean version). That being said, the language in Martinus' book is not for everyone! While some people will feel seen and encouraged by his matter of fact writing style, do proceed with caution if you are sensitive to language or thinking about giving the book to a younger reader.

**While supplies last; customer must be fit for shoes by a member of the Terra staff.

Most people know Terra isn’t simply a retail store but also a race timing company; this past Saturday we celebrated our 6th anniversary of successful timing with our very first race partner, Junior Achievement! We are so grateful for the work that JA does in our community and are proud to get to work with them year after year.

We interviewed race director Melissa Gunnell about the Race to Achieve, the work that Junior Achievement does with students in the Ocoee region and how people can get involved.

Can you tell us a little bit about yourself and the work you do at Junior Achievement?

My name is Melissa Gunnell and I have been with Junior Achievement (JA) for 7 years. I’m the Junior Achievement of the Ocoee Region Event Planner/ Coordinator and Administrative Assistant to the chapter President. I plan our fundraising events such as our Bowl for Education, 5K Race to Achieve, JA Dress for Success fashion show and others. These events help raise funds that allow us to provide local schools with JA programs.

Can you tell us about what Junior Achievement does as well as what that specifically looks like in our area?

Junior Achievement teaches students the knowledge and skills they need to own their economic success, plan for their future and make smart economic choices. These JA programs are provided to schools at no cost so the funds that we raise from the events mentioned above as well as our Annual Campaign. JA of the Ocoee Region provides programs to five counties: Bradley, McMinn, Meigs, Monroe & Polk.
Junior Achievement is a volunteer driven organization. Employees from local businesses, retired professionals and others volunteers to teach JA programs in the local schools. Junior Achievement is “INSPIRING TOMORROWS”!

What about the Race to Achieve 5k? How did it come about and how does it benefit the work you all do?

This year was the 9th annual 5K Race to Achieve. Terra Running has been partnering with us by
timing for our race for the past 6 years. The 5K Race to Achieve is a great way for JA to make our
community aware of what JA does in our schools and is a fun time for the serious or the just for fun
runners and families to help support JA in a small way by participating in the race.

How did you feel like this year’s race went? It’s impressive that you all have been putting it on for 9 years!

This year was our 9th Annual 5K Race to Achieve and went very well thanks to Terra Running doing our timing once again. Each year we are increasing our number of participants and making the public more aware of Junior Achievement of the Ocoee Region and our mission to Inspire our students for Tomorrow with better financial knowledge. We also give prizes to the school teams with the top average time in College/High school, Middle school and Elementary school divisions; Cleveland Middle School was the top school this year.

How can people support the work of Junior Achievement?

Junior Achievement is always looking for volunteers. We provide training to the volunteers and all of the materials they need to teach JA programs. If anyone is interested in volunteering, they should contact our office (423-614-8777) or email liz.mathurin@ja.org for more information.