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.

Since 2021, I have been dabbling in the sport of triathlon. I have been a runner since I was in high school and have completed over 40 half marathons and 5 marathons, but I found myself getting tired of running. After years in the sport, it's easy to get into the habit of comparing time and fitness levels to yourself from fitter or faster phases of life. I liked the idea of trying new sports and being active without running the same routes over and over again.

I had a road bike from a decade ago. I pumped up the tires, dusted off my helmet and took it on the roads of south Bradley County. I was hooked! Anyone who has gotten into cycling knows there are endless accessories and gadgets to make the sport more interesting and fun. I enjoyed trying new cycling shorts, figuring out which of my sunglasses I preferred riding in, and getting my clip pedals and shoes out of the closet. Cycling is more time consuming than running and requires a little more planning. I usually drive to a location along the route of rural roads I like to ride and have to bring all my bike bottles, nutrition, helmet, bike pump, etc. I do like that it doesn't pound your legs quite like running does. It is also easier to do in the heat of the summer because the speed provides some cooling winds.

Like cycling, I had experience swimming but hadn't been in a pool to swim laps in years. I joined the Y and started swimming as much as I felt like I could. At the beginning, I didnt have a great sense of how hard I was working so I would find myself stopping after a few lengths to "catch my breath." When I realized I was just getting used to breathing in a rhythm, I was able to push past the few lengths and swim for longer and longer without stopping. The YMCA indoor pool is a great local resource for anyone looking to get into swimming. You can lap swim at most times of day. If you want to try open water swimming, check out Parksville Beach or the day use area at the Chickamauga Dam in Chattanooga. Always swim with a buddy and use a booey strapped to your waist so boaters can see you. Getting over my fear of "things" touching me while open water swimming has been one of the most fun parts about discovering triathlon. I love being outside in the summer, so open water swimming has been a really fun new hobby of mine.

I have done the Waterfront Triathlon in Chattanooga three times. There are two distances in that race: an Olympic (1.5k swim, 40k bike, 6mi run) and a Sprint (400m swim, 20k bike, 5k run). This is a great beginner-friendly local race that I would highly recommend. After feeling confident after my first Olympic distance triathlon at the Chattanooga Waterfront Tri, I signed up for Ironman 70.3 in August, GA in 2021. I really pushed myself to bike and run more than I ever had in training. It was a big challenge and I really enjoyed the accomplishment! I am going back to do it again next month, September 2023.

As much as I have loved trying new sports and challenging myself in new ways, I have missed the grind of running more miles each week. I have had to cut back on my running miles to keep my legs fresh enough to cycle three times a week for triathlon training. After this half Ironman in September, I am looking forward to getting back to my first love: running. 

One of my least favorite things is when I go for a run and it feels like it takes forever just to finish. I always start my runs so motivated and then by the end I am dreading every step, just counting down the tenths of each mile until I’ve hit my mileage for the day. So if you ever find yourself struggling with the same “I can’t wait until this is over” feeling, I’ve written some of my favorite things to do on runs to help them fly by, no matter how long they may be.

Of course my absolute favorite thing to do on runs is talk to friends. I have found that If I catch myself deep in a conversation about something that sparks my interest, I completely lose track of how far I’ve gone - in the best way possible.

Another thing my friends/teammates and I like to do is play a game where one person starts a sentence with a few words and each person has to add a few words to the sentence until we’ve told a whole story. If you’re not much of a story-teller on runs, we also like to ask each other questions that everyone has to answer. Some of my favorites are “What is your favorite place you’ve ever traveled to?” and “What is the scariest thing you’ve ever done?”. These inevitably spark fun and crazy conversations.

If you don’t have a group of people to run with, no worries! I have found plenty of things to keep my mind busy when running alone. Listening to music is always a great go-to, but another thing that keeps my mind distracted is podcasts. There are so many amazing running podcasts out there (The Running For Real podcast, Run to the Top, Ten Junk Miles, Terra Running’s own Terra Girls Podcast, and MANY more) but one of my favorite podcasts is actually Crime Junkie!

Some other things you can do to help your run fly by are visit new neighborhoods or tails, set aside something after the run that you can look forward to, and don’t look at your watch! I have found this to be one of my biggest problems on those long days. I fall into the trap of checking my watch a few times each mile which makes things drag on forever. But when I only look at my watch when I hit each mile, it helps tremendously.

My last two suggestions are to try to stop as few times as possible and break the run up into smaller chunks. I have had long runs where I stop 5+ times just because I am tired, crossing a street, using the restroom, or some other reason I justified in my mind to stop for a break. But I’ve always regretted stopping so many times because first, what you get out of a run just isn’t the same when you stop numerous times, and second, it adds SO much time onto a run! As tempting as it may be to stop, the fewer times you do so, the faster you finish! I have also found it helpful to break the run up into smaller chunks; four 15 minute sections seems much less intimidating than a 60 minute run. Find out what works best for you to keep your mind happy on those long days and you’ll enjoy running more every day!

I spent my Christmas holiday over in Deutschland, home of Adidas shoes, delicious baked breads, and dark beer. On New Year’s Eve, I was not where you might have expected. I was not cozy and warm at my German host’s house, nor was I embracing a New Year at a cheery Brauhaus. Instead, I was out running. It was the Kolner Silvester Lauf 10k race (Silvester means New Year’s Eve). I was still recovering from jetlag (Germany is six hours ahead of Tennessee time) and some sinus troubles, but I decided that I wanted to embrace the German running culture to the fullest. So, I paid my 20 euros for the sub-50 minute 10k race. There were four different race options: a 5k if you thought you were faster than 22 minutes; a separate 5k for those who expected slower than a 22 minute finishing time (i.e. those who wanted to have fun and enjoy their run); a 10k for the sub-50 minute runners; and a 10k for those who expected to take longer. The races were all run separately and did not begin until the previous race had finished. 

I started near the back of the over 100 person lineup for the sub-50 minute 10k (I was far behind my girlfriend, Celine, who was also running). The gun fired, and I took off at a fast but manageable pace, bearing a big smile for all those taking photos on the sidelines. The course started on a track, took off into a park and then returned to the track and looped back to the park, three times. The first loop felt great, the second loop, after I hit a 5k distance started to hurt and I could feel my achy body demanding I slow down. As I began the third lap I saw the winner, almost lapping me, run through the finish at 30 minutes. I slowed down on the final lap until I was overcome by a side cramp and had to walk for a couple minutes. I was 2 km out at 43 minutes, so I geared up and braced against the pain to run out and finish at 47 minutes. Upon crossing the finish line, pylons immediately directed me into a single file line of sweaty steaming finishers. I was pale with pain from my cramp, breathing heavily, and desperately awaiting the water cup table. Expecting to quench my thirst with no more than some tap water, I was surprised to find opaque liquid in my cup. I quickly took a big gulp and almost gagged on the hot semi-sweet tea I had just swallowed. Suffering physically from the run and now mentally from the shock of drinking a hot, almost bitter tea, I followed the line of people to a food truck trailer, where I received a big, soft, warm and sugary pretzel. This was a delightful surprise after my tea, but still utterly disappointing when I realized the breadiness increased my thirst and that there was no water to be found at this track. Luckily Celine (who placed 1st for the women) spared me some water from her bottle. 

I had survived the New Year’s Eve race. It was more than worth the experience, however, I still remain flustered by the remembrance of having tea and pretzels after racing. I wonder if there is something to be learned from this… maybe Terra should start giving out hot tea at races… I don’t know, but next time I will bring my own water and bananas to a German race.

At Terra Running Company we believe that being healthy and active is for everyone, no matter a person's shape, size, age, experience level, speed, or background. We also know that running -- despite being one of the simplest and most accessible forms of activity -- can feel especially intimidating at first. Because of this we are starting the Team Terra Ambassador Program!

As a local running store, we have the privilege of meeting a lot of amazing people who love running, walking and fitness (some even more than we do)! Everyone has their own story of how they found their way through the Terra Running Company doors or to the starting line of a Terra timed race. For some it was a desire to improve their health, others were looking to fuel their next ultra marathon, and still others were simply needing good shoes to help them through their day. No matter how someone finds us, we are always inspired and excited to learn more about each person’s journey. Through the Team Terra Ambassador Program we want to give back to our customers and show off the stories of the Terra community so that everyone has the chance to be inspired!

So what exactly is it?

The Team Terra Ambassador Program is a year long (free!) membership for 10 athletes that we feel can represent the Terra community well. Terra Ambassadors receive 50% off of one pair of shoes, 20% off of all Terra owned races, 15% off apparel, a free nutrition item each month (excluding Nuun), as well as an exclusive Team Terra tee and a Terra sticker. Ambassadors will also be highlighted on terrarunning.com and our social media. In exchange we will ask our ambassadors to attend Terra events periodically, as well as share and post about Terra Running throughout the year (see the application for specifics).

What it’s not…

We know that a lot of specialty run stores have racing teams, but we wanted to imagine something different that was welcoming for everyone no matter their speed or experience. You can be fast, slow, or even exclusively a walker to join our team! We just want you to be a customer who is excited that Terra Running Company exists here in Southeast Tennessee and isn’t afraid to share your experiences to help cheer on others as they work toward their own fitness goals. And don’t think that you have to have some crazy story of how running has changed your life to be a part of the team — the whole point is to show that being active is for everyone (though if you do have an amazing story we would also love to have you)! If you are interested at all, please apply!

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.

Though we have only been officially in the summer season for a few weeks, around here it can feel like summer is starting to wind down. Maybe it’s the fact that the school year is about to restart and all of the special aisles in the big box stores are suddenly stocked with pencils, notebooks and backpacks. Maybe it’s the fact that runners are starting to officially commit to their fall races. Or maybe it’s the fact that you can now buy candy corn in the store if you wanted to (!). Whatever the reason, this in-between time in Tennessee always brings with it the pseudo holiday we call tax-free weekend (a few of them, actually!). These special weekends are a time to stock up on back-to-school supplies as well as essentials that many have been waiting all year to purchase. At Terra, it also happens to be an excellent time to buy running shoes!

This year the weekend for clothes and apparel falls on July 29-31. Besides shoes, shoppers can purchase apparel, socks, etc., tax free if they are priced under $100. Because we want to pass along the savings, we will pay the tax for shoppers on shoes and apparel over $100 (what running shoe is priced under $100 these days!?). This begs the question… “what pair of shoes should I invest in over tax-free weekend?”

If you need a new pair of runners/walkers, the store is your oyster! Let us fit you up; we will ask about your goals and intended use for the shoe, any injuries or aches and pains you’ve been experiencing, as well as measure your feet and examine your gait and foot fall. We’ll take it from there and bring you suggestions based on your results.

If you already have a fresh pair of daily trainers but still want to take advantage of the tax-free goodness consider investing in something a little different than what you are currently wearing (though if you have a favorite shoe and want to stock up, go for it). Research shows that running in different shoes can help prevent injury and prolongs the life of your shoes. Maybe you are trying to PR in your next race and would benefit from a faster, lighter shoe for race day and speed work? Or maybe you have been dabbling in trail running but still don’t have a dedicated shoe for it? Perhaps you have a great running shoe but need something better for work and daily life? We have options for all of these scenarios and would love to help you get in something that will aid in your goals!

Lastly, maybe now is the time to pick up one of the brand new version of your favorite shoe model. A lot of shoe updates come out in the summer and we have some especially noteworthy additions in the Hoka Bondi 8, the Altra Torin 6, and the Brooks Glycerin and Glycerin GTS 20. And if you don’t care about the latest and greatest, we will also have a sale table with older model shoes marked in the $75-$100 range!

Don’t need shoes? No worries! Come in for everyday essentials like nutrition (buy 3 get 1), socks (buy 2 get 1), bras (30% off) and apparel not only tax free but also 25% off.

We will be open regular hours through tax-free weekend: Friday 10-6 pm, Saturday 10-5pm, Sunday 12-4pm. We’ll see you then!

As runners we know that it important to stay hydrated and replenish our electrolytes. We know that we lose water and electrolytes through sweat and that the longer we go (and the hotter that it is) the more we will lose.

But what exactly are electrolytes?

Electrolytes are essential minerals that our bodies need to properly function. Some of the most common include: sodium, calcium, potassium, chloride, phosphate, and magnesium. These minerals carry either a positive or negative charge when dissolved in water (humans are made up of 60% water!); they help our cells regulate chemical reactions, maintain fluid level balance, and transmit electricity throughout our body. They aid our muscles, nervous system and heart especially, since these rely heavily on electrical impulses to function; in truth, they are used by every cell in our body.

In other words, electrolytes are a big deal.

Imbalances can be serious and need to be treated by a medical professional. Thankfully, most people shouldn’t end up at that level of imbalance (barring some kind of medical condition) however, athletes especially might end up sidelined by headaches, nausea and general malaise when not correctly hydrating and replenishing their electrolytes. Since electrolytes are found in the water in our bodies, when we sweat, we lose those electrolytes along with the water. This excessive sweating (and/or vomiting or urination) depletes our bodies of both the water and electrolytes needed to maintain homeostasis.

To stave off heat related illness the CDC recommends drinking 8oz of water ever 15-20 min not consuming more than 48 oz per hour (the risk of electrolyte imbalance goes the other way as well!). For someone running this is not super realistic, which is why it is important to hydrate well both before and after a run. On a hot day, a runner can sweat out 58-64 oz per hour (yikes!); since you should not be drinking more than 48 oz a hour, this means you will undoubtedly be finishing your run dehydrated and will need to rehydrate over the course of a few hours.

To prevent the effects of dehydration and electrolyte imbalance, make sure to replenish fluids regularly and when sweating excessively to consume balanced electrolyte enhanced drinks like Nuun, Skratch, etc. It is worth noting that not all all sports drinks are created equal. As an example: Gatorade contains 160 mg of sodium and 50 mg potassium but it does not contain other electrolytes like magnesium, calcium, or chloride. Contrast this with Nuun Sport which has almost double the sodium at 300 mg, triple the amount of potassium at 150 mg, as well as magnesium, calcium and chloride. Sports drinks like Gatorade are also very high in sugar, which is not necessarily a bad thing for an athlete that needs easily digestible carbs, but it is not always the best option for someone simply needing to replenish electrolytes from a shorter activity or from a hot day. If you are needing a higher calorie option than Nuun (which only clocks in at 15 cals) for longer activities but don’t want the excessive amount of sugar found in Gatorade, check out Skratch which is made from fruit and has more carbs than Nuun (18 grams of sugar vs 1 gram) and an electrolyte profile that matches what is lost in sweat.

Whatever you are drinking to replace your electrolytes, Terra is here to help!

A large amount of imports, including shoes, have been stuck on freighters due to labor shortages and increased demand.

It's common knowledge that the Federal Reserve wants to keep inflation at a slow, steady pace of 3% or less per year and that, for the first time since the 1980s, this pace has been broken. Inflation is as high as 10% at the moment.

As runners, we have seen the effects of inflation driving up the price that we are paying for our shoes. In fact, in 2021 the price of adult shoes rose 5%, while kids shoes rose 11%. In 2022 these prices have continued to rise. We know that in late 2020 and throughout 2021, companies struggled to maintain product output, as the economy reopened and rebounded. Most shoe retailers use production plants in Vietnam and these largely shut down during the pandemic and were not reopened until late 2021. Once reopened, manufacturing was slow and shipping products to the United States presented many setbacks, such as massive delays at ports. 

On the flip side, during the pandemic, runners were given extra time off work so they naturally ran more. Because of this, the demand for running shoes increased despite the pandemic. This demand rose partly due to the fact that we were running more, but was also largely due to the abundance of money that was pumped into our wallets from stimulus checks. We all became a little richer (temporarily), which created excessive demand and, ultimately, led to shoe prices being effected by demand-pull inflation. In other words, the low supply of shoes added to increased demand resulted in higher prices. The Brooks Ghost and Hoka Clifton, for example, both rose $10 in price to $140. 

Will this be the only increase in price? Inflation is still running hot and runners have not slowed down. Though the supply chain has sorted itself out to some extent — back-orders and long wait times for shoes are becoming more infrequent — prices, certainly, will not go down. Even shoes going on sale will likely have higher discounted prices. As inflation eventually cuts deeper into our wallets, the runner may seek to put more and more miles on their shoes, delaying a new purchase as long as possible. The Federal Reserve is currently working to combat inflation, and in doing so, it must reduce unsustainable demand. This will eventually pose a challenge to shoe retailers across the country. Nonetheless, it cannot stop us running!

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.

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!

1. 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.

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!

For better or worse we are well into Daylight Savings Time. Right now my Garmin tells me that the sun rose at 7:30am today and will set at 5:27pm. This means that for a lot of people (most people!), when snagging that before or after work run, they will be running somewhat in the dark.

If you are someone who finds yourself hitting the road (or the sidewalk or trail!) during darker hours, it is vital for you to make sure that you are abundantly visible for passing vehicles, cyclists and other runners. While there is more to running safely than visibility, simply ensuring that you can be seen far enough in advance is an easy and simple way to protect yourself and others. Check out these simple tips for staying safe while running during darker hours.

Wear highly visible and reflective clothing.

Did you know that there is a difference between something that is highly visible and something that is reflective? Something is considered highly visible if it is uses bright colors and high contrast. Something that is reflective isn’t necessarily bright but will reflect light. For the best level of visibility you will want clothing and accessories that are both highly visible and reflective.

Put reflective pieces on moving body parts

To increase visual recognition put reflective items on moving body parts like legs and arms — this helps cars recognize you as a moving person, versus just something reflective on the side of the road. If you don’t want to buy a bunch of gadgets and accessories to give you the reflection you need consider trying Safety Skin, a reflective skin spread that comes in a roll on stick. This will let you apply a line of reflectivity wherever and whenever you need it.

Wear a headlamp and/or a light of some kind.

This will not only help you see where you are going but will also help cars see you. Consider lights that blink or flash for even more visual recognition. There are a lot of great clip on options if you don’t want to hold anything in your hand!

Run on sidewalks where able and on the left side of the road when there is no access to a sidewalk.

Sidewalks are obviously going to keep you safer than running on a road in the dark but when that is not possible run on the left side of the road. This will give you a chance to see any incoming cars which will give you time to react if there is a problem.

Run in well lit areas.

While this isn’t always possible, it will greatly increase your safety both from cars (as well as dangerous people) while on your run. Here in Cleveland consider running on Lee University’s campus or heavily trafficked areas of the Greenway.

Run with a friend or in a group.

When it’s dark out consider running with a partner or a group; not only will it add accountability to your running routine it will also help keep you safer. Did you know that we have a weekly group run that meets up at Terra once a week? We meet at 5pm and 5:30pm on Mondays! We run 2 miles at each time slot so if you want a 4 mile run with us, come at 5 and stay for 5:30 or if you only want 2 miles, come at 5 or 5:30. Also, qualify for and join our Terra VIP Facebook group to find running partners!

Stay aware of your surroundings and ditch headphones.

While a lot of us love blasting our music while running that’s definitely not the safest option especially when it’s dark. Instead, consider ditching the headphones all together, running with only one bud in, or switching to bone conduction headphones like Aftershokz which will leave both ears open while still giving you all the music your heart desires.

Carry a phone and make sure someone knows where you are going and when you plan on returning.

It may seem obvious but running with a phone adds a significant level of safety to your run. Beyond the ability to call for help if something goes wrong, you can also download apps like RunSafe, bSafe or the Road ID App which have features such a panic buttons, alarms, location tracking, and audio and video recording in emergencies. When heading out in the dark, also ensure that someone knows where you are going and when you plan on returning.

Though it can be tough to get yourself out for a run when the sun isn’t joining you, logging miles in the dark has its own special satisfaction — just make sure to go prepared and be safe out there!

Lee University’s campus at dawn.

It’s true, we have officially reached fall! Not only have we passed the Autumnal Equinox, the weather is cooler in the mornings, the days are starting to get shorter, and every store you go into is selling fake pumpkins and (fake) pumpkin flavors.

For runners, fall means delightfully pleasant temperatures and a chance to start wearing your favorite cold weather gear again… that is, if you don’t live in southeast Tennessee.

If you live here in Tennessee, your version of fall looks more like chilly mornings and crisp evenings with temps worthy of summer in the afternoon. Though I have lived in Tennessee for over a decade now, for this Maryland girl, the adjustment to a Tennessee “fall” is still difficult. I am thankful for the warmer days occasionally, but most of the time I’m just sad that the cozy sweater that I needed in the morning is unbearable by midday.

This extreme temperature fluctuation can also cause a dilemma for runners — hit the road in darkness and experience the joys of a 50 something degree run, or hold out for daylight and fight off 80 degree heat.

Regardless of when you are lacing up, let me offer some suggestions to get the most out of your run during a Tennessee fall.

Morning (Cooler Temp) Running —

We all know that hotter temperatures equal harder runs. Start out for a long run on a 90 degree day and you’ll know immediately that you’re in, not just for a long run, but a longgg run. The reason is that, beyond exerting for your workout, your body is also working overtime to maintain an acceptable core temperature. This means your heart will be beating harder and faster even at lower rates of exertion.

Why am I talking about running in hotter weather in the cooler weather section? Because the inverse is also true. Cooler weather means, “easier” runs. This is one of the reasons that everyone loves a fall race; all of those summer miles can easily add up to fall PRs.

With this in mind, those cooler mornings become the perfect time to practice tempos runs and speed work. Since your body won’t have to exert as much energy keeping you cool, it becomes easier to push your pace and build up strength in different muscle sets than what you would be working at a slower clip.

Try it — Set out for your normal training distance. After warming up for at least 5 minutes (on your run or otherwise), introduce simple speed work. Push yourself to (just below) sprint pace for 30 seconds, then scale back to your normal pace for a minute and 30 seconds before sprinting(ish) again for another 30 seconds. Repeat this pattern until you finish your run. Be sure to cool down and stretch adequately after you finish. Depending on your current fitness level, experiment with interval time and speed variations.

Afternoon (Hotter Temp) Running —

We’ve already established that hotter weather running is harder (and you didn’t need me to tell you that, you definitely already knew). So how do we maximize training when the temps are 80+ degrees? If you have acclimatized to the heat already from summer training, you can definitely still do speed work if you are working on your time for an upcoming race. You might not have as fast as a pace as you would have in the morning, but you will also be giving your heart more of a workout which will increase fitness. But if we are thinking about being inspired by the weather, warmer fall runs provide the perfect opportunity to get in the shade and off the beaten path by experimenting with trail running.

Trail running is always engaging but in the fall runners are in for a special treat as the leaves turn their vibrant colors. If the pull of nature’s beauty isn’t enough to get you out on the trail, consider the benefits of trail running. Trail running strengthens more (and different) muscles than just regular road or treadmill running alone. This is because it engages more muscles as your body finds its’ balance on various terrain, overcomes more hills (both up and down), and leaps over obstacles. Trail running also burns more calories per hour than regular running alone. Beyond the strengthening effects, trail running is also excellent for your mental health. Studies consistently show the benefits of getting into nature; everything from decreased anxiety and stress, reduced blood pressure, increased memory, improved concentration, and boosted immune function.

Try it — Head to one of the many amazing trails that our area has to offer — there are lots of choices for every ability level! For some nice simple loops, Johnston Woods is a great choice (they have both a 1 mile and 3 mile loop). For more options (both simple and hard) the White Oak Mountain Trails in Collegedale are a well trafficked area that can take you farther. And if you really want to challenge yourself, running on the trail system up and on Chilhowee Mountain in the Cherokee National Forest can give you serious elevation, mileage, and views. For all of these trails, runners need to be cognizant of mountain bikers and hikers.

Grab a pair of running shoes that have decent traction and that you don’t mind getting dirty (if you have trail running shoes even better!). Tell someone where you are going and when you plan on being back. Pack water and any nutrition that you need (account for mileage and effort for if you need to bring any with you), then hit the trail! If you need to walk more than you usually do that’s fine, just have fun with it and enjoy the views! The shade from the tree cover will drop warm afternoon temperatures naturally and the newness of exploring trails will bring a fresh excitement for the season.

The fall season in Tennessee might not always look like sweater weather but when it comes to running, a southern fall provides plenty of opportunities to be inspired to try something new, to push yourself, and to appreciate the beauty that we are surrounded with every day.

Happy fall, happy running!

If you’re like me, running is your “me time.” It’s your chance to escape for a little, to clear your head, to catch up on your favorite podcast, or listen to that new music that just came out. Running is a chance to be free for even just a few minutes. And, if you are in fact like me, it is because of these same reasons that the idea of group runs sounds pretty unappealing. Give up my solitary 30 minutes of “me time?” I think not.

And yet…

… there are so many great reasons to give group running a try. (I write through gritted teeth) Since apparently, we both need convincing, let’s take a look at four of those reasons.

Running with a group pushes you — 

Have you ever gotten a really great time in a race even though you didn’t particularly train for it? I have! And you know why? Because I’m competitive. There are all of these people prancing past me like gazelles and I think, "“pshh, I’m just as fast as you!” (I am not) And even though I almost throw up at the end of that race, I realize that I have PRed. Why? Because I had others around me, I pushed myself more than if I were alone. In psychology, this is referred to as the Kohler Effect. The Kohler Effect basically states what we all already know: no one wants to be the worst at something so, in a group, people will work harder than if they were alone. Group running activates this psychological impulse and helps you push yourself a little more than you would have pushed yourself if you had simply been out for some solitary miles.

Running with a group provides accountability — 

Let’s be real. Accountability isn’t fun or exciting or sexy. It’s boring and lame and some days a huge pain in the rear. But that’s the point! You’re not feeling it today? Well too bad, because the group run is already on your schedule and you’ve already committed. Though it may not be exciting, accountability is a powerful tool to help build our habits and our habits build our lives. If you’re struggling to get into a consistent habit of running, a group might be the exact thing that you need.

Running with a group adds variety — 

Bored of the same old, same old? A group run can help! Whether you are in a rut with pace, route, or time of day, a group run can add variety to your regular run. It can even be a surprisingly pleasant change of pace to disconnect your headphones and chat with other people (or just listen to the sounds of the world around you if you’re not superhuman and can’t talk while running).

Running with a group creates community — 

At its best, running is connection: connection to yourself, connection to the world around you, and connection with others. Group runs provide shared experiences that quickly turn strangers into friends and give people things to connect over that don’t revolve around work drama and family gossip. #wholesome

So there you have it, four great reasons to step out of your comfort zone and run with a group. Your faithful “me time” run will still be there when you need it, but give a group run a try and you’ll find “me time” doesn’t always mean alone.

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

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

By Sue Joyner

The New Year is almost here, and I think it’s safe to say we are all eagerly awaiting the arrival of 2021. Naturally, many of us are scoping out the coming year, looking to set new goals that help us set healthier habits and challenge us. If I could recommend one piece of advice when setting goals for 2021, it would be to start small. If you feel like this past year dragged you through the mud, and any good habit you once had is gone, do not fear. Go clean that mud off your pretty face, and start fresh. By setting small, achievable goals it’s easier to build on those goals, stay motivated, and eventually implement it into your daily lifestyle. 

For those who are unmotivated, hate exercise, or claim to not have time: start with preparation. Look at the week ahead and pick 2-3 days that week that you can fit a 10-20 minute walk (or whatever method of exercise you enjoy) with your dogs, babies or just you. It doesn’t have to be strenuous or miserable, just get moving. After 3 or 4 weeks of consistently doing this, re-evaluate and ask yourself, ‘is this something I enjoy? Does this make me feel better physically, mentally or emotionally?’ If you answer yes, keep going. See if you can add another day of exercise to your weekly routine or add an extra 5 minutes to your current sessions. Start simple, and prove to yourself you can be consistent. Then you can build on frequency, duration, and intensity over time. 

For those who have perfected consistency but are feeling burnt out or bored: let’s get creative. If you’re a treadmill runner, try hitting the pavement. If you’re a greenway runner, try taking a jog through the historic/downtown area of Cleveland, TN. If you’re bored of your normal route around Cleveland, take it to the trails! Or maybe you’ve tried all of the above and running has become more of a chore than something you enjoy. Try a different way of exercising other than running. Cycling, swimming, yoga, At-home workouts, or strength training, there is always more to learn and challenge your body! 

For my adventure seekers and competitive junkies: this year may look a little different than you are used to. Unfortunately, similarly to 2020, this new year of 2021 can’t promise any more certainty than the year past. You’ve proven yourself to be strong and this is just another thing to muscle through. So when I suggest to set smaller goals I mean to keep your dreams big, but set goals that are realistic for the time we are living through right now. That may look much different than what you are used to but this is a season to be adaptable. Find new ways to entertain and challenge yourself physically. If you have your eye on a race, go for it! But remember to be adaptable if our current circumstances change your plans. 

With the start of a New Year, there is always a subconscious pressure to implement new habits into your life. I hope to encourage you that you can start a new habit, goal, or change at any point in the year. Take the time to decipher what is achievable for this season of your life, set a goal, and show up and give it your best effort. You’ve totally got this year! Stay positive, take care of yourself, and enjoy the little things! Happy New Year!