Explorez tous les épisodes du podcast Kinda Fast Podcast

Episode 65: Kinda Fast Case Files: Mysteries, Scandals, and Controversies

The evidence has been collected, the files have been reopened, and Travis has not been told the official rulings.

In this special true crime-inspired episode of the Kinda Fast Podcast, Claire and Travis investigate four of the strangest mysteries, scandals, and controversies in running history. We are talking suspicious split times, missing photographs, an unexplained wind reading, and a marathon that may never have happened,

Before opening the case files, we explain the new World Athletics Ultimate Championship and how the fast-paced, three-night event differs from the traditional World Championships. We also recap several of its biggest performances, including sprint doubles from Melissa Jefferson-Wooden and Kenny Bednarek.

Then, we discuss the Racefaster Half Marathon in New Jersey, where runners crossed waist-deep and, in some places, chest-deep floodwater despite multiple flash flood warnings. At what point should race organizers cancel an event rather than allowing runners to decide whether to continue?

We also cover the controversy surrounding HYROX Beijing winner Joanna Wietrzyk. Officials allowed her to continue competing after a bowel-related incident created sanitation concerns involving the shared course and workout equipment. Should officials have stopped her immediately?

Finally, it is time to examine the evidence in four unforgettable case files:

Case File 1: Rosie Ruiz and the Boston Marathon victory that quickly unraveled. How much of the marathon did she actually run?

Case File 2: Flo-Jo’s 10.49-second world record and the wind gauge that officially recorded no measurable wind.

Case File 3: Kip Litton, his suspicious marathon performances, and the mysterious West Wyoming Marathon, which may never have taken place.

Case File 4: Allyson Felix, Jeneba Tarmoh, and the dead heat that left USA Track & Field without a rule for awarding the final Olympic position.

Travis hears the evidence without knowing the verdicts and shares his theories before Claire reveals the official rulings. Can he solve the cases?

The Kinda Fast Podcast is powered by Upward Running, a Christian running app offering training plans, coaching, daily encouragement, and a supportive community to help you grow in your faith and fitness.

Download the Upward Running app from the Apple App Store or Google Play Store, and use code KINDAFAST for a free two-week trial.

How did running go from a survival skill to one of the world’s most popular sports?

In Episode 64, Claire and Travis travel through the history of running, from early humans hunting for food and ancient messengers delivering critical news to the first Olympic footrace, professional pedestrianism, and the creation of the modern marathon. They also explain why a marathon is exactly 26.2 miles and how the running boom made the sport accessible to everyday athletes.

In What Does That Even Mean?, learn about the ancient Greek stadion and how it gave us the modern word “stadium.”

In running news, Claire and Travis share the powerful story of Keith Palmer and his father, FDNY Battalion Chief Orio Palmer. They also discuss the Edmonton Marathon course error that cost 13 runners their Boston qualifying times and Clayton Young’s attempt to break Conner Mantz’s American marathon record at the Chicago Marathon.

Finally, they explore the important place running holds in the Bible, from Old Testament messengers and the race to the empty tomb to Paul’s instructions to run with purpose, discipline, and perseverance.

The Kinda Fast Podcast is powered by Upward Running, a Christian running app featuring training plans, expert coaching, daily encouragement, and a faith-filled community. Download the Upward Running RunClub App from the Apple App Store or Google Play Store today!

Do runners actually love running...or do we just love proving we can do hard things?

This week, Claire and Travis explore why runners willingly choose discomfort, complain through every mile and then wake up and do it all over again. They break down how the brain interprets pain, why running with friends makes suffering easier and how to stop a difficult run from turning into a mental spiral.

Plus, they explain eccentric loading, test their knowledge of college football speed, cover a professional runner’s dog-assisted 4:31 mile and recap Ben Dhiman’s incredible UTMB victory and the record-breaking 2026 Sydney Marathon.

Kinda Fast is powered by Upward Running. Try the app free for two weeks with code KINDAFAST at upwardrunning.com/kindafast.

This week on the Kinda Fast Podcast, Claire and Travis are talking about something runners hear a lot less about than overtraining: undertraining.

How do you know if you’re actually doing enough to reach the goal you’ve set? We break down some of the biggest signs you may not be training enough, why adding more miles is not always the answer, and how to make sure your training actually matches what you’re trying to accomplish.

Before the Deep Dive, we get into some wild running news, including the Sydney Marathon’s major medal mix-up, a woman allegedly throwing eggs at runners during the Edmonton Marathon, and Yomif Kejelcha’s incredible 56:51 half marathon in Buenos Aires.

We also explain what “pending ratification” really means when a runner breaks a world record, including the course, drug testing, equipment, and shoe checks that have to happen before a record officially goes into the books.

Plus, we talk about consistency, training plateaus, motivation, and why the goal isn’t to finish every workout exhausted. The goal is to get better.

Kinda Undertrained: Medal Mistakes, World Records, and Not Running Enough

The Kinda Fast Podcast is powered by Upward Running, a Christian running community with training plans, coaching, daily encouragement, and a community to help you grow in both faith and fitness.

Try Upward Running free for two weeks with code KINDAFAST at upwardrunning.com/kindafast.

In Episode 61 of the Kinda Fast Podcast, Claire and Travis are answering a question every runner eventually asks: When is it actually time to increase your mileage?

But first, they kick things off with What Does That Even Mean? and finally settle the question of what exactly a running singlet is—and whether it’s really any different from a tank top.

Then it’s time for running news! The Tokyo Marathon 2027 lottery is officially open, and Claire and Travis break down the important dates, entry fees, and just how tough it is to land a bib.

They also test out a viral running hack involving Aquaphor on your eyebrows to keep sweat out of your eyes. It sounds ridiculous…but apparently there’s actually some science behind it.

And the Jakob Ingebrigtsen vs. Josh Kerr rivalry is back. After returning from 11 months away from racing, Jakob says athletes who skip major championships are “ruining the sport”—and yes, he was talking about Josh Kerr.

Then, in today’s Deep Dive: Kinda Want to Run More Miles?

Claire and Travis talk about how to know when your body is actually ready for more mileage, including:

• Whether you’re consistently handling your current mileage
• How well you’re recovering between workouts
• What your easy pace can tell you about your fitness
• Why mileage increases should support a long-term goal
• How structured training plans can help take the guesswork out of adding miles
• When the 10% rule can be useful
• Why you should spread extra mileage throughout the week
• Why adding mileage AND intensity at the same time can be a mistake
• Why you should never try to “make up” missed miles

The biggest takeaway? More mileage isn’t automatically better mileage.

The goal isn’t to run the most miles you possibly can. It’s to find the amount of mileage you can train from, recover from, and consistently repeat.

Ready to run with purpose and find your community?

Join Upward Running at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free!

It’s Episode 60 of the Kinda Fast Podcast! 🎉

This week, Claire and Travis celebrate with 60 Seconds of Running Mad Gab, break down the difference between a niggle and an actual injury, and remind you that Upward Running’s 12-Week Back-to-School Challenge kicks off August 17.

In running news, they dive into the growing conversation around drug testing in professional trail running as prize money and sponsorships continue to grow. Plus, they share the incredible story of Paralympian Mohamed Lahna, who completed a 3,300-mile Triathlon Across America—including a 300-mile run on a prosthetic leg.

Then, it’s time for the Deep Dive: GROUP RUNS!

Kinda want to join one...but also kinda terrified to show up? Claire and Travis are talking about what to expect at your first group run, how to find the right pace group, the unwritten etiquette you should know, whether you should bring a friend, and why finding the right running community can make a huge difference.

Because at the end of the day, group runs aren't just about the miles. They're about accountability, encouragement, friendships, and finding your people.

In this episode:

• Niggle vs. injury: how to tell the difference
• 60 Seconds of Running Mad Gab!
• The Back-to-School Challenge starting August 17
• Drug testing and anti-doping in professional trail running
• Mohamed Lahna’s 3,300-mile Triathlon Across America
• How to make your first group run less intimidating
• Finding the right pace group
• Group-run etiquette nobody tells you
• Bringing a friend vs. showing up alone
• Finding a run club that fits your personality
• Why running together can make you a better runner
• How group runs can turn into real friendships and community

Ready to run with purpose and find your community?

Join Upward Running at: https://upwardrunning.com/kindafast

Use code KINDAFAST for 2 weeks free!

Episode 59: Heat Acclimation, Cheese Rolling, Garmin's New Cirqa & Sauna Training for Runners

What exactly is heat acclimation, and can sitting in a sauna actually make you a better runner?

In Episode 59 of the Kinda Fast Podcast, Claire and Travis explain how your body adapts to running in the heat, introduce Upward Running's new 12-Week Back-to-School Challenge, and dive into some of the biggest stories in the running world. From the wild Cooper's Hill Cheese Rolling Race in England to Garmin's brand-new Cirqa fitness band and the return of the Commonwealth Mile, there's plenty to catch up on before tackling this week's deep dive.

The episode wraps up with a science-backed discussion on sauna training—how it may improve endurance, recovery, heat adaptation, mental toughness, and overall performance, plus practical tips for safely incorporating sauna sessions into your routine.

In This Episode:

• What heat acclimation is and why it matters for runners
• Upward Running's 12-Week Back-to-School Challenge beginning August 17
• The legendary Cooper's Hill Cheese Rolling Race
• Garmin's new subscription-free Cirqa fitness band
• Highlights from the 2026 Commonwealth Games
• How sauna training may improve endurance, recovery, and race performance
• Best practices for using a sauna safely as part of your training

Whether you're preparing for fall racing, looking to improve your training, or simply love keeping up with the running world, this episode has something for you.

Ready to run with purpose?

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 58: Running for Weight Loss Myths, Boston Marathon Changes & What It Means to Get Out-Kicked

Can you lose weight and still fuel your running well? In this episode of the Kinda Fast Podcast, Claire and Travis separate fact from fiction as they tackle some of the biggest myths about running for weight loss.

They also explain what it means to get out-kicked in a race, break down the Boston Marathon's new qualifying lottery beginning in 2027, discuss the recent conversations surrounding runner safety after a Central Park e-bike crash, and celebrate Claire's exciting announcement that she'll be running the 2027 London Marathon.

In This Episode

What Does That Even Mean?

• What it means to get out-kicked
• Why finishing speed matters in racing
• How runners develop a stronger finishing kick

Running News

• Boston Marathon adds a new lottery for qualified runners beginning in 2027
• What the updated Boston qualifying process means for runners chasing a BQ
• The Central Park e-bike collision and the growing conversation around runner safety
• Claire shares the exciting news that she's officially running the 2027 London Marathon

Deep Dive: Running for Weight Loss Myths

• Should runners cut carbs to lose weight?
• Does running more always lead to more weight loss?
• Why the scale may go up when you start training
• Does a lighter body automatically make you a faster runner?
• Why strength training, recovery, and proper fueling matter
• Better ways to measure progress beyond the number on the scale

Key Takeaways

✅ Fuel your running instead of fearing carbohydrates.

✅ Consistency beats extreme training plans.

✅ Weight isn't the only measure of progress.

✅ Strong, healthy runners perform better than under-fueled runners.

✅ Sustainable habits create lasting fitness and long-term health.

Ready to run with purpose and find a supportive Christian running community?

Visit upwardrunning.com/kindafast and use code KINDAFAST to get 2 weeks free.

Episode 57 of the Kinda Fast Podcast is here! Travis is back on the mic, sharing one of the biggest lessons he learned during his time away from running: running isn't just something he does...it's something that makes him a better version of himself.

Claire and Travis also discuss Josh Kerr's historic mile world record, celebrate Connor and Kylie Mantz welcoming their son, explain what a waterfall start is in track racing, and talk about Strava's new partnership with Adidas that rewards runners for staying active.

In this episode: • What is a waterfall start? • Why longer track races use waterfall starts • How waterfall starts create a fair and strategic race

Running News: • Josh Kerr breaks the mile world record in 3:42.66 • Connor and Kylie Mantz welcome baby William just days after Kylie's viral 38-week-pregnant mile • NASA's Perseverance rover officially completes a marathon distance on Mars • Strava and Adidas launch a new rewards program for runners

Deep Dive: Why Running Makes Us Better • Travis shares what his injury taught him about life away from running • How running improves sleep, nutrition, and healthy habits • Why training goals provide structure, motivation, and purpose • The mental benefits of time on the road or trail • The friendships and community built through running • Why injuries often remind us how much running means to us

Key Takeaways: • Running transforms more than your fitness—it impacts every area of your life. • Injuries can happen even when you've done everything right. • Healthy habits built through training often carry into everyday life. • Running provides purpose, community, and space to recharge. • Sometimes stepping away from running reminds you just how much it helps you become your best self.

Listen now and join the conversation!

Join the Upward Running community at https://upwardrunning.com/kindafast

Use promo code KINDAFAST to get 2 weeks free.

Episode 56: Running Shoe Foam Explained, Josh Kerr's World Record Chase & Courtney Dauwalter's Hardrock Victory

Travis is away on a mission trip this week, so Claire takes the mic solo to dive into one of the biggest topics in running right now: running shoe foam.

What exactly is stack height? Do carbon plates really make you faster? Why do some running shoes cost $300? And are they actually worth it?

Claire breaks down the technology behind today's running shoes, explains the surprising role foam plays in performance and recovery, and busts several common myths about supershoes.

Plus, she previews Josh Kerr's attempt to break the legendary mile world record, recaps Courtney Dauwalter's incredible Hardrock 100 victory after battling through severe stomach issues, and explains stack height in this week's "What Does That Even Mean?"

Whether you're training for your first 5K or your next marathon, this episode will help you better understand the shoes carrying you through every mile.

Topics Covered:

• What stack height really means
• High-stack vs. low-stack running shoes
• Josh Kerr's mile world record attempt
• Courtney Dauwalter's Hardrock 100 win
• The evolution of running shoe foam
• Carbon plates vs. superfoams
• Why softer doesn't always mean faster
• Why rotating your running shoes matters
• How long premium racing shoes stay at peak performance

Powered by Upward Running

Looking for expert training plans, a supportive Christian community, daily encouragement, and faith-based coaching?

Start your free 2-week trial today at upwardrunning.com with promo code KINDAFAST.

One of the biggest track meets of the year delivered...and we're breaking it all down.

This week, Claire and Travis recap the incredible performances from the Prefontaine Classic, including Cameron Myers' stunning Bowerman Mile victory, Nikki Hiltz ending Faith Kipyegon's five-year winning streak, and the American distance runners making a statement heading into championship season.

They also discuss Josh Kerr's unique pursuit of the mile world record (yes, he sleeps in an altitude chamber), Jennifer Lichter's historic win at the Western States 100 in her first-ever 100-mile race, and whether anyone can actually become a morning runner—even if you've always hated early alarms.

In this week's "What Does That Even Mean?" segment, they explain glycogen: what it is, why it matters, and how understanding it can help you avoid "hitting the wall" during longer races.

Then they dive into one of the most important marathon training topics: the long run. Why are so many runners exhausted after every Saturday run? Should you be running them faster? And could slowing down actually help you race faster? Claire and Travis explain the purpose of the long run, why easy miles matter, how to avoid the dreaded "gray zone," and how to recover so your training actually makes you stronger.

Whether you're training for your first 5K or your next marathon, this episode will help you train smarter—not just harder.

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free!

In this episode of the Kinda Fast Podcast, Claire and Travis talk Fourth of July running, the Peachtree Road Race, major NCAA eligibility changes, Parker Valby’s comeback, a 14-year-old running phenom, and the wild $1 Ultramarathon in Times Square.

Then they dive into practical tips for getting back into running after a long break, including how to rebuild safely, why walking counts, how to check your ego, and why patience matters more than pace.

Whether you’re coming back from injury, burnout, busyness, or just a long season away from running, this episode is all about starting where you are and becoming the runner you’re becoming.

Ready to run with purpose and find your community?

Join us at: https://upwardrunning.com/kindafast

Use code KINDAFAST for 2 weeks free!

In this special first-ever solo episode of the Kinda Fast Podcast, Claire shares a personal story about returning to the roads that shaped her as a runner and a person.

After traveling to Gaffney, South Carolina for a recent race, Claire spent the morning running through the campus where she attended college. What began as a nostalgic trip down memory lane quickly became an opportunity to reflect on how much God has changed her life over the years.

From difficult memories and past mistakes to an unexpected reunion with a former college teammate, Claire shares how revisiting her past helped her see God's faithfulness in a new way. Along the way, she explores themes of identity, redemption, growth, and why we shouldn't allow an old version of ourselves to define who we are today.

Whether you're a runner, a walker, or simply someone who has ever wished they could go back and change part of their story, this episode is a reminder that God is still at work—and that sometimes the greatest victories happen far beyond the finish line.

Ready to run with purpose and find your community?

Join us at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 52: The Coach Dean Episode

In this special one-year anniversary episode of the Kinda Fast Podcast, Claire and Travis sit down with Upward Running's own Coach Dean Thompson. From state championships and national titles to marathon victories and coaching thousands of runners, Dean shares the story of how running became both a lifelong passion and a ministry.

Along the way, the team discusses Cooper Lutkenhaus' incredible Diamond League victory, ongoing Puma shoe lawsuits, new research showing runners in their 50s are logging more miles than any other age group, and the addition of the Cape Town Marathon as a World Marathon Major.

Plus, Coach Dean and Travis build their dream running teams in a fun fantasy draft featuring famous runners, celebrities, Bible characters, Upward Running members, and historical figures.

Whether you're training for your next race, considering your first 5K, or simply looking for encouragement in your faith and fitness journey, this episode is packed with inspiration, wisdom, and plenty of laughs.

Topics Covered:

• Cooper Lutkenhaus stuns the track world
• Puma injury lawsuits and super shoe debate
• Why runners over 50 are thriving
• Cape Town Marathon becomes a World Marathon Major
• Fantasy Running Team Draft
• Coach Dean's running and faith journey
• Lessons learned from decades of coaching runners

Learn more at UpwardRunning.com.

Vacation season is here, and in Episode 51 of the Kinda Fast Podcast, Claire and Travis tackle one of the biggest questions runners face this time of year: Should you keep training while you're away?

They kick things off by breaking down the term "Run-Cation" and why so many runners plan vacations around races, scenic routes, and new running adventures. Then they dive into the latest running news, including the Run Disney registration meltdown, a 90-year-old runner completing his first marathon, and a controversial high school track championship ruling that sparked debate across the running community.

The episode also features a fun round of vacation running trivia before Claire and Travis take a deep dive into training while traveling. They discuss how to adjust your schedule without derailing your goals, when to use vacation as a cutback week, what gear to pack, how to safely explore new places on foot, and why consistency matters more than perfection when you're away from home.

Whether you're heading to the beach, traveling for a race, or simply trying to fit running into a busy vacation schedule, this episode will help you stay active, enjoy the journey, and keep your training in perspective.

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 50 is here, and Claire and Travis are celebrating a major milestone with a packed episode full of running news, injury insights, and plenty of fun along the way.

First, in "What Does That Even Mean?", they break down Baxter's Nerve Entrapment, a commonly missed cause of heel pain that is often mistaken for plantar fasciitis. Travis shares his own experience dealing with persistent heel pain and what he's learning about the condition.

Then it's time for the latest running news. The duo discusses American runner Tyler Andrews' record-setting climb of Mount Everest in under 10 hours, a black bear attack involving a runner in British Columbia, the viral "Alphabet Challenge" that's helping runners make long runs more enjoyable, and Chicago Marathon's controversial testing of cupless hydration stations.

In this week's Deep Dive, Claire and Travis tackle one of the most common running injuries: plantar fasciitis. They discuss what causes it, common symptoms, risk factors, whether it's safe to continue running through it, and practical recovery strategies. They also walk through seven exercises that may help strengthen the foot and improve recovery.

Whether you're dealing with heel pain, training for your next race, or simply looking for ways to make your runs more enjoyable, this episode has something for you.

Ready to run with purpose and find your community?

Join us at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Welcome to episode 49 of the Kinda Fast Podcast, where we talk running, real life, and everything in between.

This week’s episode gets a little wild. We break down elimination races, talk about wildlife encounters on runs, and dive into some fascinating endurance research that has the running world talking.

In What Does That Even Mean?, we’re talking elimination races…what they are, how they work, and why being the last runner across the line can instantly end your race.

In running news:

• A new endurance study reveals why women may actually outlast men during long races and ultra events
• One-armed high school runner Gabriel Lewis is rewriting record books and inspiring runners across the country
• Sarah Hall shares her surprisingly simple trick for keeping easy runs truly easy: singing while you run

We also discuss:

• Why durability matters in marathon training
• How recovery and pacing impact performance late in races
• Claire’s recent 5K PR and lessons learned from race day
• Travis’ injury update and upcoming marathon training plans

We also highlight the Summer Lock-In Challenge, designed to help runners and walkers stay consistent this summer through accountability, encouragement, and community.

Learn more here: https://www.upwardrunning.com/lockin

Then in the deep dive, we’re talking wildlife encounters while running and what you should actually do if you come face-to-face with an animal mid-run.

We talk about:

• Dogs chasing runners
• Snakes on the trail
• Coyotes, bears, deer, and alligators
• Real wildlife stories from the Upward Running community
• The ultramarathon runner who adopted a stray dog he met during a race in China

We wrap things up with race recaps, summer training goals, and a reminder that consistency matters more than perfection.

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode encouraged you, made you laugh, or taught you something new, share it with a friend, and let us know what you want to hear next.

Welcome to episode 48 of the Kinda Fast Podcast, where we talk running, real life, and everything in between.

This week’s episode is a fun one. We break down a simple running term, share a wild multi-sport story, and sit down with a special guest whose journey proves it’s never too late to start.

In What Does That Even Mean?, we’re talking tailwinds...what they are and how they can impact your pace, effort, and race day performance.

In running news:

• An Illinois athlete played a full softball game… then showed up and won a hurdles race, in her softball uniform
• New data reveals the average 5K time (39:02) and why that’s actually encouraging for runners at every level

We also highlight the Lock In Summer Challenge, starting June 1st, with weekly Thursday meetups focused on accountability, encouragement, and community.

Then in the deep dive, we’re joined by Margot, who shares her journey from never running a mile to completing half marathons, marathons, and even an ultra.

We talk about:

• Starting later in life and overcoming doubt
• The moment she realized she was “a runner”
• The highs, lows, and lessons from racing
• What it’s like to be a pacer and help others hit their goals
• How running has shaped her mindset, discipline, and faith

We wrap things up with a fun round of This or That and a reminder to just keep showing up,even on the hard days.

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode encouraged you, share it with a friend—and let us know what you want to hear next.

In this episode of the Kinda Fast Podcast, we’re talking electrolytes, race day chaos, and why some runs just feel terrible...even when your training is going well.

We kick things off with a breakdown of electrolytes in our “What Does That Even Mean?” segment. What they are, why they matter, and how they impact your performance—especially in the heat. If you’ve ever dealt with cramping, fatigue, or mid-run crashes, this is something you need to understand.

In running news, we cover:

-A London Marathon petition that’s trying to change the lottery system, and why it probably won’t make a difference

-Chaos at the Houston Astros 5K, where runners were stuck at the finish line due to poor course design

-A wild story from the Flying Pig Marathon, where a runner missed her turn and accidentally ran a full marathon… finishing in an impressive 3:30

-A dominant performance at the Cocodona 250, where Rachel Entrekin became the first woman to win the race outright

Then in the deep dive, we answer a question every runner has asked: Why do some runs feel so hard for no reason?

We break down what’s really going on, including:

-Daily performance fluctuations -Sleep and recovery

-Hidden fatigue from previous workouts

-Stress outside of running

-Fueling and hydration

-Weather and environmental factors

If you’ve been feeling off in your runs lately, this episode will help you understand why—and what to do about it.

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to episode 46 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we’re diving into heart rate training, some absolutely wild London Marathon world records, Boston Marathon talk, and a deep dive into running drills that can help improve your form and efficiency.

We kick things off with What Does That Even Mean? and this week’s topic is heart rate training. We break down heart rate zones, why easy runs should actually feel easy, and how learning to run by effort instead of pace can completely change your training. We also talk about why slowing down in the heat and humidity is sometimes the smartest thing you can do as a runner.

Then we jump into running news with what we’re calling “London Marathon 2.0” because apparently the world records didn’t stop with the elites. We’re talking marathoners dressed as Captain Underpants, clowns, inflatable costumes, foam clogs, and more. Somehow it only gets weirder from there.

We also discuss: • An 11-year-old running a mind-blowing 1:20 half marathon • Why runners may need to brush their teeth after long runs • Travis’ trip to Boston and his firsthand look at the Boston Marathon course • Boston qualifying predictions and the growing BQ buffer • Travis’ recent half marathon race recap and his pursuit of a sub-3 marathon

In the deep dive, we break down several running drills that can help improve your running form, efficiency, and speed. We walk through: • Wall drills • A-skips • B-skips • High knees • Straight leg runs • Bonus: butt kicks

Whether you’re just getting started or chasing a big running goal, this episode is packed with practical tips, running insight, and plenty of laughs along the way.

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you learn something new, share it with a friend, tag us on social media, or send it to someone who needs to stop skipping their running drills.

This video contains material used under fair use as defined in Section 107 of the U.S. Copyright Act for purposes including commentary, criticism, and education. We do not claim ownership of any third-party content used, and we encourage you to support the original creators.

Watch the full videos here:

Wall Drill: https://youtu.be/P-9xAj-Tw5E?si=eYGCAz6Jsr721LeX

A-Skip: https://youtu.be/0fz4tO3IDzU?si=TY3AtDZx3P7xJgOc

B-Skip: https://youtube.com/shorts/-VFqhJVD2x0?si=CLX5zaSIRsXFxcby

High Knees: https://youtube.com/shorts/MIfuVUeXeTA?si=oZHbeIb0k6ZjaMAX

Straight Leg Run: https://youtube.com/shorts/x8Y_nUuiUrU?si=x2ZRndytE0JsG2w_

Butt Kicks: https://youtu.be/iMchG_MOF58?si=S2CuuFxscoBFsWKh

Follow for more running drills, tips, and tricks from Chari Hawkins: https://www.youtube.com/@_charihawkins

Kinda Fast Podcast | Episode 45: Kinda Melting: Sub-2 Marathons, Robots and Summer Running

In this episode of the Kinda Fast Podcast, we are talking running, real life, and everything in between.

We kick things off with our “What Does That Even Mean?” segment and break down a term you have probably seen at bigger races but may not fully understand. Corrals. What they are, how they work, and why they matter more than you think on race day.

Then we move into running news, and there is a lot to unpack this week. From a historic sub-2 marathon performance to major results at the London Marathon, we talk through what is happening at the top level of the sport and what it means for the future of distance running. We also cover a record-setting NCAA freshman who is quickly becoming one of the most exciting names to watch.

And yes, we talk about the robot. A humanoid robot ran a half marathon faster than a human world record. Claire has thoughts.

Finally, we dive into one of the most important topics for this time of year. Running in the heat. If your pace has slowed down, your heart rate feels higher, or your runs just feel harder lately, you are not imagining it. We walk through practical ways to adjust your training, stay safe, and continue making progress through the summer months.

This episode is packed with helpful tips, real conversations, and a few moments that will make you laugh and think at the same time.

In this episode, we cover:

• What a race corral is and how it affects your race day experience
• A historic sub-2 marathon and standout London Marathon performances
• Why some world records are debated
• A robot running a half marathon and why it is sparking conversation
• NCAA standout Jane Hedengren and her record-breaking season
• How heat and humidity impact your running performance
• Simple and effective strategies for summer running and hydration

Key takeaways for summer running: Run at the right time of day. Respect heat and humidity. Choose shaded routes when possible. Dress for the conditions. Hydrate with intention. Adjust your effort and expectations. Prioritize consistency and safety.

This podcast is powered by Upward Running, a community built to help you run with purpose, stay motivated, and find your people.

You can join us at upwardrunning.com/kindafast and use the code kindafast to get two weeks free.

We would love to have you running with us.

Welcome to episode 44 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we’re diving into a mix of Boston Marathon highlights, a relatable runner story, and a deep dive into how to take the next step in your training.

We kick things off with What Does That Even Mean? — and this week’s term is Heartbreak Hill. We break down where it falls on the Boston course, why it’s so famous, and why it’s not actually the steepness that makes it hard—it’s when it shows up. We also share the story behind the name and why it represents a true turning point in the race.

Then we switch things up with a viral video of the week that’s almost too relatable if you’ve been running for any amount of time.

In running news, we cover highlights from the Boston Marathon, including historic performances, deep fields, and some unforgettable moments from race day.

In the deep dive, we’re talking to a very specific type of runner—the one who’s been logging miles consistently but hasn’t taken that next step into a structured training plan.

Using Cousin Jimmy as our example, we walk through what it looks like to go from casual running to intentional training—and how to do it the right way.

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you see what your next step could look like, share it with a friend, send it to someone like “Cousin Jimmy,” or tag us so we can see you putting it into action.

Welcome to episode 43 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week’s episode brings a mix of training insight, running news, and a deep dive that hits right at the heart of why we run in the first place.

We kick things off in “What Does That Even Mean?” with a listener question from one of our RunClub members about tempo runs. We break down what tempo pace actually is, how it’s calculated, and why running it correctly—at a controlled, “comfortably hard” effort—is so important for getting the intended training benefit.

From there, we jump into running news. We cover the latest updates on LA28 Olympic ticket sales and the reality of pricing and availability, recap Des Linden’s incredible performance at the Marathon des Sables where she finished third overall, and revisit the LA Marathon’s mile 18 finish option—where 985 runners chose to stop early, representing about 4.5% of the field. We also preview Marathon Monday, highlighting key storylines, contenders, and athletes to watch at the Boston Marathon.

In this week’s deep dive, we’re talking about something every runner faces at some point: setting a goal that actually scares you.

We break down three reasons these types of goals matter. They force growth by pushing you beyond your current habits, they build real confidence through consistent effort and follow-through, and they give your training purpose when motivation inevitably fades. If there’s a goal you’ve been putting off because it feels just a little too big, this conversation is for you.

We also wrap up the episode with a recap of the Ville to Ville Relay, a 73-mile team race from Asheville to Greenville, and talk about how racing for a team brings a completely different kind of energy and accountability.

If you’re looking to better understand your training, stay connected to what’s happening in the running world, and find clarity in your next goal, this episode is for you.

Join the Kinda Fast community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to episode 42 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we kick things off with a big announcement: our Couch to Half Marathon Nationwide Challenge is launching April 20th. This program takes you from the very beginning all the way to completing a half marathon, with the opportunity to graduate alongside the Upward Running community at Big Beach Marathon Weekend in January 2027. If you’ve been looking for a bigger goal than a 5K...but not quite a full marathon...this is for you.

More info: Big Beach 1/2 Marathon 2026 Landing Page – Upward Running

In this week’s What Does That Even Mean?, we’re doing a track edition. We break down how a standard 400-meter track works, why lane one is the shortest distance, what it means to “run the rail,” and how concepts like the bell lap and finishing kick apply to your training. If you’ve ever been unsure how to use the track effectively, this will help you train with more intention and confidence.

In running news, we cover:

• A 62-year-old woman, Claire Elms, running a 17:45 5K and becoming the oldest woman ever to break 18 minutes, with a performance that exceeds elite age expectations
• Nike hitting an 11-year low in stock price, and what that reveals about the shift in running culture and the rise of competing brands
• A five-year doping ban for 2021 NYC Marathon champion Albert Korir after multiple positive tests, and what it means for the integrity of the sport

In the deep dive, we tackle a topic every runner faces at some point: how to know when you need a break.

We walk through key warning signs—starting with constant fatigue that goes beyond normal training tiredness—and explain what’s happening in your body when recovery isn’t keeping up with your workload. If you’ve been pushing through every run and something feels off, this conversation will help you recognize when it’s time to step back before you’re forced to.

This episode is for anyone who wants to train smarter, avoid burnout, and stay consistent for the long run.

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you better understand your training, share it with a friend or someone in your run group.

Welcome to episode 41 of the Kinda Fast Podcast!

This week, we’re diving into a super practical topic: what to expect at your first 5K — especially if you’re coming from a Couch to 5K training plan. With so many runners in our community gearing up for their first race, this episode is your simple, no-stress guide to feeling confident on race day.

We kick things off with What Does That Even Mean? and break down the term fartlek — what it is, how it works, and why it’s a great way to introduce speed into your training without overcomplicating things.

In running news, we cover:

• A wild Strava story and important safety reminders for runners
• A hilarious Chuck Norris-themed 5K
• The inspiring legacy of Boston Marathon pioneer Bobbi Gibb
• A full-circle moment from the Cooper River Bridge Run

Then we dive into the main topic: your First 5K Guide. We walk through:

• What to do before race day (planning, logistics, and timing)
• What to expect on race morning (nerves, pacing, and the start line experience)
• What happens after you finish (recovery, celebration, and what’s next)

Whether you’re training for your very first race or supporting someone who is, this episode will help you show up prepared and confident.

We also introduce our Faith in Motion Kit — a 12-week devotional experience designed to help you stay consistent in Scripture while staying active.

And for Easter weekend, we’re doing something a little crazy…

For every Faith in Motion kit sold from Friday through Easter Sunday at 9PM, the Upward Running team will run 1 mile per kit sold.

Yes… really.

Follow along on social to see how it goes — and maybe make us run a few extra miles 😉

Get your kit here: www.upwardrunning.com/faithinmotion

If this episode helped you feel more ready for your first 5K, share it with a friend, your run group, or someone starting their Couch to 5K journey.

Welcome to episode 40 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we’re doing something a little different.

We’re breaking down last week’s strength training episode with Travis, turning it into simple, practical takeaways you can actually apply to your running.

If you listened to last week’s episode, this is your “now what?” And if you didn’t, this is the simplified version you can start using right away.

We’re focused on one simple goal: helping you train smarter.

Along the way, we’re also covering race-day essentials, running news, and answering real questions from runners just like you.

What Does That Even Mean? — Cut-Off Times

• What a cut-off time is in a race
• Why it matters before you sign up
• Real examples from major marathons
• What happens if you fall behind pace

Running News: World Indoor Championships

• A 17-year-old becomes the youngest world indoor champion ever
• A close finish between Josh Kerr and Cole Hocker
• A pro athlete wins after losing her spikes in travel
• Strong performances from rising U.S. runners

Jess McClain Update

• World Athletics approves a one-time expansion of the U.S. team
• What this means for the athletes affected
• Why it’s a step forward… but not a perfect solution

Listener Q&A

• When should you rotate running shoes?
• Do compression socks actually help?
• How early should you arrive before a big race?

Deep Dive: Strength Training for Runners (Part 2) We break down last week’s conversation into practical, real-life takeaways:

• Why running should be your primary focus and strength your secondary
• How changing training cycles helps avoid plateaus
• How to schedule running and lifting (including the 6-hour rule)
• How to balance hard days, easy days, and recovery

Simple Strength Exercises You Can Start Today No gym required:

• Hip thrusts / bridges
• Reverse lunges
• Lateral lunges
• Calf raises
• Squats

If you want to run stronger, stay healthy, and avoid burnout, this episode gives you a simple path forward.

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you train smarter, share it with a friend, send it to your run group, or tag us so we can see you putting it into action.

Welcome to episode 39 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Claire is brought in a special guest: Jon Beasley, owner and founder of Mind and Body Strength.

Together, they dive into a topic a lot of runners avoid: strength training. They break down what hypertrophy actually means, why lifting won’t make you bulky, and how strength training can make you a faster, more efficient, and more injury-resistant runner.

Plus, Claire brings the running news with one of the most unhinged trends we’ve ever seen: runners making butter mid-run (“churn and burn”). Annnnnd a QUICK mention of the Shanghai Marathon potentially joining the World Marathon Majors.

In the deep dive, Jon explains the science behind endurance performance, how strength training fits into it, and gives practical guidance on how runners can start lifting without overdoing it.

This episode is for anyone who’s wondered:

• What does hypertrophy mean for runners?
• Will strength training make me bulky or slow me down?
• Why do runners actually need to lift weights?
• How does strength training help prevent injuries?
• How do running and lifting work together?
• How do I start strength training without overcomplicating it?
• Should I lift on the same day as I run?
• How important is nutrition for performance?

What you’ll learn in this episode:

• Hypertrophy vs strength: what runners actually need
• Why you won’t accidentally “bulk up”
• How strength training improves efficiency, speed, and injury resistance
• The 4 key components of endurance performance: VO2 max, lactate threshold, running economy, and fuel use
• Why strength training most impacts running economy
• How stronger muscles improve coordination and power
• How to structure strength training alongside running
• Why separating runs and lifts (ideally 6+ hours) helps
• Simple strength training approach: focus on foundational movements
• Key areas for runners: glutes, hamstrings, calves, tibialis
• Why heavy weight + lower reps works best
• How to manage fatigue and avoid interference
• How to build strength progressively using simple programming
• Why fueling and nutrition timing matter (especially carbs for runners)
• Why you should practice race-day fueling during training

Who this episode is for:

• Runners who avoid the gym or feel intimidated
• Anyone who thinks lifting will make them bulky
• Runners who want to improve without adding more miles
• People dealing with recurring injuries
• Runners looking for a simple way to add strength training
• Anyone who wants to train smarter, not just harder

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you rethink strength training, leave a review, share it with a runner who skips leg day, and send it to someone who needs to hear that lifting might be the missing piece.

How to Find Jon: https://mindandbodystrength.com/

Welcome to Episode 38 of the Kinda Fast Podcast. In this episode, Claire and Travis break down the running term maximum heart rate and explain why it matters for training, pacing, and understanding your effort zones. They also share a simple way to estimate your maximum heart rate and talk about how runners can use that information to train smarter.

They also cover several major stories from the running world, including Jacob Kiplimo reclaiming the half marathon world record, the dramatic finish at the LA Marathon, and new updates from the U.S. Half Marathon Championships after Jessica McClain was directed off course. Claire and Travis unpack what happened, why these stories matter, and what runners can take away from each one.

In the deep dive, they focus on mental strength and mindset in running. They walk through four practical mindset shifts that can help runners stay focused, adaptable, and resilient when training or racing gets hard. Plus, Travis answers a listener question about a tough tempo run after a recent race and explains why one difficult workout does not define an entire training cycle.

In this episode:

• What maximum heart rate means and how to estimate it

• Why heart rate training matters for runners

• Jacob Kiplimo’s latest half marathon world record

• The dramatic finish and controversy at the LA Marathon

• Updates on the U.S. Half Marathon Championships

• Why mindset plays such a big role in running performance

• Four mental shifts to help you run stronger

• Why one bad workout is not the end of your progress

Join the Kinda Fast community at upwardrunning.com/kindafast and use code kindofast for two weeks free inside the RunClub App.

Episode 37: Kinda Unmotivated: How to Run When You Don’t Feel Like It

Welcome to Episode 37 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Travis and Claire break down the training term “time on feet” and explain why many coaches measure long runs by time instead of distance. They discuss how this approach helps runners build endurance, adjust for hills or heat, and safely prepare for longer races.

Then they dive into a wild weekend in the running world. The U.S. Half Marathon Championships sparked controversy after a lead vehicle took the wrong turn, sending top runners including Jessica McClain off course and costing them major opportunities. Travis and Claire unpack what happened and why the situation has the running community talking.

The episode also reflects on the legacy of Jeff Galloway, whose run-walk method helped make distance running accessible to millions of runners around the world.

Later, they recap a busy race weekend including the Tokyo Marathon, the Disney Princess Half Marathon, and local racing in Greenville, where Claire shares a recent 5K PR and lessons learned from race day.

For the deep dive, the conversation turns to something every runner experiences: how to stay motivated when you do not feel like running. Inspired by a question from an Upward Running member, Travis and Claire share practical strategies to help runners stay consistent, build structure, and keep moving forward even on the hard days.

Topics in this episode include:

• What “time on feet” means in a training plan • Why long runs are often capped around three hours • What went wrong at the U.S. Half Marathon Championships • Why Molly Born’s response earned respect across the running world • Jeff Galloway’s lasting impact on distance running • Race recaps from Tokyo, Disney Princess Half, and Greenville • Four practical ways to stay motivated when running feels hard

If you have ever struggled to start a run, questioned your motivation, or wondered how experienced runners stay consistent, this episode is for you.

Join the Kinda Fast Community

Run with purpose and find your people inside the Upward Running RunClub App.

👉 https://www.upwardrunning.com/kindafast

Use code kindafast to get two weeks free and try the full RunClub experience.

Episode 36: Down Weeks, New Balance’s Big Year, Provisional Stars, and “Am I a Runner?”

Welcome to episode 36 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Travis and Claire break down down weeks and why pulling back is part of getting better, not falling behind. Then they hit the running news with a big New Balance growth story (including $9.2B in 2025 global sales and U.S. manufacturing expansion), plus an absurd but hilarious attempt to lunge an entire marathon.

Next, Claire goes on a passionate rant about Cape Town’s “provisional star” and what that means for the World Marathon Majors conversation. After that, they debut a brand new segment: Would You Rather: Running Edition.

Finally, they settle a question runners hear all the time: “When do you actually become a real runner?” (Spoiler: if you run, you are one), and close with an important faith-based reminder about where our deepest identity really comes from.

In this episode, we cover:

• What a down week is (and how it’s different from a taper)
• How much to reduce mileage during a down week (and why you may still feel tired)
• New Balance’s momentum and what’s driving their growth
• The “lunge marathon” attempt (and why starting with a 5K is way more realistic)
• Cape Town’s provisional star and why it’s controversial
• Would You Rather: Running Edition (race-day chaos, no explanations allowed… kind of)
• The truth about being a “real runner” and how to fight runner imposter syndrome
• A faith-centered reminder: running is something we do, but our identity is in Christ

Who this episode is for:

• Runners who feel beat up and wonder if they need a down week
• Anyone building consistency and trying to train smarter (not just harder)
• People who say “I’m not a runner” even though they run all the time
• Runners who love news, hot takes, and fun debates
• Anyone who wants a segment to play with their run group
• Believers who want a running podcast that keeps perspective in the right place
• Literally anyone and everyone

YouTube Chapters:

• 01:51 What Does That Even Mean? Down Week
• 08:33 Running News: New Balance growth + U.S. manufacturing
• 15:11 Running News: the guy who tried to lunge a marathon
• 17:21 Running News: Cape Town provisional star rant
• 20:25 Would You Rather: Running Edition
• 24:57 Deep Dive: “I’m not really a runner” (4 truths)
• 38:10 Training check-in: Claire’s 5K + Travis’s down week + upcoming half marathon
• 40:01 Wrap-up and how to support the podcast

Join the Kinda Fast community: https://www.upwardrunning.com/kindafast Use code KINDA FASTFAST for two weeks free inside the RunClub App.

If this episode helped you rethink recovery weeks, runner identity, or your own self-talk, leave a review, drop a comment with your Would You Rather picks, and share this with a runner who needs the reminder that they belong.

Episode 35: Kinda Fast, Kinda Efficient: Super Shoes, Running Economy & Record-Breaking News

Welcome to Episode 35 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Claire and Travis break down one of the biggest trends in running right now: super shoes. What makes them different? How do carbon plates and high-performance foam work? And do they actually improve performance...or just come with a hefty price tag?

Then it’s a packed week of running news:

• Cole Hocker runs 3:45.94 to break the American indoor mile record
• Molly Seidel finishes 4th in her first-ever 100K and earns a Golden Ticket to the 2026 Western States 100
• A Super Bowl halftime performer goes viral after logging the performance on Strava
• The Barkley Marathons delivers another brutal year, with no finishers and one last runner standing

Finally, they take a deep dive into running economy...what it means, why some runners feel smoother and faster at the same effort, and how strength training, hills, long runs, form, and consistency can help you run more efficiently.

Because getting faster isn’t always about working harder. Sometimes it’s about using less energy for every mile.

In this episode, you’ll learn:

• What makes a shoe “super” and when to use carbon-plate shoes
• How super shoes can improve efficiency by 2-4%
• What elite 100K performance really looks like
• Why the mile is getting faster than ever
• What makes the Barkley Marathons one of the toughest races in the world
• How to improve your running economy and feel stronger at the same pace

This episode is for runners who want to train smarter, race stronger, and improve performance without burning out.

Join the Kinda Fast Community Run with purpose. Stay motivated. Find your people.

👉 https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

If you enjoyed this episode, leave a review, share it with a running friend, and let us know...are you team daily trainers or team super shoes?

Welcome back to the Kinda Fast Podcast....the show where we talk running, real life, and everything in between.

This week, Claire and Travis break down cadence...what it really means, why the 180 steps-per-minute rule isn’t one-size-fits-all, and how small adjustments can improve efficiency and reduce injury risk.

In the news, they cover:

• New data showing major marathons are now matching (and sometimes exceeding) the economic impact of the Super Bowl
• Jacob Kiplimo’s historic half marathon performance being ruled ineligible for a world record
• The 2026 New York City Marathon lottery, including key dates and what your chances really look like

Then they dive into finite vs. infinite goals...why runners need both race-specific targets and long-term purpose to stay motivated and consistent for the long haul.

This episode is for runners who want to train smarter, stay motivated, and keep running for the long game.

Join the Kinda Fast community: https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

In episode 33 of the Kinda Fast Podcast, Travis and Claire break down one of the most common runner complaints: dead legs. They explain what dead legs actually are, why they happen, and how to respond without overreacting or forcing intensity when your body is asking for recovery.

They also recap highlights from the 2026 Millrose Games, including standout performances from Cam Myers, Nikki Hiltz, and Cole Hocker, and discuss a major Team USA update involving a $100 million pledge designed to provide long-term financial support for U.S. Olympians and Paralympians. What sounds great on the surface comes with some important caveats, and they unpack what this really means for athletes.

Then things get spicy with a clickbait debate that took over the internet: is it okay to wear a finisher shirt for a race you did not finish? Travis and Claire share their takes, draw some clear lines, and invite listeners to weigh in.

The episode continues with a new segment asking what race is actually the hardest, from the 5K to the marathon, looking at pacing, intensity, duration, and physiology. Finally, they close with a deep dive into running and knee pain, breaking down what the science really says about knee osteoarthritis, long-term joint health, and how runners can train smarter to protect their knees.

This episode covers:

-What dead legs are and how to recover properly -Why stacked hard days, poor sleep, and fueling issues matter -2026 Millrose Games highlights and athletes to watch

-The truth behind Team USA’s new Olympian support pledge

-The finisher shirt controversy and where runners draw the line

-Which race is hardest and why it depends on the runner

-What research says about running and knee pain

-How to protect your knees with strength, cadence, recovery, and smart training

Whether you are training for a 5K, half marathon, or marathon, dealing with heavy legs, or questioning what you have heard about running and knee health, this episode delivers practical insight, honest conversation, and encouragement along the way.

Powered by Upward Running. Join the Kinda Fast community at upwardrunning.com/kindafast and use code KINDAFAST for two weeks free.

In episode 32 of the Kinda Fast Podcast, Claire and Travis break down heart rate variability (HRV)...what it actually measures, why runners see it on their watches all the time, and how to use it without spiraling or overthinking your training.

They also hit the latest running news, including Sydney McLaughlin-Levrone’s pregnancy and what it means for women’s track in 2026, plus an inspiring story of a 60-year-old runner who just broke an indoor world record.

Then, they answer a real listener question about surviving treadmill training during brutal winter weather (including how to use incline wisely), before wrapping up with a deep dive into running and mental health...six science-backed reasons running supports mood, stress, sleep, resilience, and mindfulness.

Whether you’re training through winter, watching your HRV trend dip, or just trying to feel a little more human again, this episode is full of practical insight and encouragement.

In This Episode, We Cover:

• What HRV (heart rate variability) really is...and what it’s actually telling you
• Why HRV reflects stress, recovery, sleep, illness, and life load (not just training)
• Why HRV trends over time matter more than one daily number
• Sydney McLaughlin-Levrone’s pregnancy announcement and how 2026 reshapes women’s track
• A 60-year-old breaking the indoor mile world record
• How to survive treadmill running when it’s your only option
• Treadmill incline tips to better mimic outdoor running
• Six ways running supports mental health, including mood, stress regulation, sleep, focus, and resilience

This Episode Is For:

• Runners who see HRV on their watch and aren’t sure how seriously to take it
• Anyone training through winter who hates the treadmill but still wants to stay consistent
• Runners navigating stress, burnout, or mental fatigue
• Anyone stepping back into running after time away
• Runners who want practical, real-life advice without overcomplicating training

• https://rss.com/podcasts/kindafast" target="_blank">Podcast Home
• https://www.youtube.com/playlist?list=PLDhh-KAKvb6RineWB4FmOHqJFJGXlgom2" target="_blank">YouTube Playlist
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Episode 31 | Kinda Under-Fueling: Low Energy Availability (LEA) in Running

In this episode of the Kinda Fast Podcast, Travis and Claire break down a workout term every runner should know: progression runs...what they are, why they work, and how they teach you to finish strong on tired legs.

Then it’s running news you didn’t see coming: a race that includes Ferrari’s private test track, how to enter the LA 2028 Olympic ticket lottery, and a breakdown of the 26 most influential people in running for 2026.

For the deep dive, we tackle a topic that came straight from a real Run Club member call: under-fueling and low energy availability (LEA). We unpack what LEA is, why it’s more common than you think (especially among runners), how it impacts performance and health, signs you might be under-fueled, and practical ways to fuel better, without copying someone else’s diet.

If you’ve ever felt drained, struggled late in runs, or wondered if fueling might be the missing piece, this episode is for you.

👉 Join the Kinda Fast community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to Episode 30 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, Travis and Claire have a stacked running-news episode...from Disney Marathon weekend drama (including a course that was shortened mid-race), to the World Cross Country Championships in Tallahassee, to huge performances at the Houston Marathon + Half.

In our “What Does That Even Mean?” segment, we break down a term you’ve probably heard but may not fully understand: training block. We explain what it is, what it’s not, the most common types of blocks (base, speed/strength, race-specific, recovery), and why training blocks help runners progress without burning out.

Then for the deep dive....because it’s Episode 30, we’re reintroducing ourselves. You’ll hear more of Travis and Claire’s running backgrounds, one lesson running taught each of us this past year, plus some fun “get to know us” questions (family life, favorite snacks, surprising runner facts, and more).

And yes… we also settle the very important question: did Taylor Swift really run 8 miles during every show? 😄

In this episode, we cover:

• What a training block is (and why it matters)
• Disney Marathon weekend recap + “does it count if it’s shortened?”
• World Cross Country Championships highlights (mud, water, obstacles, and standout finishes)
• Houston Marathon winners + what those results mean for Team USA
• The Houston Half: four Americans under 60 minutes in one race
• Taylor Roe’s huge half marathon + Dot McMahan qualifying again at age 49
• Taylor Swift mileage math + the Taylor vs. Travis Kelce 5K debate

Join the Kinda Fast Community: 👉 https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to Episode 29 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

After a few weeks off the mic together, Travis and Claire are back with life and office updates, a race recap, a fresh round of running news, and a deep dive into how to actually stick with your New Year running goals (without burning out by the second Friday of January).

They break down the basics of foot strike in the “What Does That Even Mean?” segment, talk Strava stats and PRs, and get real about consistency, choosing the right plan, listening to your body, and building habits that last beyond January.

In this episode, you’ll hear about:

• Foot strike explained (heel vs. midfoot vs. forefoot...and why there’s no one “right” way)
• Claire’s official official 5K PR from New Year’s Day
• A Strava year-in-review showdown (miles, elevation, segment records)
• Running news and current events
• How to approach New Year goals without burnout
• Why consistency beats intensity every time
• Listening to your body early (before injury hits)
• Warm-ups, strength training, and staying healthy long-term

This episode is for:

• New runners starting fresh
• Runners coming back after time off
• Anyone chasing a PR without getting hurt
• Runners who want to train smarter and stay consistent
• Faith-rooted runners looking for purpose and community
• Anyone who wants a realistic plan for staying in the game past January

Join the Kinda Fast community: 👉 https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

Couch to Marathon Kickoff Call: 👉 https://riverside.com/webinar/registration/eyJzbHVnIjoiY2xhaXJlLWJveWNlcy1zdHVkaW8iLCJldmVudElkIjoiNjk0NzBkYmVjNmNjZWU0ZmZjNzI0ZWZkIiwicHJvamVjdElkIjoiNjk0NzBkYmUzN2M0NDA0OWI4OGM0OGM2In0=

If this episode helped you, made you laugh, or gave you a better plan for January, like, subscribe, and share it with a runner who needs it this week.

Kinda Fast Podcast - Episode 28

What does it really mean to train through pain? When should runners push through discomfort… and when is it time to stop?

In Episode 28 of the Kinda Fast Podcast, we’re joined by Drew McAbee, DPT, a runner and Doctor of Physical Therapy with Promotion Rehab & Sports Medicine. Drew works with runners every day and helps break down what’s normal, what’s not, and how to train smarter to stay healthy.

This episode covers:

• What “prehab” actually means, and why runners should care
• The difference between pain vs. discomfort
• The #1 cause of most running injuries (too much, too fast)
• The most common injuries runners face, including runner’s knee, Achilles issues, hip pain, shin splints, and plantar fasciitis
• How to avoid injuries before they start, and what to do if you’re already dealing with one
• Drew’s journey from high school offensive lineman to marathon runner
• Why writing down your goals and finding your “why” matters in training and life

Whether you’re starting fresh this year, coming back from injury, or trying to stay consistent without breaking down, this episode is packed with practical advice and runner-to-runner wisdom.

👉 Learn more about Drew and Promotion Rehab & Sports Medicine: https://physiosc.com/locations/spartanburg?utm_source=KindaFastPodcast&utm_medium=podcast&utm_campaign=Spartanburg&utm_id=KindaFastPodcast

👉 Join the Kinda Fast community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

New episodes drop every Friday. If this episode helped you, be sure to follow, rate, and share it with a runner who needs it.

In this special episode of the Kinda Fast Podcast, Claire welcomes her very first guest...her mom, Karen Huminski...for an honest, hope-filled conversation about running, faith, and starting again.

Karen shares her journey of returning to running later in life, learning to trust a training plan, and preparing for the Chicago Marathon at 65. From rediscovering confidence after a long break, to navigating comparison, health challenges, and big goals, this episode is a powerful reminder that it’s never too late to do hard things, and that God is not finished yet.

Together, Claire and Karen talk about why having a plan matters, how running can become deeply connected to faith, and what it looks like to run your own race with gratitude instead of comparison.

Whether you’re just getting started, returning after time away, or standing on the edge of a new goal, this episode offers encouragement, perspective, and the reminder that every step still counts.

Welcome to Episode 26 of the Kinda Fast Podcast, where we talk running, real life, and everything in between.

This week, Claire and Travis break down one of the most important—and misunderstood—phrases in running: “Hold Your Line.” We explain what it actually means, why it matters, and how this one habit can make running safer and more enjoyable for everyone sharing the road, trail, or track.

We kick things off by changing up the format with a holiday-themed running This or That, covering everything from Christmas morning runs and festive gear to treadmill debates, cold-weather struggles, and post-run treats.

Then it’s time for NEWS, and the running world is busy.

We dive into major running trends coming in 2026, straight from The Running Event (TRE), including the rise of gravel shoes, a renewed push for durability, the growing overlap of fashion and performance, and why small brands are leading the most interesting innovation in the sport right now.

Next, we break down a huge Boston Marathon announcement: both American marathon record holders—Conner Mantz and Emily Sisson—are set to race the 2026 Boston Marathon. It’s a rare and historic moment that’s already shaping Boston into one of the most compelling fields in recent memory.

And finally, we unpack the ongoing World Athletics Athlete of the Year debate, discussing Sydney McLaughlin-Levrone, Mondo Duplantis, and the growing controversy around whether marathon dominance, distance records, and cultural impact are being fully recognized.

In the deep dive, Claire and Travis cover the unwritten rules of running etiquette—the things no one teaches you, but everyone benefits from knowing. From holding your line and announcing passes to track rules, race-day courtesy, and shared-space awareness, this conversation is especially helpful for beginners and longtime runners alike.

This episode is practical, informative, and a reminder that while running is an individual sport, the space we run in is shared.

What You’ll Learn in This Episode

• What “hold your line” really means and why it matters • How small etiquette habits prevent collisions and confusion • The biggest running gear and footwear trends coming in 2026 • Why durability and gravel shoes are gaining momentum • What makes the 2026 Boston Marathon historically significant • Why the Honolulu Marathon medal is truly one of a kind • The controversy behind World Athletics’ Athlete of the Year awards • The most important unspoken rules of running etiquette • Why predictable, polite running makes a difference

Who This Episode Is For

• Beginner runners who want to feel more confident • Runners navigating busy paths, sidewalks, or trails • Anyone confused by running “rules” no one explains • Runners interested in where the sport is headed next • Boston Marathon fans and running news junkies • Holiday runners fitting miles into a busy season • Anyone who shares space with other runners

Learn More / Join the Community

👉 https://www.upwardrunning.com/kindafast

Use code KINDAFAST for two weeks free inside the RunClub App.

New episodes drop every Friday, covering training, real life, community, and everything that happens between the start line and the finish.

Welcome to Episode 25 of the Kinda Fast Podcast, where we talk running, real life, faith, and everything in between.

This week, Claire and Travis dive into a conversation every runner needs: why running is hard… and why it’s still worth doing anyway.

We kick things off with our “What Does That Even Mean?” segment, breaking down STRIDES...what they are, how to do them correctly, and why they’re one of the simplest (and most overlooked) tools for building speed, efficiency, and confidence at any level.

Then it’s time for NEWS! Claire's favorite segment!

The California International Marathon (CIM) delivered historic performances at the U.S. Marathon Championships, including unprecedented depth in the women’s field, massive Olympic Trials qualifiers, and standout performances from Molly Born and Sara Hall. We also spotlight Courtney Dauwalter, who shocked the road-running world with an 11-minute marathon PR...and shared one of the most honest reflections from inside the pain cave yet.

Plus, Claire shares exciting news for anyone who has ever thought, “Someday I want to run a marathon.” 👀

In the deep dive, we get real about six reasons running feels so hard, and how runners push through anyway:

• Slow progress
• Fading motivation
• Comparison traps
• Weak days
• Quiet growth
• And why the finish line hurts… but changes everything

This episode is part encouragement, part truth-telling, and part reminder that the hard parts don’t disqualify you...they shape you.

What You’ll Learn In This Episode

• What strides are and how to add them safely to your training • Why CIM remains the premier U.S. marathon for fast times and qualifiers • How Courtney Dauwalter proved the pain cave applies on the roads too • Why progress often happens quietly before it shows up on the clock • The difference between motivation and discipline, and why one lasts • How comparison steals joy (and how to stop it) • Why weak runs still count • What the finish line teaches you long after the race is over

Who This Episode Is For

• Beginner runners wondering if running ever gets easier • Runners feeling slow, behind, or discouraged • Athletes stuck comparing their journey to others • Anyone training for a goal that feels intimidating • Faith-driven runners looking for purpose beyond performance • Runners who need encouragement, honesty, and perspective • Anyone who’s ever crossed a finish line hurting—and smiling • Literally anyone ever

Learn More / Join the Community

👉 www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

New episodes drop every Friday, covering training, real life, faith, community, and everything that happens between the start line and the finish.

Kinda Fast Podcast Episode 24: Kinda Overcoming Disappointment When You Miss Your Goal

This week, Claire and Travis cover four big running stories, including Garmin’s leaked wearable, course-cutting at NCAA Cross Country, and why a runner is suing Nike over the Alphafly. They also break down why easy running is surprisingly hard for beginners and how to finally pace it right.

Then in the Deep Dive: what to do when you miss your race goal. How to process disappointment, rebuild confidence, and use one tough race to fuel the next, with help from Sarah Hall’s post-NYC Marathon perspective.

What You’ll Hear

• What DOMS is + how to manage it • Garmin leak + running tech speculation • NCAA course-cutting controversy • The Alphafly lawsuit explained • Why easy should actually feel easy • How to rebound after a tough race day

Join the RunClub Community

www.upwardrunning.com/kindafast Code KINDAFAST = 2 weeks free inside the app.

New Episodes Every Friday

Running. Faith. Real life. A little pain. A lot of progress.

Kinda Fast Podcast | Episode 23 – Kinda The Thanksgiving Episode

In this Thanksgiving week episode, Claire and Travis pause the pace charts and talk gratitude. Instead of focusing on PRs and race goals, they each share three real-life gifts running has given them—from being able to play with their kids, to having a built-in escape and community, to still chasing big goals in their 40s.

You’ll also hear:

• What Does That Even Mean? – “Masters Runner” What it really means to be a Masters Runner (40+), why the term is way cooler than “middle-aged,” and how Masters athletes are quietly dominating finish lines.
• Thanksgiving Running Trivia Claire puts Travis on the spot with holiday-themed running trivia while listeners play along.
• Running News • A new horror film, Ultra, based on the Badwater 135: 135 miles through Death Valley in brutal heat and elevation. • An incredible update on Ali Truwit, who lost part of her leg in a 2023 shark attack and still completed the NYC Marathon with family and friends, raising $220,000 for a prosthetics charity.
• Thanksgiving Special: 6 Things to Be Thankful For Claire and Travis share: • Moving with your kids instead of just watching from the sidelines • Finding a hobby that becomes both an escape and a community • Having space to think, process, and pray on the run • The gift of health and the privilege of being able to move • Staying healthy and grounded through the holidays • Still having big goals to chase in your 40s and beyond

This episode is for anyone who needs a reminder that running is about more than numbers on a screen. It’s about gratitude, community, and seeing every mile as a gift from God.

Learn more at www.upwardrunning.com/kindafast and use code KINDAFAST for two weeks free inside the RunClub App.

Kinda Fast Podcast | Episode 22: Kinda Off Track: When a Bad Workout Doesn’t Define Your Race

A bad workout doesn’t define your race. In this episode, Claire and Travis break down what happens when training goes wrong, why it doesn’t mean your fitness is gone, and how to stay confident even when your biggest workouts fall apart.

This week’s episode includes:

• How Travis failed two out of three key marathon workouts and still hit his race goal

• Why bad workouts happen and what they actually mean

• The most misunderstood tool in running: KT Tape

• Running news from David Goggins, cross-country in a blizzard, and Kylie Mantz’s marathon debut

• A listener question on when to run at “party pace” vs. “goal pace”

Who this episode is for:

• Runners who have ever struggled through a workout

• Anyone training for a race or building confidence

• New and returning runners

• Marathoners preparing for race day

• Literally any runner ever!

New episodes every Friday covering running, real life, faith, training, and everything in between.

Subscribe and listen anywhere you get your podcasts.

Welcome to Episode 21 of the Kinda Fast Podcast — the show for beginner runners taking on their first 5K and fun runners out there chasing that next PR!

In this episode, Claire and Travis break down the most common mistakes new runners make and how to avoid them. From going too hard too soon, to wearing the wrong shoes, to skipping recovery, this episode is packed with simple, practical tips to help you run smarter and stay consistent.

We also cover this week’s running news, including:

• A runner who completed a 100-mile ultra fueled entirely by leftover pizza

• The athlete who ran all seven world marathon majors in one year

• A 92-year-old sprinter who continues breaking world records

• Additional stories that show what’s possible at every stage of life

This week’s “What Does That Even Mean?” running term: slogging.

What You’ll Learn in This Episode • The top five mistakes beginner runners make

• Why “too much, too fast, too soon” causes so many setbacks • How the wrong shoes can derail your training

• Why structured training plans matter

• What most runners misunderstand about winter hydration

• Why recovery is just as important as workouts

Hydration Disclaimer: Travis does not believe Claire’s hydration claims, and that is fair. Claire is not an expert, nutritionist, or scientist. The hydration and cold-weather water-loss points in this episode are general observations and not medical advice.

Who This Episode Is For • Brand-new runners • Anyone starting or restarting a running journey • Runners training for their first race • Upward Running members preparing for Couch to Marathon in January • Fun runners working toward consistency or a new PR • Any runner or walker — even if you’re kinda fast, kinda not

Learn more at: www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

TikTok Credit & Fair Use Disclaimer: This episode includes a short clip from TikTok creator ReallyNotWellness for the purpose of commentary, discussion, and education. All rights to the original content belong to the creator. We do not own or claim ownership of the clip. Its inclusion is for transformative commentary and qualifies as fair use. Please support the original creator by viewing the full content on TikTok.

Claire and Travis dig into the NYC Marathon, Kipchoge’s seven-star milestone, and a few wild running stories before breaking down how to thrive in cold-weather training. Learn the five key tips for layering, safety, and motivation when temperatures drop.

Full Episode Description (paste in your RSS show notes section): In this episode of the Kinda Fast Podcast, Claire and Travis cover everything from marathon milestones to surviving the winter miles.

This week’s discussion includes:

• What Does That Even Mean? — The difference between chip time and gun time
• In the News: • Eliud Kipchoge’s debut at the New York City Marathon and his seven-star finisher legacy • A dramatic men’s finish in Central Park • New super-shoe tech from Nike, On, and Adidas • The Boston Marathon bib-swapping scandal • Updates on the Strava vs. Garmin data changes
• Deep Dive: Cold-weather running tips to help you layer smart, stay safe, and actually enjoy your winter runs
• Community Shoutout: Celebrating our Couch to Marathon Crew as they hit a huge milestone

Deep Dive Highlights — Five Tips for Cold-Weather Running:

1. Layer Smart — Not Bulky
2. Stay Safe and Sane
3. Be Seen — Reflective Gear Matters
4. Traction and Toes — The Right Shoes and Socks
5. Know Yourself — Comfort is Personal

This episode is packed with news, insight, and encouragement for every kind of runner — from first-time 5K participants to seasoned marathoners training through the cold months.

Powered by Upward Running — a community built to help you run with purpose, stay motivated, and find your people. Join us at www.upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free in the RunClub App.

Claire and Travis are fresh off their fall races — and this week, they’re talking all about what happens after the finish line. From post-race highs to the recovery slump, this episode dives into how to rest, refuel, and reset the right way.

Claire shares her Spinx Half Marathon recap from Greenville, South Carolina, where she ran her smartest race yet, complete with negative splits and a 47-minute PR. Travis talks about what he’s learned from his own marathon weekend and why real progress happens in the recovery phase — not just during the race itself.

In “What Does That Even Mean?”, the duo unpacks the term “bandit runner” and why hopping into a race without registering is a major faux pas in the running world. Then, in “The News,” they cover the launch of Run X — the first-ever World Treadmill Championship — and everything you need to know about the 2026 Chicago Marathon registration window.

Finally, in this week’s Deep Dive, Claire and Travis break down post-race recovery 101:

• How recovery actually starts mid-race
• Why fueling and hydration timing matter
• What to eat right after finishing
• Why cold plunges might not be the best move
• Coach Dean’s golden rule: one easy day for every mile you race

This episode blends research-backed tips, practical advice, and a little bit of real-runner honesty — perfect for anyone recovering from a race or gearing up for their next one.

Key Topics:

• Post-race recovery strategies
• Fueling and hydration tips
• The truth about “bandit” runners
• The World Treadmill Championship (Run X)
• Chicago Marathon 2026 registration
• Race recap: Spinx Half Marathon (Greenville, SC)
• Faith-based running community insight

Quotes from the Episode:

“Running smart is every bit as powerful as running fast.” – Claire “Recovery starts before you hit the finish line.” – Travis “Don’t be that runner — register, respect the race, and cheer for others.” – Claire

About the Podcast:

The Kinda Fast Podcast is powered by Upward Running — a faith-fueled community helping runners move with purpose, stay motivated, and find their people. Each week, hosts Claire and Travis blend humor, faith, and science-backed running talk to encourage runners of all levels.

Join Run Club inside the Upward Running App for training plans, community challenges, and a network of runners chasing more than miles. Use code KINDAFAST for two weeks free at www.upwardrunning.com/kindafast.

Kinda Qualified for the Boston Marathon

Whether you’re a beginner runner training for your very first 5K or a seasoned runner who’s been around the block, this podcast is for you. We share tips, encouragement, and plenty of laughs along the way.

This week, Travis is officially Boston Marathon qualified — and we’re getting the full race recap: from the highs and the pain cave moments to almost plowing over people at the finish line. Claire shares what her half marathon training cycle has taught her, including three lessons that completely changed how she trains and thinks about running.

Plus, we’re talking about what those colored race flags really mean (the Event Alert System), a marathon canceled just 90 minutes before the start, and an 80-year-old Ironman finisher who’s redefining what’s possible.

👉 Join the Upward Running community at www.UpwardRunning.com/KindaFast and use code KINDAFAST for 2 weeks free in the RunClub App!

Need a race day plan—but not sure where to start? This episode breaks down everything that goes into the perfect race plan so you can show up confident, fueled, and ready to run your best race yet.

Whether you’re training for your first 5K or chasing a marathon PR, Travis walks through his full Columbus Marathon plan—covering nutrition, pacing, mindset, and gear—and shows you how to build your own.

Plus: a recap of Connor Mantz’s new American record, the Paris Marathon’s no-cup controversy, and a listener’s inspiring duathlon story.

📲 Track Travis live at the 2025 Nationwide Children’s Hospital Columbus Marathon: Download the RTRT.me Mobile App → Select the event → Tap “I am a spectator” → Type Travis Vaughn

📝 Download your own Race Day Plan Template: www.UpwardRunning.com/KindaFast

The Kinda Fast Podcast is powered by Upward Running—a faith-fueled community helping runners train with purpose and find encouragement in every mile. Join the RunClub App at UpwardRunning.com and use code KINDAFAST for 2 weeks free!

Episode 16: Kinda Fast...But Why You’re Not Getting Faster (Pt.2)

Whether you’re a beginner runner training for your very first 5K or a fun seasoned runner who’s been around the block, this podcast is for you. We share tips, encouragement, and plenty of laughs along the way. In this episode, Claire and Travis unpack the final three reasons you’re not getting faster—straight from Coach Dean.

From ignoring weaknesses to winging it on race day, they break down what’s holding you back and how to fix it. Plus, the Viral Video of the Week features a gloriously muddy high school cross-country race that proves runners really are built different.

What You’ll Learn:

• Why pain is information—and how to fix weak spots before they become injuries.
• The difference between getting in shape and actually getting faster.
• How to build a race-day plan that works for you.

Try This This Week:

• Add 4×30-second pickups at the end of one easy run.
• Do a 10–12-minute strength routine twice this week.
• Write your race plan the night before—pace, fueling, and logistics.

Video Credit: TikTok @alitruwit | Featured via Runnsphere

Join the Community: Upward Running is where faith and fitness meet—a community to keep you motivated, supported, and moving with purpose. 👉 Visit www.upwardrunning.com/kindafast and use code KINDAFAST for two weeks free!