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

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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.

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

In this episode…

Episode 7 – Kinda Learning to Mentor a New Runner

Ever heard runners talk about “negative splits” and wondered what the big deal is? Or maybe you’ve thought about helping someone new to the sport but weren’t sure where to start. This episode of The Kinda Fast Podcast packs in race recaps, training strategies, and encouragement for both beginners and mentors.

You’ll hear:

• World Championships highlights — Cole Hocker’s redemption run, Sydney McLaughlin-Levrone’s historic 400m, Beatrice Chebet’s double gold, and more
• Berlin Marathon surprise — Harry Styles sneaking in under a pseudonym and running sub-3
• What Does That Even Mean? — how to run negative splits and why they matter
• Deep Dive of the Week — practical tips for mentoring beginner runners (walking breaks, gear, hydration, playlists, recovery)
• Kinda Fast Feedback — how soon after a race you can safely sign up for the next one

Running is better when we do it together. Whether you’re training for your first 5K, helping someone else take their first steps, or chasing down a big PR, this one’s for you.

Don’t forget: Our Couch to Marathon program kicks off September 29. It’s a 54-week journey to the finish line at the Cannonball Running Festival in Greensboro, NC. Sign up at www.upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 13: Kinda About Running Gear - The Virtual Race Debate, Tokyo Drama, and Our Top 3 Gear Essentials

This week on Kinda Fast, Claire and Travis are breaking down the ins and outs of virtual races — what they are, why people do them, and whether they’re actually worth it.

In the news:

• A shocking DQ at the World Championships
• Claire’s chaotic race-day warm-up (spoiler: it involves a volunteer and a vehicle)
• Remembering Legend Jack Daniels

Plus, we each share our Top 3 pieces of running gear, from Goodr sunglasses to Garmin watches to Wolaco shorts vs. the legendary SPIbelt. Mitchell, our National Director, even chimes in with his rucking must-haves.

We close things out with some heartwarming Kinda Fast Feedback from the running community — reminding us why we love this sport (even when it’s messy).

🎧 Powered by Upward Running — where faith and fitness intersect. 💻 Learn more & join the movement: www.upwardrunning.com/kindafast

Episode 12 - How do you time your training so you’re ready to perform your best on race day? In this episode, Claire and Travis break down the phases of a training cycle—Base, Strength, Speed, and Taper—with guidance from Coach Dean on how to approach each one. You’ll also get a single “focus word” for each phase to help you stay consistent and confident as race day approaches.

We also dive into:

• What Does That Even Mean? — VO₂ Max explained in plain language and how to improve it
• Running news highlights: the 5th Avenue Mile, a 102-mile ultra in Boulder, a tribute to Sister Marion “The Flying Nun” Irvine, and an inspiring half marathon inside a Utah prison
• Kinda Fast Feedback — Listener questions on race course previews and how running changes across decades
• A faith tie-in from Galatians 6:9: “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.”

Whether you’re training for your first 5K, dreaming of Boston, or grinding through your own peak week, this episode will help you trust the process, train with purpose, and keep running your race.

👉 Powered by Upward Running — a community where faith and fitness meet. Use code KINDAFAST for 2 weeks free at upwardrunning.com/kindafast.

Don’t forget to like, subscribe, and leave a review—it helps us out more than you know!

Fall race season is here, and we’re asking the big question: Am I actually ready for my race? In this episode, Claire and Travis break down how to know if your training prepared you, what to do if life got in the way, how to manage taper nerves, and the biggest mistakes to avoid on race day.

Plus:

• “What Does That Even Mean?” segment featuring Brick Runs explained by triathletes Coach Dean and Mitchell
• Running news: Sydney Marathon crowned a World Major, Diamond League Final highlights, Eliud Kipchoge, Sifan Hassan, and Sara Hall’s new book For the Love of the Grind
• Community spotlight: A thoughtful story from Upward Running member Rebecca Wang
• A fun Fall Running This or That game to celebrate the best season to be a runner

Whether you’re gearing up for your first 5K or chasing down a new PR, this episode will give you confidence, perspective, and encouragement for race day.

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

We made it—Episode 10! Double digits. To celebrate, we packed this episode with running news, a deep dive into “the wall”, a brand-new game called Marathon Myth or Fact, and more. Plus, Claire shares 10 lessons running has taught her—lessons that connect to faith and life well beyond the miles.

In This Episode:

• What Does That Even Mean? — Deep dive into “the wall,” why it happens, and how to fuel smart on race day.
• Running News — The end of the historic Foot Locker Cross-Country Championships, and Tara Dower’s record-shattering FKT on Vermont’s Long Trail (273 miles, hallucinations, and yes…a giant baby clown).
• Community Spotlight — Meet Todd, a RunClub member balancing duathlon training with studying for his IRS exam.
• Deep Dive — Claire shares 10 lessons running has taught her: from consistency and fueling to comparison, community, and celebrating milestones.
• Game Time — Marathon Myth or Fact: busting and confirming some classic marathon beliefs.

Key Takeaways:

• “The wall” isn’t inevitable—fueling, pacing, and mental strategies can help you avoid it.
• Running history is shifting: Foot Locker is out, NXN and RunningLane are in.
• Women are setting new standards in ultra-endurance, and Tara Dower’s record proves it.
• Running teaches lessons that mirror faith: discipline, community, setbacks, and joy in the journey.
• Celebrate your milestones—big or small. They matter.

Whether you’re training for your first 5K or eyeing a marathon, this episode brings encouragement, strategy, and plenty of laughs.

Join the RunClub: upwardrunning.com/kindafast — Use code KINDAFAST for 2 weeks free.

Show Notes: This week on the Kinda Fast Podcast, we’re talking all things marathon prep and the journey from the couch to 26.2. With our next Couch to Marathon program kicking off September 29, Claire and Travis break down what makes the training unique, why community is so important, and share their best marathon tips for beginners.

We also cover:

• The role of pacers in races—and whether you should trust them
• Yared Nuguse’s big Diamond League performance and what it means for Team USA
• The surprising impact of lead vehicle fumes on race times
• Why runners need to pay attention to vitamin D levels
• Travis’ race recap from the Midnight Flight 5K (spoiler: fast food as rocket fuel)

Whether you’re considering your first marathon, already training for a fall race, or just curious about what Couch to Marathon looks like, this episode has something for you.

Links & Resources:

• Join the Couch to Marathon program: upwardrunning.com/kindafast (Use code KINDAFAST for 2 weeks free)
• Learn more about Upward Running: upwardrunning.com

Giveaway: We’re giving away Tailwind “Dwaltermelon” flavor and an Upward Running T-shirt. To enter, subscribe and leave a comment on YouTube, Spotify, Apple Podcasts, or Instagram. Winner announced next Friday.

Episode 8 - We’re feeling better this week… which means you’re getting the full-speed version of us. Buckle up!

In this episide of the Kinda Fast Podcast, we’re covering:

• What Does That Even Mean? – Listener-submitted term: “Maintenance Plan” (and why you might need one).
• Running News – From the “party pace” stats to a blistering 10K in jeans, plus a marathon 4,300 feet underground.
• Deep Dive: The Great Shoe Debate – How many pairs should you have, why shoe rotation matters, and the biggest myths about finding the right fit.
• New Game! Mad Gab: Running Edition – Play along and test your running lingo skills.
• Giveaway – Your chance to win Dauwaltermelon Tailwind, inspired by ultrarunning legend Courtney Dauwalter.

Whether you’re mid run, on your commute, or just here for the laughs, this one’s packed with tips, stories, and plenty of ridiculousness.

Links & Resources: 🎯 Play Mad Gab bonus round: upwardrunning.com/kindafast 🎁 Enter the Dauwaltermelon Tailwind giveaway: Like, subscribe, and leave a review telling us you did! 🏃 Join Upward Running: www.upwardrunning.com/kindafast (use code KINDAFAST for 2 weeks free)

Follow Us: Instagram: @kindafastpodcast Facebook: Upward Running

Episode 7 - This week, things get kinda switched up as Travis steps into the host seat while Claire recovers from being sick (spoiler: she’s back... and will not stop talking about Dino Nuggets).

This episode is packed with great convo, special guests, and a deep dive into the foundation of the Upward Running training philosophy.

We’re introducing the full Upward Running team...Mitchell Hollis (National Director) and Dean Thompson (National Coach)...and unpacking the 5 Core Training Principles that guide every challenge and plan we offer. You’ll also hear about the latest from the US Track and Field Championships, learn what the term tempo actually means, and get a peek into each host’s current training week.

Whether you’re new to running or a seasoned marathoner, this episode will help you run smarter, with purpose, and as part of a faith-fueled community.

What You’ll Learn

• The 5 foundational training principles of Upward Running
• What “tempo pace” actually is and how to use it in your training
• Highlights from the 2025 U.S. Track & Field Championships (including a 16-year-old shocking the 800m field!)
• Why recovery is just as important as mileage

A Few Highlights

• Claire professes her love for Dino Nuggets (yes, the T-Rex-shaped ones)
• Mitchell shares why Couch to Marathon is the challenge you don’t want to miss
• Dean explains how every single run has a purpose
• Shoutouts to Josette Andrews, Taylor Roe, and an epic finish from Cooper Lutkenhaus

Upward Running’s 5 Core Training Principles

1. Consistency is Key
2. Every Run Has a Purpose
3. Recovery Is Where You Improve
4. Volume Matters
5. You Can Do It, We Can Help

This Week in Training

From post-sick shuffle miles to marathon prep, the whole team checks in on what they’re training for and how their running weeks are shaping up.

Final Encouragement

"As always, this journey is more than miles. God is in every step." – Claire “At Upward Running, this is where faith and fitness meet—and we’d love to run with you.” – Travis

Listen + Subscribe

💻 Join the movement: upwardrunning.com/kindafast Use code KINDAFAST for 2 weeks free!

Episode 6 - When stopping early doesn’t mean you’ve failed.

Have you ever hit pause on a workout and immediately questioned everything? Like—“Am I being smart or am I making excuses?” Yeah… same.

In this episode of The Kinda Fast Podcast, Claire and Travis dive into the mental battle of knowing when to call it in, and how to tell the difference between pushing through and burning out. From red flags that mean stop now to those "meh" days when you just need grace, we're covering the full spectrum of what it means to train wisely and walk (or run) with purpose.

You’ll hear:

-The difference between injury signs and tough-it-out days

-What Women’s Running says about calling it early

-Coach Dean’s advice on mental toughness, timing, and redirection

-Claire’s hot take on Puma and race-day shoes 👀

We’re also introducing a new segment featuring listener shoutouts...this week with wisdom from Rebecca and a mic-drop moment from Joshua: “You can’t compete if you don’t complete.”

Plus, don’t miss the scoop on our Couch to Marathon program starting September 29—a 54-week journey to the finish line at the Cannonball Running Festival in Greensboro, NC. 🎯 Sign up at upwardrunning.com/kindafast and use code KINDAFAST so Claire can check in on your progress!

TikTok Credit & Fair Use Note: This episode features a TikTok clip from creator @ohheychantal, used with her full permission. All rights to the original content belong to the creator. Shared with gratitude and proper attribution under agreed use. Video Link: https://www.tiktok.com/t/ZTHpGVhfUPSy1-0lcGb/

Episode 5 - The burnout episode.

Feeling overwhelmed by training, life, or both? You’re not alone. In this episode of The Kinda Fast Podcast, Claire and Travis dive into runner burnout—how to spot the signs, what causes it, and how to recover without giving up on your goals.

They unpack what’s happening behind the scenes in your body, share real stories from elite athletes, and offer faith-filled encouragement for those in a tough season. Whether you're training for a race or just trying to stay consistent, this episode is packed with running tips, perspective shifts, and motivation to keep moving forward.

In this episode:

• 5 Signs You're Burned Out (and what to do about it)
• What “DNF” really means and why it’s not always failure
• Ruth Chepngetich’s suspension and clean sport controversy
• Trail Runner Magazine article on the science of overtraining
• Faith-based encouragement for runners in hard seasons
• Why rest is part of training, and how to give yourself grace
• Upward Running Church Groups, now in 30+ churches!

Bonus: Learn how your church can launch a beginner-friendly 5K training group through Upward Running. Join our free info webinar on Tuesday, July 29. 🔗 Sign up at: upward.org/runcoach

Key Quotes:

“There’s no medal for burnout—but there’s so much reward in longevity, joy, and actually loving the sport you’re in.”

“Sometimes the strongest thing you can do is not finish the race.” “The plan is never set in stone. It’s meant to be adjusted.”

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.

Episode 4: What do mashed potatoes, the Barkley Marathons, and a woman dominating 240-mile races have in common? This episode.

In this episode of The Kinda Fast Podcast, Claire Boyce and Travis Vaughn take a deep dive into the wild and inspiring world of ultrarunning. They spotlight the legendary Courtney Dauwalter, known for her laid-back style, unconventional fueling (yes, mashed potatoes and Coke), and her unbeatable grit. The episode unpacks the concept of the pain cave, shares practical nutrition strategies from national coach Dean Thompson, and plays a fun round of “This or That” based on Courtney’s real-life preferences. Whether you’re a seasoned marathoner or just curious about the ultra scene, this one’s packed with motivation, insight, and community.

Takeaways:

Courtney Dauwalter succeeds with an intuitive, feel-based approach to running and fueling. The “pain cave” is a powerful mental space that every endurance runner encounters.

Proper fueling is essential, and Coach Dean Thompson offers practical advice for every stage of the race.

Ultra marathons aren’t just physical challenges—they’re emotional and strategic journeys.

The Kinda Fast Podcast creates space for runners of all paces, encouraging growth, laughter, and connection.

Keywords: running, ultra marathon, Courtney Dauwalter, pain cave, nutrition, training, podcast, Upward Running, Dean Thompson, marathon

Episode 3: In this episode of the Kinda Fast Podcast, Claire and Travis dive into what it’s really like to start over in running—whether you’re coming back from injury, burnout, or just life. They talk about how to rebuild both your fitness and your mindset, why warm-ups and cool-downs actually matter, and how fueling choices (like gas station burritos and chicken tendies mid-run) can go hilariously wrong. Coach Dean also weighs in with practical nutrition tips that actually work. Real talk, real grace, and real encouragement for anyone hitting reset. New episodes drop every Friday. Listen wherever you get your podcasts or watch the video version on the Upward Running YouTube channel.

Episode 2: In Episode 2 of the Kinda Fast Podcast, Claire and Travis break down common race distances, explain key running terms, and share Travis’s personal story—from football player to long-distance runner. They tackle tough topics like injury setbacks and toxic positivity in the running community, and why empathy, not fake optimism, is the real fuel we need. Whether you're just starting or coming back from a setback, this one’s for you. Watch the full episode and subscribe for more conversations about running, training, and the journey that’s more than miles. The Kinda Fast Podcast is powered by Upward Running.

Episode 1: In the very first episode of the Kinda Fast podcast, hosts Claire Boyce and Travis Vaughn share what this show is all about—real talk about running, training, and the power of community. Rooted in Upward Running, they explore why running with others matters, how to stay motivated no matter your pace, and why Zone 2 training might be the secret sauce in your fitness journey. Whether you’re just starting or chasing a PR, this episode brings insight, laughter, and encouragement to help you run smarter—not just faster.

Kinda wondering what this podcast is? You’re not alone—and honestly, same. In this trailer for Kinda Fast, Claire breaks down what this podcast is, who it’s for (walkers, runners, and everyone kinda in between), and how faith and fitness come together here.

Whether you’re marathon training or trying to make it to mile one without crying, you’re in the right place.

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!

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.

In episode 15 of the Kinda Fast Podcast, we dive into cadence—what it means, why it matters, and how it affects your running efficiency and injury risk. We’ll also cover the latest Boston Marathon cutoff drama, Nike’s new recovery slides, and the unbelievable story of the world’s longest run streak.

And in our deep dive, Coach Dean reveals the first three reasons you’re not getting faster—with practical fixes you can use right away. (This is Part 1 of a two-part series—don’t miss next week’s continuation!)

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.

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.

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.

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.

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.

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 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 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 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 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 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.

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 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