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On the show
Recent episodes
Kinda Melting: Sub-2 Marathons, Robots & Running in the Heat
May 1, 2026
42m 36s
Kinda Motivated: Cousin Jimmy, the Boston Marathon & a Structured Training Plan
Apr 24, 2026
54m 02s
Kinda Scared: Des Linden, Olympic Tickets & Why Big Running Goals Matter
Apr 17, 2026
41m 24s
Kinda Doing Too Much: Overtraining, Burnout & the Track
Apr 10, 2026
43m 10s
Kinda Ready: What to Expect at Your First 5K
Apr 3, 2026
50m 46s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 5/1/26 | ![]() Kinda Melting: Sub-2 Marathons, Robots & Running in the Heat✨ | sub-2 marathonsrunning news+4 | — | humanoid robotKinda Fast Podcast+1 | — | sub-2 marathonrunning in heat+5 | — | 42m 36s | |
| 4/24/26 | ![]() Kinda Motivated: Cousin Jimmy, the Boston Marathon & a Structured Training Plan | 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. | 54m 02s | ||||||
| 4/17/26 | ![]() Kinda Scared: Des Linden, Olympic Tickets & Why Big Running Goals Matter | 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/kindafastUse code KINDAFAST for two weeks free inside the RunClub App. | 41m 24s | ||||||
| 4/10/26 | ![]() Kinda Doing Too Much: Overtraining, Burnout & the Track | 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 RunningIn 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 expectationsNike hitting an 11-year low in stock price, and what that reveals about the shift in running culture and the rise of competing brandsA five-year doping ban for 2021 NYC Marathon champion Albert Korir after multiple positive tests, and what it means for the integrity of the sportIn 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/kindafastUse 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. | 43m 10s | ||||||
| 4/3/26 | ![]() Kinda Ready: What to Expect at Your First 5K | 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 runnersA hilarious Chuck Norris-themed 5KThe inspiring legacy of Boston Marathon pioneer Bobbi GibbA full-circle moment from the Cooper River Bridge RunThen 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/faithinmotionIf 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. | 50m 46s | ||||||
| 3/27/26 | ![]() Kinda Training Smarter: Strength Takeaways, Cut-Off Times & Championship News | 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 TimesWhat a cut-off time is in a raceWhy it matters before you sign upReal examples from major marathonsWhat happens if you fall behind paceRunning News: World Indoor ChampionshipsA 17-year-old becomes the youngest world indoor champion everA close finish between Josh Kerr and Cole HockerA pro athlete wins after losing her spikes in travelStrong performances from rising U.S. runnersJess McClain UpdateWorld Athletics approves a one-time expansion of the U.S. teamWhat this means for the athletes affectedWhy it’s a step forward… but not a perfect solutionListener Q&AWhen 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 secondaryHow changing training cycles helps avoid plateausHow to schedule running and lifting (including the 6-hour rule)How to balance hard days, easy days, and recoverySimple Strength Exercises You Can Start Today No gym required:Hip thrusts / bridgesReverse lungesLateral lungesCalf raisesSquatsIf 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. | 53m 23s | ||||||
| 3/20/26 | ![]() Kinda Strong, Kinda Fast: Why Runners Need to Strength Train (ft. Jon Beasley) | 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 needWhy you won’t accidentally “bulk up”How strength training improves efficiency, speed, and injury resistanceThe 4 key components of endurance performance: VO2 max, lactate threshold, running economy, and fuel useWhy strength training most impacts running economyHow stronger muscles improve coordination and powerHow to structure strength training alongside runningWhy separating runs and lifts (ideally 6+ hours) helpsSimple strength training approach: focus on foundational movementsKey areas for runners: glutes, hamstrings, calves, tibialisWhy heavy weight + lower reps works bestHow to manage fatigue and avoid interferenceHow to build strength progressively using simple programmingWhy fueling and nutrition timing matter (especially carbs for runners)Why you should practice race-day fueling during trainingWho this episode is for:Runners who avoid the gym or feel intimidatedAnyone who thinks lifting will make them bulkyRunners who want to improve without adding more milesPeople dealing with recurring injuriesRunners looking for a simple way to add strength trainingAnyone who wants to train smarter, not just harderJoin the Kinda Fast Community: https://www.upwardrunning.com/kindafastUse 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/ | 1h 02m 32s | ||||||
| 3/13/26 | ![]() Kinda Mind Over Miles: Marathon Madness, Photo Finishes & Mental Strength | 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 progressJoin the Kinda Fast community at upwardrunning.com/kindafast and use code kindofast for two weeks free inside the RunClub App. | 33m 45s | ||||||
| 3/6/26 | ![]() Kinda Unmotivated: How to Run When You Don’t Feel Like It | Episode 37: Kinda Unmotivated: How to Run When You Don’t Feel Like ItWelcome 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 hardIf 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 CommunityRun with purpose and find your people inside the Upward Running RunClub App.👉 https://www.upwardrunning.com/kindafastUse code kindafast to get two weeks free and try the full RunClub experience. | 49m 04s | ||||||
| 2/27/26 | ![]() Kinda a Runner: When Do You Actually Become a Runner? | 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 growthThe “lunge marathon” attempt (and why starting with a 5K is way more realistic)Cape Town’s provisional star and why it’s controversialWould 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 syndromeA faith-centered reminder: running is something we do, but our identity is in ChristWho this episode is for:Runners who feel beat up and wonder if they need a down weekAnyone building consistency and trying to train smarter (not just harder)People who say “I’m not a runner” even though they run all the timeRunners who love news, hot takes, and fun debatesAnyone who wants a segment to play with their run groupBelievers who want a running podcast that keeps perspective in the right placeLiterally anyone and everyoneYouTube Chapters:01:51 What Does That Even Mean? Down Week08:33 Running News: New Balance growth + U.S. manufacturing15:11 Running News: the guy who tried to lunge a marathon17:21 Running News: Cape Town provisional star rant20:25 Would You Rather: Running Edition24:57 Deep Dive: “I’m not really a runner” (4 truths)38:10 Training check-in: Claire’s 5K + Travis’s down week + upcoming half marathon40:01 Wrap-up and how to support the podcastJoin 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. | 41m 30s | ||||||
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| 2/20/26 | ![]() Kinda Fast, Kinda Efficient: Super Shoes, Running Economy & Record-Breaking News | Episode 35: Kinda Fast, Kinda Efficient: Super Shoes, Running Economy & Record-Breaking NewsWelcome 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 recordMolly Seidel finishes 4th in her first-ever 100K and earns a Golden Ticket to the 2026 Western States 100A Super Bowl halftime performer goes viral after logging the performance on StravaThe Barkley Marathons delivers another brutal year, with no finishers and one last runner standingFinally, 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 shoesHow super shoes can improve efficiency by 2-4%What elite 100K performance really looks likeWhy the mile is getting faster than everWhat makes the Barkley Marathons one of the toughest races in the worldHow to improve your running economy and feel stronger at the same paceThis 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? | 44m 36s | ||||||
| 2/13/26 | ![]() Kinda Chasing Goals: Cadence, Kiplimo, and the Infinite Game | 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 BowlJacob Kiplimo’s historic half marathon performance being ruled ineligible for a world recordThe 2026 New York City Marathon lottery, including key dates and what your chances really look likeThen 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/kindafastUse code KINDAFAST for two weeks free inside the RunClub App. | 54m 38s | ||||||
| 2/6/26 | ![]() Kinda Hurting, Kinda Not: Knee Pain Myths, Dead Legs, and Race T-Shirts | 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 trainingWhether 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. | 52m 17s | ||||||
| 1/30/26 | ![]() Kinda Stressed, Kinda Strong: HRV, Treadmills & Mental Health | 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 youWhy HRV reflects stress, recovery, sleep, illness, and life load (not just training)Why HRV trends over time matter more than one daily numberSydney McLaughlin-Levrone’s pregnancy announcement and how 2026 reshapes women’s trackA 60-year-old breaking the indoor mile world recordHow to survive treadmill running when it’s your only optionTreadmill incline tips to better mimic outdoor runningSix ways running supports mental health, including mood, stress regulation, sleep, focus, and resilienceThis Episode Is For:Runners who see HRV on their watch and aren’t sure how seriously to take itAnyone training through winter who hates the treadmill but still wants to stay consistentRunners navigating stress, burnout, or mental fatigueAnyone stepping back into running after time awayRunners 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 https://open.spotify.com/show/3MrjmDsa5xFkadlxGSUGVB?si=fe869c096fdd4ff5" target="_blank">Listen on Spotify @upwardrunning">https://www.instagram.com/upward.running/">@upwardrunning on Instagram | 44m 29s | ||||||
| 1/23/26 | ![]() Kinda Under-Fueling: Low Energy Availability (LEA) in Running | Episode 31 | Kinda Under-Fueling: Low Energy Availability (LEA) in RunningIn 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. | 42m 31s | ||||||
| 1/16/26 | ![]() Kinda Getting Reintroduced: Training Blocks, Running News, and Meet the Hosts | 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 USAThe Houston Half: four Americans under 60 minutes in one raceTaylor Roe’s huge half marathon + Dot McMahan qualifying again at age 49Taylor Swift mileage math + the Taylor vs. Travis Kelce 5K debateJoin the Kinda Fast Community: 👉 https://www.upwardrunning.com/kindafastUse code KINDAFAST for two weeks free inside the RunClub App. | 58m 22s | ||||||
| 1/9/26 | ![]() Kinda Not a Resolution: New Year Running Goals | 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 DayA Strava year-in-review showdown (miles, elevation, segment records)Running news and current eventsHow to approach New Year goals without burnoutWhy consistency beats intensity every timeListening to your body early (before injury hits)Warm-ups, strength training, and staying healthy long-termThis episode is for:New runners starting freshRunners coming back after time offAnyone chasing a PR without getting hurtRunners who want to train smarter and stay consistentFaith-rooted runners looking for purpose and communityAnyone who wants a realistic plan for staying in the game past JanuaryJoin 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. | 43m 50s | ||||||
| 1/2/26 | ![]() Kinda Hurts, Kinda Doesn’t: Pain, Prehab & Running with Drew McAbee, DPT | Kinda Fast Podcast - Episode 28What 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 careThe difference between pain vs. discomfortThe #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 fasciitisHow to avoid injuries before they start, and what to do if you’re already dealing with oneDrew’s journey from high school offensive lineman to marathon runnerWhy writing down your goals and finding your “why” matters in training and lifeWhether 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. | 57m 16s | ||||||
| 12/26/25 | ![]() Kinda Our First Guest: Karen Huminski on Running, Faith & Starting Again | 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. | 42m 02s | ||||||
| 12/19/25 | ![]() Kinda Unspoken Running Rules: What Every Runner Should Know | 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 differenceWho 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 runnersLearn More / Join the Community👉 https://www.upwardrunning.com/kindafastUse 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. | 54m 16s | ||||||
| 12/12/25 | ![]() Kinda Hard, Kinda Worth It: 6 Reasons You Can Keep Running Anyway | 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 progressFading motivationComparison trapsWeak daysQuiet growthAnd why the finish line hurts… but changes everythingThis 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 overWho 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 everLearn 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. | 44m 48s | ||||||
| 12/5/25 | ![]() Kinda Overcoming Disappointment When You Miss Your Goal | Kinda Fast Podcast Episode 24: Kinda Overcoming Disappointment When You Miss Your GoalThis 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 dayJoin the RunClub Communitywww.upwardrunning.com/kindafast Code KINDAFAST = 2 weeks free inside the app.New Episodes Every FridayRunning. Faith. Real life. A little pain. A lot of progress. | 56m 58s | ||||||
| 11/28/25 | ![]() Kinda The Thanksgiving Episode | Kinda Fast Podcast | Episode 23 – Kinda The Thanksgiving EpisodeIn 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 beyondThis 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. | 34m 18s | ||||||
| 11/21/25 | ![]() Kinda Off Track: When a Bad Workout Doesn’t Define Your Race | Kinda Fast Podcast | Episode 22: Kinda Off Track: When a Bad Workout Doesn’t Define Your RaceA 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. | 49m 46s | ||||||
| 11/14/25 | ![]() Kinda New to This: Mistakes Beginner Runners Make | 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 lifeThis 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 workoutsHydration 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 notLearn 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. | 39m 44s | ||||||
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