Kinda Fast Podcast

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.

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.

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/

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.

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?

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.

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.

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.

In this special episode of the Kinda Fast Podcast, Claire welcomes her very first guest...her mom, Karen Huminski...for an honest, hope-filled conversation about running, faith, and starting again.Karen shares her journey of returning to running later in life, learning to trust a training plan, and preparing for the Chicago Marathon at 65. From rediscovering confidence after a long break, to navigating comparison, health challenges, and big goals, this episode is a powerful reminder that it’s never too late to do hard things, and that God is not finished yet.Together, Claire and Karen talk about why having a plan matters, how running can become deeply connected to faith, and what it looks like to run your own race with gratitude instead of comparison.Whether you’re just getting started, returning after time away, or standing on the edge of a new goal, this episode offers encouragement, perspective, and the reminder that every step still counts.

Welcome to Episode 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.

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.

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.