Upward Running Podcast

Does George have anything to say about our running? Turns out, many Georges did! Coach Dean shares his thoughts on them. And then he asks the question: Would you want all your bad runs to go away? His answer may surprise you!USATF Club National ChampionshipsPost of the Week - Patricia Adams - Being open to a great dayRun of the Week - Rebecca Wang - Comparing yourself to the former youTrivia Answer from last weekHow to take care of running shoesStory of the Week - By George - Jerry SniderProverbs 15:22 - Ready, Aim, Shoot!Proverbs 24:5 - Best to be Smart AND StrongProverbs 25:11 - The right word at the right timeDo you have any role models named George?The famous author and runner George Sheehan said, "I have met my hero, and he is me." What does this mean to you?Comedian George Burns said, "You can't help getting older, but you don't have to be old." Do you share this attitude about your running?Why You Don’t Need to Do a Long Run Every WeekDean’s Thoughts - Etch A SketchWhy Running/Walking is so AwesomeWorld Cross Country ChampionshipsMotivational Thought of the Week

Do you think God hears the prayers we sometimes blurt out in frustration? Today’s story address that very question. And then Coach Dean shares his thoughts on the history of toaster pastries and how it relates to running and faith.Hang in there on those New Year’s ResolutionsPost of the Week - Richard Ball - A different kind of holiday and New Year’s ResolutionRun of the Week - Greg Chance - Looking forward/Looking backAnswer to last week’s trivia questionJapan’s Ekidens are a hit!Story of the Week - God is Listening—Always! - Rhonda Williams1 John 5:14 - Approaching GodPsalms 139:2 - God knows it all before it happensJohn 15:7 - What does it mean to “remain in Him?”How many different ways do you pray?Have you ever had an experience when God showed you He was listening even when you didn't think He was?Do you invite Him along in your everyday life?Sleep patterns today can predict future health issues in the futureDean’s Thoughts - Toaster Pastry RunningWhy Running/Walking is so AwesomeEthiopians denied entry into US for XCTrivia Question of the WeekMotivational Thought of the Week

Do you believe in coincidences? Or is there a greater power at work? Coach Dean shares his thoughts on that topic. Then he shares his thoughts on comparing our running to someone else’s. Hint: It’s usually a bad idea!New Year’s ETA runPost of the Week - Brooks Wachs - Getting it doneRun of the Week - Stephen Havard - 10-mile trail raceTrivia answer from last weekGeneral Nutrition advice for runners/walkersStory of the Week - Pointing In the Right Direction - Darian RowlesProverbs 3:5-6 - The hardest part of these versesPsalms 25:4 - The right path is not always the easiestPsalms 119:105 - First we are guided to the path, then we’re shown the path and then the path is litHave you ever wondered about the coincidences in life?Have you been someone who has seen the same signs over and over, but never put two and two together?Have you been seeing signs that have always been there, pointing you in the right direction, but you didn't realize it until it was too late?Doubting the DoubtDean’s Thoughts - Two Copper Coins - Don’t compare your running to anyone else’sWhy Running/Walking is so AwesomeWhat to look out for in 2026Trivia Question of the WeekMotivational Thought of the Week

Don’t miss Darcy Peckskamp’s incredible emotional story as she describes how God used running to completely change her life’s direction. Then Coach Dean and Mitchell share their thoughts on a kitchen apparatus and how it relates to our physical and spiritual training.1:13 - Welcome Mitchell back fro the other side of the pond7:01 - Post of the Week - Alaura Page Adams - “I AM a runner!”11:11 - Run of the Week - Ashley Daly - 10 Mile Race Winner!14:16 - Trivia answer from last week21:21 - Bottled Water or Tap Water?30:36 - Story of the Week - Running and Giving it to God - Darcy Peckskamp42:51 - Psalms 56:13 - Looking back, looking forward to45:03 - Psalms 30:2 - “Crying out to God” only happens when you truly believe47:56 - Ephesians 6:15 - Peace is foundational to our faith52:05 - Are you still gripping tightly at something that God has asked you to fully lay at His feet?54:23 - Are there times that you hear his voice but don't move? or do what he is asking you to do?59:35 - There are many reasons to run: Fitness, hearing God’s voice, etc. What is the most important reason you run/walk?1:03:43 - Dean’s Thoughts - Training by Sifting1:17:16 - Why Running/Walking is so Awesome1:19:02 - Grand Slam Track1:20:07 - Athing Mu1:21:42 - Sinclair Johnson1:22:34 - Trivia Question of the Week1:23:12 - Motivational Thought of the Week

Coach Dean has watched hundreds of Christmas movies. As a bonus, he shares his top 10 favorites along with some other comments on some other Christmas films

Coach Dean is joined by Lane Hollis as they share a Christmas story and some things about Christmas traditions. Then Dean shares a second story with a different surprise twist and talks about how it relates to our running and our faith.1:05 - Catching up with Lane4:48 - Post of the Week - Macaela Watson - It’s amazing what you can do when you commit to it!7:17 - Run of the Week - Greg Chance - California International Marathon12:38 - Trivia answer from last week18:31 - The lowest marathon on Earth and Rory Coleman21:41 - Story of the Week - The Night That Changed Everything50:31 - Discussion of the story1:04:45 - Dean’s Thoughts - Recognizing the Gift1:18:26 - Why Running/Walking are so Awesome1:19:44 - Cutting corners in the NCAA1:22:20 - Us XC Championships1:25:28 - More Jane Hedengren1:26:32 - Suing because shoes caused a stress fracture?1:29:14 - Trivia Question of the Week1:29:37 - Motivational Thought of the Week

Join Coach Dean and Mitchell as they share a story that is, at one time, about running and NOT about running. You don’t want to miss it! Then Dean shares his thoughts on Pearl Harbor and what it can teach us.Back from ThanksgivingPost of the Week - Brook Carpenter - Drinking and runningRun of the Week - Michelle Sharrett and Jon Sandifer ran marathonsTrivia answer from last weekTraining theories on how fast we run our easy runsStory of the Week - Where Running May Lead You - Melissa RotariusProverbs 16:3 - Who’s plan are we following?Matthew 21:22 - Do we ask God for things that we SHOULD ask Him for?James 1:12 - When Melissa’s plan didn’t work, God’s didHave you ever done something that was completely for God?Did I have enough faith to trust Him in EVERYTHING I do, every decision, every action? Do you?Do you take the time to slow down, pause and pray? Do you listen for His response?Dean’s Thoughts - Running Through Pearl HarborWhy Running/Walking are so AwesomeUSA Cross Country Championships - It may be a mud festBU 5,000 - What is it about that track?Trivia Question of the WeekMotivational Thought of the Week

Darren Lewis joins Coach Dean this week as they share a Jerry Snider story and reminisce about their running experiences. Then Dean shares his thoughts on overcoming adversity as it relates to physical battles as well and spiritual battles.1:06 - Welcome back Darren Lewis!2:40 - Post of the Week - Melissa Lagana and Sue Evans - The 5K Challenge Group is ready!4:49 - Run of the Week - Lydia Gunter - Repping Run Club at the Florida State Meet6:51 - Trivia Answer from last week11:09 - What is tougher - a 3:30 marathon or breaking 100 in golf?18:09 - Story of the Week - More Than One Answer - Jerry Snider25:35 - 2 Timothy 4:7 - Will we be as confident as Paul at the end of our life?29:23 - Psalm 119:32 - Are we eager to meet with God?34:44 - Romans 5:3-4 - Rejoice in our sufferings?37:35 - Do you have a favorite running experience?43:03 - Do you have a goofy running experience that turned into a triumph?52:28 - How can you encourage a non-runner to start running and join the fun?56:37 - Should we eat dinner earlier in the winter?1:02:42 - Dean’s Thoughts - Be an Overcomer1:13:50 - Why Running/Walking are so Awesome1:15:12 - Another overcomer…1:16:34 - NCAA XC Championships recap1:27:58 - Trivia Question of the Week1:28:24 - Motivational Thought of the Week

Coach Dean is in New Jersey, but that didn’t stop the podcast this week. He and Mitchell discuss Psalm 116 in the context of sports. And then Dean shares his thoughts on Germ Theory and relates it back to running.From New Jersey!Post of the Week - Ashley Daly - Sometimes we need a resetRun of the Week - Val Bleakley - Park Running in Northern IrelandTrivia Answer from last weekSweat proof makeup for runnersStory of the Week - Reflecting on Psalm 116Psalms 116:1-2 - Why do we connect with God?1 Peter 3:12 - Full confidence in your coach1 John 5:14 - According to His willHow does knowing God listens change your approach to pressure orsetbacks?Where might you need to start “calling out” to Him more in yourlife or sport?How much do you rely on God as it relates to your physical activities?What is Alpha-Gal Syndrome and should we be concerned?Dean’s Thoughts - Germ Theory and RunningWhy Running/Walking are so awesomeNCAA XC Championships and are tall women able to run fast?Trivia Question of the WeekMotivational Thought of the Week

This week’s story explains that it is important to take care of the basics and then move onto taking care of the little things – in that order. Then Coach Dean shares his thoughts on an old Twilight Zone episode and what it tells us about our fitness and walk with Christ.1:02 - Pacing is so much fun!2:24 - Stuck in the bathroom in the jury room6:03 - Post of the Week - Madonna Barker - Snow much fun!8:23 - Run of the Week - Brad Landes - 2025 Monumental Marathon10:28 - Trivia answer from last week17:04 - Nike’s neuroscience based footwear21:53 - Story of the Week - About Those P’s and Q’s - Jerry Snider28:43 - Hebrews 5:14 - Get the basics right first and then dig into the complicated stuff31:30 - 2 Timothy 1:7 - Self-control is an important Christian trait34:08 - 1 Timothy 4:7-8 - WE have to train to get better at running, but we also have to train to get better at our faith37:08 - What is your favorite P word?38:38 - What is your favorite Q word?41:56 - What P or q word will you be sure to mind today?46:29 - Poor sleep MAY be causing more injuries!54:18 - Dean’s Thoughts - The Eye of the Beholder1:01:04 - Why Running/Walking is so awesome1:02:46 - Kylie Mantz wins marathon1:06:05 - Trivia question of the Week1:06:38 - Motivational Thought of the Week

Does God care about our running/walking? This week’s story tackles that question. Then Coach Dean tells about a short message he saw over a highway in New Jersey and the implications it could have for all of us.Long tripPost of the Week - Patrick Raney - Measure your resultsRun of the Week - Amber Ward - New York City Marathon!Trivia answer from last weekUsing Kaizen for runningStory of the Week - Time for a Little Rest - Rhonda WilliamsPsalms 23:1-2 - If we follow Go’d path for our life, we will have all we needLuke 12:6-7 - He knows all of us intimatelyMatthew 6:26 - God takes care of us when we follow HimWe know God cares about the things we care about no matter how small, so the question is: Are we concerned about what HE cares about?When was the last time God showed you that he cares about the little things in your life?Do you ask him to help you with the little problems, not just the big ones? Study shows women only need half as much exercise as men to protect the heartDean’s Thoughts - Please Don’tWhy Running/Walking is so AwesomeNew York City MarathonTrivia Question of the WeekMotivational Thought of the Week

What if you were given a terminal diagnosis? How would you spend the time you had left? Annette Call finished well. Her story will make you cray and praise God for people who have faith like hers. Then Coach Dean says, “Just Be Yourself” is terrible advice. Find out why…Running/Walking in the cold rainPost of the Week - Michelle Mitchell - Looking for God in our surroundingsRun of the Week - Claire Boyce - Why I love runningTrivia answer from last weekWorld Treadmill Championships 2026Story of the Week - Annette The Mighty Warrior - Annette Call/Molly Wade2 Corinthians 4:16 - Even as our body deteriorates, our relationship with Christ can grow strongerPsalm 73:26 - Treat life like and ultramarathonIsaiah 43:19-19 - What can God not do? #NOTHINGHow do we continue to pursue God when everything is falling apart around us?What if you were given a terminal diagnosis? Would you continue to do all you can, or would you give up and rest?We are all going to die, so we all have a physically terminal diagnosis. Does (Should) that change the way we live?Become a SuperAger!Dean’s Thoughts - Don’t Just Be YourselfWhy Running/Walking are So AwesomeThe Japanese U-TurnTrivia Question of the WeekMotivational Thought of the Week

We like to ask God to calm the storm before we go for a run or a walk. What if God wants us to go through the storm? Coach Dean and Mitchell discuss that question in this episode. And then Dean shares his thoughts on running solo versus running with a partner or group.1:49 - Coach Dean and the USATF 5K Championships6:27 - Post of the Week - Greg Chance - Good days and les good days11:12 - Run of the Week - Travis Vaughn - Congratulations on a successful Columbus Marathon!15:56 - Trivia answer from last week20:05 - Ultra Running’s Popularity - or lack of…25:58 - Story of the Week - Faith to Weather the Storm - Rhonda Williams25:23 - Matthew 8:23-26 - Calming the Storm38:21 - Romans 4:20-21 - Are you FULLY persuaded?40:00 - James 1:3 - Testing our faith is a good thing44:45 - How do you approach an unexpected challenge? Do you ask God to quiet the storm or give you strength to get through it?48:00 - Bring to mind a time when God challenged you. How did you handle it? What did you learn? What would you do differently now?51:01 - Have you ever thanked God for a challenge?56:13 - Handcuffed Runners?1:04:30 - Dean’s Thoughts - The Gift of Alone and Together1:13:55 - Why Running/Walking is so Awesome1:16:31 - Jane Hedengren1:18:24 - Enhanced Games - It’s hard to look away1:25:20 - Trivia Question of the Week1:26:01 - Motivational Thought of the Week

Coach Dean and Mitchell share a Jerry Snider story about the choice between positivity and negativity and how we can have an impact on those around us. Then Dean shares how a Billy Graham quote relates to our fitness journey.1:12 - The accumulation of poor sleep3:34 - Upcoming race5:47 - Post of the Week - Michelle Mitchell - You can fit your run in if you’re creative9:08 - Run of the Week - Alaura Adams - Listening to God13:03 - Trivia Answer from last week17:56 - Melissa Jefferson Wooden outruns 100 men21:45 - Story of the Week - Jeannette and Jo - Jerry Snider32:54 - Philippians 4:11-13 - Hotel reservations and doing your best with what you have36:31 - Proverbs 3:5-6 - What does it mean to lean on your own understanding?39:38 - Romans 8:28 - God works ALL things for good41:48 - Take inventory. Are most of your friends Jeannette or Jo?46:53 - What do you say to the Jo that tries to rain on your parade and put down your dreams?50:41 - How can you make yourself more of a Jeanette and less of a Jo?54:30 - The Best Training Plan, According to Science1:02:11 - Dean’s Thoughts - Comfort Without Conviction is Spiritual Sedation1:17:25 - Why Running/Walking is so Awesome1:18:19 - Chicago Marathon1:25:27 - Trivia Question of the Week1:26:01 - Motivational Thought of the Week

Coach Dean and Mitchell share the story of Wilbur Miller and his struggles growing up and how he overcame those struggles through running and a newfound faith in Jesus Christ. Then Dean shares his thoughts on awards and race trinkets.1:06 - Funny wedding story3:27 - Those 9:30 dinners are not good for your sleep5:35 - Post of the Week - Victoria Mercado - Welcome to Couch to Marathon10:15 - Run (Walk( of the Week - John Campbell - Sometimes it just feels good to get out there!12:25 - Trivia Answer from last week22:14 - The 1600 is a special kind of torture27:20 - Story of the Week - Running the Race of Faith: Wilbur Miller’s Story of Redemption and Victory35:51 - Isaiah 40:31 - Renewing our Strength39:54 - 2 Corinthians 5:17 - A new situation, like Ruth42:20 - Galatians 2:20 - From struggling to jogging a mile to a world class marathoner44:23 - How can you use running/walking to help you change your perspective on Jesus and your life?50:37 - In what ways are you different than you were before you accepted Christ in your heart?52:48 - Why is it so hard to get people to see the real Jesus?57:43 - Strava and Suunto sue Garmin1:04:55 - Dean’s Thoughts - T-Shirts, Medals, and Belt Buckles1:17:09 - Why Running Walking is so Awesome1:18:34 - Marathon and cross country update1:23:33 - Trivia Question of the Week1:24:00 - Motivational Thought of the Week

Coach Dean and Mitchell travel to York, Pennsylvania to talk to Sue Evans and Melissa Lagana about how a simple class can change lives. Melissa’s story is one you do not want to miss!

Coach Dean and Mitchell visit Faith Church in Glen Burnie, Maryland where Pastor Jeff Higgins and Steve Camp recently found out what Upward Running can do in their community. Also, you don’t want to miss the story of the dead frog!

Are you comparing yourself to others as you pursue your fitness goals? This week’s story explains why there is so much folly in that idea. Then Coach Dean explains why we should go into every run (and everything else we do) with positive expectations.1:05 - We’re going on the road2:13 - Pray for Elton2:44 - New Pixie Dust shoes4:58 - Post of the Week - Bill Silvers - Go get your check ups and know your numbers10:58 - Run of the Week - Richard Ball13:13 - Trivia answer from last week18:27 - Legendary Coach Jack Daniels Dies at 9226:16 - Story of the Week - When We Sell Ourselves Short, We Sell God Short - Tara Tanner37:32 - Galatians 5:7 - Truth matters41:04 - 2 Corinthians 10:12 - There is only one standard and it is God’s standard44:00 - Matthew 23:12 - The definition of pride46:17 - What pride do you need to lie aside in order to run your race?51:58 - Was there a time when you compared yourself to others and were afraid to do something?55:56 - What has hindered you from continuing your race?1:00:22 - Running a marathon in every city in England1:03:46 - Dean’s Thoughts - Seeing Opportunity in Every Step1:15:28 - Why Running/Walking are so awesome!1:17:50. - World Championships1:23:11 - Trivia Question of the Week1:24:12 - Motivational Though of the Week

(This is a re-upload of podcast number 287. Sorry for the confusion. This one should be correct!)Coach dean and Mitchell talk about doing hard things all the time and this week’s story talks about why that’s a good thing. Then Dean shares a story about rumble strips on the side of the road and how they inform our running/walking and our faith. They also share a little tribute to Charlie Kirk – a man how lived out his faith boldy.1:06 - Happy Birthday Coach Dean1:40 - Tribute to Charlie Kirk6:28 - Post of the Week - Sonia Fields - Health scares are, well, scary!10:25 - Run of the Week - Timothy Pearl - 102.7 Miles in 24 hours!12:42 - Trivia answer from last week18:13 - Using different shoes and are they hurting us as much as they are helping?26:13 - Story of the Week - We Can Do Hard Things - Rhonda Williams33:22 - Galatians 6:9 - Be like mom!40:35 - Ephesians 6:10 - We need God’s help…42:36 - Ecclesiastes 4:9 - Being alone and Dean’s going to officiate a wedding?49:07 - I didn’t want to admit that I needed to slow down and ride at my own pace instead of chasing stronger athletes. Have you had a similar experience?52:14 - Have you ever had serious doubts about your ability, but chose to trust God and attempt a task despite those doubts?58:08 - Have you ever found that what you thought was a negative was actually a big positive?1:03:00 - Dean’s Thoughts - Rumble Strips - What can those bone jarring strips on the side of the road teach us?1:17:54 - Why Running/Walking are so awesome1:20:05 - Footlocker Cross Country1:27:15 - Trivia Question of the Week1:28:24 - Motivational Thought of the Week

Coach dean and Mitchell talk about doing hard things all the time and this week’s story talks about why that’s a good thing. Then Dean shares a story about rumble strips on the side of the road and how they inform our running/walking and our faith. They also share a little tribute to Charlie Kirk – a man how lived out his faith boldy.1:06 - Happy Birthday Coach Dean1:40 - Tribute to Charlie Kirk6:28 - Post of the Week - Sonia Fields - Health scares are, well, scary!10:25 - Run of the Week - Timothy Pearl - 102.7 Miles in 24 hours!12:42 - Trivia answer from last week18:13 - Using different shoes and are they hurting us as much as they are helping?26:13 - Story of the Week - We Can Do Hard Things - Rhonda Williams33:22 - Galatians 6:9 - Be like mom!40:35 - Ephesians 6:10 - We need God’s help…42:36 - Ecclesiastes 4:9 - Being alone and Dean’s going to officiate a wedding?49:07 - I didn’t want to admit that I needed to slow down and ride at my own pace instead of chasing stronger athletes. Have you had a similar experience?52:14 - Have you ever had serious doubts about your ability, but chose to trust God and attempt a task despite those doubts?58:08 - Have you ever found that what you thought was a negative was actually a big positive?1:03:00 - Dean’s Thoughts - Rumble Strips - What can those bone jarring strips on the side of the road teach us?1:17:54 - Why Running/Walking are so awesome1:20:05 - Footlocker Cross Country1:27:15 - Trivia Question of the Week1:28:24 - Motivational Thought of the Week