Upward Running Podcast

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

Have you ever had God tell you something so clearly that you were willing to go against the experts to fulfill God’s plan? You’ll hear it this week. Then Dean shares his thoughts on why it can be really bad to compare yourself to others.1:03 - God Story4:56 - Labor Day Race6:18 - Post of the Week - Diane B - Starting over11:18 - Run of the Week - Greg Chance - Running and lightning15:23 - Trivia Answer from last week19:27 - Retired Bible21:10 - The 10% Rule controversy28:29 - Story of the Week - A Running Miracle - Rodney Motter39:29 - Mark 11:24 - God answers prayer, but there’s a catch…44:48 - Hebrews 13:8 - He never changes51:04 - Philippians 4:13 - Being okay with whatever your circumstances are…51:49 - Do you have faith? How strong is your faith?53:51 - When we run for God, are we fully meditating and praying for strength?57:06 - Have you ever felt God give you very clear direction to do something the experts told you not to do?1:04:26 - Dean’s Thoughts - The Comparison Trap1:15:55 - Why Running/Walking are so Awesome1:17:15 - World Athletics Championships1:23:43 - Trivia Question of the Week1:24:40 - Motivational Thought of the Week

Coach Dean, Lane Hollis and Patten Rector make their World Athletics Championship picks.

Coach Dean and Mitchell talk about the importance and need for community in our running/walking lives as well as our spiritual lives. They always say, “There’s more than just running going on here,” and this week’s story puts that sentiment in perspective. Then Dean talks about times when it is okay to break the rules.Interesting thing happened at the track this weekPost of the Week - Kimberly Slape - Appreciation for our surroundingsRun of the Week - Alison Bryant - Electrolyte replacementTrivia answer from last weekWhich Supershoes are winning the races?Story of the Week - Community Matters - Rebecca Wang1 Corinthians 12:7 - We all have a spiritual gift - the one God gave usJames 2:17-18 - No such thing as faith without worksHebrews 10:24-25 - The first church committee meeting?What gift is your strength and how are you using it to encourage others?Has someone tried serving you and you rejected it?Who is someone that you can encourage by your actions today?How does running/ walking help others know your faith?Do you prefer running alone or with a group?What benefits have you found from being in a group?In what ways do you struggle to allow community in your life?Running a Triathlon in jorts!Dean’s Thoughts - NonconformityWhy is Running/Walking so Awesome?Satire from Dumb Runner - Are these people in a cult?Diamond League Final…Trivia Question of the WeekMotivational Thought of the Week

If you love our veterans and military personnel, you’ve love the touching story this week. Mitchell talks about being FOR things rather than against things. And Coach Dean shares his thoughts about two dogs playing on either side of a fence. Don’t miss this one!1:05 - Trouble adapting - good days/bad days2:59 - Post of the Week - Rebecca Wang - Watch The Perfect Race5:48 - Run of the Week - Dexter and Sarah Padgett - Be careful out there…10:18 - Trivia answer from last week15:19 - Chadd Wright - Championing the things we believe in26:52 - Story of the Week - Honor Flight - Jerry Snider31:59 - John 15:13 - So thankful for our military!37:58 - Ecclesiastes 3:1 - There is a time for everything, but every time is not the time40:29 - Psalm 34:18 - If God is not close to you, He is not the one who moved…42:26 - Have you ever been inspired by a veterans story?44:07 - In what ways do you honor the sacrifice of our veterans?46:45 - Have you ever had a God moment that changed your opinion of yourself?50:42 - Running Robots57:14 - Dean’s Thoughts - Fence Line Theology1:13:50 - Why Running/Walking is so awesome1:15:55 - God story1:23:24 - Lausanne was WET!1:24:46 - Trivia Question of the Week1:25:36 - Motivational Thought of the Week1:26:13 - No too late to join Couch to Marathon

The story of Billy Mills’ victory in the 1964 10,000 Meters is one of the biggest upsets in Olympic history and still the only time the USA has won that event. Coach Dean and Mitchell talk about that story from a faith perspective this week. Then Dean shares his thoughts on being strong all the time rather than just long enough to get through tough times.1:00 - Flooding in Chattanooga!2:46 - Post of the Week - Elizabeth Cormack - There’s more than one way to work on cadence5:54 - Run of the Week - Chris King - Race Series are fun!8:25 - Trivia Answer from last week - the lowest marathon in the world15:37 - Japanese Walking is a craze on TikTok, but we’ve been doing it for a long time!20:14 - Story of the Week - The Big Upset - The Story of Billy Mills as told through a faith perspective31:56 - Colossians 3:23-24 - What is your platform?37:13 - Philippians 2:3-4 - Maybe we’re a little too self-absorbed?41:28 - Psalm 37:5 - COMMIT your ways to the Lord - These are simple scriptures!44:05 - Where are the “broken wings” in your life that need healing, and what dreams might God be calling you to pursue?48:02 - How can faith—trusting in Christ’s strength—help you persevere through trials and moments of feeling like an underdog?50:46 - In what ways can your victories, large or small, be used to serve and inspire others for God’s glory?56:51 - How Much Protein Do You Really Need?1:03:43 - Dean’s Thoughts - Strength Should Not Be Temporary1:14:05 - Why Running/Walking are so awesome1:18:32 - Triathletes are killing it lately…1:21:41 - Trivia Question of the Week1:23:31 - Motivational Thought of the Week

Do you hate hills? Coach Dean and Mitchell share a story this week that may make you hate them a little less. And then Dean shares his thoughts on why people cheat and the implications for Christians.1:04 - Happy Anniversary Mitchell and Holly!2:17 - Cool Weather4:11 - Post of the Week - Jon Sandifer - Be thankful no matter the weather7:34 - Run of the Week - Heather Powers - Mike giving a shoutout to his wife!10:27 - Trivia answer from last week16:44 - 93 Year Old Marathoner!21:30 - Story of the Week - Hannah Jones - Run Uphill!30:44 - Hebrews 12:1 - What does it mean to “Despise the shame?”42:33 - 2 Timothy 2:15 - WE can only be vessels for God when we are doing all we can to rid ourselves of the junk46:33 - 1 Corinthians 15:57 - We’re victorious, but we shouldn’t gloat over it49:22 - Is your spiritual training intense enough to prepare you for life's battles? How could you kick it up a notch?54:17 - What spiritual "hills" have you faced lately? How could you have been better prepared?1:00:38 - What does "running uphill,” mean to you?1:03:46 - Vancouver Man Runs Marathon to 5 Costcos in Hot-Dog Costume1:08:43 - Dean’s Thoughts - Modern Day Adam and Eve1:20:17 - Why Running/Walking are so awesome1:22:55 - USA Championships1:29:30 - Trivia Question of the Week1:30:18 - Motivational Thought of the Week

Coach Dean and Mitchell discuss a touching story about Arnold Schwarzeneggar and a boy named Roland Redmon. Good stories about celebrities are sometimes hard to come by, but this will restore your hope if you’ve lost it. And then Dean shares some thoughts he had while sitting in an airport in Dallas/Fort Worth.1:02 - UFOs at Mitchell’s house?3:07 - American History7:30 - Post of the Week - There are great places to run all around us!13:34 - Run of the Week - Ashley Daly - Temperature is relative17:44 - Trivia answer from last week’s question23:03 - The role of AI and access to medical records29:47 - Story of the Week - Big Arms, Bigger Heart - Jerry Snider37:28 - Proverbs 23:7 - We’re all “inwardly calculating,” but what are we calculating?44:03 - Mark 9:23 - Doubt is okay, but what are you doing with it?50:24 - Romans 12:12 - Hope when things are tough BECAUSE we are in constant prayer52:00 - Has a role model played a role in your running success?57:18 - Do you practice visualization of your goals?59:39 - Do you have a favorite charity race?1:02:19 - Weak Sleep Rhythm linked to 83 diseases1:13:10 - Dean’s Thoughts - Observing and Dreaming1:25:07 - Why Running/Walking is so Awesome1:30:07 - What’s coming up?1:31:09 - Worst to First?1:33:11 - Courtney Dauwalter1:35:46 - Trivia Question of the Week1:37:02 - Motivational Thought of the Week

Lane Hollis and Patten Rector join coach Dean as they talk about the 2025 USA Track and Field Championships.