Kinda Fast Podcast

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.

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 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.

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.podscan_8TpOqz6pYvSWZjhScTwIjWbfISKose2m

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.

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.

Claire and Travis dig into the NYC Marathon, Kipchoge’s seven-star milestone, and a few wild running stories before breaking down how to thrive in cold-weather training. Learn the five key tips for layering, safety, and motivation when temperatures drop.Full Episode Description (paste in your RSS show notes section): In this episode of the Kinda Fast Podcast, Claire and Travis cover everything from marathon milestones to surviving the winter miles.This week’s discussion includes:What Does That Even Mean? — The difference between chip time and gun timeIn the News: • Eliud Kipchoge’s debut at the New York City Marathon and his seven-star finisher legacy • A dramatic men’s finish in Central Park • New super-shoe tech from Nike, On, and Adidas • The Boston Marathon bib-swapping scandal • Updates on the Strava vs. Garmin data changesDeep Dive: Cold-weather running tips to help you layer smart, stay safe, and actually enjoy your winter runsCommunity Shoutout: Celebrating our Couch to Marathon Crew as they hit a huge milestoneDeep Dive Highlights — Five Tips for Cold-Weather Running:Layer Smart — Not BulkyStay Safe and SaneBe Seen — Reflective Gear MattersTraction and Toes — The Right Shoes and SocksKnow Yourself — Comfort is PersonalThis episode is packed with news, insight, and encouragement for every kind of runner — from first-time 5K participants to seasoned marathoners training through the cold months.Powered by Upward Running — a community built to help you run with purpose, stay motivated, and find your people. Join us at www.upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free in the RunClub App.

Claire and Travis are fresh off their fall races — and this week, they’re talking all about what happens after the finish line. From post-race highs to the recovery slump, this episode dives into how to rest, refuel, and reset the right way.Claire shares her Spinx Half Marathon recap from Greenville, South Carolina, where she ran her smartest race yet, complete with negative splits and a 47-minute PR. Travis talks about what he’s learned from his own marathon weekend and why real progress happens in the recovery phase — not just during the race itself.In “What Does That Even Mean?”, the duo unpacks the term “bandit runner” and why hopping into a race without registering is a major faux pas in the running world. Then, in “The News,” they cover the launch of Run X — the first-ever World Treadmill Championship — and everything you need to know about the 2026 Chicago Marathon registration window.Finally, in this week’s Deep Dive, Claire and Travis break down post-race recovery 101:How recovery actually starts mid-raceWhy fueling and hydration timing matterWhat to eat right after finishingWhy cold plunges might not be the best moveCoach Dean’s golden rule: one easy day for every mile you raceThis episode blends research-backed tips, practical advice, and a little bit of real-runner honesty — perfect for anyone recovering from a race or gearing up for their next one.Key Topics:Post-race recovery strategiesFueling and hydration tipsThe truth about “bandit” runnersThe World Treadmill Championship (Run X)Chicago Marathon 2026 registrationRace recap: Spinx Half Marathon (Greenville, SC)Faith-based running community insightQuotes from the Episode:“Running smart is every bit as powerful as running fast.” – Claire “Recovery starts before you hit the finish line.” – Travis “Don’t be that runner — register, respect the race, and cheer for others.” – ClaireAbout the Podcast:The Kinda Fast Podcast is powered by Upward Running — a faith-fueled community helping runners move with purpose, stay motivated, and find their people. Each week, hosts Claire and Travis blend humor, faith, and science-backed running talk to encourage runners of all levels.Join Run Club inside the Upward Running App for training plans, community challenges, and a network of runners chasing more than miles. Use code KINDAFAST for two weeks free at www.upwardrunning.com/kindafast.

Kinda Qualified for the Boston MarathonWhether you’re a beginner runner training for your very first 5K or a seasoned runner who’s been around the block, this podcast is for you. We share tips, encouragement, and plenty of laughs along the way.This week, Travis is officially Boston Marathon qualified — and we’re getting the full race recap: from the highs and the pain cave moments to almost plowing over people at the finish line. Claire shares what her half marathon training cycle has taught her, including three lessons that completely changed how she trains and thinks about running.Plus, we’re talking about what those colored race flags really mean (the Event Alert System), a marathon canceled just 90 minutes before the start, and an 80-year-old Ironman finisher who’s redefining what’s possible.👉 Join the Upward Running community at www.UpwardRunning.com/KindaFast and use code KINDAFAST for 2 weeks free in the RunClub App!

Need a race day plan—but not sure where to start? This episode breaks down everything that goes into the perfect race plan so you can show up confident, fueled, and ready to run your best race yet.Whether you’re training for your first 5K or chasing a marathon PR, Travis walks through his full Columbus Marathon plan—covering nutrition, pacing, mindset, and gear—and shows you how to build your own.Plus: a recap of Connor Mantz’s new American record, the Paris Marathon’s no-cup controversy, and a listener’s inspiring duathlon story.📲 Track Travis live at the 2025 Nationwide Children’s Hospital Columbus Marathon: Download the RTRT.me Mobile App → Select the event → Tap “I am a spectator” → Type Travis Vaughn📝 Download your own Race Day Plan Template: www.UpwardRunning.com/KindaFastThe Kinda Fast Podcast is powered by Upward Running—a faith-fueled community helping runners train with purpose and find encouragement in every mile. Join the RunClub App at UpwardRunning.com and use code KINDAFAST for 2 weeks free!

Episode 16: Kinda Fast...But Why You’re Not Getting Faster (Pt.2)Whether you’re a beginner runner training for your very first 5K or a fun seasoned runner who’s been around the block, this podcast is for you. We share tips, encouragement, and plenty of laughs along the way. In this episode, Claire and Travis unpack the final three reasons you’re not getting faster—straight from Coach Dean.From ignoring weaknesses to winging it on race day, they break down what’s holding you back and how to fix it. Plus, the Viral Video of the Week features a gloriously muddy high school cross-country race that proves runners really are built different.What You’ll Learn:Why pain is information—and how to fix weak spots before they become injuries.The difference between getting in shape and actually getting faster.How to build a race-day plan that works for you.Try This This Week:Add 4×30-second pickups at the end of one easy run.Do a 10–12-minute strength routine twice this week.Write your race plan the night before—pace, fueling, and logistics.Video Credit: TikTok @alitruwit | Featured via RunnsphereJoin the Community: Upward Running is where faith and fitness meet—a community to keep you motivated, supported, and moving with purpose. 👉 Visit www.upwardrunning.com/kindafast and use code KINDAFAST for two weeks free!

Whether you’re a beginner runner training for your very first 5K or a seasoned runner who’s been around the block, this podcast is for you. We share tips, encouragement, and plenty of laughs along the way.In episode 15 of the Kinda Fast Podcast, we dive into cadence—what it means, why it matters, and how it affects your running efficiency and injury risk. We’ll also cover the latest Boston Marathon cutoff drama, Nike’s new recovery slides, and the unbelievable story of the world’s longest run streak.And in our deep dive, Coach Dean reveals the first three reasons you’re not getting faster—with practical fixes you can use right away. (This is Part 1 of a two-part series—don’t miss next week’s continuation!)

Whether you’re a beginner runner training for your very first 5K or a fun seasoned runner who’s been around the block, the Kinda Fast Podcast is for you. We share tips, encouragement, and plenty of laughs along the way.In this episode…Episode 7 – Kinda Learning to Mentor a New RunnerEver heard runners talk about “negative splits” and wondered what the big deal is? Or maybe you’ve thought about helping someone new to the sport but weren’t sure where to start. This episode of The Kinda Fast Podcast packs in race recaps, training strategies, and encouragement for both beginners and mentors.You’ll hear:World Championships highlights — Cole Hocker’s redemption run, Sydney McLaughlin-Levrone’s historic 400m, Beatrice Chebet’s double gold, and moreBerlin Marathon surprise — Harry Styles sneaking in under a pseudonym and running sub-3What Does That Even Mean? — how to run negative splits and why they matterDeep Dive of the Week — practical tips for mentoring beginner runners (walking breaks, gear, hydration, playlists, recovery)Kinda Fast Feedback — how soon after a race you can safely sign up for the next oneRunning is better when we do it together. Whether you’re training for your first 5K, helping someone else take their first steps, or chasing down a big PR, this one’s for you.Don’t forget: Our Couch to Marathon program kicks off September 29. It’s a 54-week journey to the finish line at the Cannonball Running Festival in Greensboro, NC. Sign up at www.upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 13: Kinda About Running Gear - The Virtual Race Debate, Tokyo Drama, and Our Top 3 Gear EssentialsThis week on Kinda Fast, Claire and Travis are breaking down the ins and outs of virtual races — what they are, why people do them, and whether they’re actually worth it.In the news:A shocking DQ at the World ChampionshipsClaire’s chaotic race-day warm-up (spoiler: it involves a volunteer and a vehicle)Remembering Legend Jack Daniels Plus, we each share our Top 3 pieces of running gear, from Goodr sunglasses to Garmin watches to Wolaco shorts vs. the legendary SPIbelt. Mitchell, our National Director, even chimes in with his rucking must-haves.We close things out with some heartwarming Kinda Fast Feedback from the running community — reminding us why we love this sport (even when it’s messy).🎧 Powered by Upward Running — where faith and fitness intersect. 💻 Learn more & join the movement: www.upwardrunning.com/kindafast

Episode 12 - How do you time your training so you’re ready to perform your best on race day? In this episode, Claire and Travis break down the phases of a training cycle—Base, Strength, Speed, and Taper—with guidance from Coach Dean on how to approach each one. You’ll also get a single “focus word” for each phase to help you stay consistent and confident as race day approaches.We also dive into:What Does That Even Mean? — VO₂ Max explained in plain language and how to improve itRunning news highlights: the 5th Avenue Mile, a 102-mile ultra in Boulder, a tribute to Sister Marion “The Flying Nun” Irvine, and an inspiring half marathon inside a Utah prisonKinda Fast Feedback — Listener questions on race course previews and how running changes across decadesA faith tie-in from Galatians 6:9: “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.”Whether you’re training for your first 5K, dreaming of Boston, or grinding through your own peak week, this episode will help you trust the process, train with purpose, and keep running your race.👉 Powered by Upward Running — a community where faith and fitness meet. Use code KINDAFAST for 2 weeks free at upwardrunning.com/kindafast.Don’t forget to like, subscribe, and leave a review—it helps us out more than you know!

Fall race season is here, and we’re asking the big question: Am I actually ready for my race? In this episode, Claire and Travis break down how to know if your training prepared you, what to do if life got in the way, how to manage taper nerves, and the biggest mistakes to avoid on race day.Plus:“What Does That Even Mean?” segment featuring Brick Runs explained by triathletes Coach Dean and MitchellRunning news: Sydney Marathon crowned a World Major, Diamond League Final highlights, Eliud Kipchoge, Sifan Hassan, and Sara Hall’s new book For the Love of the GrindCommunity spotlight: A thoughtful story from Upward Running member Rebecca WangA fun Fall Running This or That game to celebrate the best season to be a runnerWhether you’re gearing up for your first 5K or chasing down a new PR, this episode will give you confidence, perspective, and encouragement for race day.🎧 Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free on the RunClub App.

We made it—Episode 10! Double digits. To celebrate, we packed this episode with running news, a deep dive into “the wall”, a brand-new game called Marathon Myth or Fact, and more. Plus, Claire shares 10 lessons running has taught her—lessons that connect to faith and life well beyond the miles.In This Episode:What Does That Even Mean? — Deep dive into “the wall,” why it happens, and how to fuel smart on race day.Running News — The end of the historic Foot Locker Cross-Country Championships, and Tara Dower’s record-shattering FKT on Vermont’s Long Trail (273 miles, hallucinations, and yes…a giant baby clown).Community Spotlight — Meet Todd, a RunClub member balancing duathlon training with studying for his IRS exam.Deep Dive — Claire shares 10 lessons running has taught her: from consistency and fueling to comparison, community, and celebrating milestones.Game Time — Marathon Myth or Fact: busting and confirming some classic marathon beliefs.Key Takeaways:“The wall” isn’t inevitable—fueling, pacing, and mental strategies can help you avoid it.Running history is shifting: Foot Locker is out, NXN and RunningLane are in.Women are setting new standards in ultra-endurance, and Tara Dower’s record proves it.Running teaches lessons that mirror faith: discipline, community, setbacks, and joy in the journey.Celebrate your milestones—big or small. They matter.Whether you’re training for your first 5K or eyeing a marathon, this episode brings encouragement, strategy, and plenty of laughs.Join the RunClub: upwardrunning.com/kindafast — Use code KINDAFAST for 2 weeks free.

Show Notes: This week on the Kinda Fast Podcast, we’re talking all things marathon prep and the journey from the couch to 26.2. With our next Couch to Marathon program kicking off September 29, Claire and Travis break down what makes the training unique, why community is so important, and share their best marathon tips for beginners.We also cover:The role of pacers in races—and whether you should trust themYared Nuguse’s big Diamond League performance and what it means for Team USAThe surprising impact of lead vehicle fumes on race timesWhy runners need to pay attention to vitamin D levelsTravis’ race recap from the Midnight Flight 5K (spoiler: fast food as rocket fuel)Whether you’re considering your first marathon, already training for a fall race, or just curious about what Couch to Marathon looks like, this episode has something for you.Links & Resources:Join the Couch to Marathon program: upwardrunning.com/kindafast (Use code KINDAFAST for 2 weeks free)Learn more about Upward Running: upwardrunning.comGiveaway: We’re giving away Tailwind “Dwaltermelon” flavor and an Upward Running T-shirt. To enter, subscribe and leave a comment on YouTube, Spotify, Apple Podcasts, or Instagram. Winner announced next Friday.

Episode 8 - We’re feeling better this week… which means you’re getting the full-speed version of us. Buckle up!In this episide of the Kinda Fast Podcast, we’re covering:What Does That Even Mean? – Listener-submitted term: “Maintenance Plan” (and why you might need one).Running News – From the “party pace” stats to a blistering 10K in jeans, plus a marathon 4,300 feet underground.Deep Dive: The Great Shoe Debate – How many pairs should you have, why shoe rotation matters, and the biggest myths about finding the right fit.New Game! Mad Gab: Running Edition – Play along and test your running lingo skills.Giveaway – Your chance to win Dauwaltermelon Tailwind, inspired by ultrarunning legend Courtney Dauwalter.Whether you’re mid run, on your commute, or just here for the laughs, this one’s packed with tips, stories, and plenty of ridiculousness.Links & Resources: 🎯 Play Mad Gab bonus round: upwardrunning.com/kindafast 🎁 Enter the Dauwaltermelon Tailwind giveaway: Like, subscribe, and leave a review telling us you did! 🏃 Join Upward Running: www.upwardrunning.com/kindafast (use code KINDAFAST for 2 weeks free)Follow Us: Instagram: @kindafastpodcast Facebook: Upward Running

Episode 7 - This week, things get kinda switched up as Travis steps into the host seat while Claire recovers from being sick (spoiler: she’s back... and will not stop talking about Dino Nuggets). This episode is packed with great convo, special guests, and a deep dive into the foundation of the Upward Running training philosophy.We’re introducing the full Upward Running team...Mitchell Hollis (National Director) and Dean Thompson (National Coach)...and unpacking the 5 Core Training Principles that guide every challenge and plan we offer. You’ll also hear about the latest from the US Track and Field Championships, learn what the term tempo actually means, and get a peek into each host’s current training week.Whether you’re new to running or a seasoned marathoner, this episode will help you run smarter, with purpose, and as part of a faith-fueled community.What You’ll LearnThe 5 foundational training principles of Upward RunningWhat “tempo pace” actually is and how to use it in your trainingHighlights from the 2025 U.S. Track & Field Championships (including a 16-year-old shocking the 800m field!)Why recovery is just as important as mileageA Few HighlightsClaire professes her love for Dino Nuggets (yes, the T-Rex-shaped ones)Mitchell shares why Couch to Marathon is the challenge you don’t want to missDean explains how every single run has a purposeShoutouts to Josette Andrews, Taylor Roe, and an epic finish from Cooper LutkenhausUpward Running’s 5 Core Training PrinciplesConsistency is KeyEvery Run Has a PurposeRecovery Is Where You ImproveVolume MattersYou Can Do It, We Can Help This Week in TrainingFrom post-sick shuffle miles to marathon prep, the whole team checks in on what they’re training for and how their running weeks are shaping up.Final Encouragement"As always, this journey is more than miles. God is in every step." – Claire “At Upward Running, this is where faith and fitness meet—and we’d love to run with you.” – TravisListen + Subscribe💻 Join the movement: upwardrunning.com/kindafast Use code KINDAFAST for 2 weeks free!