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RunClub Episode 306 - Previewing the RunClub Updates In this special episode, Coach Dean Thompson gives listeners an inside look at the upcoming updates to the Upward Running RunClub experience. With a new version of the RunClub app expected to launch soon, this episode walks through what members can expect in a full week of content, coaching, and community. Whether you are already part of the RunClub or have been listening from the sidelines, this episode offers a preview of the new features designed to help you grow in your running, your faith, and your connection with others. What’s Coming to the RunClub Coach Dean outlines the new weekly rhythm of content that will be available inside the RunClub app. Monday: Voice of the RunClub A brand new members-only podcast hosted by Travis Vaughn. Each episode features conversations with RunClub members from around the country, sharing their stories, challenges, goals, and victories. These conversations are designed to build connection, encouragement, and community. Tuesday: Devotions (Audio Coming Soon) Weekly faith-based devotions have long been available in text form. Audio versions are currently in development so members can listen during their walk or run. Wednesday: Running Curriculum (Audio Coming Soon) Educational content focused on helping runners train safely and improve over time. These lessons cover training principles, injury prevention, and long-term development. Audio versions are on the way. Thursday: Coach Connect Thursday Night Live is being replaced with a new, more personal coaching experience. Members can now click the chat bubble on the website to ask Coach Dean their individual running questions directly. Coach Connect provides direct access to a real coach as part of your membership. Friday: Kinda Fast Podcast Hosted by Claire Boyce and Travis Vaughn, this weekly show includes: “What Does That Even Mean?” (running terminology)Weekly running newsA deep dive into a relevant training or lifestyle topicSaturday: Coach’s Thoughts Coach Dean has written over 400 of these encouragement pieces and is working to bring them into audio format. These short messages offer practical wisdom, motivation, and perspective for your running journey. Sunday: Scripture Sunday A new short-form podcast featuring scripture readings and reflections from Les Neely. Simple, encouraging biblical content to help you start your training week grounded in God’s Word. Additional RunClub Features RunClub membership also includes: Training plans for 5K, 10K, half marathon, and marathonBeginner, intermediate, and advanced optionsDirect access to a coachAn active and encouraging social communityRun and walk tracking inside the appGarmin integrationVoice prompts for the 12-week 5K ChallengeAccess to the Upward Running store for gear, books, and journalsThe updated app is more stable than ever and continues to grow based on member feedback. Ready to Join? If you’ve been listening but haven’t joined, now is a great time to get started. Visit UpwardRunning.com and use the code: COACHDEAN to receive three free weeks of RunClub membership.

On this last episode of The Upward Running Podcast, Coach Dean and Travis Vaughn discuss the future of Upward Running.

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 Championships Post of the Week - Patricia Adams - Being open to a great day Run of the Week - Rebecca Wang - Comparing yourself to the former you Trivia Answer from last week How to take care of running shoes Story of the Week - By George - Jerry Snider Proverbs 15:22 - Ready, Aim, Shoot! Proverbs 24:5 - Best to be Smart AND Strong Proverbs 25:11 - The right word at the right time Do 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 Week Dean’s Thoughts - Etch A Sketch Why Running/Walking is so Awesome World Cross Country Championships Motivational 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 Resolutions Post of the Week - Richard Ball - A different kind of holiday and New Year’s Resolution Run of the Week - Greg Chance - Looking forward/Looking back Answer to last week’s trivia question Japan’s Ekidens are a hit! Story of the Week - God is Listening—Always! - Rhonda Williams 1 John 5:14 - Approaching God Psalms 139:2 - God knows it all before it happens John 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 future Dean’s Thoughts - Toaster Pastry Running Why Running/Walking is so Awesome Ethiopians denied entry into US for XC Trivia Question of the Week Motivational 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 run Post of the Week - Brooks Wachs - Getting it done Run of the Week - Stephen Havard - 10-mile trail race Trivia answer from last week General Nutrition advice for runners/walkers Story of the Week - Pointing In the Right Direction - Darian Rowles Proverbs 3:5-6 - The hardest part of these verses Psalms 25:4 - The right path is not always the easiest Psalms 119:105 - First we are guided to the path, then we’re shown the path and then the path is lit Have 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 Doubt Dean’s Thoughts - Two Copper Coins - Don’t compare your running to anyone else’s Why Running/Walking is so Awesome What to look out for in 2026 Trivia Question of the Week Motivational 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 pond 7:01 - 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 week 21:21 - Bottled Water or Tap Water? 30:36 - Story of the Week - Running and Giving it to God - Darcy Peckskamp 42:51 - Psalms 56:13 - Looking back, looking forward to 45:03 - Psalms 30:2 - “Crying out to God” only happens when you truly believe 47:56 - Ephesians 6:15 - Peace is foundational to our faith 52:05 - 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 Sifting 1:17:16 - Why Running/Walking is so Awesome 1:19:02 - Grand Slam Track 1:20:07 - Athing Mu 1:21:42 - Sinclair Johnson 1:22:34 - Trivia Question of the Week 1:23:12 - 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 Lane 4:48 - 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 Marathon 12:38 - Trivia answer from last week 18:31 - The lowest marathon on Earth and Rory Coleman 21:41 - Story of the Week - The Night That Changed Everything 50:31 - Discussion of the story 1:04:45 - Dean’s Thoughts - Recognizing the Gift 1:18:26 - Why Running/Walking are so Awesome 1:19:44 - Cutting corners in the NCAA 1:22:20 - Us XC Championships 1:25:28 - More Jane Hedengren 1:26:32 - Suing because shoes caused a stress fracture? 1:29:14 - Trivia Question of the Week 1:29:37 - 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 Thanksgiving Post of the Week - Brook Carpenter - Drinking and running Run of the Week - Michelle Sharrett and Jon Sandifer ran marathons Trivia answer from last week Training theories on how fast we run our easy runs Story of the Week - Where Running May Lead You - Melissa Rotarius Proverbs 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 did Have 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 Harbor Why Running/Walking are so Awesome USA Cross Country Championships - It may be a mud fest BU 5,000 - What is it about that track? Trivia Question of the Week Motivational 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 Meet 6:51 - Trivia Answer from last week 11:09 - What is tougher - a 3:30 marathon or breaking 100 in golf? 18:09 - Story of the Week - More Than One Answer - Jerry Snider 25:35 - 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 Overcomer 1:13:50 - Why Running/Walking are so Awesome 1:15:12 - Another overcomer… 1:16:34 - NCAA XC Championships recap 1:27:58 - Trivia Question of the Week 1:28:24 - 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 reset Run of the Week - Val Bleakley - Park Running in Northern Ireland Trivia Answer from last week Sweat proof makeup for runners Story of the Week - Reflecting on Psalm 116 Psalms 116:1-2 - Why do we connect with God? 1 Peter 3:12 - Full confidence in your coach 1 John 5:14 - According to His will How does knowing God listens change your approach to pressure or setbacks? Where might you need to start “calling out” to Him more in your life 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 Running Why Running/Walking are so awesome NCAA XC Championships and are tall women able to run fast? Trivia Question of the Week Motivational 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 room 6:03 - Post of the Week - Madonna Barker - Snow much fun! 8:23 - Run of the Week - Brad Landes - 2025 Monumental Marathon 10:28 - Trivia answer from last week 17:04 - Nike’s neuroscience based footwear 21:53 - Story of the Week - About Those P’s and Q’s - Jerry Snider 28:43 - Hebrews 5:14 - Get the basics right first and then dig into the complicated stuff 31:30 - 2 Timothy 1:7 - Self-control is an important Christian trait 34:08 - 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 faith 37:08 - 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 Beholder 1:01:04 - Why Running/Walking is so awesome 1:02:46 - Kylie Mantz wins marathon 1:06:05 - Trivia question of the Week 1:06:38 - 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 trip Post of the Week - Patrick Raney - Measure your results Run of the Week - Amber Ward - New York City Marathon! Trivia answer from last week Using Kaizen for running Story of the Week - Time for a Little Rest - Rhonda Williams Psalms 23:1-2 - If we follow Go’d path for our life, we will have all we need Luke 12:6-7 - He knows all of us intimately Matthew 6:26 - God takes care of us when we follow Him We 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 heart Dean’s Thoughts - Please Don’t Why Running/Walking is so Awesome New York City Marathon Trivia Question of the Week Motivational 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 rain Post of the Week - Michelle Mitchell - Looking for God in our surroundings Run of the Week - Claire Boyce - Why I love running Trivia answer from last week World Treadmill Championships 2026 Story of the Week - Annette The Mighty Warrior - Annette Call/Molly Wade 2 Corinthians 4:16 - Even as our body deteriorates, our relationship with Christ can grow stronger Psalm 73:26 - Treat life like and ultramarathon Isaiah 43:19-19 - What can God not do? #NOTHING How 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 Yourself Why Running/Walking are So Awesome The Japanese U-Turn Trivia Question of the Week Motivational 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 Championships 6:27 - Post of the Week - Greg Chance - Good days and les good days 11:12 - Run of the Week - Travis Vaughn - Congratulations on a successful Columbus Marathon! 15:56 - Trivia answer from last week 20:05 - Ultra Running’s Popularity - or lack of… 25:58 - Story of the Week - Faith to Weather the Storm - Rhonda Williams 25:23 - Matthew 8:23-26 - Calming the Storm 38:21 - Romans 4:20-21 - Are you FULLY persuaded? 40:00 - James 1:3 - Testing our faith is a good thing 44:45 - 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 Together 1:13:55 - Why Running/Walking is so Awesome 1:16:31 - Jane Hedengren 1:18:24 - Enhanced Games - It’s hard to look away 1:25:20 - Trivia Question of the Week 1:26:01 - Motivational Thought of the Week