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In episode 33 of the Kinda Fast Podcast, Travis and Claire break down one of the most common runner complaints: dead legs. They explain what dead legs actually are, why they happen, and how to respond without overreacting or forcing intensity when your body is asking for recovery. They also recap highlights from the 2026 Millrose Games, including standout performances from Cam Myers, Nikki Hiltz, and Cole Hocker, and discuss a major Team USA update involving a $100 million pledge designed to provide long-term financial support for U.S. Olympians and Paralympians. What sounds great on the surface comes with some important caveats, and they unpack what this really means for athletes. Then things get spicy with a clickbait debate that took over the internet: is it okay to wear a finisher shirt for a race you did not finish? Travis and Claire share their takes, draw some clear lines, and invite listeners to weigh in. The episode continues with a new segment asking what race is actually the hardest, from the 5K to the marathon, looking at pacing, intensity, duration, and physiology. Finally, they close with a deep dive into running and knee pain, breaking down what the science really says about knee osteoarthritis, long-term joint health, and how runners can train smarter to protect their knees. This episode covers: -What dead legs are and how to recover properly -Why stacked hard days, poor sleep, and fueling issues matter -2026 Millrose Games highlights and athletes to watch -The truth behind Team USA’s new Olympian support pledge -The finisher shirt controversy and where runners draw the line -Which race is hardest and why it depends on the runner -What research says about running and knee pain -How to protect your knees with strength, cadence, recovery, and smart training Whether you are training for a 5K, half marathon, or marathon, dealing with heavy legs, or questioning what you have heard about running and knee health, this episode delivers practical insight, honest conversation, and encouragement along the way. Powered by Upward Running. Join the Kinda Fast community at upwardrunning.com/kindafast and use code KINDAFAST for two weeks free.

In episode 32 of the Kinda Fast Podcast, Claire and Travis break down heart rate variability (HRV)...what it actually measures, why runners see it on their watches all the time, and how to use it without spiraling or overthinking your training. They also hit the latest running news, including Sydney McLaughlin-Levrone’s pregnancy and what it means for women’s track in 2026, plus an inspiring story of a 60-year-old runner who just broke an indoor world record. Then, they answer a real listener question about surviving treadmill training during brutal winter weather (including how to use incline wisely), before wrapping up with a deep dive into running and mental health...six science-backed reasons running supports mood, stress, sleep, resilience, and mindfulness. Whether you’re training through winter, watching your HRV trend dip, or just trying to feel a little more human again, this episode is full of practical insight and encouragement. In This Episode, We Cover: What HRV (heart rate variability) really is...and what it’s actually telling youWhy HRV reflects stress, recovery, sleep, illness, and life load (not just training)Why HRV trends over time matter more than one daily numberSydney McLaughlin-Levrone’s pregnancy announcement and how 2026 reshapes women’s trackA 60-year-old breaking the indoor mile world recordHow to survive treadmill running when it’s your only optionTreadmill incline tips to better mimic outdoor runningSix ways running supports mental health, including mood, stress regulation, sleep, focus, and resilienceThis Episode Is For: Runners who see HRV on their watch and aren’t sure how seriously to take itAnyone training through winter who hates the treadmill but still wants to stay consistentRunners navigating stress, burnout, or mental fatigueAnyone stepping back into running after time awayRunners who want practical, real-life advice without overcomplicating training https://rss.com/podcasts/kindafast" target="_blank">Podcast Home https://www.youtube.com/playlist?list=PLDhh-KAKvb6RineWB4FmOHqJFJGXlgom2" target="_blank">YouTube Playlist https://open.spotify.com/show/3MrjmDsa5xFkadlxGSUGVB?si=fe869c096fdd4ff5" target="_blank">Listen on Spotify @upwardrunning">https://www.instagram.com/upward.running/">@upwardrunning on Instagram

Episode 31 | Kinda Under-Fueling: Low Energy Availability (LEA) in Running In this episode of the Kinda Fast Podcast, Travis and Claire break down a workout term every runner should know: progression runs...what they are, why they work, and how they teach you to finish strong on tired legs. Then it’s running news you didn’t see coming: a race that includes Ferrari’s private test track, how to enter the LA 2028 Olympic ticket lottery, and a breakdown of the 26 most influential people in running for 2026. For the deep dive, we tackle a topic that came straight from a real Run Club member call: under-fueling and low energy availability (LEA). We unpack what LEA is, why it’s more common than you think (especially among runners), how it impacts performance and health, signs you might be under-fueled, and practical ways to fuel better, without copying someone else’s diet. If you’ve ever felt drained, struggled late in runs, or wondered if fueling might be the missing piece, this episode is for you. 👉 Join the Kinda Fast community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to Episode 30 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, Travis and Claire have a stacked running-news episode...from Disney Marathon weekend drama (including a course that was shortened mid-race), to the World Cross Country Championships in Tallahassee, to huge performances at the Houston Marathon + Half. In our “What Does That Even Mean?” segment, we break down a term you’ve probably heard but may not fully understand: training block. We explain what it is, what it’s not, the most common types of blocks (base, speed/strength, race-specific, recovery), and why training blocks help runners progress without burning out. Then for the deep dive....because it’s Episode 30, we’re reintroducing ourselves. You’ll hear more of Travis and Claire’s running backgrounds, one lesson running taught each of us this past year, plus some fun “get to know us” questions (family life, favorite snacks, surprising runner facts, and more). And yes… we also settle the very important question: did Taylor Swift really run 8 miles during every show? 😄 In this episode, we cover: What a training block is (and why it matters)Disney Marathon weekend recap + “does it count if it’s shortened?”World Cross Country Championships highlights (mud, water, obstacles, and standout finishes)Houston Marathon winners + what those results mean for Team USAThe Houston Half: four Americans under 60 minutes in one raceTaylor Roe’s huge half marathon + Dot McMahan qualifying again at age 49Taylor Swift mileage math + the Taylor vs. Travis Kelce 5K debateJoin the Kinda Fast Community: 👉 https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

Welcome to Episode 29 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. After a few weeks off the mic together, Travis and Claire are back with life and office updates, a race recap, a fresh round of running news, and a deep dive into how to actually stick with your New Year running goals (without burning out by the second Friday of January). They break down the basics of foot strike in the “What Does That Even Mean?” segment, talk Strava stats and PRs, and get real about consistency, choosing the right plan, listening to your body, and building habits that last beyond January. In this episode, you’ll hear about: Foot strike explained (heel vs. midfoot vs. forefoot...and why there’s no one “right” way)Claire’s official official 5K PR from New Year’s DayA Strava year-in-review showdown (miles, elevation, segment records)Running news and current eventsHow to approach New Year goals without burnoutWhy consistency beats intensity every timeListening to your body early (before injury hits)Warm-ups, strength training, and staying healthy long-termThis episode is for: New runners starting freshRunners coming back after time offAnyone chasing a PR without getting hurtRunners who want to train smarter and stay consistentFaith-rooted runners looking for purpose and communityAnyone who wants a realistic plan for staying in the game past JanuaryJoin the Kinda Fast community: 👉 https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App. Couch to Marathon Kickoff Call: 👉 https://riverside.com/webinar/registration/eyJzbHVnIjoiY2xhaXJlLWJveWNlcy1zdHVkaW8iLCJldmVudElkIjoiNjk0NzBkYmVjNmNjZWU0ZmZjNzI0ZWZkIiwicHJvamVjdElkIjoiNjk0NzBkYmUzN2M0NDA0OWI4OGM0OGM2In0= If this episode helped you, made you laugh, or gave you a better plan for January, like, subscribe, and share it with a runner who needs it this week.

Kinda Fast Podcast - Episode 28 What does it really mean to train through pain? When should runners push through discomfort… and when is it time to stop? In Episode 28 of the Kinda Fast Podcast, we’re joined by Drew McAbee, DPT, a runner and Doctor of Physical Therapy with Promotion Rehab & Sports Medicine. Drew works with runners every day and helps break down what’s normal, what’s not, and how to train smarter to stay healthy. This episode covers: What “prehab” actually means, and why runners should careThe difference between pain vs. discomfortThe #1 cause of most running injuries (too much, too fast)The most common injuries runners face, including runner’s knee, Achilles issues, hip pain, shin splints, and plantar fasciitisHow to avoid injuries before they start, and what to do if you’re already dealing with oneDrew’s journey from high school offensive lineman to marathon runnerWhy writing down your goals and finding your “why” matters in training and lifeWhether you’re starting fresh this year, coming back from injury, or trying to stay consistent without breaking down, this episode is packed with practical advice and runner-to-runner wisdom. 👉 Learn more about Drew and Promotion Rehab & Sports Medicine: https://physiosc.com/locations/spartanburg?utm_source=KindaFastPodcast&utm_medium=podcast&utm_campaign=Spartanburg&utm_id=KindaFastPodcast 👉 Join the Kinda Fast community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App. New episodes drop every Friday. If this episode helped you, be sure to follow, rate, and share it with a runner who needs it.

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

Welcome to Episode 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 difference Who 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 runners Learn More / Join the Community 👉 https://www.upwardrunning.com/kindafast Use 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 over Who 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 ever Learn 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 Goal This 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 day Join the RunClub Community www.upwardrunning.com/kindafast Code KINDAFAST = 2 weeks free inside the app. New Episodes Every Friday Running. Faith. Real life. A little pain. A lot of progress.

Kinda Fast Podcast | Episode 23 – Kinda The Thanksgiving Episode In 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.

Kinda Fast Podcast | Episode 22: Kinda Off Track: When a Bad Workout Doesn’t Define Your Race A 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 life This 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 workouts Hydration 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 not Learn 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.” – Claire About 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.