Kinda Fast Podcast

Upward Running
  • 5.0 (11)
  • RUNNING
  • UPDATED WEEKLY

Kinda Fast. Kinda Not. Either way—we’re always either running or talking about it. 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. Join us at www.upwardrunning.com/kindafast

  1. Kinda Motivated: Cousin Jimmy, the Boston Marathon & a Structured Training Plan

    15H AGO

    Kinda Motivated: Cousin Jimmy, the Boston Marathon & a Structured Training Plan

    Welcome to episode 44 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, we’re diving into a mix of Boston Marathon highlights, a relatable runner story, and a deep dive into how to take the next step in your training. We kick things off with What Does That Even Mean? — and this week’s term is Heartbreak Hill. We break down where it falls on the Boston course, why it’s so famous, and why it’s not actually the steepness that makes it hard—it’s when it shows up. We also share the story behind the name and why it represents a true turning point in the race. Then we switch things up with a viral video of the week that’s almost too relatable if you’ve been running for any amount of time. In running news, we cover highlights from the Boston Marathon, including historic performances, deep fields, and some unforgettable moments from race day. In the deep dive, we’re talking to a very specific type of runner—the one who’s been logging miles consistently but hasn’t taken that next step into a structured training plan. Using Cousin Jimmy as our example, we walk through what it looks like to go from casual running to intentional training—and how to do it the right way. Use code KINDAFAST for two weeks free inside the RunClub App. If this episode helped you see what your next step could look like, share it with a friend, send it to someone like “Cousin Jimmy,” or tag us so we can see you putting it into action.

    54 min
  2. Kinda Scared: Des Linden, Olympic Tickets & Why Big Running Goals Matter

    APR 17

    Kinda Scared: Des Linden, Olympic Tickets & Why Big Running Goals Matter

    Welcome to episode 43 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week’s episode brings a mix of training insight, running news, and a deep dive that hits right at the heart of why we run in the first place. We kick things off in “What Does That Even Mean?” with a listener question from one of our RunClub members about tempo runs. We break down what tempo pace actually is, how it’s calculated, and why running it correctly—at a controlled, “comfortably hard” effort—is so important for getting the intended training benefit. From there, we jump into running news. We cover the latest updates on LA28 Olympic ticket sales and the reality of pricing and availability, recap Des Linden’s incredible performance at the Marathon des Sables where she finished third overall, and revisit the LA Marathon’s mile 18 finish option—where 985 runners chose to stop early, representing about 4.5% of the field. We also preview Marathon Monday, highlighting key storylines, contenders, and athletes to watch at the Boston Marathon. In this week’s deep dive, we’re talking about something every runner faces at some point: setting a goal that actually scares you. We break down three reasons these types of goals matter. They force growth by pushing you beyond your current habits, they build real confidence through consistent effort and follow-through, and they give your training purpose when motivation inevitably fades. If there’s a goal you’ve been putting off because it feels just a little too big, this conversation is for you. We also wrap up the episode with a recap of the Ville to Ville Relay, a 73-mile team race from Asheville to Greenville, and talk about how racing for a team brings a completely different kind of energy and accountability. If you’re looking to better understand your training, stay connected to what’s happening in the running world, and find clarity in your next goal, 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.

    41 min
  3. Kinda Doing Too Much: Overtraining, Burnout & the Track

    APR 10

    Kinda Doing Too Much: Overtraining, Burnout & the Track

    Welcome to episode 42 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, we kick things off with a big announcement: our Couch to Half Marathon Nationwide Challenge is launching April 20th. This program takes you from the very beginning all the way to completing a half marathon, with the opportunity to graduate alongside the Upward Running community at Big Beach Marathon Weekend in January 2027. If you’ve been looking for a bigger goal than a 5K...but not quite a full marathon...this is for you. More info: Big Beach 1/2 Marathon 2026 Landing Page – Upward Running In this week’s What Does That Even Mean?, we’re doing a track edition. We break down how a standard 400-meter track works, why lane one is the shortest distance, what it means to “run the rail,” and how concepts like the bell lap and finishing kick apply to your training. If you’ve ever been unsure how to use the track effectively, this will help you train with more intention and confidence. In running news, we cover: A 62-year-old woman, Claire Elms, running a 17:45 5K and becoming the oldest woman ever to break 18 minutes, with a performance that exceeds elite age expectationsNike hitting an 11-year low in stock price, and what that reveals about the shift in running culture and the rise of competing brandsA five-year doping ban for 2021 NYC Marathon champion Albert Korir after multiple positive tests, and what it means for the integrity of the sportIn the deep dive, we tackle a topic every runner faces at some point: how to know when you need a break. We walk through key warning signs—starting with constant fatigue that goes beyond normal training tiredness—and explain what’s happening in your body when recovery isn’t keeping up with your workload. If you’ve been pushing through every run and something feels off, this conversation will help you recognize when it’s time to step back before you’re forced to. This episode is for anyone who wants to train smarter, avoid burnout, and stay consistent for the long run. Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App. If this episode helped you better understand your training, share it with a friend or someone in your run group.

    43 min
  4. Kinda Ready: What to Expect at Your First 5K

    APR 3

    Kinda Ready: What to Expect at Your First 5K

    Welcome to episode 41 of the Kinda Fast Podcast! This week, we’re diving into a super practical topic: what to expect at your first 5K — especially if you’re coming from a Couch to 5K training plan. With so many runners in our community gearing up for their first race, this episode is your simple, no-stress guide to feeling confident on race day. We kick things off with What Does That Even Mean? and break down the term fartlek — what it is, how it works, and why it’s a great way to introduce speed into your training without overcomplicating things. In running news, we cover: A wild Strava story and important safety reminders for runnersA hilarious Chuck Norris-themed 5KThe inspiring legacy of Boston Marathon pioneer Bobbi GibbA full-circle moment from the Cooper River Bridge RunThen we dive into the main topic: your First 5K Guide. We walk through: What to do before race day (planning, logistics, and timing)What to expect on race morning (nerves, pacing, and the start line experience)What happens after you finish (recovery, celebration, and what’s next)Whether you’re training for your very first race or supporting someone who is, this episode will help you show up prepared and confident. We also introduce our Faith in Motion Kit — a 12-week devotional experience designed to help you stay consistent in Scripture while staying active. And for Easter weekend, we’re doing something a little crazy… For every Faith in Motion kit sold from Friday through Easter Sunday at 9PM, the Upward Running team will run 1 mile per kit sold. Yes… really. Follow along on social to see how it goes — and maybe make us run a few extra miles 😉 Get your kit here: www.upwardrunning.com/faithinmotion If this episode helped you feel more ready for your first 5K, share it with a friend, your run group, or someone starting their Couch to 5K journey.

    51 min
  5. Kinda Training Smarter: Strength Takeaways, Cut-Off Times & Championship News

    MAR 27

    Kinda Training Smarter: Strength Takeaways, Cut-Off Times & Championship News

    Welcome to episode 40 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, we’re doing something a little different. We’re breaking down last week’s strength training episode with Travis, turning it into simple, practical takeaways you can actually apply to your running. If you listened to last week’s episode, this is your “now what?” And if you didn’t, this is the simplified version you can start using right away. We’re focused on one simple goal: helping you train smarter. Along the way, we’re also covering race-day essentials, running news, and answering real questions from runners just like you. What Does That Even Mean? — Cut-Off Times What a cut-off time is in a raceWhy it matters before you sign upReal examples from major marathonsWhat happens if you fall behind paceRunning News: World Indoor Championships A 17-year-old becomes the youngest world indoor champion everA close finish between Josh Kerr and Cole HockerA pro athlete wins after losing her spikes in travelStrong performances from rising U.S. runnersJess McClain Update World Athletics approves a one-time expansion of the U.S. teamWhat this means for the athletes affectedWhy it’s a step forward… but not a perfect solutionListener Q&A When should you rotate running shoes?Do compression socks actually help?How early should you arrive before a big race?Deep Dive: Strength Training for Runners (Part 2) We break down last week’s conversation into practical, real-life takeaways: Why running should be your primary focus and strength your secondaryHow changing training cycles helps avoid plateausHow to schedule running and lifting (including the 6-hour rule)How to balance hard days, easy days, and recoverySimple Strength Exercises You Can Start Today No gym required: Hip thrusts / bridgesReverse lungesLateral lungesCalf raisesSquatsIf you want to run stronger, stay healthy, and avoid burnout, this episode gives you a simple path forward. Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App. If this episode helped you train smarter, share it with a friend, send it to your run group, or tag us so we can see you putting it into action.

    53 min
  6. Kinda Strong, Kinda Fast: Why Runners Need to Strength Train (ft. Jon Beasley)

    MAR 20

    Kinda Strong, Kinda Fast: Why Runners Need to Strength Train (ft. Jon Beasley)

    Welcome to episode 39 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, Claire is brought in a special guest: Jon Beasley, owner and founder of Mind and Body Strength. Together, they dive into a topic a lot of runners avoid: strength training. They break down what hypertrophy actually means, why lifting won’t make you bulky, and how strength training can make you a faster, more efficient, and more injury-resistant runner. Plus, Claire brings the running news with one of the most unhinged trends we’ve ever seen: runners making butter mid-run (“churn and burn”). Annnnnd a QUICK mention of the Shanghai Marathon potentially joining the World Marathon Majors. In the deep dive, Jon explains the science behind endurance performance, how strength training fits into it, and gives practical guidance on how runners can start lifting without overdoing it. This episode is for anyone who’s wondered: What does hypertrophy mean for runners?Will strength training make me bulky or slow me down?Why do runners actually need to lift weights?How does strength training help prevent injuries?How do running and lifting work together?How do I start strength training without overcomplicating it?Should I lift on the same day as I run?How important is nutrition for performance?What you’ll learn in this episode: Hypertrophy vs strength: what runners actually needWhy you won’t accidentally “bulk up”How strength training improves efficiency, speed, and injury resistanceThe 4 key components of endurance performance: VO2 max, lactate threshold, running economy, and fuel useWhy strength training most impacts running economyHow stronger muscles improve coordination and powerHow to structure strength training alongside runningWhy separating runs and lifts (ideally 6+ hours) helpsSimple strength training approach: focus on foundational movementsKey areas for runners: glutes, hamstrings, calves, tibialisWhy heavy weight + lower reps works bestHow to manage fatigue and avoid interferenceHow to build strength progressively using simple programmingWhy fueling and nutrition timing matter (especially carbs for runners)Why you should practice race-day fueling during trainingWho this episode is for: Runners who avoid the gym or feel intimidatedAnyone who thinks lifting will make them bulkyRunners who want to improve without adding more milesPeople dealing with recurring injuriesRunners looking for a simple way to add strength trainingAnyone who wants to train smarter, not just harderJoin the Kinda Fast Community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App. If this episode helped you rethink strength training, leave a review, share it with a runner who skips leg day, and send it to someone who needs to hear that lifting might be the missing piece. How to Find Jon: https://mindandbodystrength.com/

    1h 3m
  7. Kinda Mind Over Miles: Marathon Madness, Photo Finishes & Mental Strength

    MAR 13

    Kinda Mind Over Miles: Marathon Madness, Photo Finishes & Mental Strength

    Welcome to Episode 38 of the Kinda Fast Podcast. In this episode, Claire and Travis break down the running term maximum heart rate and explain why it matters for training, pacing, and understanding your effort zones. They also share a simple way to estimate your maximum heart rate and talk about how runners can use that information to train smarter. They also cover several major stories from the running world, including Jacob Kiplimo reclaiming the half marathon world record, the dramatic finish at the LA Marathon, and new updates from the U.S. Half Marathon Championships after Jessica McClain was directed off course. Claire and Travis unpack what happened, why these stories matter, and what runners can take away from each one. In the deep dive, they focus on mental strength and mindset in running. They walk through four practical mindset shifts that can help runners stay focused, adaptable, and resilient when training or racing gets hard. Plus, Travis answers a listener question about a tough tempo run after a recent race and explains why one difficult workout does not define an entire training cycle. In this episode: • What maximum heart rate means and how to estimate it • Why heart rate training matters for runners • Jacob Kiplimo’s latest half marathon world record • The dramatic finish and controversy at the LA Marathon • Updates on the U.S. Half Marathon Championships • Why mindset plays such a big role in running performance • Four mental shifts to help you run stronger • Why one bad workout is not the end of your progress Join the Kinda Fast community at upwardrunning.com/kindafast and use code kindofast for two weeks free inside the RunClub App.

    34 min
  8. Kinda Unmotivated: How to Run When You Don’t Feel Like It

    MAR 6

    Kinda Unmotivated: How to Run When You Don’t Feel Like It

    Episode 37: Kinda Unmotivated: How to Run When You Don’t Feel Like It Welcome to Episode 37 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between. This week, Travis and Claire break down the training term “time on feet” and explain why many coaches measure long runs by time instead of distance. They discuss how this approach helps runners build endurance, adjust for hills or heat, and safely prepare for longer races. Then they dive into a wild weekend in the running world. The U.S. Half Marathon Championships sparked controversy after a lead vehicle took the wrong turn, sending top runners including Jessica McClain off course and costing them major opportunities. Travis and Claire unpack what happened and why the situation has the running community talking. The episode also reflects on the legacy of Jeff Galloway, whose run-walk method helped make distance running accessible to millions of runners around the world. Later, they recap a busy race weekend including the Tokyo Marathon, the Disney Princess Half Marathon, and local racing in Greenville, where Claire shares a recent 5K PR and lessons learned from race day. For the deep dive, the conversation turns to something every runner experiences: how to stay motivated when you do not feel like running. Inspired by a question from an Upward Running member, Travis and Claire share practical strategies to help runners stay consistent, build structure, and keep moving forward even on the hard days. Topics in this episode include: • What “time on feet” means in a training plan • Why long runs are often capped around three hours • What went wrong at the U.S. Half Marathon Championships • Why Molly Born’s response earned respect across the running world • Jeff Galloway’s lasting impact on distance running • Race recaps from Tokyo, Disney Princess Half, and Greenville • Four practical ways to stay motivated when running feels hard If you have ever struggled to start a run, questioned your motivation, or wondered how experienced runners stay consistent, this episode is for you. Join the Kinda Fast Community Run with purpose and find your people inside the Upward Running RunClub App. 👉 https://www.upwardrunning.com/kindafast Use code kindafast to get two weeks free and try the full RunClub experience.

    49 min
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About

Kinda Fast. Kinda Not. Either way—we’re always either running or talking about it. 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. Join us at www.upwardrunning.com/kindafast

Information

  • Creator
    Upward Running
  • Years Active
    2025 - 2026
  • Episodes
    45
  • Rating
    Clean
  • Copyright
    © Upward Running 2025
  • Show Website
    Kinda Fast Podcast

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