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/KindaFast

The 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 Runnsphere

Join 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 Runner

Ever 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 more
• Berlin Marathon surprise — Harry Styles sneaking in under a pseudonym and running sub-3
• What Does That Even Mean? — how to run negative splits and why they matter
• Deep 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 one

Running 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 Essentials

This 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 Championships
• Claire’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 it
• Running 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 prison
• Kinda Fast Feedback — Listener questions on race course previews and how running changes across decades
• A 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 Mitchell
• Running 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 Grind
• Community spotlight: A thoughtful story from Upward Running member Rebecca Wang
• A fun Fall Running This or That game to celebrate the best season to be a runner

Whether 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 them
• Yared Nuguse’s big Diamond League performance and what it means for Team USA
• The surprising impact of lead vehicle fumes on race times
• Why runners need to pay attention to vitamin D levels
• Travis’ 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.com

Giveaway: 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