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.

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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 time
• In 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 changes
• Deep Dive: Cold-weather running tips to help you layer smart, stay safe, and actually enjoy your winter runs
• Community Shoutout: Celebrating our Couch to Marathon Crew as they hit a huge milestone

Deep Dive Highlights — Five Tips for Cold-Weather Running:

1. Layer Smart — Not Bulky
2. Stay Safe and Sane
3. Be Seen — Reflective Gear Matters
4. Traction and Toes — The Right Shoes and Socks
5. Know Yourself — Comfort is Personal

This 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-race
• Why fueling and hydration timing matter
• What to eat right after finishing
• Why cold plunges might not be the best move
• Coach Dean’s golden rule: one easy day for every mile you race

This 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 strategies
• Fueling and hydration tips
• The truth about “bandit” runners
• The World Treadmill Championship (Run X)
• Chicago Marathon 2026 registration
• Race recap: Spinx Half Marathon (Greenville, SC)
• Faith-based running community insight

Quotes 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.

Kinda Qualified for the Boston Marathon

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.

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/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