Kinda Fast Podcast

Episode 59: Heat Acclimation, Cheese Rolling, Garmin's New Cirqa & Sauna Training for Runners

What exactly is heat acclimation, and can sitting in a sauna actually make you a better runner?

In Episode 59 of the Kinda Fast Podcast, Claire and Travis explain how your body adapts to running in the heat, introduce Upward Running's new 12-Week Back-to-School Challenge, and dive into some of the biggest stories in the running world. From the wild Cooper's Hill Cheese Rolling Race in England to Garmin's brand-new Cirqa fitness band and the return of the Commonwealth Mile, there's plenty to catch up on before tackling this week's deep dive.

The episode wraps up with a science-backed discussion on sauna training—how it may improve endurance, recovery, heat adaptation, mental toughness, and overall performance, plus practical tips for safely incorporating sauna sessions into your routine.

In This Episode:

• What heat acclimation is and why it matters for runners
• Upward Running's 12-Week Back-to-School Challenge beginning August 17
• The legendary Cooper's Hill Cheese Rolling Race
• Garmin's new subscription-free Cirqa fitness band
• Highlights from the 2026 Commonwealth Games
• How sauna training may improve endurance, recovery, and race performance
• Best practices for using a sauna safely as part of your training

Whether you're preparing for fall racing, looking to improve your training, or simply love keeping up with the running world, this episode has something for you.

Ready to run with purpose?

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 58: Running for Weight Loss Myths, Boston Marathon Changes & What It Means to Get Out-Kicked

Can you lose weight and still fuel your running well? In this episode of the Kinda Fast Podcast, Claire and Travis separate fact from fiction as they tackle some of the biggest myths about running for weight loss.

They also explain what it means to get out-kicked in a race, break down the Boston Marathon's new qualifying lottery beginning in 2027, discuss the recent conversations surrounding runner safety after a Central Park e-bike crash, and celebrate Claire's exciting announcement that she'll be running the 2027 London Marathon.

In This Episode

What Does That Even Mean?

• What it means to get out-kicked
• Why finishing speed matters in racing
• How runners develop a stronger finishing kick

Running News

• Boston Marathon adds a new lottery for qualified runners beginning in 2027
• What the updated Boston qualifying process means for runners chasing a BQ
• The Central Park e-bike collision and the growing conversation around runner safety
• Claire shares the exciting news that she's officially running the 2027 London Marathon

Deep Dive: Running for Weight Loss Myths

• Should runners cut carbs to lose weight?
• Does running more always lead to more weight loss?
• Why the scale may go up when you start training
• Does a lighter body automatically make you a faster runner?
• Why strength training, recovery, and proper fueling matter
• Better ways to measure progress beyond the number on the scale

Key Takeaways

✅ Fuel your running instead of fearing carbohydrates.

✅ Consistency beats extreme training plans.

✅ Weight isn't the only measure of progress.

✅ Strong, healthy runners perform better than under-fueled runners.

✅ Sustainable habits create lasting fitness and long-term health.

Ready to run with purpose and find a supportive Christian running community?

Visit upwardrunning.com/kindafast and use code KINDAFAST to get 2 weeks free.

Episode 57 of the Kinda Fast Podcast is here! Travis is back on the mic, sharing one of the biggest lessons he learned during his time away from running: running isn't just something he does...it's something that makes him a better version of himself.

Claire and Travis also discuss Josh Kerr's historic mile world record, celebrate Connor and Kylie Mantz welcoming their son, explain what a waterfall start is in track racing, and talk about Strava's new partnership with Adidas that rewards runners for staying active.

In this episode: • What is a waterfall start? • Why longer track races use waterfall starts • How waterfall starts create a fair and strategic race

Running News: • Josh Kerr breaks the mile world record in 3:42.66 • Connor and Kylie Mantz welcome baby William just days after Kylie's viral 38-week-pregnant mile • NASA's Perseverance rover officially completes a marathon distance on Mars • Strava and Adidas launch a new rewards program for runners

Deep Dive: Why Running Makes Us Better • Travis shares what his injury taught him about life away from running • How running improves sleep, nutrition, and healthy habits • Why training goals provide structure, motivation, and purpose • The mental benefits of time on the road or trail • The friendships and community built through running • Why injuries often remind us how much running means to us

Key Takeaways: • Running transforms more than your fitness—it impacts every area of your life. • Injuries can happen even when you've done everything right. • Healthy habits built through training often carry into everyday life. • Running provides purpose, community, and space to recharge. • Sometimes stepping away from running reminds you just how much it helps you become your best self.

Listen now and join the conversation!

Join the Upward Running community at https://upwardrunning.com/kindafast

Use promo code KINDAFAST to get 2 weeks free.

Episode 56: Running Shoe Foam Explained, Josh Kerr's World Record Chase & Courtney Dauwalter's Hardrock Victory

Travis is away on a mission trip this week, so Claire takes the mic solo to dive into one of the biggest topics in running right now: running shoe foam.

What exactly is stack height? Do carbon plates really make you faster? Why do some running shoes cost $300? And are they actually worth it?

Claire breaks down the technology behind today's running shoes, explains the surprising role foam plays in performance and recovery, and busts several common myths about supershoes.

Plus, she previews Josh Kerr's attempt to break the legendary mile world record, recaps Courtney Dauwalter's incredible Hardrock 100 victory after battling through severe stomach issues, and explains stack height in this week's "What Does That Even Mean?"

Whether you're training for your first 5K or your next marathon, this episode will help you better understand the shoes carrying you through every mile.

Topics Covered:

• What stack height really means
• High-stack vs. low-stack running shoes
• Josh Kerr's mile world record attempt
• Courtney Dauwalter's Hardrock 100 win
• The evolution of running shoe foam
• Carbon plates vs. superfoams
• Why softer doesn't always mean faster
• Why rotating your running shoes matters
• How long premium racing shoes stay at peak performance

Powered by Upward Running

Looking for expert training plans, a supportive Christian community, daily encouragement, and faith-based coaching?

Start your free 2-week trial today at upwardrunning.com with promo code KINDAFAST.

One of the biggest track meets of the year delivered...and we're breaking it all down.

This week, Claire and Travis recap the incredible performances from the Prefontaine Classic, including Cameron Myers' stunning Bowerman Mile victory, Nikki Hiltz ending Faith Kipyegon's five-year winning streak, and the American distance runners making a statement heading into championship season.

They also discuss Josh Kerr's unique pursuit of the mile world record (yes, he sleeps in an altitude chamber), Jennifer Lichter's historic win at the Western States 100 in her first-ever 100-mile race, and whether anyone can actually become a morning runner—even if you've always hated early alarms.

In this week's "What Does That Even Mean?" segment, they explain glycogen: what it is, why it matters, and how understanding it can help you avoid "hitting the wall" during longer races.

Then they dive into one of the most important marathon training topics: the long run. Why are so many runners exhausted after every Saturday run? Should you be running them faster? And could slowing down actually help you race faster? Claire and Travis explain the purpose of the long run, why easy miles matter, how to avoid the dreaded "gray zone," and how to recover so your training actually makes you stronger.

Whether you're training for your first 5K or your next marathon, this episode will help you train smarter—not just harder.

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free!

In this episode of the Kinda Fast Podcast, Claire and Travis talk Fourth of July running, the Peachtree Road Race, major NCAA eligibility changes, Parker Valby’s comeback, a 14-year-old running phenom, and the wild $1 Ultramarathon in Times Square.

Then they dive into practical tips for getting back into running after a long break, including how to rebuild safely, why walking counts, how to check your ego, and why patience matters more than pace.

Whether you’re coming back from injury, burnout, busyness, or just a long season away from running, this episode is all about starting where you are and becoming the runner you’re becoming.

Ready to run with purpose and find your community?

Join us at: https://upwardrunning.com/kindafast

Use code KINDAFAST for 2 weeks free!

In this special first-ever solo episode of the Kinda Fast Podcast, Claire shares a personal story about returning to the roads that shaped her as a runner and a person.

After traveling to Gaffney, South Carolina for a recent race, Claire spent the morning running through the campus where she attended college. What began as a nostalgic trip down memory lane quickly became an opportunity to reflect on how much God has changed her life over the years.

From difficult memories and past mistakes to an unexpected reunion with a former college teammate, Claire shares how revisiting her past helped her see God's faithfulness in a new way. Along the way, she explores themes of identity, redemption, growth, and why we shouldn't allow an old version of ourselves to define who we are today.

Whether you're a runner, a walker, or simply someone who has ever wished they could go back and change part of their story, this episode is a reminder that God is still at work—and that sometimes the greatest victories happen far beyond the finish line.

Ready to run with purpose and find your community?

Join us at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 52: The Coach Dean Episode

In this special one-year anniversary episode of the Kinda Fast Podcast, Claire and Travis sit down with Upward Running's own Coach Dean Thompson. From state championships and national titles to marathon victories and coaching thousands of runners, Dean shares the story of how running became both a lifelong passion and a ministry.

Along the way, the team discusses Cooper Lutkenhaus' incredible Diamond League victory, ongoing Puma shoe lawsuits, new research showing runners in their 50s are logging more miles than any other age group, and the addition of the Cape Town Marathon as a World Marathon Major.

Plus, Coach Dean and Travis build their dream running teams in a fun fantasy draft featuring famous runners, celebrities, Bible characters, Upward Running members, and historical figures.

Whether you're training for your next race, considering your first 5K, or simply looking for encouragement in your faith and fitness journey, this episode is packed with inspiration, wisdom, and plenty of laughs.

Topics Covered:

• Cooper Lutkenhaus stuns the track world
• Puma injury lawsuits and super shoe debate
• Why runners over 50 are thriving
• Cape Town Marathon becomes a World Marathon Major
• Fantasy Running Team Draft
• Coach Dean's running and faith journey
• Lessons learned from decades of coaching runners

Learn more at UpwardRunning.com.

Vacation season is here, and in Episode 51 of the Kinda Fast Podcast, Claire and Travis tackle one of the biggest questions runners face this time of year: Should you keep training while you're away?

They kick things off by breaking down the term "Run-Cation" and why so many runners plan vacations around races, scenic routes, and new running adventures. Then they dive into the latest running news, including the Run Disney registration meltdown, a 90-year-old runner completing his first marathon, and a controversial high school track championship ruling that sparked debate across the running community.

The episode also features a fun round of vacation running trivia before Claire and Travis take a deep dive into training while traveling. They discuss how to adjust your schedule without derailing your goals, when to use vacation as a cutback week, what gear to pack, how to safely explore new places on foot, and why consistency matters more than perfection when you're away from home.

Whether you're heading to the beach, traveling for a race, or simply trying to fit running into a busy vacation schedule, this episode will help you stay active, enjoy the journey, and keep your training in perspective.

Join the Upward Running community at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.

Episode 50 is here, and Claire and Travis are celebrating a major milestone with a packed episode full of running news, injury insights, and plenty of fun along the way.

First, in "What Does That Even Mean?", they break down Baxter's Nerve Entrapment, a commonly missed cause of heel pain that is often mistaken for plantar fasciitis. Travis shares his own experience dealing with persistent heel pain and what he's learning about the condition.

Then it's time for the latest running news. The duo discusses American runner Tyler Andrews' record-setting climb of Mount Everest in under 10 hours, a black bear attack involving a runner in British Columbia, the viral "Alphabet Challenge" that's helping runners make long runs more enjoyable, and Chicago Marathon's controversial testing of cupless hydration stations.

In this week's Deep Dive, Claire and Travis tackle one of the most common running injuries: plantar fasciitis. They discuss what causes it, common symptoms, risk factors, whether it's safe to continue running through it, and practical recovery strategies. They also walk through seven exercises that may help strengthen the foot and improve recovery.

Whether you're dealing with heel pain, training for your next race, or simply looking for ways to make your runs more enjoyable, this episode has something for you.

Ready to run with purpose and find your community?

Join us at upwardrunning.com/kindafast and use code KINDAFAST for 2 weeks free.