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.