Episode 7 - This week, things get kinda switched up as Travis steps into the host seat while Claire recovers from being sick (spoiler: she’s back... and will not stop talking about Dino Nuggets).

This episode is packed with great convo, special guests, and a deep dive into the foundation of the Upward Running training philosophy.

We’re introducing the full Upward Running team...Mitchell Hollis (National Director) and Dean Thompson (National Coach)...and unpacking the 5 Core Training Principles that guide every challenge and plan we offer. You’ll also hear about the latest from the US Track and Field Championships, learn what the term tempo actually means, and get a peek into each host’s current training week.

Whether you’re new to running or a seasoned marathoner, this episode will help you run smarter, with purpose, and as part of a faith-fueled community.

What You’ll Learn

• The 5 foundational training principles of Upward Running
• What “tempo pace” actually is and how to use it in your training
• Highlights from the 2025 U.S. Track & Field Championships (including a 16-year-old shocking the 800m field!)
• Why recovery is just as important as mileage

A Few Highlights

• Claire professes her love for Dino Nuggets (yes, the T-Rex-shaped ones)
• Mitchell shares why Couch to Marathon is the challenge you don’t want to miss
• Dean explains how every single run has a purpose
• Shoutouts to Josette Andrews, Taylor Roe, and an epic finish from Cooper Lutkenhaus

Upward Running’s 5 Core Training Principles

1. Consistency is Key
2. Every Run Has a Purpose
3. Recovery Is Where You Improve
4. Volume Matters
5. You Can Do It, We Can Help

This Week in Training

From post-sick shuffle miles to marathon prep, the whole team checks in on what they’re training for and how their running weeks are shaping up.

Final Encouragement

"As always, this journey is more than miles. God is in every step." – Claire “At Upward Running, this is where faith and fitness meet—and we’d love to run with you.” – Travis

Listen + Subscribe

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