Welcome to episode 46 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we’re diving into heart rate training, some absolutely wild London Marathon world records, Boston Marathon talk, and a deep dive into running drills that can help improve your form and efficiency.

We kick things off with What Does That Even Mean? and this week’s topic is heart rate training. We break down heart rate zones, why easy runs should actually feel easy, and how learning to run by effort instead of pace can completely change your training. We also talk about why slowing down in the heat and humidity is sometimes the smartest thing you can do as a runner.

Then we jump into running news with what we’re calling “London Marathon 2.0” because apparently the world records didn’t stop with the elites. We’re talking marathoners dressed as Captain Underpants, clowns, inflatable costumes, foam clogs, and more. Somehow it only gets weirder from there.

We also discuss: • An 11-year-old running a mind-blowing 1:20 half marathon • Why runners may need to brush their teeth after long runs • Travis’ trip to Boston and his firsthand look at the Boston Marathon course • Boston qualifying predictions and the growing BQ buffer • Travis’ recent half marathon race recap and his pursuit of a sub-3 marathon

In the deep dive, we break down several running drills that can help improve your running form, efficiency, and speed. We walk through: • Wall drills • A-skips • B-skips • High knees • Straight leg runs • Bonus: butt kicks

Whether you’re just getting started or chasing a big running goal, this episode is packed with practical tips, running insight, and plenty of laughs along the way.

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Watch the full videos here:

Wall Drill: https://youtu.be/P-9xAj-Tw5E?si=eYGCAz6Jsr721LeX

A-Skip: https://youtu.be/0fz4tO3IDzU?si=TY3AtDZx3P7xJgOc

B-Skip: https://youtube.com/shorts/-VFqhJVD2x0?si=CLX5zaSIRsXFxcby

High Knees: https://youtube.com/shorts/MIfuVUeXeTA?si=oZHbeIb0k6ZjaMAX

Straight Leg Run: https://youtube.com/shorts/x8Y_nUuiUrU?si=x2ZRndytE0JsG2w_

Butt Kicks: https://youtu.be/iMchG_MOF58?si=S2CuuFxscoBFsWKh

Follow for more running drills, tips, and tricks from Chari Hawkins: https://www.youtube.com/@_charihawkins