SHOW NOTES
Episode 14 — Kinda Learning to Mentor a New Runner
New episode every Friday | Powered by Upward Running — Where Faith and Fitness Meet
Welcome back to the Kinda Fast Podcast — the show where we talk running, real life, and everything in between. This week, Claire and Travis unpack one of the most misunderstood concepts in running: negative splits. Then, they geek out on the World Championships, react to Harry Styles’ sub-3 marathon in Berlin, and dive into the heart of the episode — how to mentor beginner runners. Plus, listener Tonya sends in another great question for the Kinda Fast Feedback segment, and Travis shares an update on his marathon training taper.
In This Episode
- What Does That Even Mean? — Negative splits explained: how to run the second half of your race faster than the first.
- Running News: World Championships wrap-up, Sydney McLaughlin-Levrone’s historic 400m run, and Harry Styles’ 2:59 marathon in Berlin.
- Main Topic: How to mentor new runners — tips, encouragement, and stories from Claire, Travis, and the Upward Running community.
- Kinda Fast Feedback: Tonya asks: “How long should you wait before signing up for another race?”
- Training Check-In: Travis enters marathon taper mode, Claire tackles her hardest workout yet.
What Does That Even Mean?
A negative split means running the second half of your race faster than the first. It’s a sign of smart pacing and strong finishing. Instead of “banking time” early (and burning out), think of banking energy — saving your best effort for the end.
“Bank energy, not time. You’ll finish faster and stronger when you hold back early and push late.” — Coach Dean Thompson
Even the pros do it: Kelvin Kiptum’s marathon world record came with a negative split, finishing his second half a full minute faster than his first. Running smart beats running hard every time.
Running News
- 🌎 World Championships Recap: Americans shine — Cole Hocker wins gold in the 5,000m after a dramatic DQ in the 1500m, and Sydney McLaughlin-Levrone breaks her own 400m record twice in one week. Team USA brings home 26 medals overall.
- 🇰🇪 Double Gold Queen: Beatrice Chebet dominates the 10K and 5K in brutal heat, out-kicking Faith Kipyegon in the final stretch.
- 🎤 Pop Star Runner: Harry Styles secretly runs the Berlin Marathon under an alias — finishing in 2:59:13 (that’s 6:50/mile pace!). He shaved nearly 25 minutes off his Tokyo time from earlier this year. Talk about style and speed.
Main Topic — How to Mentor Beginner Runners
Mentoring new runners isn’t about showing off your PRs — it’s about walking (and running) beside someone through their first few miles. Claire and Travis share what they wish they’d known starting out and tips from Claire’s friend Taylor, who’s currently in the Couch to Marathon program.
Key Takeaways:
- Start Slow: You’re not racing today — you’re building for tomorrow.
- Don’t Compare: Your pace today might be someone else’s dream pace. Focus on your own progress.
- Hydrate (Smartly): Electrolytes matter. Gatorade, Tailwind, LMNT — find what works for you.
- Walk When Needed: Walking doesn’t make you less of a runner. It’s a smart training tool.
- Invest in Good Gear: Quality shoes and socks can prevent injuries and blisters.
- Prioritize Recovery: Sleep and easy days are your best tools for growth.
- Learn the Talk Test: If you can’t speak a full sentence, slow down — that’s how you find your true easy pace.
Travis and Claire also talk about mentoring through Upward Running’s 5K Church Groups, where leaders guide new runners through 12 weeks of training and faith-based encouragement. If you’re an experienced runner looking to lead a group, you can learn more or sign up below.
👉 Join or lead a 5K Church Group: upwardrunning.com/kindafast
Kinda Fast Feedback
Listener Question from Tonya: “How long should you wait to sign up for another race after finishing one?”
Answer: It depends on your goals. If you’re chasing medals and community runs, sign up right away! If you’re training to improve fitness or hit a PR, give your body recovery time and plan your next race 8–12 weeks out. For most runners, alternating between focused training blocks and fun runs keeps motivation and progress steady.
Training Check-In
Travis: Four weeks out from his marathon and entering taper mode — feeling healthy, confident, and finally pain-free after back-to-back solid workouts.
Claire: Deep in half-marathon prep and facing a tough week — eight miles of intervals with descending paces. She’s nervous, but determined to finish strong and report back next episode.
Faith-Fueled Finish
Every step of your running journey matters — even the ones that feel hard. God is present in the miles that stretch you and the ones that strengthen you. Keep showing up, keep encouraging others, and remember: you’re never running alone.
Join the Upward Running Community
Whether you’re mentoring others or starting your own journey, there’s a place for you inside the RunClub App. Access faith-based training plans, devotional content, and a community that runs with purpose.
Use code KINDAFAST at upwardrunning.com/kindafast for 2 weeks FREE.