SHOW NOTES
Episode 3 – Kinda Starting Over: Grace, Guts, and Gas Station Burritos
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Welcome back! This week we talk about starting over after injury, burnout, life detours, or a long break. We dig into how to rebuild…not just from a mileage standpoint, but also mentally. We share tips on easing back in, why the first six weeks can be rough, and how to avoid comparing your “now” to your “then.”
We also launch a new mini-segment (What Does That Even Mean?!), swap some truly unhinged pre-run fueling stories from around the internet, and get Coach Dean’s practical (and faith-centered) take on finding what works for you.
In This Episode:
- “What Does That Even Mean?”: Warm-ups & cool-downs
- Viral video: the most chaotic pre-run fuel choices ever
- Coach Dean on faith, fueling, and why trends aren’t magic
- Starting over without losing your joy (or your mind)
- The Rule of Thirds: why not every day should feel great
Highlights:
- Warm-ups are essential, especially as you age—your joints, muscles, and nervous system need them.
- Fuel is personal: trends (like beet juice) aren’t magic; find what actually works for you.
- First six weeks feel rough after time off…stick with it and trust the process.
- Process > pace: set small weekly habits instead of chasing old PRs right away.
- Faith reminder: fueling is stewardship—your body is a temple (1 Corinthians 6:19–20).
“You’re not behind—you’re beginning again. Win today.” – Kinda Fast
“Your aerobic fitness can drop fast after time off…and it comes back. Trust the first six weeks.” – Travis
What Does That Even Mean?
Warm-Up: The easy prep before the “real” work…light jogging, mobility drills, butt kicks, karaoke (the running drill, not the singing). Helps muscles, joints, and your nervous system adapt so you can actually hit your paces without injury.
Cool-Down: Gentle running or walking after a hard effort. Lowers heart rate, clears waste products, and starts recovery.
- Rule of thumb: 10–20 minutes easy running both before and after workouts/races.
- Everyday easy runs? Shorter warm-up/cool-down is fine; speed and race days need more.
Viral Fueling: The Unhinged Edition
- Leftover Domino’s that has been in the car (duringsummer 😬)
- Two Monster energy drinks + Hostess donuts + gas station burrito before a trail marathon
- Four lamb chops pre-race (worst mile ever)
- Chicken tender in a fanny pack mid-run (bold but… sweaty breading risk)
- Cupcake + maple syrup straight from the bottle
- Chips, salsa, and a “Tres Amigos” burrito (steak, chicken, shrimp, pineapple, cheese, chorizo) → ran home without stopping… for the bathroom
Verdict: Funny on TikTok, risky in real life. Test your race day fuel on long runs, not race morning.
Coach Dean’s Fueling Notes
- Faith first: 1 Corinthians 6:19–20 — fueling well is honoring God.
- Personal, not trendy: Beet juice has research behind it (10–16 oz, 2–3 hours pre-run), but it didn’t work for him; black beans at lunch did.
- Simple pre-run ideas: mini bagel, oatmeal, toast with honey, banana + PB, applesauce, pretzels, dates, waffles.
- Golden rule: don’t try anything new on race day.
Starting Over: How to Rebuild
- Remember who you are: running is something you do, not who you are.
- Just run, don’t rush: run–walk if needed; aim for 30 minutes of movement—joy > speed.
- Set process goals: “Run 3× this week,” “All Zone 2,” “Add ~3 miles next week.”
- Expect the dip: first 6 weeks will feel tough, then turn a corner.
- Rule of Thirds: about a third of days will feel good, a third meh, a third bad—that’s healthy training.
- Redefine success: adult PRs, consistency streaks, or simply loving the run again.
“You’ll gain amazing fitness with easy Zone 2 alone—be consistent and let your body come back.” – Travis
What We’re Training For:
- Travis: Down week (3-up/1-down cycle). Signed up for an August 5K and the Columbus Marathon in October—feeling the healthiest since last fall.
- Claire: Doctor-ordered few days off; will end ~20–25 miles this week. No “make-up miles” next week—just keep progressing.
Got a hilarious pre-race fuel story or a running term you want explained? Drop it at upwardrunning.com/kindafast—we’ll feature some on-air!
Remember: this journey is more than miles. God is in every step—the good runs, tough days, and quiet moments. You’re not running alone.
P.S. Yes, we ended this episode talking about Baconators. And no, we don’t recommend that as pre-run fuel… unless you’re looking to set a PR in bathroom sprints.
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