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Episode 40 Cut-Off Times, Strength Training for Runners & Race Prep Tips | Kinda Fast Podcast
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Welcome to episode 40 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.
This week, Travis is back, and we’re diving into practical running tips, race preparation strategies, and strength training advice for runners.
If you’ve ever wondered what race cut-off times are, when to rotate running shoes, or whether compression socks actually help, this episode breaks it all down in a simple, practical way.
In This Episode
- What Does That Even Mean? What are race cut-off times?
- Running News: World Indoor Championships highlights + Jess McClain update
- Listener Q&A: Running shoes, compression socks, and race travel tips
- Deep Dive: Strength training for runners (simple, practical takeaways)
What Are Race Cut-Off Times?
Race cut-off times are the maximum amount of time allowed to complete a race before the course closes.
In this episode, we explain why cut-off times matter, how they impact your race day experience, and what to look for before signing up for a race.
We also walk through real examples, including major races like the Boston Marathon and events with no official cut-off time.
Running News: World Indoor Championships Highlights
- A 17-year-old becoming the youngest world indoor gold medalist ever
- A close finish between Josh Kerr and Cole Hocker
- A pro athlete winning her race after losing her spikes in transit
- Strong performances from rising U.S. athletes
We also cover a major update on the Jess McClain half marathon controversy. World Athletics approved a one-time expansion of the U.S. team, allowing impacted runners to compete, even though they won’t be eligible for scoring or medals.
Listener Q&A: Running Tips Answered
- When should you rotate running shoes?
- Do compression socks help with running?
- How early should you arrive before a race?
Strength Training for Runners: Simple Takeaways
We revisit last week’s strength training conversation and break it down into practical advice you can actually use.
- Why running should stay your primary focus
- How to avoid plateaus by changing training cycles
- How to schedule running and lifting (including the 6-hour rule)
- How to build a simple strength routine using foundational movements
We also share five beginner-friendly strength exercises for runners:
- Hip thrusts or bridges
- Reverse lunges
- Lateral lunges
- Calf raises
- Squats
No gym required. Just consistency.
Who This Episode Is For
- Runners preparing for a race
- Beginners learning how to train smarter
- Runners looking to prevent injury and burnout
- Anyone wanting simple, practical running advice
Frequently Asked Questions
- What are race cut-off times? Cut-off times are the maximum time allowed to complete a race before the course closes.
- Do compression socks help running? Compression socks may improve circulation and reduce muscle fatigue for some runners.
- When should you rotate running shoes? Most runners rotate shoes every 300 to 500 miles depending on usage.
YouTube Chapters
- 00:00 Intro + Travis is back
- 01:33 What Does That Even Mean? Cut-Off Times
- 07:46 Running News: World Indoor Championships
- 16:31 Jess McClain Update
- 20:20 Listener Q&A
- 29:48 Strength Training for Runners
- 47:23 Simple Strength Exercises
- 52:22 Wrap-up
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If this episode helped you better understand running, training, or race prep, share it with a friend or your run group.