Welcome to episode 40 of the Kinda Fast Podcast, the show where we talk running, real life, and everything in between.

This week, we’re doing something a little different.

We’re breaking down last week’s strength training episode with Travis, turning it into simple, practical takeaways you can actually apply to your running.

If you listened to last week’s episode, this is your “now what?” And if you didn’t, this is the simplified version you can start using right away.

We’re focused on one simple goal: helping you train smarter.

Along the way, we’re also covering race-day essentials, running news, and answering real questions from runners just like you.

What Does That Even Mean? — Cut-Off Times

• What a cut-off time is in a race
• Why it matters before you sign up
• Real examples from major marathons
• What happens if you fall behind pace

Running News: World Indoor Championships

• A 17-year-old becomes the youngest world indoor champion ever
• A close finish between Josh Kerr and Cole Hocker
• A pro athlete wins after losing her spikes in travel
• Strong performances from rising U.S. runners

Jess McClain Update

• World Athletics approves a one-time expansion of the U.S. team
• What this means for the athletes affected
• Why it’s a step forward… but not a perfect solution

Listener Q&A

• When should you rotate running shoes?
• Do compression socks actually help?
• How early should you arrive before a big race?

Deep Dive: Strength Training for Runners (Part 2) We break down last week’s conversation into practical, real-life takeaways:

• Why running should be your primary focus and strength your secondary
• How changing training cycles helps avoid plateaus
• How to schedule running and lifting (including the 6-hour rule)
• How to balance hard days, easy days, and recovery

Simple Strength Exercises You Can Start Today No gym required:

• Hip thrusts / bridges
• Reverse lunges
• Lateral lunges
• Calf raises
• Squats

If you want to run stronger, stay healthy, and avoid burnout, this episode gives you a simple path forward.

Join the Kinda Fast Community: https://www.upwardrunning.com/kindafast Use code KINDAFAST for two weeks free inside the RunClub App.

If this episode helped you train smarter, share it with a friend, send it to your run group, or tag us so we can see you putting it into action.