What does it actually mean to be strong?In this episode, Jon and Coach Josh break down four key areas of strength training: maximal strength, power, muscular hypertrophy, and muscular endurance.They explain motor-unit recruitment, neurological adaptations, speed training, different planes of movement, and how to match your training to your specific goals.You’ll leave with a clearer understanding of strength and how to train with greater purpose.

Kirk Kirkland shares how he went from 323 pounds to losing 75 pounds and running a marathon.We discuss faith, fitness, identity, consistency, and the small daily decisions that transformed his health. Kirk’s story proves you don’t need a perfect plan. You need the courage to start and the commitment to keep showing up.

In this episode, Jon sits down with marathon runner, ultramarathoner, and host of the Kind of Fast podcast, Claire Boyce, for a conversation about what it really means to call yourself a runner.

Claire's running story starts in elementary school — as punishment — and somehow became a lifelong love, a source of discipline, and one of her deepest sources of healing. From completing her first half marathon in a Disney Princess costume with her mom, to watching her 66-year-old mother train for the Chicago World Marathon while raising money for prostate cancer research, Claire's story is proof that running is for everyone — regardless of pace, size, or experience.

In this episode you'll learn:

• Why most runners are going too fast — and how the 80/20 rule can transform your training
• The 10% mileage rule that keeps beginners from burning out or getting injured
• What "zone 2" running actually is and why it's the foundation of endurance
• The carbon plate shoe debate — technology edge or technology doping?
• How running builds discipline that spills over into every area of life — work, family, and faith

Claire also opens up about running through depression, using miles to process the hard seasons of life, and why she spent years struggling to call herself a runner — even after crossing finish lines.

Whether you've never laced up or you've got a few races under your belt, this episode will challenge you to stop waiting until you're "fast enough" and start owning the identity today.

"It doesn't matter if you're fast or slow. If you go out and you run — you're a runner."

Connect with Claire:

• Podcast: Kind of Fast (search on your favorite platform)
• Instagram: @claireeboyce