Upstate Running Club

Upstate Running Club Newsletter

At Upstate Running Club, our mission is to promote health, fitness, and community through the power of running. We are dedicated to supporting our youth program participants, empowering club members, and fostering a strong sense of community. By providing inclusive and engaging running opportunities, we aim to build lifelong runners, enhance personal well-being, and create positive, lasting impacts both within our club and beyond.

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Founded in 2020, our local run club is dedicated to providing direct funding for a comprehensive youth running program. By becoming a member, making donations, or sponsoring our events, you actively contribute to fueling our team's endeavors as we engage in year-round training and competition.

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Connect With Us

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2026 Upstate Running Club Membership

Here’s what you get as a member:

15% OFF over 100+ races all year
15% OFF at Run In
10% OFF GUTS Apparel (Online only, check member benefits page for details)
15% OFF at The Nutrition Store (Online only, check member benefits page for details)
Free 1st Session, 50% off your first month, & $0 enrollment fees at Fit Body Boot Camp Simpsonville
50% OFF URC Apparel through December produced by GUTS
50% OFF your initial consultation & assessment at Swamp Rabbit Physio
Body Dynamix over 35% off your initial soft tissue assessment and 15% off follow-ups

Group Runs of the Upstate

Club Run Schedule

Volunteering Opportunities

All of our URS races run so smoothly thanks to our volunteers! If you want to sign up for a volunteer shift, just click the "Volunteers" tab on any URS race and select your time! Your work behind the scenes and in the open keep this club going!

Ville to Ville

The Upstate Running Club is looking for 6 volunteers to help on April 11 from 11:20am to 5:25pm.

If you are interested in this particular opportunity, please reach out to our team HERE for more details!

Brian Grice

Tell me about your mother passing and how that ties into your running Journey.

Both of my parents became seriously ill around the same time in 2022. I lost my dad in 2023 but never really had the chance to process that loss due to my Mom’s continuing health issues. I spent a lot of time in hospitals, and eventually my mom moved in with us while she recovered.

I started walking during that time, not really pushing it. My wife has always been a runner, but I never understood the appeal. In 2024 I ran the Red, White, and Shoe 5K, my first official race and I finished dead last in my age group.

My mom passed away on January 17, 2025—about a year and a half after my dad, along with the loss of some beloved family pets. A month later, I turned 40. That’s when I started ramping up my workouts and started dealing with my emotions. Walks slowly turned into runs, mileage increased, and running became a form of forced meditation—nothing mattered except continuing to move forward.

I went on to run the Mountains to Main Half Marathon and running has been a key part of my healing ever since.

Has your approach to running changed over the last year?

Running is still a way for me to process the loss of my parents, but it’s also become about chasing challenges and doing things I never thought I was capable of.

How has running helped you process grief in ways you didn’t expect?

I now know that if I can get through a big run, I can get through the grief. And if I can get off the couch and go for a run on a hard day, I can handle just about anything.

I understand you’ve lost significant weight—what changes have mattered most beyond the number on the scale? Can I put how much you have lost in the write-up?

I’ve lost about 80 pounds. My heart rate is lower, my blood pressure is normal and the impact on my body is way less. Being able to tie my running shoes without struggling feels awesome!!

What did you learn about yourself through this transformation that surprised you?

I played football early in high school, but no one ever really pushed me in sports. Now I run alone most of the time and don’t need motivation from anyone but myself. I hold myself accountable.

You recently ran the 9-hour option of the Resolution Run with a goal of completing a 50K. How did that go?

It didn’t go exactly as planned, but it still turned into something special. I ran the first six miles in my usual road shoes, then had to change socks and shoes because they were soaked from the early morning rain. The only backup I had were my trail shoes, after 4 miles and some pretty beat up feet I learned that Trail Shoes are not meant for pavement. My wife brought my old running shoes from home, but the damage was already done. I started compensating for the foot pain which started effecting other body parts.

I didn’t make the full 50K, but I did finish 26.2 miles, my first full marathon!!

What did attempting a 50K teach you about perseverance and limits?

I had a run/walk plan designed to get me through the full nine hours, but my timing initially had me running the inclines and walking the flats. Once I paid attention to what other runners were doing, walking the uphills and running the flats, the whole run started to feel better. I stuck to my fueling plan, never cramped and never fully crashed.

That said, it will be a long time before I eat another Uncrustable.

How has the running community impacted your journey—whether through encouragement, accountability, or connection?

I follow a lot of local and elite runners; I love seeing the local runners in person at races and around the community. Seeing what other runners can do is inspirational.

If your mother could see you now, what do you think she would say?

Toward the end she was bedridden, so she’d probably say, “While you’re up, can you grab me a…?” But she would absolutely be proud of me and what I’m doing.

10. What’s next for you—on the run and in life?

I’m targeting a 100-miler. While researching a paper I had to write for a class I was taking I came across a quote that stuck with me: “Running a marathon will change your mind. Running 100 miles will change everything.”

What advice would you give to someone who feels “too late” or “too far gone” to start running?

It’s never too late. I watched a 71-year-old run 41 miles at the Resolution Run. Just take the shot. Doing h ard things makes everything else in life feel easier. Don’t be afraid.

Lauren Forrest

What first got you interested in running?

I just found joy in running with my dad

What’s your favorite distance or type of race to run? (Track, cross-country, road races, fun runs, etc.)

I love trail runs because I love the excitement of leaping over stuff.

What’s your proudest running moment so far?

When I beat my dad at the Conestee 8k

Do you have a running goal you’re working toward right now?

I just want to get my best time and beat people every time I go out.

What’s your favorite place to run in the Upstate?

I love running Sadlers Creek. I did a 10k race there this past year.

Do you have a pre-race ritual or favorite warm-up?

I like to do skips before I run.

What’s your go-to running snack or post-run treat?

Oatmeal cream pies or Whataburger after a hard race.

How do you stay motivated on tough training days?

I just think about getting better

Do you have a favorite running buddy? (People or pets both count!)

Benjamin. He's fun to run with.

Favorite pump-up song for a race?

Payton Parrish songs

If you could run anywhere in the world, where would it be?

Ft Walton beach, Florida. I love running on warm summer nights on the beach with my dad.

Fun fact about you that most people don’t know:

I love to read!!! I have 2 full bookshelves! I also have an awesome twin sister named Hannah. I also do aerial acrobatics!

Is there someone you’d like to thank for supporting your running journey?

My Dad

Ben Risko

How did you first get involved with Upstate Run Club?

My Father in Law has been a part of URC and Run In for a few years now, and encouraged my wife and I to get involved in 2024!

What got you into running, and what keeps you coming back?

I grew up not liking running. Turns out, it helps when you learn more about the right technique and ways to pace yourself! What keeps me coming back is always trying to get better/faster than the last time.

Do you remember your first group run with the club? How did it go?

I started running in April 2024 with a Couch to 5k program, which was a collaboration of URC, Run In, and Without Limits Coaching. This is where my wife and I started attending the Wednesday night group run at Double Stamp. The first run was tough, attempting to balance me being out of shape and trying to keep pace. But it was a fun challenge and gave me a baseline to work from.

What’s your proudest running moment—club-related or personal?

The first time I was able to complete a 10k!

What’s your favorite local route or trail to run in the Upstate?

Running from Double Stamp Brewery, going out to the right on the Swamp Rabbit Trail.

Are you more of a Swamp Rabbit cruiser or a Paris Mountain climber?

Swamp Rabbit Cruiser

How do you balance running with work/life?

It's a challenge. Some weeks I have a hard time setting aside time for running, but having group runs/a schedule helps get me out there, even if it's just for a walk at lunch or in the evening.

What does a typical training week look like for you?

I mostly run casually, with a 5k or 10k race here or there. When training, I usually will do some run/walk interval training the week leading up to the race, and I will try to run the distance of the race around 7 days in advance for practice. Hydrating is crucial and I watch what I eat in the days leading up.

Do you have a favorite race or event you’ve done in the region?

The Valentine's Day Relay at Double Stamp was fun because I got to race on a team with my wife!

Are you training for anything specific right now?

I am currently getting back in shape ahead of the Tybee Island race weekend in February.

What’s a running goal you’re working toward—whether it’s pace, distance, or consistency?

I am working on developing a better.more consistent running/training schedule. I want to be more intentional about my fitness and running goals.

Any race on your bucket list—local or global?

Not particularly, but completing another 10k is on my list.

What’s one piece of advice you’d give to someone new to the Upstate Run Club?

Don't be discouraged if you have to stop and walk when training. It's a journey, and sometimes taking it slow will help in the long run. Also, try to learn about cadence/steps per minute and use an app to track your runs/stats so you can follow your improvement (I use both Strava and Apple Fitness to compare).

Any mantras or mental tricks you use to push through tough runs?

I blast EDM/dubstep every single run in my headphones. That and controlling my breathing helps get me through especially at the end of tough runs.

What gear, shoes, or gadgets can you not live without?

Brooks shoes have been my go to since I started. Big fan of the Glycerin Max's, paired with a pair of Feetures socks. I can't go on a run without my headphones for tunes and watch for tracking distance and pace.

Morning runs, sunset miles, or post-run coffee crew—what’s your vibe?

Sunset Miles

Got a favorite local post-run hangout or snack spot?

Double Stamp/ Greektown Express

Any quirky running habits or superstitions?

Running faster when a favorite song comes on (totally throws pacing off, but worth it)

If the club gave you a custom shirt, what would it say on the back?

Volume turned to 11, pass with caution!

Corey Bredderman

Can you tell us a little about yourself and how running first became part of your life?

Sure. So, I started running in 2010 originally when I gave up a lot of bad habits. My brother was doing triathlons, so I said "anything you are doing, I can do" So I started a couch to 5k. And I went to the big box store and picked up a pair of Nike's and started running. My husband at the time had an iPod shuffle that I borrowed from him, which took me from trying to run a minute or two , to trying to run through a song.

What does your run club mean to you?

The run club that I am most involved with is actually a Facebook run club called the Misfit Runners. I love them because they are full of sass and snark. I have met people through that group that have supported me through the most trying days of the last year.

How would you describe your relationship with running when you met Brian?

I have had an on again off again relationship with running since I started. Sometimes injuries, sometimes work got in the way. I met Brian in December of 2021. He was a big walker, so I started walking with him. After walking with him a bit, I decided that I wanted to get back to doing 5ks. So I Started a couch to 5K program again, and in April of 2022, I ran a 5k for the first time in many years. Running became something that Brian and I did together. A kind of bonding experience. We decided to go to my hometown and run the wineglass race series together in October of 2024.

If you’re comfortable sharing, how did Brian support or relate to your running?

Brian was with me for every step of several Couch to 5ks. I think I had to do it 3 times after we met. 1to start, and 2 times for injury returns. It was also not uncommon for him to go out with me when I didn't want to do my workout, and then he would have to go back out later in the day to finish his workout.

In what ways do you carry his presence with you when you run?

There are so many runs when I think or talk about Brian with my running partners. When I race, I often use his bib boards.

Was there anything about him that influenced your decision to keep moving forward through running?

When I first lost Brian, I stopped doing anything. After a few months, some of my running partners convinced me to start coming out again and encouraging me to talk about or not talk about what I was going through. Since running was such a big part of Brian's mental health, I decided I needed to make it a part of my own.

After your loss, what drew you back to running more consistently?

Early on, I got connected with the American Foundation on Suicide Prevention (AFSP) and Mental Health America - Greenville. AFSP hosts walks every year as a fundraiser for the organization. I thought I was going to do one of those. I saw that I needed to pivot and start running more if I was going to raise money and reach my goals.

What does running give you emotionally that other things don’t?

Running is not my only sport. Any endurance activity that I can push my body in (I like to do triathlons), helps me find catharsis and release.

Are there moments on a run when grief feels heavier—or lighter?

Grief feels heaviest when I run alone. That is when I am most aware that Brian should be by my side. I find it lightest when I have somebody to share my run with.

How has running helped you process emotions that felt overwhelming off the road?

Running has given me the outlet that I needed to remember Brian without always becoming overwhelmed by the memories.

When did the idea of running a half marathon first enter your mind?

I think it was the end of March 2025; I was on the AFSP website and saw their links to endurance fundraisers. I presented my thoughts to a friend and asked "should I do the 3 mile walk or the half as a fundraiser". He told me unequivocally to do the half. Brian and I were supposed to run Kiawah together in 2024, but I had pneumonia and had to back out. I knew that I wanted Kiawah to be the race that I did in his memory.

What did committing to this half marathon represent for you personally?

This half marathon was a way for me to both honor Brian's memory, and help ensure other people had the resources needed to prevent tragedies like this.

Were there moments during training when quitting felt easier than continuing?

YES!! Absolutely. I think in any training cycle, there are days when quitting feels like the best choice. But we all know that it is not. There are days when I ran in cold rain at 5 am, and thought this is the dumbest thing I have ever done.

What kept you going on the hardest days?

I stuck with it because when I decided this would be a fundraiser, I made a commitment to my donors to see it through. To me, every donation was a vote of confidence in my ability to complete this race.

Half Marathon Day (December 2025)

What did race morning feel like emotionally and mentally?

Race morning felt as chaotic as a race morning always feels, but somehow oddly calm at the same time.

Was there a moment during the race that stands out most to you?

There are a few moments during the race that really stand out. I cried as soon as I crossed the start line, and again when a spectator called out "You are doing great, I'm really proud of you" around mile 1. In the fourth mile, I was running alone and started to cry. That's when I found two of my running friends that had to sit out the race because of injury. I got a big hug and a running buddy for the next half mile.

What thoughts or feelings carried you across the finish line?

The night before the race, I put out a message on my personal face book page and my misfits running group asking them to share names if they wanted me to carry a loved one through the race who had been lost to suicide or was struggling. Race morning, I wrote all of those names shared with me on my arms with Sharpie. Brian's memory and those names are what carried me across the finish line.

How did finishing the half marathon change how you see yourself?

Finishing this race reminded me of how strong I truly am.

How did your run community support you during this journey?

My run communities (so many of them) provided me encouragement on every post I made, provided donations to the fundraiser, and provided advice on literally anything.

Were there small acts of kindness that meant more than people realized?

Absolutely there were. Knowing that there were people that would just pop in to say "Hey, you are doing a great job" or see me out on the Swamp Rabbit Trail and give me a word of encouragement was so helpful.

What role did consistency and showing up play in your healing?

Consistency and showing up got me out of bed. It got me into a routine. It gave me an outlet for my stress and anxiety.

How has grief changed you as a runner and as a person?

Grief has helped me build a new community within the larger running community and has made me more focused on what it is I want in my life personally, professionally, and athletically.

What has running taught you about resilience?

Running has taught me everything about resilience. It has taught me how to show up on the days I don't want to, and has shown me the difference between I just don't want to, and I need to take a break.

Have your goals or reasons for running changed since the half marathon?

Well, the next big goal is a full marathon, which will be in Kiawah in 2026.

What would you say to someone who is running through grief or loss?

Forward is the most important direction.

If someone is struggling just to lace up their shoes, what would you want them to know?

If you can lace up your shoes, you can walk out the door. If you can walk out the door, you can make it around the block. If that is all you can do today, that is still a good day.

What does “strength” mean to you now?

Strength is knowing that I matter enough to put myself first.

Is there anything you’d like our run club to know that we haven’t asked?

I'd just like to say how much I appreciate the support of the run club over the last 11 months. Everyone that has said hello to me, encouraged me at a race, made a donation, or any other point of contact has been a positive one.

If you or someone you know is struggling with depression and would like to talk, or just to have additional resources

Please visit afsp.org

Running Adventures

Greenville Chasing World Record Marathon History!

By Nick Dibos

Owner of GUTS (Greenville UpTempo Sports)

Before dawn on December 7, 2025, something special happened in Greenville.

Twenty-six local men from the running group, WR@D (We Run At Dawn) gathered in the dark to take a respectful swing at one of the most unbelievable marks in all of sport: the marathon world record.

The number loomed large: 2:00:35, set by the late, great Kelvin Kiptum at the 2023 Chicago Marathon. A time so fast it still doesn’t feel real. A time that represents the absolute edge of human endurance.

We knew one thing going in: none of us could do that alone.

So we didn’t try.

Instead, we turned the marathon into a relay - 26.2 miles broken into 200-meter sprints, passed hand-to-hand with a baton, each runner emptying the tank for a few seconds before handing the dream to the next guy. One goal. One clock. One community effort.

By the time the sun finally crept over Greenville, the clock stopped at 1:54:39. Faster than the world record.

This wasn’t about ego or headlines. It was about curiosity. About asking, “What happens if a community pulls in the same direction?” The answer played out in real time: guys yelling encouragement, legs shaking in the cold, laughter between heats, quiet focus at the line. Different backgrounds, different paces, same purpose.

The relay format made it electric! Every 200 meters mattered. Every exchange mattered. One stumble or mistimed handoff could have unraveled the whole thing. Instead, it became a beautiful display of trust - of showing up fully for your moment, then getting out of the way so the next runner could shine.

And yet, for all the celebration, the takeaway wasn’t that we “beat” the record. The takeaway was perspective.

It took 26 men, running almost all-out sprints, with recovery, teamwork, and shared effort to barely edge a time that Kelvin Kiptum ran alone.

That reality landed heavy—in the best way. Props to you, Kiptum!

What we accomplished together was special.

If anything, the morning made us appreciate greatness more deeply. It reminded us why we love running in the first place: not just for times and records, but for moments like this - when a simple track turned into an experience of brotherhood and the highlight of our year!

We didn’t technically make history that day but the legacy of the moment will live forever in the hearts of those 26 men!

Photo Credit: Jay Baker

News from the Running World

Are you looking to start running for the first time, or just getting back into it? Mark Dredge is here to help you get going. READ HERE

David Melly of Citius Mag lists several new years resolutions runners make, and how to keep at them. READ HERE

Sticky's Corner

You asked, Sticky answered

Q: My running group had a cookie swap but I didn't bring any, is it socially acceptable for me to eat the cookies?

A: Yes, you can absolutely eat the cookies. My advice is to eat as many as possible and deflect when asked which cookies you brought. If someone calls you out, tell them you're trying to increase your glycogen, like any good runner.

Q: I have an ultra coming up, do you have a favorite aid station food?

A: I am a big believer in the power of the Uncrustable, they have good macros and you can enjoy them frozen or room temperature. Also quite easy to tuck into a back or a larger running belt. My second favorite would be the cheese quesadilla, a true classic. Good luck in your race!

Q: What is the real reason that runners wave at each other when they pass(even if they're dying inside)?

A: I am of the opinion that we can break this down into 3 distinct reasons.

1)Kindness. It's very easy to get caught up in the modern world and all the bad things that happen. However, when you're out there on the road it doesn't matter. Whoever you pass is another runner like yourself, just trying to do be better, one step at a time. The wave isn't just a wave, but an acknowledgement of their work.

2) Assurance. Much like the "OK" hand signal when diving, the wave is a great way to let whoever you run across that you are not on the verge of passing out, despite the outward appearance, and it is a quick way to let them know that 911 doesn't need to be called. . . at least not yet.

3) Dominance. This only comes into play when you are passing someone you know, especially if they are struggling. You fix your posture, adjust your stride, and wave at them to show that you are not struggling like they are. You are not struggling, in fact, you are the pinnacle of fitness. Then, about 20 yards later, I like to duck to the side and catch my breath. Out of sight, of course.

For the chance to get your question featured in the next Newsletter, email it to

stickyscorner@gmail.com

Coaching Tips

5 Ways to Stick to the Resolution

Matt Hammersmith

1) Make it laughably small, then stack days.
Start with a baseline you can repeat even when motivation ghosts you: 10 minutes, three days a week… or two miles a day. Consistency lays the bricks. Big goals come later.

2) Put it on the calendar like a meeting.
If it isn’t scheduled, it’s a wish in a fancy outfit. Pick your days and time slots and protect them. A realistic 30 to 60 minute window beats the “someday” plan every time.

3) Live by the “never miss twice” rule.
Missing a run is normal. Letting one miss turn into a streak is where resolutions go to die. If you miss today, the next planned run becomes non-negotiable.

4) Create accountability that’s hard to dodge.
Join a group run, text a buddy your plan the night before, or sign up for a spring race. A start line is a persuasive life coach, and sometimes one person expecting you to show up is all it takes.

5) Track the process, not just the outcome.
Log your runs, jot down how you felt, and celebrate the days you showed up, even if it was a shuffle. Progress is sneaky. Fall in love with the process, and the results tend to show up like they got the memo.

This has been condensed from our new URC Podcast, which you can listen to HERE

Quote of the Month

"Success is the sum of small efforts, repeated day-in and day-out."

–Robert Collier

Charity Spotlight

For the first two months of 2026 we are excited to partner with Defenders for Children! They are a local charity who are dedicated to preventing crimes against children and helping children who are the victims of abuse. They also help source and provide highly specialized K9s to law enforcement, that are trained to detect micro SD cards, USB devices, and any electronic devices that can contain evidence of these crimes.

Q: Who is Defenders For Children?

A: Defenders For Children (DFC), founded in 2010, is a Greenville, South Carolina–based grassroots nonprofit organization dedicated to protecting children and stopping those who harm them. At the heart of everything we do is one unshakable belief: children deserve to grow up safe, protected, and free from pain and fear.

While DFC operates several community-focused programs, Shield Of Hope, Be The Light, & Cast Against Abuse, its most impactful work centers on equipping law enforcement with Electronic Detection K9s—highly trained Labradors and Golden Retrievers that locate hidden electronic storage devices used in child sexual exploitation, CSAM (Child Sexual Abuse Material), trafficking, sextortion, and other serious crimes. These K9s help uncover solid evidence that gives victims a voice and stops offenders from continuing to harm children.

With strong community support, Defenders For Children now supports agencies in seven states, with additional expansion planned for 2026.

In 2022, Defenders For Children received the South Carolina Secretary of State "Angel Award", recognizing both the impact of its programs and its careful stewardship of donors’ hard-earned contributions.

“We don’t just raise awareness—we help stop the abuse and protect children where it matters most.”

READ THE ENTIRE Q&A HERE

Member Benefits

Access to discounts at several local businesses including:

If you would like to offer a discount to our members and be featured in our newsletter, please reach out to URCPartnerships@gmail.com

Adidas Employee Store Access

Between January 15 and February 15 present this flyer for access to the Adidas Employee Store, where you can find great deals on Adidas shoes and clothing!