SHOW NOTES
Episode — Kinda Fast…But Why You’re Not Getting Faster (Pt.1)
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Welcome back to the Kinda Fast Podcast—where we talk running, real life, and everything in between. In this episode, Claire and Travis break down the running term cadence, unpack the latest Boston Marathon qualifying updates, debate Nike’s new (and seriously ugly) recovery slides, and share the unbelievable story of an 81-year-old runner who hasn’t missed a day of running in over 55 years. Finally, they dive into Coach Dean’s top three reasons you’re not getting faster—and how to fix them.
In This Episode
- Main Topic: Coach Dean’s top 3 reasons you’re not getting faster — lack of consistency, not training easy or hard enough, and skipping rest.
- What Does That Even Mean? Cadence explained — what it is, why it matters, and how a few extra steps per minute could save you from injury.
- Running News: Boston Marathon cutoff times, Nike’s “recovery” slides flop, and an 81-year-old runner breaks the world record for the longest run streak.
- Couch to Marathon Update: 70+ runners have joined the program and the journey from couch to 26.2 miles begins!
What Does That Even Mean?
Cadence — The number of steps you take per minute while running. A higher cadence (around 180 steps per minute) can improve running efficiency, reduce ground contact time, and lower your risk of injury. Physical therapist Drew McAbee explains how small increases in cadence—just 5–10%—can help relieve hip, knee, and ankle pain by improving running economy and form.
“Cadence impacts running economy, efficiency, and force production. A small bump in step rate can immediately improve pain and performance.” — Drew McAbee, PT
Running News
- Boston Marathon Cutoff: For 2026, runners had to finish 4 minutes, 34 seconds faster than their qualifying time to get in — leaving 9,000 Boston qualifiers without a bib. The standard for a 45-year-old male now sits at 3:15, but you’ll likely need around 3:10:25 to make the cut.
- Nike Recovery Slides: Nike’s $90 “001” slides debuted to, well, disgust. Claire calls them “the ugliest shoes I’ve ever seen.” Travis agrees. Verdict: hard pass.
- Run Streak Record: 81-year-old Jim Pearson from Washington has run every day since 1970—over 20,310 consecutive days. He’s officially the longest documented run streaker in history.
Deep Dive: Coach Dean’s Top 3 Reasons You’re Not Getting Faster
- Lack of Consistency — Your body adapts to what you do consistently, not occasionally. Set your run days, stick to them, and make running a weekly habit.
- Not Easy Enough or Not Hard Enough — Most runners live in the “gray zone.” Easy runs should be conversational; hard runs should challenge you. Learn your zones and train with purpose.
- Skipping Rest — Recovery is when your body rebuilds stronger. Sleep, rest days, and active recovery (like yoga or walking) are essential to long-term improvement.
Action Step: Protect your sleep, plan your run schedule like an appointment, and remember: stronger happens when you rest.
Couch to Marathon Update
Over 70 runners have already joined the Couch to Marathon program inside the RunClub App—a 54-week journey designed to take you from your first steps to finishing your first 26.2 miles. Training starts soon, but there’s still time to join the movement. Use code KINDAFAST for 2 weeks free when you sign up at upwardrunning.com/kindafast.
Training Check-In
Travis: Two weeks out from his marathon in Columbus — entering taper mode, fine-tuning pacing, and finalizing his race playlist.
Claire: Wrapping up speed workouts before her upcoming half marathon. Her latest interval session? Three miles at a 7:15 pace with a 123 bpm heart rate — downhill, but she’ll take it.
Join the Couch to Marathon Challenge
Our 54-week Couch to Marathon program takes you from the couch to the finish line of a full marathon, combining expert coaching, Bible-based encouragement, and a supportive community inside the RunClub App.
Use code KINDAFAST at upwardrunning.com/kindafast for 2 weeks FREE
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