The Planted Runner (Evergreen Podcasts)

Can Jamie reach her potential in her second marathon? Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Jamie: 🏃🏽‍♀️42 years old 🏃🏿has a 5k PR of 22:22, first marathon was 3:52 🏃🏼‍♀️wants to Boston Qualify with a 3:40 Learn how I create a custom marathon training plan for this talented second-time marathoner. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries?   4. What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6. What is the highest amount of weekly mileage you've ever run and how long ago was that? 7. How long is your average/most recent long run? 8. What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite kinds of running workouts? 11. Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐ Love this podcast!! “I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!” Seira89  ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐ ⭐ ⭐ ⭐ ⭐Informative and fun I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit. Piculina Music Credits: Music from Uppbeat

Use the power of your mind to get the results you want on race day. This episode is a little different than usual. I will guide you through a race visualization just for runners. For best results, lie down in a quiet place, use headphones, and have an open mind.  You’ll experience a detailed picture of race day from the time you awake to the finish line including: Everything you’ll need to go through to have the race of your dreams, What you’ll do when things go wrong, and you’ll imagine All the sights and sounds you’ll encounter for a complete sensory effect With practice, your brain will feel like you’ve already experienced a successful race. If nothing else, you will finish the practice more relaxed and calm. And if all goes well, you will reach the starting line of your race calm yet excited to do your very best.  In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Always look forward to a new episode! Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner! Dreamer517  ⭐⭐⭐⭐⭐Mental Strength! I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁 klynnsingh  ⭐⭐⭐⭐⭐Run, Grammy, Run I am so grateful that I found this podcast that provides so many tips and informed support for me as a 62 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interviews with Des Linden or the another mother runner or the team providing injury/ recovery tips, I as a 62 year old marathoner find many helpful gems. Thank you! I hope to join your PR Team soon. PearceCat Music Credits: Music from Uppbeat

What if I told you that the running goal that you’re dreaming of might actually be harder to achieve if you focus on it too much?   It’s true. So what’s the best way to have big goals yet hold them loosely and then actually achieve them? Let’s find out. On today’s show, we’ll explore the practice of effective goal setting.  We’ll go over: How goal setting is necessary yet not enough, How a results-oriented focus can keep you from getting the results you want, and We’ll look at better ways to set running goals that you can actually achieve rather than just circling a race date in the future and dreaming about it. If you’ve just run a big race this season and you are taking some downtime to reassess where your running is going right now, this is the perfect time to reflect and plan a new running cycle where you are in control of your success each and every day.  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/pages/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great snack sized bits of running info “Stumbled across this podcast the other day and finding it very useful. Each episode is short and to the point with actionable information for the listener. You won’t find case studies and long episodes with this one, there are time and place for those as well. But sometimes you just want an episode you can get through in one quick setting.” Fireplug 4760 ⭐⭐⭐⭐⭐I am so excited for this podcast! “I can’t even count the number of hours that I’ve listened to Claire on my runs. As a newer plant-based runner, this new podcast is right up my alley. Thank you for sharing your knowledge so freely and generously!” lilitalia ⭐⭐⭐⭐⭐Great show! “I always enjoy listening to the show—I love the realistic and well-balanced attitude towards running and overall lifestyle. Lots of great information and it’s a fun listen!” WeeWonders  Music Credits: Music from Uppbeat

We all dream of running faster or farther than we ever have before. But we can’t truly know that we’re capable until we do it. Or can we? On today’s show, I’ll reveal the 7 clear signs that say you're finally ready to crush your marathon goal. You’ll learn: How to take a realistic look at your training How to decode some of your most important workouts, and  We’ll see if your strategy is strong enough to reach your dream goals. This is exactly what you’ll need to know if you are a first-time marathoner, or if you’re running your hundredth. And I’m also talking to those of you out there who keep trying and trying and just missing that elusive A goal time. Have you finally done enough this time? Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great running podcast “Great information on ways to improve running Holistic & comprehensive information” hldixon  ⭐⭐⭐⭐⭐Always look forward to a new episode! “Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner!” Dreamer517 ⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners “I’m a newer runner and this has been a very helpful podcast! Coach Claire is so personable and engaging, and inspired me to sign up for my first half. She does a great job at breaking down running lingo. I like that episodes aren’t too long and that tips are applicable. Excited for future episodes 🙂” allylovespodcasts Music Credits: Music from Uppbeat

What can we learn from the mental strength abilities of the highest performing athletes in the world? What do they do that we don’t? And more importantly, how can we learn to have the mental strength of a champion in our own lives? Let’s find out. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. On today’s show, we’re going to have a conversation with applied positive psychologist Shannon Thompson. She works with elite pro athletes around the world and the Division 1 running teams at Northern Arizona State University. We’ll go over: The most common limiting beliefs runners have that zap performance Her favorite methods for getting through the toughest part of a race, and How to overcome doubts to build the self-confidence of a champion This conversation was an absolute delight to have and I really can’t wait for you to hear the amazing tips Shannon shares to elevate your mental strength today. Be sure to reach out to me on Instagram @theplantedrunner after you listen to this and let me know which one will be most helpful to you. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. Water purifier from AquaTru: Receive 20% OFF any AquaTru purifier! Just go to www.aquatruwater.com and enter code “PLANTEDRUNNER“ at checkout. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin  ⭐⭐⭐⭐⭐Love the content “I’m a new runner and listening to the topics on this podcast, especially the ones related to injury and impacts of running on mental state is so helpful! Thank you, I hope to gain more marathon training tips!” Jay-runs Music Credits: Music from Uppbeat

Runs in a perfect state of flow are the ones that we are always chasing. Once you feel the flow, you want to have it all the time. But what exactly is flow state and how do we get more of it?   Let’s find out. Today, we’ll go over the science of flow. We’ll discover: what the flow state really is what conditions make it more likely to happen, and how to get there more often. So if you are looking to add more magical miles to your running life, stay tuned. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Amazing podcast! “I absolutely love this podcast. Every episode is so interesting and informative and I really enjoy listening to the guests that Claire interviews each week. I also love the PR training labs and have already learned so much about my own running and nutrition through listening to Claire’s knowledge and expertise. I can’t wait for the next episode!” MarieAD38  ⭐⭐⭐⭐⭐Authentic and Powerful “Coach Claire is one of the most genuine, authentic and relatable voices out there - especially when it comes to helping you move forward and reach your goals. When I met her almost 4 years ago I never could have imagined what I’d be capable of today. My life has changed dramatically for the better - both physically and mentally. She started where most of us do - from zero - with a goal of getting in better shape for a class reunion. Working consistently, day by day, she not only got in shape but went on to reach many impressive milestones, ultimately turning her passion into a full time career. However, the one burning desire I’ve heard her repeat over and over since I’ve know her is, “I just want help others”. Well, now she’s now turned all of that determination and energy that’s gotten her this far into doing what she truly loves - helping others reach their goals. I’ve had the pleasure of knowing Claire off the air and I can tell you she’s the real deal. Every day is not easy but she plows ahead and remains a nice person while doing it. This is a great quality. Bottom line: she is constantly pushing herself and others to be better both “in and out of the running shoes”! Im really happy to see her reach this milestone and can’t wait to see what the future holds!! For those that listen, this will be of great benefit!” Sup bois99 ⭐⭐⭐⭐⭐Great running podcast “Great show, overall information that provided some great new techniques and some solid reminders.” croy21 Music Credits: Music from Uppbeat

Masters runners (those over 40) today are fitter and faster than ever before. How can it be? Have the elite older runners unlocked the running fountain of youth? Let’s find out. We’ll explore how you can get fitter and faster, no matter what your age. We’ll look at: The traditional signs of aging How to slow down the slow down, and we’ll talk about some Factors that you might not even be considering that affect your speed So if you are a runner over 40 or you plan to be, this is the episode for you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Before we get into the episode, I want to announce something that has to transform your running over the next year. It’s called the Sprint Sessions. I’ll be hosting live, 30 minute coaching sessions on the topics that you need the most, from speedwork and intervals, pacing and strategy, race fueling and nutrition, and more. The first session is Thursday, December 7, 2023 at 12pm ET and it’s all about how to plan your training and racing schedule for next year so you are training smart and peaking at the perfect time for your goals. We’ll go over how to schedule your tune up races, what to do in the off-season, and how to tell if your goals are realistic in the first place. This is a value-packed, interactive session with me that you don’t want to miss. If you can’t make it live, you’ll have lifetime access to the recording and course materials to go through whenever it works for you. All my coaching athletes and PR Team members will get these sessions included with your membership, so if you are on the fence about joining, now is the perfect time. Join the team at theplantedrunner.com/group today. If you want just the Sprint Sessions, they are really affordable, especially if you bundle 6 of them together. Learn more and reserve your session seat at theplantedrunner.com/running-year.   If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Claire is the best podcast host! Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” RunForLong  ⭐⭐⭐⭐⭐Thank you! As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious! HDeGveganrunner  ⭐⭐⭐⭐⭐Great, to the point, podcast Thanks for all the great information! I just listened to the pod on speedwork and loved the info! Would have liked more discussion about the purpose/importance of the recovery portion of interval speedwork. So much conflicting info out there. Would love to hear more! TheGingerTre Music Credits: Music from Uppbeat

When you’re plant-based and your family and friends aren’t, it can feel like you’re the odd one out. If you’re hosting and you’re not making turkey on Thanksgiving, your meat-eating guests are likely to grumble. If you’re a guest, you might go hungry unless you show up with a vegan meal to share. Is there any way to make the holiday gathering go a little smoother for everyone this year? Let’s find out. Today, I’m talking with a very special guest, Nick Cutsumpas, also known as Farmer Nick. Nick is an Emmy-winning plant-based gardener, landscaper, and plant coach. I invited him on the show to have a conversation all about how to have a happy and healthy holiday when you’re plant-based and your family is not. We go over: Meal ideas whether you are a guest or if you are hosting, Potluck do’s and don’ts, and  How to best respond to common questions, without being that angry vegan And, I couldn’t help myself, we also talk a little about gardening and houseplants, two more things Nick and I have in common. If you are listening to this on the day it comes out and you are American, Happy Thanksgiving. I hope you are celebrating with the people you love and can reflect on everything you are thankful for. If you’re not American, or if you are listening to this after Thanksgiving, this will still apply to holidays in general, specifically if you are plant-based. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/pages/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great listen! “Recently started listening to Claire and thoroughly enjoy the wisdom she shares from years of experience. As a new but older runner she provides not just inspiration but scientific proof that progress is possible. It’s a great listen!” AnnaPerrott ⭐⭐⭐⭐⭐Great source of information “A great mix of topics and a charismatic speaker. I would love an episode on running mechanics, which muscle, bones, ligaments and tendons are activated with each step” agrancea  ⭐⭐⭐⭐⭐Look forward to this every week! “Out of the few running podcasts I enjoy, this is definitely my first go-to as new ones come out! I’m a vegetarian and definitely still new to the whole running thing, so this show has been super interesting and helpful along the way! Thank you for doing it!” jessicaa_xx3  Music Credits: Music from Uppbeat

One of the most common and worthy goals of any marathoner is to be able to race the iconic Boston Marathon.  But did you know that training for Boston, if you want to get it right, will require you to do a few things differently? While the point-to-point race is a net downhill, terrain is tricky. Factor in the unpredictable weather and you can easily trip up in training. Today, I’m going to go over: What makes the Boston Marathon unique and why you need to change up your training Some common training myths and mistakes many marathoners make, and What kinds of workouts you should include in your Boston Marathon buildup. If you’ve qualified for Boston or are dreaming of doing so one day, you don’t want to miss this. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire nails it on so many aspects of running especially fueling with plants. Can’t wait to get a copy of your first book” VibrantVegan  ⭐⭐⭐⭐⭐One of the top running podcasts!! “I’m always excited to see new episodes released and prioritize this podcast over most others!!” AKRunner.LEA  ⭐⭐⭐⭐⭐Awesome! “This podcast is great and in my daily rotation! The audio is great quality and the interviews are very enjoyable. Your content is credible, relevant, and engaging. Keep it up! ♥️” Willow Branchflower Music Credits: Music from Uppbeat

Shin splints are one of the most common running injuries you can get.  And it’s also preventable. Today’s conversation is all about shin splints with physical therapist and run coach, Duane Scotti. We’ll discuss: How and why runners get shin splints as well as who’s most susceptible, How to treat them if you get them, and How to get back to running safely and never worry about them again If you’ve ever had this injury before or if you’d like to prevent getting it, this is the episode for you.  This is also a great time to share this one with a running buddy who’s going through this. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Grab your FREE Download of the Ultimate Guide to running healthy without shin splints here: https://learn.sparkhealthyrunner.com/shinpain Connect with Dr. Duane: - Instagram - @sparkhealthyrunner - Subscribe to Spark Healthy Runner YouTube Channel - www.sparkhealthyrunner.com If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Love the 3 Month Marathon Series! I am a long-time listener, but I am really appreciating the 3 month marathon series.  With a spring marathon on my calendar, it’s helping know I’m on track to be successful! Thank you, Claire! ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica ⭐⭐⭐⭐⭐Best running podcast As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life.  Thank you for fantastic content! Scmilezzz Music Credits: Music from Uppbeat

Going plant-based as a runner can be really simple. Or it can be a confusing, frustrating struggle of boring salads and tasteless tofu. It doesn’t have to be that way. You don’t have to give up flavor or fun as a plant-based runner and you can get all the nutrients you need, deliciously. And today, we’re going to explore exactly how. On today’s show, I’m joined by Amy Katz from Veggies Save the Day. She creates delicious plant-based meals and she’s run 40 marathons! You’ll learn: Some great ideas for meals and snacks for hungry runners Simple ways to add flavor and depth to your food, and  How you don’t have to spend a lot of money or time getting the quality nutrients you need. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Amy is a vegan runner and recipe creator who shares her easy plant-based recipes at Veggies Save The Day. She's run 40 marathons with a PR of 3:37. Amy's goal is to inspire all types of eaters to enjoy more veggies. Free Instant Flavor Guide: The 4-Part Formula to take your vegan meals from dull to delicious https://www.veggiessavetheday.com/guide/ If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Strength Training Episode “As a runner in his mid-60’s, the recent episode regarding strength training is a very important topic for senior runners and seniors in general. The episode reinforced the 2 to 3 day per week strength training I have been doing over the last 4 years. Also, having a physical therapist discuss this topic was great. Like running, being consistent with strength training is not only important for running but also conducting everyday functional activities. Great episode. I enjoy this podcast with great and relevant running topics. Keep up the good work Claire. Thank you. Dave S”  Seds1957 ⭐⭐⭐⭐⭐Refreshing approach to plant based running and life!! “Thank you Claire for an amazing podcast! I am transitioning to a more healthy plant based nutrition plan for both my running as well as my life! Your motivational podcasts and inspirational stories have really galvanized me to start a new journey. Thank you for providing honest and real feedback & experiences, and for the Mental Strength Minute. I love how one minute a day, can change my outlook on the rest of my 24hr day! Please continue to do what you do, you change more lives then you know!” MamaChan11  ⭐⭐⭐⭐⭐Thank you! “I’ve been a fan of yours since run to the top and have listened to your show since the beginning. I am 67 and preparing to run my third marathon. I am by no means a pro having just started this after I retired. Love the interviews and tips, and especially the information you have shared on strength training. That is an area I have been struggling with. Listen to your latest episode and it put things into place for me. Have even checked out the videos on YouTube. Please keep delivering great content.” Digital Sailor Music Credits: Music from Uppbeat

Watch this episode on YouTube Runners have very specific needs when it comes to strength training. We don’t need to be super-strong like bodybuilders; we need to be durable, stable and balanced Unilateral training, or lifting using only one side of the body at a time, can be critical to not only building strength for runners, but also improving imbalances that can lead to injury. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, you’ll learn: why unilateral strength training is so important for runners,  which exercises benefit runners the most, and (this is important) when not to use unilateral movements, because as good as they are, they do have limitations. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. I’m a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Mental Strength! “I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁” klynnsingh ⭐⭐⭐⭐⭐Great info whether you are plant based or not. “I’ll start by saying I’m not a runner(mountain biker), and I’m not plant based. However this has become one of my new favorite podcasts. I stumbled across it by searching “running shoes”. Lots of good health information, and interviews.” Dobbsfamily ⭐⭐⭐⭐⭐Claire is the best podcast host! “Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” RunForLong Music Credits: Music from Uppbeat

If you’re only running and expecting to get better at it, you’re missing out. You’ll simply be getting better at working around your weaknesses rather than truly improving. And if you’re over 40? You’re going to have to do more than just run to keep your bone density, improve muscle mass, and keep your metabolism humming along. Not to mention improve your performance. You might think a little strength training and mobility are the answer. But it’s a lot more nuanced than that. On today’s show, I’ll be talking to one of America’s leading running physical therapists, Jay Dicharry. Jay works with Olympians and other world class runners to improve their biomechanics, performance, and helps them build back after injury. He’s out with the second edition of his book, Running Rewired in which he takes cutting edge research and creates precision workouts any runner can do at home to supercharge their running form. You’ll learn What the biomechanics of running form really is How that informs how you can improve your unique running form, and Why all runners, but especially runners over 40, need to include this type of training in their weekly routine. And don’t worry if you don’t have all the time to train like an Olympian. He promises it won’t take much more time than you’re already doing now. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast!! “I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!” Seira89  ⭐⭐⭐⭐⭐This is why we run “I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/ training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen.” Los Angeleno  ⭐⭐⭐⭐⭐Informative and fun “I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit.” Piculina Music Credits: Music from Uppbeat

What if I told you there was a way to improve your speed, agility, power, endurance, balance and coordination in just three to five minutes a day, three times a week? Does that mean that you have to do a million burpees and box jumps to increase your power?  Not at all. Let’s explore what works best. On today’s show, we’re going to go into the power of plyometrics. You’ll learn why just a few minutes of plyos a week are so effective how to get started, and I’ll tell you my favorite way to add plyometrics that’s actually fun All of the runners I coach get plyometrics on their schedule and you can check out the routine I’ve made for free over on YouTube. If you’d like me to create a custom schedule for your next race or goal, including my plyo routine, head to www.theplantedrunner.com/plans to learn more. That’s theplantedrunner.com/plans. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Straightforward and so so good! “I love Claire’s approach to running information and knowledge - it’s straightforward and what we need to know. Great listen. And loving the PRTLs and listening to your thought process. 🤗” jamie443321  ⭐⭐⭐⭐⭐Good tips “I like that this podcast gives actual information and advice to recreational runners who want to find their best performance. Claire is easy to listen to and paces the podcast well. I bet she paces her runs well too!” DebE265 ⭐⭐⭐⭐⭐Honest and trustworthy training info. “Have really been enjoying you discussions on training. Being an older runner I can see the errors I have made in my training by now understanding your approach to training and how you prescribe that training. Not to mention what a great vide you offer with your love of running. Will continue to listen and learn.” nothappy1&5 Music Credits: Music from Uppbeat

How did 17-year-old track athlete Emily Cole go from running with her teammates one day to waking up from a coma two days later? The surprising answer is healthy eating. I’ll let Emily tell you the details of her brush with death and it’s not a spoiler to say that she is absolutely thriving now. In fact, not only is Emily excelling on the track at D1 Duke University, she is building a successful career as a student athlete. Thanks to a change in the law that allows student athletes to finally profit off their own name, image, and likeness, Emily has written a book called The Player’s Plate, has a wildly successful TikTok and Instagram and teaches other student athletes how to market themselves on her podcast, The Player’s Platform. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, you’ll learn: The common mistake that runners make with healthy eating that almost killed Emily, The lessons Emily learned about what true nourishment is for athletes, and How nutrition for athletes is so much more that what you put on your plate Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  ▶️The Planted Runner is now on YouTube! Click here to subscribe and leave a nice comment to massively support this show for free. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Quickly becoming my favorite My husband tends to be not coachable and overheard your podcast playing while I was getting ready. He stated that you gave the most realistic advice he’s ever heard. That’s a big complement coming from him! Sara Vosler via Apple Podcasts · United States of America · 11/27/22 ⭐⭐⭐⭐⭐Informative podcast I’ve been listening to Claire for a while and have learned so much. Her new podcast The Planted Runner is very informative and to the point. I will continue to be a fan! Thanks Claire! @luvtoshred via Apple Podcasts · United States of America · 11/26/22 ⭐⭐⭐⭐⭐Great info! Thanks for the great info an encouragement to keep improving on my running journey! BandaidNurse via Apple Podcasts · United States of America · 11/26/22 Thank you so much for listening to the Planted Runner Podcast or watching it on YouTube. The ability for me to make this show absolutely depends on the amount of listens, downloads, reviews on Apple Podcasts and ratings on Spotify so if you have already reviewed, thank you. If not, take a moment after your run today to give it 5 stars.   Have a great run today!

Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Peachy. She’s: 56 years old Training for a half marathon Afraid of getting injured and slowing down Learn why I have Peachy starting off as run-walk, then progressing to all running. If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐I have a Master’s degree in Exercise Science, and approve of this podcast :) “Claire brings science and reality together in this engaging podcast. I listen every week. Between the knowledgeable guest appearances and Claire’s extensive knowledge of running, you are always sure to learn something. I especially appreciate her focus on the often neglected mental side of running.” run_gin ⭐⭐⭐⭐⭐Thankful for this podcast!! “This podcast has totally changed the way I view running as a whole. The tips and tricks that were discussed in the Boston Marathon Training Mistakes episode was eye opening for me as I was training for Boston. It was super helpful to know what I should change and what I should expect. Thank you for always providing the discussions we all want and need!” Marceycross  ⭐⭐⭐⭐⭐Encore Run How To Beat the Heat “Loved it! I’ll be training for the Chicago Marathon so that means training through the summer. Right now I live in Oregon so not a bad place to train. We will be moving soon for a new job most likely to the midweat so the weather will definitely be a factor. I love all the tips for heat training and what to watch for for heat exhaustion and heat stroke. I’m 59 and this will be my second Marathon. I’m hoping to improve my time from 4:16. I run 4 days a week and bike 1 day. Thanks for all the helpful advice!” KC Royals 1983  Music Credits: Music from Uppbeat

Even to this day, most scientific studies either intentionally or unintentionally exclude women. Females are difficult to study because we have periods, fluctuating hormones, and babies. So we’re left to take the advice that works for males and assume that we’re close enough. The reality is, we’re far from it. But there is hope. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. My guest today is journalist Christine Yu. In this episode, you’ll learn: Why women have been traditionally excluded from scientific research on athletes Why that matters in the first place, and How new research specifically on the female athlete can transform the way you train, fuel, and recover. Christine Yu is an award-winning journalist whose work focuses on the intersection of sports science and women athletes. Her writing has appeared in Outside, The Washington Post, Runner’s World, and other publications. Her new book, Up To Speed, explores the myths and gender biases of scientific research today, and empowers people to excel in sport regardless of sex or gender. It’s a fascinating read for anyone who considers themselves a student of sport. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now at https://www.theplantedrunner.com/book or wherever books are sold). I include everything you need to become a better runner all in one place, fueled by plants.   You can order your copy today, OR you can enter to win a signed copy from me for free.   To enter, just write a 5 star review of the podcast on Apple Podcasts. I read every single one and I will randomly choose a winner at the end of each month for this entire year.  LINKS: Christine Yu’s website: https://www.christinemyu.com If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://theplantedrunner.com/link. We're a proud member of The Evergreen Podcasts network. For more information or to check out other shows on the network, please visit https//www.evergreenpodcasts.com NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes REVIEWS: ⭐⭐⭐⭐⭐Every runner will benefit from this podcast “I’ve been active in fitness for 30 years and running for 13 years. I’ve been following and listening to Claire for several months. Mental strength minute is my favorite part of each episode. Todays topic in muscle soreness was just for me 😉. As a trainer and coach I know better, but still catch myself judging the effectiveness of what I did on how sore I am. One day I’ll be perfect at it. For now I’ll keep soaking up knowledge from other amazing coaches. Thank you Claire!” Boondoggleman ⭐⭐⭐⭐⭐Great Running Content “Very educational podcast that covers a wide array of running topics. Claire breaks down concepts for all levels of runners and the way she formats the show keeps it interesting” Nodnarb Runs ⭐⭐⭐⭐⭐Love this podcast “So clear, informative, positive, well produced, and just overall a great listen. Fully recommended.” Ron8S 

Today, I’m taking you through the final month of specific marathon training.  This is perfect if you have an April race and you are listening to this as it comes out, but as you’ll see, this is easily adapted to a May race or really, any month of the year that’s about four weeks from the big day. You’ll learn: What you should be focusing on in your training this month What your running should look like, and What you should not be doing the month before race day This series is the ideal companion to your spring race training this year, so be sure to follow or subscribe to the show to make sure that you don’t miss a single one.  And don’t forget your running buddies!  This is the perfect time to share this episode with a marathoner in your life to make sure you both have the best training possible. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: To grab your Race Week Companion, go to www.theplantedrunner.com/raceweek   If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Unique Perspectives! This show always gives me a different take on whatever runners consider to be common wisdom.  Running too long on your long runs? Strength training all wrong? Need some ideas for how to get more protein in your plant-based diet? Claire tackles all these issues and more!  Give it a listen the next time you’re on a long run! 👍 ⭐⭐⭐⭐⭐Honest and trustworthy training info I appreciate your approach to training and especially your consideration for older runners.  I am 67 years old and I and running my first marathon in December 2025 then being 68 years old.  I have already gained so many helpful training tips and hope to possibly work with you on some coaching later in the year. nothappy1&5 ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica Music Credits: Music from Uppbeat

Even the most die hard road runner has got to admit, there’s something pretty magical or at least a little romantic about the idea of trail running. And if you’d like to try it or get better at it, there’s a few things you’re going to want to know first. Let’s find out. Today I’ve invited back Coach Tera Pruett. Tera is a trail running and strength coach here in Asheville, NC and also coaches with me at the Asheville Running Retreat in September. We’re talking about: The basics of trail running and how it’s different from the roads, Hill techniques to be a better climber and downhiller, and Types of specific trail training from beginner to more advanced Spring is a great time to hit the trails, and after listening to this, you’ll be even more prepared to tackle them. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30-minute live and recorded classes with me every other month. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great content for runners of all ages and speeds! This podcast has been an excellent resource for me as a runner. It is packed with educational tips and content all in bite-sized episodes. Love it! Brookipye Best running podcast ever! ⭐⭐⭐⭐⭐This is one of the best running podcasts to hear! Very informative and inspiring. I look forward to every episode! Vance1313 Incredible and informative ⭐⭐⭐⭐⭐I love this podcast so much and look forward to its release each week! It’s so informative and helpful and tackles a lot of issues us runners think and worry about silently, it’s so great to have them addressed and helpful solutions along with it. Claire is also very well spoken, and I really enjoy the interviews where she challenges the way her guest thinks/operates, she’s great at adding a different perspective and it helps the guest speaker really dive in deep with their knowledge. Amazing podcast, keep up the great work! CatterBatter Music Credits: Music from Uppbeat

Watch this episode on YouTube In long distance running there are no hacks. You put in the work and it takes a long time and a lot of consistency to get better. But there actually is one thing that probably does meet the definition of a hack. It’s a simple way to get faster, to improve your running form, quicken your feet, better prepare for a race, and have some fun, all in less than 90 seconds of work?  It’s a simple speed development drill that’s a staple of track and field and cross country teams all over the world. But many recreational runners are missing out when it can massively improve their running. It’s called the stride.   If you are a beginner, they are the absolute best way to begin with speed. If you’ve been running a while but have never tried some strides, they can help break you out of a plateau. And if you are a master’s runner, strides are simply the best way to maintain and perhaps even improve your skills and speed as you age.   In short, strides are beneficial to every runner at every stage. In this episode, you’ll learn: ➡️the 5 benefits you’ll get from strides ➡️the common misconceptions about them, and ➡️exactly when and how to do them. Even if you’ve been doing strides for years, this is a perfect episode to reinforce everything you’ve been doing right for your running, and you just might learn a new tip to perfect them. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. LINKS: ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐Great info whether you are plant based or not. “I’ll start by saying I’m not a runner(mountain biker), and I’m not plant based. However this has become one of my new favorite podcasts. I stumbled across it by searching “running shoes”. Lots of good health information, and interviews.” Dobbsfamily via Apple Podcasts · United States of America · 04/21/23 ⭐⭐⭐⭐⭐Episode April 20 2023 “So inspiring! It was so fun to peak inside your coaching and see the impact it made upon one of your running clients. What a difference this podcast, your book, and your coaching can make!” dear running via Apple Podcasts · United States of America · 04/20/23 ⭐⭐⭐⭐⭐Great information “I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara” Lykinsreader via Apple Podcasts · United States of America · 04/17/23   Music Credits: Music from Uppbeat  

How did I build my way to a 2:58 marathon at age 42 with no injuries? A big part of it was strength training. If you don’t want to be one of the 50-80% of runners who gets injured this year, proper strength training can help hedge your bets. While there’s no way to 100% guarantee that you’ll be one of the lucky healthy runners, strengthening your body for running can make a big difference. Today, I’m introducing you to my strength coach, Ryan McMullen. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this conversation, Ryan and I will go over: Exactly how much and what kind of strength training helps runners best Whether we should lift heavy or light or both And why and how you should mix up the ratio of strength training to running in different seasons I also ask Ryan what it’s like to train me and I promise you we didn’t edit his answer at all! Ryan has worked with hundreds of clients on nutrition, strength training, and more. He has owned a CrossFit gym in California since 2014 (but don’t worry, he doesn’t make me do CrossFit!). He coaches nutrition and strength with MetPro and helps clients navigate their goals from weight loss, body composition changes, training programs, and increasing performance across a wide range of different sports. Including runners like us. Now, a little warning that Ryan and I have a few differing opinions on certain aspects of training for endurance runners, which you’ll hear. But that’s actually pretty great since there are lots of ways to build muscle and my preferred way might not be the most effective for you. Learn more about MetPro or schedule a free call to work with Ryan. LINKS: This episode is sponsored by Nourify Plus premium protein powder by Previnex. My friends at Previnex are giving The Planted Runner listeners 15% off your first order with the coupon code PR15. And when you come back for more, you’ll get 10% off every Subscribe & Save order. Head to www.previnex.com and use my code PR15 to get started today. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Very informative! Love this podcast, it’s so great to hear running advice specifically for plant-based (vegan in my case) runners! However, there is also plenty of information that would be relevant to all athletes (for example, the Lauren Fleshman episode). JTD813 via Apple Podcasts ·United States of America ·01/12/2023 ⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners I’m a newbie runner and this has been one of my favorite podcasts! Claire is so personable and breaks down running terms + lingo so well. As a longtime veggie, it is helpful to gain nutrition + recovery tips. Excited for future episodes 🙂!!! allylovespodcasts via Apple Podcasts ·United States of America ·01/12/2023 ⭐⭐⭐⭐⭐One of my fav running podcasts! I found Claire on Run to the Top and followed her to her own show here. Her insights and those of her guests are always relevant, grounded and applicable to almost every runner! She’s also just very easy and pleasant to listen to. NicT_CO via Apple Podcasts ·United States of America ·01/11/2023

Today the Planted Runner Podcast officially turns one!   This one is a little different to celebrate the milestone. Jeremy Noessel, my audio engineer as well as an athlete I coach, interviews me. I’m in the hot seat spilling all the tea about leaving one of the most successful running podcasts in the world to starting from zero with a brand new show and coaching business. I became a full-time creator, coach, and author all within the last 12 months, and believe me, it was quite a ride.  I’ll share: The behind the scenes details of the past year that I haven’t shared anywhere else Jeremy will share his perspective on what it’s been like from his point of view, and we’ll talk about What’s up next for me, the show, and what I’m doing with my own running Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. I hope you’ll join me for this special conversation that honestly is only made possible because of you. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Highly Recommend! Running into my 40s, as a complete novice, I began listening to many running podcasts. The Planted Runner podcast is my favorite! The topics covered are relevant and interesting. Added bonus: already seeing improvement with my runs. If you’re new to the running scene, find yourself overwhelmed with all the information, or just want to be a better runner…start here! There’s something for everyone, no matter your life stage or experience level. SFElephant  ⭐⭐⭐⭐⭐Great Show I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work. 657$?(5432  ⭐⭐⭐⭐⭐Good positive podcast As a vegetarian/pescatarian, this is a resource to help you feel your best with the hard work of running and make progress when you keep hitting the same wall over and over again. aberrationannie 

Masters runners (those over 40) today are fitter and faster than ever before. How can it be? Have the elite older runners unlocked the running fountain of youth? Let’s find out. We’ll explore how you can get fitter and faster, no matter what your age. We’ll look at: The traditional signs of aging How to slow down the slow down, and we’ll talk about some Factors that you might not even be considering that affect your speed So if you are a runner over 40 or you plan to be, this is the episode for you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Claire is the best podcast host! Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” RunForLong  ⭐⭐⭐⭐⭐Thank you! As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious! HDeGveganrunner  ⭐⭐⭐⭐⭐Great, to the point, podcast Thanks for all the great information! I just listened to the pod on speedwork and loved the info! Would have liked more discussion about the purpose/importance of the recovery portion of interval speedwork. So much conflicting info out there. Would love to hear more! TheGingerTre Music Credits: Music from Uppbeat

At some point in your running you are going to get stuck. It might be a performance plateau, or it could be a motivation issue when you can’t seem to get out of the door for a run when you used to love it so much. Or maybe you are stuck in your head and you can’t seem to will your legs to do what you want. It might seem like it’s a physical limitation, that you just aren’t fit enough or young enough, but more often, it’s mental. Is there a way to get unstuck in all these situations? Let’s find out. On today’s show, I’m joined by Adam Alter, a psychologist at New York University and New York Times Bestselling author. His new book, Anatomy of a Breakthrough, explores how to get unstuck when it matters most.  You’ll learn: Why we often get stuck as runners, especially in the middle, Why our obsession with round numbers and data can be a good thing, and how to work with our natural anxiety with perfectionism and on race day. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Mental Strength! “I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁” klynnsingh ⭐⭐⭐⭐⭐Great info whether you are plant based or not. “I’ll start by saying I’m not a runner(mountain biker), and I’m not plant based. However this has become one of my new favorite podcasts. I stumbled across it by searching “running shoes”. Lots of good health information, and interviews.” Dobbsfamily ⭐⭐⭐⭐⭐Claire is the best podcast host! “Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” Music Credits: Music from Uppbeat

If there’s one book that turned the running world on its head and inspired millions to pick up the sport, it has to be Born to Run.  Christopher McDougall’s first hand tale of drama and barefoot running included an unforgettable cast of characters like Caballo Blanco and Barefoot Ted set in a backdrop of mystery and danger in the Copper Canyon of Mexico. Runners everywhere cast aside traditional running shoes to run free like the sandal-wearing Tarahumara natives Chris chronicled. The book was incredibly impactful and many runners, a decade later, credit Born to Run with their running origin story, myself included. But the advice in the book isn’t without controversy.  Barefoot and minimalist running exploded in popularity in the early years after it was published, but has faded in appeal as many runners got hurt and moved back into more traditional shoes.  High tech running shoes, with space age foam and carbon plates are on the feet of every elite runner and most of the pack behind them. But that doesn’t mean that barefoot and minimalist running doesn’t have its place, even with elite athletes.  Christopher McDougall and his coach Eric Orton are back to explain how. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, Chris and Eric teach some of the lessons in their new training book Born to Run 2.  You’ll learn: How training your feet is critical to running pain free Why fueling your runs with a traditional high carbohydrate diet might not be the best advice for health and longevity And the controversial chapter in the new book that they almost didn’t add Don’t forget to stay tuned all the way to the end for another Mental Strength Minute.  Fortify your mind in 60 seconds or less.  LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Excellent listening “Really enjoying the content and interviews. As a runner returning to the sport after serious mental injury, this podcast is informative, yet light hearted and has helped remind me running should be fun. Smile and flow 🏃‍♂️😊🏃‍♀️” jamie729 via Apple Podcasts · Great Britain · 12/01/22 ⭐⭐⭐⭐⭐Quickly becoming my favorite “My husband tends to be not coachable and overheard your podcast playing while I was getting ready. He stated that you gave the most realistic advice he’s ever heard. That’s a big compliment coming from him!” Sara Vosler via Apple Podcasts · United States of America · 11/27/22 ⭐⭐⭐⭐⭐Informative podcast “I’ve been listening to Claire for a while and have learned so much. Her new podcast The Planted Runner is very informative and to the point. I will continue to be a fan! Thanks Claire!” @luvtoshred via Apple Podcasts · United States of America · 11/26/22 Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG

If you’re a marathoner training for a spring race and you’re running goal marathon paced workouts in January, you’re doing it wrong. Let’s explore a better way. In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon. We’ll go over: Why the timing of race-specific workouts matters Why and how to plan workouts that focus on overall fitness instead, and When to narrow your focus so you peak exactly on race day I’ll also give you some examples of my favorite race-specific workouts from the 5k to the marathon. This is a topic that will probably bust a lot of common myths out there about race training whether you are brand-new to racing or you’re a veteran runner looking for ways to sharpen up your fitness at exactly the right time. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Run, Grammy, Run I am so grateful that I found this podcast that provides so many tips and informed support for me as a be 63 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interview with Shannon Thomas on how to mentally motivate oneself or your personal motivational story, I as a 63 year old marathoner find much inspiration and training tips. Thank you! I hope to join your PR Team soon. PearceCat  ⭐⭐⭐⭐⭐Injury free I have learned so much since I started listening to this podcast. I have been improving every this year. I share your podcast with everyone in my Run group. this weekend, I will be running my first marathon, and I am the strongest I have ever felt. Thank you for teaching me how to improve my life and my running. Sonya Sutton, 01/11/2024 ⭐⭐⭐⭐⭐My favorite running podcast I love this podcast as a recreational masters runner. I learn something new and gain helpful insights and practical tips from each episode even without being plant-based myself. M_Guerrero42 Music Credits: Music from Uppbeat

Des Linden is not your typical marathon champion. Instead of emulating others, Des blazes her own path. Some might say that she even prides herself on not doing things like everyone else. And when someone tells her she can’t, she figures out a way to prove she can. Des is a two time Olympian and became the first American woman in 33 years to win the Boston Marathon on a brutally cold and rainy Patriot’s Day in 2018. At age 39, she is still competing professionally and will be toeing the line at Boston again this year. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today I’m sharing my conversation with Des Linden. You’ll learn: Some of the stories behind her historic win in Boston How her training has changed as she has gotten older, and Why she keeps showing up in the sport when some would say her best years are behind her. Des has written a memoir of her life and incredible career which will be out April 4th called “Choosing to Run.”  In it she shares the behind-the-scenes of her amazing accomplishments, some of which she’s never told before. We also talk about why she’s always felt like a little bit of an outsider in the professional running scene and why she wouldn’t have it any other way. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Order Des Linden's book "Choosing to Run." This episode is brought to you by the PR Team. The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day. Not to mention, it’s really fun. I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great information I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara Lykinsreader via Apple Podcasts ·United States of America ·03/21/2023   ⭐⭐⭐⭐⭐Informative and fun! Whenever a new episode of The Planted Runner podcast is released, I feel a surge of excitement! The show”s host and interviewer, Claire, is excellent, and she consistently brings on fascinating guests to discuss topics that are pertinent to me and my running journey. K-town825 via Apple Podcasts ·United States of America ·03/11/2023   ⭐⭐⭐⭐⭐Love the show Recently found your podcast after hearing you speak on another running podcast. Being a plant based runner myself, I really connected with your podcast episodes and I can’t wait to listen more and I would love to read your book too! BooneRunner via Apple Podcasts ·United States of America ·03/06/2023

One of the most common and worthy goals of any marathoner is to be able to race the iconic Boston Marathon.  Now that it’s January, it’s time to begin your Boston Marathon training. But did you know that training for Boston, if you want to get it right, will require you to do a few things differently? While the point-to-point race is a net downhill, terrain is tricky. Factor in the unpredictable weather and you can easily trip up in training. I’ve run the Boston Marathon in both steamy hot weather and icy cold rain and I wouldn’t trade either one of those days for the world.  The training that I did and how I prepare my athletes today includes specific training that you might not need for other marathons and that’s what I’m going to explain today. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, I’m going to go over: What makes the Boston Marathon unique and why you need to change up your training Some common training myths and mistakes many marathoners make, and What kinds of workouts you should include in your Boston Marathon buildup. If you’ve qualified for Boston or are dreaming of doing so one day, you don’t want to miss this. LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold.  Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts.  One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire nails it on so many aspects of running especially fueling with plants. Can’t wait to get a copy of your first book” VibrantVegan via Apple Podcasts · United States of America · 01/06/23 ⭐⭐⭐⭐⭐One of the top running podcasts!! “I’m always excited to see new episodes released and prioritize this podcast over most others!!” AKRunner.LEA via Apple Podcasts · United States of America · 12/29/22 ⭐⭐⭐⭐⭐Awesome! “This podcast is great and in my daily rotation! The audio is great quality and the interviews are very enjoyable. Your content is credible, relevant, and engaging. Keep it up! ♥️” Willow Branchflower via Apple Podcasts · United States of America · 12/22/22   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG

When you’re a runner, summer can be a bit of a bummer.  Every run feels harder and your speed seems to evaporate instantly, unlike the massive amount of sweat dripping into your eyes and staining your clothes. The good news is that all your sweaty work this summer will pay off with faster times in the fall.  Your body will learn how to cool off quicker and more efficiently bring blood and nutrients to your muscles, which will make faster running easier when the weather cools off. So how do you get through those hot races and runs to get those incredible advantages we are hoping for?  I’ll explore how. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, you’ll learn: the science of what is happening when you run in the heat how you can effectively manage hot runs and keep up your training, and exactly what you do to prepare for a hot race day This episode will give you everything you need for all your hot and sweaty runs this summer.  This September, join me and a small group of runners for an incredible running vacation here in Asheville, NC.  We’re staying in deluxe riverfront cabins right where we can run right out our doors.  We’ll feast on chef-catered plant-based meals, enjoy classes and coaching, and so much more.  To learn more about all the cool things we’ve got planned go to www.theplantedrunner.com/retreat.  Spaces are very limited so sign up today. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Practical and pragmatic “Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.” Jkel99  ⭐⭐⭐⭐⭐5 stars “Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?” BenHennessee ⭐⭐⭐⭐⭐High value, actionable advice. “Coach Claire share valuable advice to excel as a plant-based runner. This is the podcast to listen to if you want to reach your running potential at any age, powered by plants!” Kate Galli

Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Marcey: 🏃🏽‍♀️49 years old 🏃🏿Training for a 3:40 marathon in Chicago 🏃🏼‍♀️Ran Boston this spring in 4:09 Learn how I create a custom plan for a Marcey’s redemption in Chicago after a hot Boston this spring. Follow along with the questions I ask each runner: What is your goal? How long have you been running regularly? Do you have any current or recurring injuries?What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? What is the highest amount of weekly mileage you've ever run and how long ago was that? How long is your average/most recent long run? What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking. When do you want to run and rest?  What are your favorite and least favorite kinds of running workouts?  Do you strength train and/or cross train?  What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐The podcast I needed “After a health scare eight years ago, I went plant-based. It changed my life and my health. A year and a half ago, at the now ‘masters’ age of 59, I was out taking a brisk walk as part of my daily exercise and I realized I suddenly wanted to run again. Run like I did when I was a child. It had been so long since I had just taken off and been spontaneous with my physical activity. So I decided then in there ‘I wanna run again.’ I could barely go half a mile without stopping and I had no idea what I was doing. I downloaded a couple of things and finally set a goal; I wanted to run a 5K. Three months later, I finished my 5K and I was hooked on running. I wanted to improve so I went and started looking for podcasts and books. That’s when I found ‘The Planted Runner.’ It spoke to my lifestyle, the way I see the world and gave me instructions that I could follow implement in my day-to-day life. It inspired me at a time of of life when it’s hard to sometimes become inspired. I just recently finished my first 10k at the age of 60 and now I’m training to see if I could possibly do a half marathon. Your podcast in addition to the techniques, recipes, and science-based motivation, has been a game changer. Thank you!” aborders@film180 ⭐⭐⭐⭐⭐Great content “Super informative and educational. Really enjoy the content.” Sara75001  Music Credits: Music from Uppbeat

Walking can actually be your super power to better running.  That’s right, walking can make you a better runner. And I don’t just mean taking the dog out for a walk, which is a literal step in the right direction. I’m talking about the power of incorporating intentional walking before, during, and after your runs. And this is not just for beginner runners. It’s for everyone. How can this possibly help your running? Let’s find out. On today’s show, I’m going to explore the ways walking can help you upgrade your running fitness. We’ll go over how: the run/walk method can be used by more than just beginner runners, walking can actually lead to more running for even the fastest runners, and getting in more walking into the rest of your day can boost your overall fitness. If you want a super simple way to get fitter without much effort, this is the show for you. Want to see me demonstrate this in person?   Here’s your chance! This September, join me and a small group of runners for an incredible running vacation here in Asheville, NC. All paces are welcome, even if you are mostly walking. We’re staying in deluxe riverfront cabins right where we can run right out our doors. We’ll feast on chef-catered plant-based meals, enjoy classes and coaching, and so much more. To learn more about all the cool things we’ve got planned go to www.theplantedrunner.com/retreat. We’ve got just a few spots left so sign up today. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations for at-home strength equipment and other running products I love, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great podcast! “Love listening to the podcast while running! There is a lot of great information!” Sleepy opossum ⭐⭐⭐⭐⭐Great content “Super informative and educational. Really enjoy the content.” Sara75001 ⭐⭐⭐⭐⭐Informative and down to earth “Claire helps to educate her audience on the science of running but does so in a down to earth way. She makes complex things easy to understand. Her ability to understand her audience and passion for running makes this a podcast a must listen for those interested in better understanding running.” SK CND Music Credits: Music from Uppbeat

I am not a plant-based evangelist.  I’m not here to convince anyone to do anything.  But if you’ve already decided that you want more plants in your life and you’re trying to figure out how to do that and get really good at running at the same time, this is the episode you need to hear or watch on YouTube. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, I’m going to go over: The common reasons runners struggle when starting a plant based diet How to build a plant based plate for every meal, and What key nutrients you need to pay attention to for health and performance In this episode, I’ll go over what you need to eat better today, but if you are wanting even more details, I’ve got you. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now wherever books are sold.  I include everything you need to become a better runner all in one place, fueled by plants.  You can order your copy today, OR you can enter to win a signed copy from me for free.   To enter, just write a 5 star review of the podcast on Apple Podcasts.  I read every single one and I will randomly choose a winner at the end of each month for this entire year.  Don’t forget to stay tuned for this week’s Mental Strength Minute.  Fortify your mind in 60 seconds or less.   LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Favourite running podcaster “Well thought out, jam-packed episodes, yet delivered in an easy to listen to format. Relevant topics each week. I look forward to the new episodes on Thursday mornings!” Holly_Mae via Apple Podcasts · Canada · 01/16/23   ⭐⭐⭐⭐⭐Love the podcast! “This is such a great podcast with such a knowledgeable and entertaining host! This podcast is suitable for beginners and advanced/elite runners, as well as just people wanting to find out more about running world. Perfect for listening on the run or during workout.” Aleksandra_op via Apple Podcasts · United States of America · 01/14/23   ⭐⭐⭐⭐⭐I am planted runner too! “I always pick up something new when I listen to Claire's podcast. I have also reached out to her with question on my training and while I am not a client she is always nice enough to take the time and answer my questions. Really respect her!”Read full review » carolruns1010 via Apple Podcasts · United States of America · 01/13/23

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race. But studies show that less than 40% of runners are actually optimizing their taper. How can you be one of the runners doing it right? Let’s find out. On today’s show, I’ll explore what the ideal marathon taper should look like, the common mistakes that runners make during taper, and how to get your mind ready and avoid the “Taper Tantrums” I’ll also cover the best guidelines for marathon taper nutrition based on your size and needs. By the end of the show, you’ll have all the knowledge you need to have a successful taper, setting you up for your best marathon yet.   And don’t worry, you don’t have to take notes or try to memorize all of this! If you want all the details on how to run your best marathon, including taper, just sign up for my free 12 day email course at www.theplantedrunner.com/marathon.  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Guided Visualization podcast: theplantedrunner.com/guided-visualization.   If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire does a really good job of giving great and relevant information without being preachy or repetitive. Episodes are nice and consice when solo and thoughtful interviews when there is a guest.” MrJeffreyW  ⭐⭐⭐⭐⭐Good Information for anyone who runs “I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.” AsterMan ⭐⭐⭐⭐⭐Love this podcast!! “I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!” Seira89  Music Credits: Music from Uppbeat

If you want to get good at something, it can really help to be inspired by someone who has done it before.  It doesn’t mean your road is going to be exactly the same, but studying the journey of others can be like a headlamp in the dark. So today, I’m going to go over the 10 steps I took to go from not running at all to finishing a marathon in 2:58 at age 42. Some of you are familiar with my story but many of you don’t know all the details.  And I want to be completely clear, I’m not sharing this to brag about how great I am, because let’s be real.  I am not an elite runner on any kind of national or world stage. But what I was able to do as a normal mom with a full time job is something that I know others aspire to do.  So I want to break down all the steps I took with the goal of inspiring you to go after your running dreams and make them come true. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. You’ll learn: the key steps that I took that made the most difference in my progression what I did physically to keep improving, and what mindset shifts I had to make to go from being a good runner to a really good marathoner. And of course, you’ll also want to be sure to stay tuned all the way to the end of the episode where I’ll share another Mental Strength Minute to fortify your mind in 60 seconds or less. LINKS: ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ⭐FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join ⭐Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

However you choose to describe yourself, plant-based, vegan, plant-curious, flexitarian, or omnivore, there's overwhelming evidence that eating a diet that is made of mostly whole plant foods is ideal for health and longevity. But how do you actually do that well?  Especially as an athlete? Let’s find out. Today, we are going down under speaking with Kate Galli of Strong Body Green Planet.  She’s a vegan health coach, personal trainer and author, who’s helped thousands of people transform their bodies and their plates. In this conversation, we’ll go over: What the common struggles are going to an animal-free diet and how to overcome them, How to create a simple, sustainable, and delicious plant-based lifestyle, and of course, We’ll address the protein issue:  how much you need as a runner and how to easily get it from plants. Kate also opens up about some really touching topics that I was not expecting. So if you’re ready to figure out the plant-based puzzles in your life, this one is for you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Kate Galli:  https://www.strongbodygreenplanet.com/ Healthification Podcast If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant! Loved episode about plant based protein. Really simplified this topic and the example of what a day of eating could look like was perfect 💕 P.Nela  ⭐⭐⭐⭐⭐Great Podcast! Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :) FaithFirst73  ⭐⭐⭐⭐⭐New Fan! I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with! CdnRnr73 Music Credits: Music from Uppbeat

Surprisingly, the three weeks after your goal race can have a big impact on how you’ll race in the future. In this episode, we’re going to explore the hows and the whys of recovery after the marathon.  We’ll go into: I’ll go over some common mistakes that many runners make in the weeks after their race that actually contribute to fitness plateaus. how to properly recover from your race, when to start running again, and how to get to the beginning of your next training block faster and smarter than ever before, all without burnout or injury. We are right in the thick of marathon racing season so now is the perfect time to start planning this critical transition time. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to www.theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great podcast Just stumbled on the podcast. Was a runner for a few years and have taken time off to raise kids (single parent of 3 young kids) and to transition to a plant based lifestyle. Looking to get back into the swing of things and a few episodes on YouTube and now here has me excited to get back. 123FanFare456  Great Show ⭐ ⭐ ⭐ ⭐ ⭐ I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work. Every episode is filled with great content thank you! 657$?(5432 ⭐ ⭐ ⭐ ⭐ ⭐High value, actionable advice. Coach Claire shares valuable advice to excel as a plant-based runner. This is the podcast to listen to if you want to reach your running potential at any age, powered by plants! Kate Galli  Music Credits: Music from Uppbeat

What if there was a way that you could recover so easily and completely between runs that you didn’t need a day off? I know that sounds too good to be true. But it also could be because right now, you aren’t training or recovering effectively. Let’s find out. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. On today’s show, we’re going to have a conversation about recovery with Run Elite Coach Andrew Snow. He’s a performance and mindset coach for distance runners with a degree in exercise physiology and a master’s degree in biomechanics. He has completed several races over 100 miles, including the iconic Tahoe 200 mile endurance run all on a plant-based diet. We’ll cover: How your training, not your age, has a direct impact on your recovery Some high-tech devices that can speed up injury healing and promote recovery, and How you can maximize your sleep and your nutrition for best results Andrew is also a runner in my hometown so it was great to meet up and plan this conversation on the run. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Get a free pair of Feetures Elite socks with every purchase of Andrew’s Run Elite book for this week only. Good through December 28, 2023. https://www.runelitebook.com/plantedrunner If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐I'm looking forward to every week for this podcast. “I discovered this podcast a couple of months ago and every topic is awesome, with a realistic and professional approach and most important, well produced. I have been an athlete all my life but a plant-based diet athlete for around 10 years, I think this podcast is a gem for us, every week I wait for any topic, doesn't matter if I have experience, I always find a key element to help me to improve. I'm looking forward to every week for this podcast.” Ramses Cano ⭐⭐⭐⭐⭐Love this podcast “Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant!” P.Nela  ⭐⭐⭐⭐⭐Fantastic! “Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice!” Runner Steph Music Credits: Music from Uppbeat

If you’ve ever raced or done a group track workout, you’ve seen them.   Grown men and women in tiny shorts doing exaggerated skipping and hopping. Swinging their legs back and forth. And you’ve seen those runners that look like they are not going for a run, but practicing for a line dance, doing the grapevine back and forth. Should you start swinging, skipping, and dancing, too? Yes.  A little jogging before your runs and races isn’t enough. Those weird, silly rituals really do have specific benefits not only for the workout you’re about to do, but can impact your running fitness overall. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, I’ve invited Dr Eoin (pronounced Owen) Everard to get into the science of the warm up. You’ll learn: What’s going on inside of our bodies as we warm up What kinds of warm ups should be done for what runs and races, and How a good warm up routine can enhance not only the run you are about to do, but your overall running fitness as well Eoin is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. He is the founder of everardpilates.com and has written a book called How To Get To The Line in the Best Shape Possible which you can get for free on his site.   Eoin really is a wealth of knowledge both as a scientist and a competitive master’s runner. So if you are looking to level up your running this conversation will have some really great ideas for you. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  LINKS: Check out Everard Pilates and Eoin’s book, Follow Eoin on Facebook or Instagram ▶️The Planted Runner is now on YouTube! Click here to subscribe and leave a nice comment and you’ll be automatically entered to win a FREE custom training plan. Winners chosen at the end the month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great listen This has so many good tips not just on nutrition but on running form. Really good to listen to and I ended up bingeing them at once! youngerj80 via Apple Podcasts · Great Britain · 10/26/22   ⭐⭐⭐⭐⭐Best running podcast! I’ve been listening to Claire since the Run to the Top podcast and have always enjoyed that show. I love this podcast and enjoy listening on my morning runs. Keep up the great work! leoleoniii via Apple Podcasts · United States of America · 10/22/22   ⭐⭐⭐⭐⭐Excited to hear more! I heard about this podcast on another podcast I love on running. I’m really enjoying the tips and format so far and I look forward to hearing more! JenBmusic via Apple Podcasts ·United States of America ·10/30/2022   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG https://uppbeat.io/t/hemlock/light-breaks License code: 6HPXD16EF0JGKD18

Jennifer has lost nearly 50 pounds and her goal is 2:15 in the Air Force Half.  Can she be ready? Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Jennifer: 🏃🏽‍♀️46 years old 🏃🏿lost nearly 50 pounds in the last 18 months 🏃🏼‍♀️runs or strength trains every day, but says she cuts back when she needs to Learn how I create a custom half marathon training plan for this runner who keeps improving! Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐ ⭐ ⭐ ⭐ ⭐Informative and fun I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit. Piculina ⭐⭐⭐⭐⭐Love listening New listener, long time follower on Instagram. I listened to the PR Training lab for a half marathon. It’s very easy to listen to and such helpful information for experienced runners to new runners. nellie623 Music Credits: Music from Uppbeat

Taylor Swift famously trained on a treadmill for her Eras tour. Sure, but we are not training to be pop stars. We’re runners, and there are a lot of questions about how good of a tool it really is. So let’s explore. On today’s show, we’re going to get into everything you need to know about treadmill running. You’ll learn: If the treadmill is really the same as running outside If you really need to adjust the incline or play around with your speed to make it more like outdoors, And why doesn’t the machine ever line up with your running watch? I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Look forward to this every week! “Out of the few running podcasts I enjoy, this is definitely my first go-to as new ones come out! I’m a vegetarian and definitely still new to the whole running thing, so this show has been super interesting and helpful along the way! Thank you for doing it!” Jessicaa_ ⭐⭐⭐⭐⭐Great show! “I always enjoy listening to the show—I love the realistic and well-balanced attitude towards running and overall lifestyle. Lots of great information and it’s a fun listen!” WeeWonders ⭐⭐⭐⭐⭐PR labs “I’ve been enjoying the PR labs episodes and understanding the thought process that goes into building a race plan” EENYC  Music Credits: Music from Uppbeat

Statistically, there’s a good chance you will get injured this year. Even if you do everything right, like eating and sleeping well, and keeping up with your strength training. It can make you feel helpless when your physical and mental health as well as your identity are defined by running. But if you get through the injury process well, you might even be better off than you were before you got hurt. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today I’ll be talking with Cindy Kuzma and Carrie Jackson who have devoted their careers to helping injured runners. You’ll learn: Specific mental tools and techniques for getting through an injury with your sanity, How to stay active and keep your fitness even if you can’t run, and How you can get through an injury and come back better than before. Cindy and Carrie co-host the Injured Athletes Club Podcast and are co-authors of Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries. Cindy has bylines in Runner’s World, SELF, The New York Times, and more.   Carrie is a Certified Mental Performance Consultant through the Association for Applied Sport Psychology. She’s been featured as an expert in numerous publications such as Outside Magazine, Men’s Fitness, Women’s Health, Runner’s World, and the New York Times. Cindy and Carrie have talked to runners at all levels who’ve been injured and have bounced back. Their stories, tools, and community are an important resource that you won’t know you’ll need, until you do. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Support for this episode is brought to you from my friends at Previnex. They make my new favorite premium, plant-based protein powder called Nourify Plus. I’ll explain more later in the show or head to https://www.previnex.com now and use the coupon code PR15 to get 15% off. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info! Great podcast! “I have truly enjoyed this podcast as I prepare for my first half marathon. Claire’s honest approach to what has worked for her helps me take new ideas and try them out to see if they fit me. I look forward to each one and thanks to the most recent one, I now understand “splits”. Thank you for sharing your wealth of information with us.” Ihleel via Apple Podcasts · United States of America · 02/19/23 ⭐⭐⭐⭐⭐Love this podcast! “I found Clair through her previously hosted running podcast & was excited when she started her own podcast. Great information about running & I am looking forward to reading her book. I’ve implemented some of the information & tips I’ve learned from her into my running.” Laura in Pittsburgh via Apple Podcasts · United States of America · 02/19/23 ⭐⭐⭐⭐⭐Great Information, Awesome Podcast “Thank you for keeping it real and down to earth. I love the podcast on pelvic floor as I am nearing that age where hormonal changes and muscle weakness start to creep in. The information on this podcast, and all the others, is super helpful. Great job, and thank you!” Runner1321 via Apple Podcasts · United States of America · 02/18/23  

Fueling your body properly for running is a fairly complex process, but it can be best summed up in one phrase called glycogen metabolism. Understanding the basics of glycogen metabolism is essential to creating a fueling plan that will enable you to train and race your best. And the science is actually quite fascinating. You’ll learn: how your body creates and uses fuel for any kind of run how you can enhance this process, and how you can improve your glycogen storage to have a greater stash of energy for performance This topic could easily fall deep in the rabbit hole of physiology, biochemistry, and anatomy, but I'm going to hopefully make it easier to understand the process in just a few minutes. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great information! “Claire’s podcasts are well researched and she covers many aspects of running that set her podcasts apart from other running podcasts.” runingNA ⭐⭐⭐⭐⭐Great Coach “Coach Claire is the real deal. She gives advice and insight to improve your running. Her podcast covers a variety of topics; fueling, pacing and other interesting running topics. If you want to become a better runner then listen to her podcast at the very least. Better yet, checkout her personalized training plans.” jharrington4181 ⭐⭐⭐⭐⭐Thank you! “Thank you for your amazing tips on training, fueling and all things running.” MadelineWaters Music Credits: Music from Uppbeat

Runners have been told that heel striking is bad.  Or at least, it’s not nearly as good as a runner who hits the ground on the midfoot. But what if that advice is completely wrong?  What if heel striking is actually superior and can help you run faster? On today’s episode, I’ll be talking to Dr Matt Minard about why he thinks most runners will actually run faster when they heel strike.  You’ll learn: why the way we walk has a lot to teach us about how we run, about the part of your running form that’s way more important than where you land, and how a simple trick, using something you probably have lying around the house, can give you the feedback you need to learn how to improve your running today. Matt is a doctor of physical therapy and runs the company,  Human Movement Optimization, which encompasses his Learn 2 Run brand and continuing education courses.  With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase longevity. I think you’ll find his passion for helping runners like you is clear in this conversation.  And of course, you’ll also want to be sure to stay tuned all the way to the end of the episode where I’ll share another Mental Strength Minute to fortify your mind in 60 seconds or less. LINKS: ➡️FOLLOW Matt on Instagram @learn.2.run l2rtbn.com is Matt’s free course that includes how to make the tennis ball necklace.  Ankle mobility test:  https://infograph.venngage.com/pl/AYwgkflqEs ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ⭐FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join ⭐Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

“Lose weight or die,” Martinus Evans was told by his doctor. He was so angry that he decided to run marathons, but without focusing on weight loss. Along his movement journey, he started a movement of thousands with the Slow AF Running Club. Evans’s story is one of dramatic accomplishment at any size, any speed, or any color. This is an exploration of a movement of back of the packers who are taking their rightful place on the race course working just as hard, if not harder, than anyone else. Martinus and I talk about: His story and why weight loss and marathon running don’t always go together, How training has to be done differently for slower runners, and How to find an accepting community of runners, no matter what your pace. You can probably guess with a name like the Slow AF Running Club that the language in this conversation is going to get a little colorful. We’ve chosen not to censor out the cuss words to keep this authentic. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Inspiration Thank you Clare for the amazing podcast, it’s literally the all non professional runners holy grail to run a sub 3 marathon and grab that BQ. Im learning more and more about my mistakes reading your stories form Instagram an listening to your podcasts and it’s opening me a new spectrum of things and what’s to do to don’t fail ilke many times before. Im hoping that this year will be my sub 3 at Berlin so i can have that thrilling moment when i cross the finish line and knowing that Ive achieved that. Your tips are so simple to follow and so helpful. Thank you for sharing your experience with us to make us a better runners. Greetings from Croatia, Rudi Rudidossantos ⭐⭐⭐⭐⭐Newbie Runner Gaining Inspiration I really enjoyed the episode about the spirituality of running. What an unexpected topic! As a new runner I felt relieved to experienced runners say the first mile is always the hardest. JSTech ⭐⭐⭐⭐⭐Great Podcast! Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :) FaithFirst73 Music Credits: Music from Uppbeat

Watch this episode on YouTube When you are trying to improve at anything, whether it’s business, parenting, or of course, running, the first place most of us go is the internet. We search and fall down rabbit holes. We follow gurus and influencers. We look at this article and that study. And before you know it, you aren’t sure what’s truth, what’s important, and what is just plain myth. So today, we’re going to bust a few of them with strength coach and trail runner, Tera Pruett. In this episode with Coach Tera Pruett, you’ll learn: ➡️What she thinks are some of the biggest myths in the fitness industry ➡️Why a little strength training can be the best thing you can do for your running, and ➡️How you can get started trail running even if you are brand new. Tera has over 25 years in the fitness industry and her passion is helping people discover their true fitness and reach big, scary goals. In her training studio, Tera coaches athletes to cross their first finish line strong and helps them conquer the trails. Tera is an amazing human and I’m thrilled that she will be joining me this September 14-17 for the Asheville Running Retreat. Tera will explain what her role will be at the incredible experience we have planned, but if you are ready to learn more right now, head to theplantedrunner.com/retreat to learn more. There are only a few luxury cabins left, so if you’ve been on the fence about joining us, this is your sign to sign up today. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. LINKS: Tera is giving away a freebie for Planted Runner listeners if you are ready to get into trail running! Get your free trail guide today. Learn more about the Asheville Running Retreat, September 14-17, 2023. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐Love this podcast “So clear, informative, positive, well produced, and just overall a great listen. Fully recommended.” Ron8S via Apple Podcasts · United States of America   ⭐⭐⭐⭐⭐Great info for runners of all abilities! “I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!!” LisaU9 via Apple Podcasts · United States of America   ⭐⭐⭐⭐⭐Perfect running accompaniment “I found this podcast when the host was interviewed on a different podcast and love the content! I listen on my runs and get inspiration for all kinds of running related material. Very happy that I stumbled upon it and can’t wait to read the book” plantedturtlerunner via Apple Podcasts · United States of America   Music Credits: Music from Uppbeat

Ask five runners what the definition of a tempo run is and you’ll probably get five different answers. Let’s clear up all the misconceptions and find out how to get the best out of your tempo runs. And to do that, we’ll have to go all the way to Norway. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today I’m going to explore the tempo run and simplify threshold training. You’ll learn The common myths and errors people make when talking about tempos How to know when you are in what zone and why, and Why running too fast, even just a little, can cause you to completely miss the point. And what does Norway have to do with all of this? I’ll explain that too. Don’t forget to listen all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: This episode is brought to you by the PR Team. The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day. Not to mention, it’s really fun. I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast So clear, informative, positive, well produced, and just overall a great listen. Fully recommended. Ron8S via Apple Podcasts ·United States of America ·02/22/2023 ⭐⭐⭐⭐Great info for runners of all abilities! I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!! LisaU9 via Apple Podcasts ·United States of America ·02/20/2023 ⭐⭐⭐⭐⭐Perfect running accompaniment I found this podcast when the host was interviewed on a different podcast and love the content! I listen on my runs and get inspiration for all kinds of running related material. Very happy that I stumbled upon it and can’t wait to read the book plantedturtlerunner via Apple Podcasts ·United States of America ·02/20/2023

The reality of high-level sports for female athletes is that it is rarely equal, even 50 years after the passage of Title IV. And Lauren Fleshman is here to tell us why. In this episode, you’ll learn: Lauren’s incredibly vulnerable true story with all the highs and lows How Lauren stood up to Nike well before she was famous, and She’ll share her best advice for those still competing today Lauren is one of the most decorated American distance runners of all time, having won five NCAA championships at Stanford and two national championships as a professional. Her writing has appeared in The New York Times and Runner’s World. She is the brand strategy advisor for Oiselle, a fitness apparel company for women, and the co-founder of Picky Bars, a natural food company.  In her new book, Good for a Girl, Lauren shares an intimate look at what it took to become a champion in an industry designed and funded by men and how she nearly destroyed her own body and career.  It is so gripping that it reads like fiction. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. I have to say that I think this conversation was one of the most powerful I have ever recorded and I know you will come away from this inspired. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute.  Fortify your mind in 60 seconds or less.  LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📖The Planted Runner: Running Your Best Fueled by Plants book is now available wherever books are sold!  Order your copy today. 📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: Love your podcast! ⭐⭐⭐⭐⭐ I just recently recovered from a rare medical condition, that was cured from long treatment and a tough surgery about 6 months ago. I ran my first half last November, and prepping for next training cycle for first full in April. You have a wonderful way of presenting excellent information and sharing your thoughts on running and nutrition. Getting into running, I’ve listened to almost every running podcast lol 😂 and found your podcast to be excellent! I don’t find myself picking and choosing topics to listen to on your podcast…I enjoy each one! Fantastic job connecting to all levels of runners! Alan Run831 via Apple Podcasts ·United States of America ·12/17/2022 Excellent listening ⭐⭐⭐⭐⭐ Really enjoying the content and interviews. As a runner returning to the sport after serious mental injury, this podcast is informative, yet light hearted and has helped remind me running should be fun. Smile and flow 🏃‍♂️😊🏃‍♀️ jamie729 via Apple Podcasts ·Great Britain ·12/01/2022 Just Started Listening ⭐⭐⭐⭐⭐ I’m still within the first year of my running adventure. I’ve enjoyed 6 of the Planted Runner’s podcast so far. The editing is good, I enjoy the music and the content is valuable. Love using this podcast to keep running on my mind. Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG

If you are ready to get better results from your training plan, there are three ways to do it. On today’s show, I’m going to go over the simple ingredients that all runners can use to get better at running and how to put them together so that you can improve safely and happily. You’ll learn The three lever concept how these variables affect your training, and How to know when it’s time to pull the next lever. At the end of this episode, you’ll understand how the three lever are really the three pillars of a solid training plan and how to use them in creating your own training plan. Of course if you’d rather not create your own plan, I’ve got you. I’ve created thousands of custom training plans for runners just like you to help them reach goals they never thought possible. Fall racing season will be here before you know it, so get your custom plan made just for you today. Head to www.theplantedrunner.com/plans to learn more.  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great content and best advices for Runners! “I am so happy to have find Coach Claire and her podcast. Her new PR Lab is the first I have ever heard and the experiences of others are very helpful as well. I hope she continue this series. Her advices is so on-point, even professionals on the field will agree with her.” Petzai via Apple Podcasts · Philippines ⭐⭐⭐⭐⭐Great listen! “Recently started listening to Claire and thoroughly enjoy the wisdom she shares from years of experience. As a new but older runner she provides not just inspiration but scientific proof that progress is possible. It’s a great listen!” AnnaPerrott via Apple Podcasts · United States of America ⭐⭐⭐⭐⭐Great source of information “A great mix of topics and a charismatic speaker. I would love an episode on running mechanics, which muscle, bones, ligaments and tendons are activated with each step” agrancea via Apple Podcasts · Canada Music Credits: Music from Uppbeat

Can even moderate drinking be holding you back from your best performances? In today’s episode, we’ll explore the effects of alcohol on your training. We’ll go over: How even small amounts of alcohol affects your sleep and recovery How it’s related to inflammation, dehydration, and performance loss, and ironically Why the popular trend of Dry January might not be as helpful as it seems. This episode is not about judging those who choose to responsibly enjoy alcohol in moderation. Instead, it’s about truly understanding your choices and how they affect your life, health, and your running. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!! “I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire!” Nurserunner💙  ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin Music Credits: Music from Uppbeat

Watch this episode on YouTube Most people think, if you run more, you’ll lose fat. And if you’re training for a marathon, you’ll definitely be running more. Yet many people don’t lose weight. In fact, some people actually end up gaining weight when training for a marathon. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In today's episode, I’m going to look at some reasons why you might gain weight training for a marathon.  You’ll learn: why running lots of miles is no guarantee of fat loss why actively trying to lose weight while training for a marathon is bad for both of those goals, and I’ll share my own story of weight loss while training for fast marathons If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Love the planted runner Claire gives great advice on how to make the most out of each run. I look forward to listening to each episode and love the advice on nutrition as well. Claire, one suggestion. Can we hear more interviews from slower runners? (Not those that say I’m slow but still run 8 min miles. I’m talking back of the pack 11-15 min pace.) Mel@Mal  ⭐⭐⭐⭐⭐Mental Strength! I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁 klynnsingh via Apple Podcasts ·United States of America ·07/06/2023 ⭐⭐⭐⭐⭐Run, Grammy, Run I am so grateful that I found this podcast that provides so many tips and informed support for me as a 62 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interviews with Des Linden or the another mother runner or the team providing injury/ recovery tips, I as a 62 year old marathoner find many helpful gems. Thank you! I hope to join your PR Team soon. PearceCat  Music Credits: Music from Uppbeat

Welcome back to the Three Month Marathon Series where I take you through each of the three months of specific marathon training.  This is Month 2, which is perfect any month of the year that’s about two months away from the big day. You’ll learn: What you should be focusing on in your training this month What your long runs, easy runs, and speed work should look like, and What you should not be doing 2 months before race day This series is the perfect companion to your spring race training this year, so be sure to follow or subscribe to the show to make sure that you don’t miss a single one.  And don’t forget your running buddies!  Share this episode with a marathoner in your life to make sure you both have the best training possible. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica ⭐⭐⭐⭐⭐Best running podcast As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life.  Thank you for fantastic content! Scmilezzz Music Credits: Music from Uppbeat

As a child of the 80s and 90s, Lauren Fleshmen was one of the first generation of women athletes to benefit from a piece of legislation called Title IV. Signed into law in 1972, Title IV expanded on the 14th Amendment, or the Civil Rights Act. It declared that no one could be discriminated against for participating in activities that received federal funds based on their sex. While the promise of equality in sports is codified into law, the reality of high-level sports for female athletes is rarely equal, even 50 years later. And Lauren Fleshman is here to tell us why. In this episode, you’ll learn: Lauren’s incredibly vulnerable true story with all the highs and lows How Lauren stood up to Nike well before she was famous, and She’ll share her best advice for those still competing today Lauren is one of the most decorated American distance runners of all time, having won five NCAA championships at Stanford and two national championships as a professional. Her writing has appeared in The New York Times and Runner’s World. She is the brand strategy advisor for Oiselle, a fitness apparel company for women, and the co-founder of Picky Bars, a natural food company.  In her new book, Good for a Girl, Lauren shares an intimate look at what it took to become a champion in an industry designed and funded by men and how she nearly destroyed her own body and career. It is so gripping that it reads like fiction. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. I have to say that I think this conversation was one of the most powerful I have ever recorded and I know you will come away from this inspired. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  LINKS: When you're ready to take your running, nutrition and mindset to the next level, here are all the ways I can help with freebies, coaching, and discounts. RECENT REVIEWS: Love your podcast! ⭐⭐⭐⭐⭐ I just recently recovered from a rare medical condition, that was cured from long treatment and a tough surgery about 6 months ago. I ran my first half last November, and prepping for next training cycle for first full in April. You have a wonderful way of presenting excellent information and sharing your thoughts on running and nutrition. Getting into running, I’ve listened to almost every running podcast lol 😂 and found your podcast to be excellent! I don’t find myself picking and choosing topics to listen to on your podcast…I enjoy each one! Fantastic job connecting to all levels of runners! Alan Run831 via Apple Podcasts ·United States of America ·12/17/2022 Excellent listening ⭐⭐⭐⭐⭐ Really enjoying the content and interviews. As a runner returning to the sport after serious mental injury, this podcast is informative, yet light hearted and has helped remind me running should be fun. Smile and flow 🏃‍♂️😊🏃‍♀️ jamie729 via Apple Podcasts ·Great Britain ·12/01/2022 Just Started Listening ⭐⭐⭐⭐⭐ I’m still within the first year of my running adventure. I’ve enjoyed 6 of the Planted Runner’s podcast so far. The editing is good, I enjoy the music and the content is valuable. Love using this podcast to keep running on my mind. Music Credits: Music from Uppbeat (free for Creators!):

The sad truth is that most resolutions are abandoned by mid-January. Even by well-intentioned, highly disciplined runners. There is a better way. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In today’s episode, we’ll explore: why most New Year's resolutions fail why January 1st is a bad start date for most people and, what to do instead to create lasting change that you can happily stick to. So before you set a whole bunch of new goals for the next year, take a listen. Now if one of your goals is to run a spring marathon or half marathon, January is the time to start. If you’re pretty DIY but still want the most through custom training plan you can buy, I’ve got you covered. Or if you want the best plan combined with coaching and a fun community, my PR Team is a perfect fit. Let me help you run your best season yet! Head to www.theplantedrunner.com for all the details and sign up today. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin ⭐⭐⭐⭐⭐Great podcast so useful and inspiring “Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍” Night-Owl-3  Music Credits: Music from Uppbeat

What if everything we’ve been conditioned to think about pain and injury is wrong? What if we could heal ourselves on our own faster and more effectively without ever having to stop running? Let’s find out. Today I’m sharing my conversation on Pain and Performance with co-authors Matt Fitzgerald and Ryan Whited about their book of the same name. We’ll explore: Why what we think about pain and injury is fundamentally flawed, Why training, not rest, painkillers, or surgery, is the very best way to heal, and Why our fear and avoidance of pain is making everything worse. Ryan Whited is the founder of Paragon Athletics in Flagstaff, AZ and is a specialist in pain science and physiology. Matt Fitzgerald is an acclaimed endurance sports author, coach and nutritionist, whom I’ve interviewed three times, because his work is so compelling and important to what we do as runners. Their book is truly fascinating and I highly recommend that you read it or at least listen to this conversation before you get injured. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Paragon Athletics: https://paragonathletics.com/ If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!! I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire! Nurserunner💙  ⭐⭐⭐⭐⭐Thank you Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests. Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong. Kate CJ Lin  Music Credits: Music from Uppbeat

GI issues like nausea, heartburn, and diarrhea affect anywhere from 30-90% of all runners. If you're one of them, learning all you can about it can really make a difference in your running and your racing. Because it is an issue that can be fixed, once you figure out the culprit. Let’s find out more. On today’s show, I’ll explore why runners suffer from all kinds of gastrointestinal issues, what you can do to figure out your unique solution, and how to know if something more serious is going on. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Perfect timing 😊 “I am a listener from Asia and I stumbled upon your podcast a year ago. I have been running for a few years now but just recently shifted to a plant based diet. I am so happy I found this podcast. It really helped me a lot and up to now, I’m still learning every episode. It has been tough having this lifestyle, especially where I am from where the resources are very meager. Thank you so much and I always look forward to weekly episodes. Keep it up, I hope you know how much help and inspiration you are able to give 💯” ammmilo ⭐⭐⭐⭐⭐Good Information for anyone who runs “I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.” AsterMan ⭐⭐⭐⭐⭐Great info “Claire does a really good job of giving great and relevant information without being preachy or repetitive. Episodes are nice and consice when solo and thoughtful interviews when there is a guest.” MrJeffreyW Music Credits: Music from Uppbeat

Running should be simple. But when you try to learn about how to get better at it, especially as you age, you’re confronted with conflicting advice, complicated workouts, and confusing nutrition trends that just won’t work for you. On The Planted Runner, I’ll share exactly how to run faster, longer, and feel great doing it at any age, because you don’t have time to waste. I’m Coach Claire Bartholic, and I went from not running at all in my late-30s to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve helped hundreds of runners achieve new personal records well into their 60s and even 70s, with science-backed training, plant-based nutrition, and proven mental strength techniques. Each episode of The Planted Runner is like a private coaching session on the run where you’ll learn from me and the guests I interview. You’ll get actionable lessons to help you become a better runner every week and reach goals you never thought possible. Whether you are training for your first 5k or your 50th marathon, take along The Planted Runner on your next run. Let me show you how your best running is still ahead of you.

Can Matthew finally break 4 hours in Berlin? Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Matthew: 🏃🏽‍♀️40 years old 🏃🏿has a fast mile time, but can’t seem to break 4 hours in the marathon 🏃🏼‍♀️Struggles with hard workouts Learn how I create a custom 14-week marathon training plan for the Berlin Marathon. Follow along with the questions I ask each runner: What is your goal? How long have you been running regularly? Do you have any current or recurring injuries?What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? What is the highest amount of weekly mileage you've ever run and how long ago was that? How long is your average/most recent long run? What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking. When do you want to run and rest?  What are your favorite and least favorite kinds of running workouts?  Do you strength train and/or cross train?  What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Straightforward and so so good! “I love Claire’s approach to running information and knowledge - it’s straightforward and what we need to know. Great listen. And loving the PRTLs and listening to your thought process. 🤗” jamie443321  ⭐⭐⭐⭐⭐Good tips “I like that this podcast gives actual information and advice to recreational runners who want to find their best performance. Claire is easy to listen to and paces the podcast well. I bet she paces her runs well too!” DebE265 ⭐⭐⭐⭐⭐Honest and trustworthy training info. “Have really been enjoying you discussions on training. Being an older runner I can see the errors I have made in my training by now understanding your approach to training and how you prescribe that training. Not to mention what a great vide you offer with your love of running. Will continue to listen and learn.” nothappy1&5 Music Credits: Music from Uppbeat

The sad truth is that most resolutions are abandoned by mid-January.  Even by well-intentioned, highly disciplined runners. There is a better way. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In today’s episode, we’ll explore: why most New Year's resolutions fail why January 1st is a bad start date for most people and, what to do instead to create lasting change that you can happily stick to. So before you set a whole bunch of new goals for the next year, take a listen. Now if one of your goals is to run a spring marathon or half marathon, January is the time to start.  If you’re pretty DIY but still want the most through custom training plan you can buy, I’ve got you covered.  Or if you want the best plan combined with coaching and a fun community, my PR Team is a perfect fit.  Let me help you run your best season yet!  Head to www.theplantedrunner.com for all the details and sign up today. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin ⭐⭐⭐⭐⭐Great podcast so useful and inspiring “Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍” Night-Owl-3  Music Credits: Music from Uppbeat

How confident are you in your fueling for runs and races? On today’s episode, I’m going to go over the essentials of pre-run fueling, even if you have a sensitive stomach.   You’ll learn: why eating something, even if it’s small, makes such an impact, what foods are best before your run, and how to adapt what you eat based on the type of run and the time of day. And I’ll even get into the essentials of fueling your marathon or half marathon so you can start training your stomach today. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. The PR Training Lab is back!  If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcasts.  This is what helps the show grow and reach new runners.  The next step to enter to win is to head to https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great Content Fantastic info and backed by evidence too!  It provides me good reminders as a seasoned runner. VeryVeggieVictoria ⭐⭐⭐⭐⭐Great Running Podcast! One of my favorite running podcasts!  Each episode is filled with useful information and Claire teaches in clear and concise ways.  She also has great guests on the show. Kyle from Duluth ⭐⭐⭐⭐⭐Honest and Trustworthy Training Info I listen to several running podcasts and enjoy all of them, but love your vibe and you are so awesome for sharing running info for all levels of runners.  Look forward to every podcast to keep me motivated and running. nothappy1&5 Music Credits: Music from Uppbeat

We are back on track with new episodes! If you are lucky enough to have access to a local track today, it can be the very best thing to get better and faster at running. Let’s find out why. Today, we’ll go over: the common and perhaps misguided perceptions of track running,  how you can use the track to improve your running, and  the important rules of the track, so you won’t look like newbie out there, even if you’ve never run on a track before. And I’ll also go into why you just might learn to love it. Yep, it’s possible! Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great snack sized bits of running info “Stumbled across this podcast the other day and finding it very useful. Each episode is short and to the point with actionable information for the listener. You won’t find case studies and long episodes with this one, there are time and place for those as well. But sometimes you just want an episode you can get through in one quick setting.” Fireplug 4760  ⭐⭐⭐⭐⭐Tapering episode “Loved listening to this episode it had a lot Of great info!!!” LRod@1002 ⭐⭐⭐⭐⭐Love this podcast! “I’ve been listening to several different running podcasts, but this is the most accessible information in a very straightforward and easy to understand format. I especially love how you wrap with the mental strength minute. Highly recommend!” margarita 2018 Music Credits: Music from Uppbeat

Eventually, if you run long enough, you’ll have knee problems. At least, that’s what some people say. The truth is running is actually quite good for your knees, but try telling that to a runner with knee pain. After all, it’s called “runner’s knee” for a reason. It’s clear that our knees can be a weak point, especially as we age. So what can we do to ensure that we can run pain-free as long as possible? Let’s find out. On today’s show, I’m joined by doctor of physical therapy, Katherine Campbell You’ll learn: Why the structure of our knees can lead to pain, despite our best efforts, How we can strengthen our entire body to avoid knee pain in the first place, and She’ll even reveal how to improve with your lunges and squats, even if they cause you pain right now. So if you’re a runner with knees, they might just be a little stronger by the end of this episode. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Follow Kat Campbell @runwithkat_dpt on Instagram and the RunwithKat show on Facebook! Access to Beginner Strength Blue Print: https://www.runwithkat.net/programs--free-downloadable-pdf.html#/  If you’d like help directly from Coach Claire, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Cheers to year 2!! 🏃‍♀️ As someone who just began their running journey last year this podcast has been integral to building my confidence and success as a runner. I love how the podcast is structured, the length is perfect and never feels too repetitive, there’s always something helpful to discuss! The nutrition tips and strength training have been extremely helpful. I can’t believe it’s already been a year, I’ve listened to every single episode and look forward to what’s to come in the future! leahm110  ⭐⭐⭐⭐⭐Menopause… Thank you for saying the silent part out loud! As a fellow female runner of a proud 54 1/2 (throwback to childhood) it’s so helpful to listen to women talk out loud about menopause, the affects, no matter the level of severity, and tips on how to fight back! I love my aging body and what it’s still capable of doing, rather than focusing on what it can no longer do. Love your podcast! Keep fighting! 🙂 54andstrong ⭐⭐⭐⭐⭐Great information! These podcasts are very helpful! As a long time runner, I’m always interested in new information on training, recovery, and nutrition to improve my running. Can’t wait until the next episode! RealMcCoy2 Music Credits: Music from Uppbeat

Watch this episode on YouTube ENCORE RUN: If you want to get good at something, it can really help to be inspired by someone who has done it before. It doesn’t mean your road is going to be exactly the same, but studying the journey of others can be like a headlamp in the dark. Today, I’m going to go over the 10 steps I took to go from not running at all to finishing a marathon in 2:58 at age 42. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. What I was able to do as a normal mom with a full time job is something that I know others aspire to do. I break down all the steps I took with the goal of inspiring you to go after your running dreams and make them come true. You’ll learn: the key steps that I took that made the most difference in my progression what I did physically to keep improving, and what mindset shifts I had to make to go from being a good runner to a really good marathoner. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Join the Sprint Sessions: 30 minute coaching sessions on the topics that you need the most, from speedwork and intervals, pacing and strategy, race fueling and nutrition, and more. Learn more and reserve your session seat at https://www.theplantedrunner.com/running-year.   If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Mental Strength! “I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁” klynnsingh ⭐⭐⭐⭐⭐Great info whether you are plant based or not. “I’ll start by saying I’m not a runner(mountain biker), and I’m not plant based. However this has become one of my new favorite podcasts. I stumbled across it by searching “running shoes”. Lots of good health information, and interviews.” Dobbsfamily ⭐⭐⭐⭐⭐Claire is the best podcast host! “Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” RunForLong Music Credits: Music from Uppbeat

How do you transform yourself from a casual runner into an endurance athlete?  How do you go from a basic level of running fitness into someone who completes endurance events for fun? On this episode of the Planted Runner Podcast, Coach Claire will tell you how. She will go over: the most important aspects you’ll need to know when you are taking your running up another level the advice she gives all her athletes of all abilities to do, and the things that she wishes she knew when she started getting more serious about running well.   This is perfect if you’ve just fallen in love with running, but experienced runners will pick up a tip or two as well to break through a plateau or simply get a fresh perspective.

Today is going to be a personal one. I’m going to share the real story of why I no longer race marathons, despite the fact that my career today is helping runners race better marathons. I’ll get into: Why I needed to let go of marathon training and racing even though it massively transformed my life for the better My struggles with post-marathon identity, imposter syndrome, and FOMO, and What I am doing now that fills my cup even more than chasing a sub-3 marathon This topic has been requested by a lot of you, especially by the athletes I coach one on one and on my PR Team. I’ve talked about it on other podcasts but I’ve never gone in depth about it, because, well, it’s personal and not the picture-perfect story that always paints me in the right light. But I’m ready to share it, raw and unfiltered, with the hopes that you can maybe sidestep some of the mistakes I made and truly find what matters most to you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great content for runners of all ages and speeds! This podcast has been an excellent resource for me as a runner. It is packed with educational tips and content all in bite-sized episodes. Love it! Brookipye ⭐⭐⭐⭐⭐Best running podcast ever! This is one of the best running podcasts to hear! Very informative and inspiring. I look forward to every episode! Vance1313 ⭐⭐⭐⭐⭐Incredible and informative I love this podcast so much and look forward to its release each week! It’s so informative and helpful and tackles a lot of issues us runners think and worry about silently, it’s so great to have them addressed and helpful solutions along with it. Claire is also very well spoken, and I really enjoy the interviews where she challenges the way her guest thinks/operates, she’s great at adding a different perspective and it helps the guest speaker really dive in deep with their knowledge. Amazing podcast, keep up the great work! CatterBatter  Music Credits: Music from Uppbeat

Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones. The only problem is, well, heart rate training is problematic. So why do so many runners use it? And should you? Let’s find out. Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained.   We go over: The pros and cons of heart rate training How you can determine your max heart rate without going to a lab, and She explains why common formulas and heart rate zones might be more confusing than helpful. If you’ve ever struggled with keeping your heart rate low on an easy run or wondering if it’s getting too high on a workout, we’ll get to the heart of the matter in this episode. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. Running Explained Elisabeth’s Heart Rate Masterclass NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Fantastic! Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice! Runner Steph  ⭐⭐⭐⭐⭐Really love this podcast! Claire is so knowledgeable and her podcast has such a great balance - it’s to the point, easy to understand and always so informative. I love listening to it while I run :) 1 of 2 does not work ⭐⭐⭐⭐⭐Love the podcast As a plant-based runner, very interested in performance this is right up my alley! thank you for all of your tips and tricks Tessla1234  Music Credits: Music from Uppbeat

Can Adrian run his speedy marathon goal in Sydney at the World Age Group Championship? Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Adrain: 🏃🏽‍♀️67 years old 🏃🏿has run 35 marathons, but started late in life 🏃🏼‍♀️wants to learn to combine an ambitious running goal with lots of strength and mobility work Learn how I create a custom marathon training plan for the Sydney Marathon for this September. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries?   4. What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6. What is the highest amount of weekly mileage you've ever run and how long ago was that? 7. How long is your average/most recent long run? 8. What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite kinds of running workouts? 11. Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐ ⭐ ⭐ ⭐ ⭐Informative and fun I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit. Piculina ⭐⭐⭐⭐⭐Love listening New listener, long time follower on Instagram. I listened to the PR Training lab for a half marathon. It’s very easy to listen to and such helpful information for experienced runners to new runners. nellie623 Music Credits: Music from Uppbeat

Running in your 40s, 50s, and beyond is not the same as when you are younger. This is especially true for women going through perimenopause. On today’s show I’m joined by writer, runner, and podcast host Cherie Turner. We explore: How you can still get faster and live your fittest life no matter what your age How perimenopause can affect our lives and our running, and The bright sides of embracing your journey with a fresh perspective Cherie Louise Turner is the host and producer of Women's Running Stories, a podcast where each week, one woman tells a story from her life as a runner. Not only are these women getting better even as they age, they are also crushing the stereotypes of what people think is possible. So if you are a runner who’s getting older, which of course is all of us, stay tuned. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Highly Recommend! Running into my 40s, as a complete novice, I began listening to many running podcasts. The Planted Runner podcast is my favorite! The topics covered are relevant and interesting. Added bonus: already seeing improvement with my runs. If you’re new to the running scene, find yourself overwhelmed with all the information, or just want to be a better runner…start here! There’s something for everyone, no matter your life stage or experience level. SFElephant  ⭐⭐⭐⭐⭐Great Show I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work. 657$?(5432  ⭐⭐⭐⭐⭐Good positive podcast As a vegetarian/pescatarian, this is a resource to help you feel your best with the hard work of running and make progress when you keep hitting the same wall over and over again. aberrationannie  Music Credits: Music from Uppbeat

Use the power of your mind to get the results you want on race day. This episode is a little different than usual. I will guide you through a race visualization just for runners. For best results, lie down in a quiet place, use headphones, and have an open mind.  You’ll experience a detailed picture of race day from the time you awake to the finish line including: Everything you’ll need to go through to have the race of your dreams, What you’ll do when things go wrong, and you’ll imagine All the sights and sounds you’ll encounter for a complete sensory effect With practice, your brain will feel like you’ve already experienced a successful race. If nothing else, you will finish the practice more relaxed and calm. And if all goes well, you will reach the starting line of your race calm yet excited to do your very best.  In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner AIR PURIFIERS from AirDoctor: AirDoctor filters out 99.99% of dangerous contaminants so your lungs don’t have to. Head to https://airdoctorpro.com/ and use promo code PLANTEDRUNNER to receive up to $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, an additional $84 value. RECENT REVIEWS: ⭐⭐⭐⭐⭐Always look forward to a new episode! Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner! Dreamer517  ⭐⭐⭐⭐⭐Mental Strength! I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁 klynnsingh  ⭐⭐⭐⭐⭐Run, Grammy, Run I am so grateful that I found this podcast that provides so many tips and informed support for me as a 62 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interviews with Des Linden or the another mother runner or the team providing injury/ recovery tips, I as a 62 year old marathoner find many helpful gems. Thank you! I hope to join your PR Team soon. PearceCat Music Credits: Music from Uppbeat

If you have a busy life outside of running, and let’s face it, we all do, fitting in your training can be a real challenge. Wouldn’t it be great if you could run less and still be the best runner you can be? Let’s find out how. On today’s show, I’m going to reveal some great ways to better fit your training into your busy life. I’ll go over: Exactly how much time you need to invest in training for endurance races from the 5k to the marathon How to maximize your training into less overall time, and How to organize your schedule so you can train better without wrecking the rest of your life If you’re ready to jump into a new distance or if you are feeling overwhelmed with your current schedule, I’ll share the info you need to maximize your miles. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Amazing podcast! “I absolutely love this podcast. Every episode is so interesting and informative and I really enjoy listening to the guests that Claire interviews each week. I also love the PR training labs and have already learned so much about my own running and nutrition through listening to Claire’s knowledge and expertise. I can’t wait for the next episode!” MarieAD38 ⭐⭐⭐⭐⭐The podcast I needed “After a health scare eight years ago, I went plant-based. It changed my life and my health. A year and a half ago, at the now ‘masters’ age of 59, I was out taking a brisk walk as part of my daily exercise and I realized I suddenly wanted to run again. That’s when I found ‘The Planted Runner.’ It spoke to my lifestyle, the way I see the world and gave me instructions that I could follow implement in my day-to-day life. It inspired me at a time of of life when it’s hard to sometimes become inspired. I just recently finished my first 10k at the age of 60 and now I’m training to see if I could possibly do a half marathon. Your podcast in addition to the techniques, recipes, and science-based motivation, has been a game changer. Thank you!” aborders@film180 ⭐⭐⭐⭐⭐Tapering episode “Loved listening to this episode it had a lot Of great info!!!” LRod@1002 Music Credits: Music from Uppbeat

Want to make running easier with the power of your mind? Here are 15 simple mind games that can almost instantly turn a tough run into a much easier one.   You’ll learn: How to change negative self talk What mind games you can use to distract you, and How to make an identity shift to change your perspective I will warn you that listening to this once is probably not going to be enough to change your running immediately.  Just like running workouts build your legs when you do them consistently, your mental work is something you'll also need to practice repeatedly to get results. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Very informative I love that the information on this podcast is backed by science and reputable.  Great information for any runner. Lydia Averette ⭐⭐⭐⭐⭐Fantastic! Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice! Runner Steph  ⭐⭐⭐⭐⭐Really love this podcast! Claire is so knowledgeable and her podcast has such a great balance - it’s to the point, easy to understand and always so informative. I love listening to it while I run :) 1 of 2 does not work Music Credits: Music from Uppbeat

What if I told you there was a way to get stronger, become more mobile, lower your risk of injury, and even get faster at running?  It wouldn’t take much of your time and you might even find that you actually like it. This is the promise of pilates for runners.  Now before you roll your eyes at yet another thing that you have to add to your to-do list, the benefits may just be worth the investment.  It might even be a way to partially replace or even entirely replace the work that you are already doing. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, you’ll learn: Exactly what pilates for runners really is How it can help you improve your physical strength, mental strength, mobility, and even your speed, and How some runners even use it to replace all their work in the gym I’m joined today by Liz Patient.  Liz is the founder of Pilates for Runners, she delivers specialized online pilates sessions for a huge range of runners and has built up an extensive expertise and following in doing so. Liz is a passionate trail runner, Pilates instructor and advocate of movement. In 2018 after being plagued by running injuries and niggles she began to adapt her Pilates practice specifically to support running. It transformed her running form and performance. Since then, she has helped a huge range of runners from beginners to marathon and ultra-runners, with her unique online Pilates for runners sessions. So if you hate going to the gym, but know you should, or if you are looking for an alternative, this one is for you.   LINKS: 7 days of free Pilates for Runners sessions:  https://pilatesforrunners.activehosted.com/f/29 ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans   RECENT REVIEWS: ⭐⭐⭐⭐⭐Run away with plants Love this podcast. Great discussions and information. Relevant, timely,AND educational. I even listen WHILE running drpaula9 via Apple Podcasts ·United States of America ·01/08/2023 ⭐⭐⭐⭐⭐So useful and enjoyable Claire had so much useful knowledge and relatable experience, regardless of what level you are running at. Great interviews that are always a joy to listen to TheStonehenge via Apple Podcasts ·United States of America ·01/07/2023 ⭐⭐⭐⭐⭐Love this podcast I am 58 and after 12 years of being a runner I finally got the nerve to register for a marathon. This podcast is giving me practical advice for how to get it done but more importantly it’s making me believe I can actually do this. So glad I found this podcast!! ijmcfarland via Apple Podcasts ·United States of America ·01/07/2023   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG  

Do you have your heart set on a certain finishing time for your next race? Most runners are racing to see if they can go farther or faster than before, which means that you’ll be in uncharted territory. How do you KNOW what your goal pace should be? You can't. But there are some good ways to at least figure out if you are being realistic or ridiculous with your goal pace. In today's episode of The Planted Runner Podcast, I'll explore: how you can get pretty darn close to predicting a realistic race goal, the pros and cons of those race predictor calculators online, and if you’re a 5k runner, the prediction process might just be a little easier Unless you’ve got a crystal ball or a time machine, this is the next best way to more accurately predict what you are capable of on race day.

Strength training is a completely different physiological stimulus from running.  It provides distinct benefits that you just can’t get from running, but are crucial to health and optimal performance. The two main benefits of strength training are that it prevents and helps heal injuries, and it enhances performance. Done properly, strength training creates a foundation for injury-free running and allows you to keep up with increasing mileage and intensity on your runs. And on the performance side, studies have shown that resistance training improves running economy and endurance muscle fibers. Research has also linked weight training to better body composition and resting metabolic rates.  Not to mention, strength training is particularly important as we get older, in a way that running alone is not.  Recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast-twitch muscle fibers, which is part of why we slow down as we age. To say it another way, if you are afraid of getting slower as you get older, making strength training a part of your routine will slow down that slow down. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, I’m going to go over: 💪just how much strength training endurance runners need,  💪🏽when is the best time to do it, and  💪🏻exactly what kinds of exercises work best for better performance and injury prevention. And I’m also going to explain when it’s okay to break all the rules and just get it done. Don’t forget to stay tuned all the way to the end of the episode for this week’s Mental Strength Minute.  Fortify your mind in 60 seconds or less. LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans 📖The Planted Runner book is now ready for pre-order!  Head to theplantedrunner.com/book. RECENT REVIEWS: ⭐⭐⭐⭐⭐Sigue así ! Buenísimo este podcast 😄 “Hola, Claire. Soy de Peru 🇵🇪 y me gusta mucho escuchar tu podcast. Te sigo en IG y vengo desde allí. Tus temas son útiles para todo runner, las entrevistas muy interesantes y espero que continúes con este podcast 😊” LizLole via Apple Podcasts · Peru · 11/21/22 ⭐⭐⭐⭐⭐Amazing show… my kind of host “Got to know about this show by MTA podcast. This is amazing, you got me the moment you said “you don’t have to follow the plan 100%” . Life isn’t perfect but that’s okay 👍” Sudhir kesharwani via Apple Podcasts · India · 10/30/22 ⭐⭐⭐⭐⭐Great listen “This as so many good tips not just on nutrition but on running form. Really good to listen to and I ended up binging them at once!” youngerj80 via Apple Podcasts · Great Britain · 10/26/22   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG

Most people run far slower than their potential on race day. This is typically not due to lack of fitness, but rather not following a good marathon pacing strategy. On today’s show, we are going to explore the details of marathon pace strategy. You’ll learn: Why the concept of negative splitting can help you finish faster How you can practice for this in training, and I’ll share  The free tool that I use to create exact mile or kilometer splits for any course Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Love the content I’m a new runner and listening to the topics on this podcast, especially the ones related to injury and impacts of running on mental state is so helpful! Thank you, I hope to gain more marathon training tips! Jay-runs  ⭐⭐⭐⭐⭐Weight Gain While Marathon Training Hi Coach Claire, I really enjoyed your episode about weight gain while training for marathons. I have just started training for my first marathon so this episode came at just the right time. Like a lot of us, I have put pressure on myself to lose a few pounds so I can be “faster.” Since this episode I have put my scale away and started listening to what my body needs rather than what the number on the scale says. Thank you! Jill Dumbomommy  ⭐⭐⭐⭐⭐Great podcast so useful and inspiring Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍 Night-Owl-3  Music Credits: Music from Uppbeat

Better running form makes a huge difference in running your best.  But you can't just go out and try to run with better form.  Well, at least not for very long. Your body will soon revert back to however you always run once your mind starts thinking about what's for dinner or what you're doing this weekend. BUT there are great ways to train your mind and your body to run better.  It's just that most of them don't happen on the run. Want to know who arguably has the best running form in the world?  Of course, it's the non-arguably best marathoner who's ever lived, Eliud Kipchoge. On today's Planted Runner Podcast, you’ll learn: exactly why his form is so good  what good running form should feel like how you can get a little closer to running like the best in the world Spoiler alert:  You won't ever run like Kipchoge.  Not even the rest of the elites run like him.  But he can teach us to run better in our own unique way.

Running in your 40s, 50s, and beyond is not the same as when you are younger. This is especially true for women going through perimenopause. On today’s show I’m joined by writer, runner, and podcast host Cherie Turner. We explore: How you can still get faster and live your fittest life no matter what your age How perimenopause can affect our lives and our running, and The bright sides of embracing your journey with a fresh perspective Cherie Louise Turner is the host and producer of Women's Running Stories, a podcast where each week, one woman tells a story from her life as a runner. Not only are these women getting better even as they age, they are also crushing the stereotypes of what people think is possible. So if you are a runner who’s getting older, which of course is all of us, stay tuned. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner AIR PURIFIERS from AirDoctor: AirDoctor filters out 99.99% of dangerous contaminants so your lungs don’t have to. Head to https://airdoctorpro.com/ and use promo code PLANTEDRUNNER to receive up to $300 off air purifiers! Exclusive to podcast customers, you will also receive a free 3 year warranty on any unit, an additional $84 value. RECENT REVIEWS: ⭐⭐⭐⭐⭐Highly Recommend! Running into my 40s, as a complete novice, I began listening to many running podcasts. The Planted Runner podcast is my favorite! The topics covered are relevant and interesting. Added bonus: already seeing improvement with my runs. If you’re new to the running scene, find yourself overwhelmed with all the information, or just want to be a better runner…start here! There’s something for everyone, no matter your life stage or experience level. SFElephant  ⭐⭐⭐⭐⭐Great Show I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work. 657$?(5432  ⭐⭐⭐⭐⭐Good positive podcast As a vegetarian/pescatarian, this is a resource to help you feel your best with the hard work of running and make progress when you keep hitting the same wall over and over again. aberrationannie  Music Credits: Music from Uppbeat

How did I build my way to a 2:58 marathon at age 42 with no injuries? A big part of it was strength training. If you don’t want to be one of the 50-80% of runners who gets injured this year, proper strength training can help hedge your bets. While there’s no way to 100% guarantee that you’ll be one of the lucky healthy runners, strengthening your body for running can make a big difference. Today, I’m introducing you to my strength coach, Ryan McMullen. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this conversation, Ryan and I will go over: Exactly how much and what kind of strength training helps runners best Whether we should lift heavy or light or both And why and how you should mix up the ratio of strength training to running in different seasons I also ask Ryan what it’s like to train me and I promise you I didn’t edit his answer at all! Ryan has worked with hundreds of clients on nutrition, strength training, and more. He has owned a CrossFit gym in California since 2014 (but don’t worry, he doesn’t make me do CrossFit!). He coaches nutrition and strength with MetPro and helps clients navigate their goals from weight loss, body composition changes, training programs, and increasing performance across a wide range of different sports. Including runners like us. Now, a little warning that Ryan and I have a few differing opinions on certain aspects of training for endurance runners, which you’ll hear. But that’s actually pretty great since there are lots of ways to build muscle and my preferred way might not be the most effective for you . LINKS: Learn more about MetPro or schedule a call to work with Ryan. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. ⁠ 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Very informative! Love this podcast, it’s so great to hear running advice specifically for plant-based (vegan in my case) runners! However, there is also plenty of information that would be relevant to all athletes (for example, the Lauren Fleshman episode). JTD813  ⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners I’m a newbie runner and this has been one of my favorite podcasts! Claire is so personable and breaks down running terms + lingo so well. As a longtime veggie, it is helpful to gain nutrition + recovery tips. Excited for future episodes 🙂!!! allylovespodcasts  ⭐⭐⭐⭐⭐One of my fav running podcasts! I found Claire on Run to the Top and followed her to her own show here. Her insights and those of her guests are always relevant, grounded and applicable to almost every runner! She’s also just very easy and pleasant to listen to. NicT_CO 

Goals, in running and in life, are necessary for improvement, but sometimes your big goals can take away the joy of the journey. Thankfully, there are plenty of ways, backed by research, that we can achieve our dream goals without sacrificing our enjoyment of the present moment. Today’s conversation is with the incomparable Lauren Fleshman, a former pro runner and author of the groundbreaking bestseller Good for a Girl.  This is Lauren’s second time on the show and our talk today is perhaps even better than the first. She’s celebrating the 10th anniversary edition of her Believe Training Journal which is designed to be a simple and effective way of getting to know yourself as a runner and can be a road map to achieving your goals. We go over: How a few minutes of pen to paper can profoundly shape your training How goals can shift as you age, and How you can inspire kids and yourself to be runners for life Lauren has a unique yet relatable perspective on how running affects us throughout our lives that I know you will enjoy. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica ⭐⭐⭐⭐⭐Best running podcast As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life.  Thank you for fantastic content! Scmilezzz Music Credits: Music from Uppbeat

What is the difference between good, challenging training and over-exercise? After all, running for hours and hours training for long distance events is definitely far more exercise that we need to be healthy and fit. But when is it really considered over-exercise? It can happen pretty quickly when we undereat. Undereating paired with high amounts of training will start to set off alarm bells in the body. One of the first things that the body will sacrifice in women is reproductive health. In this state, your body has decided that there’s not enough food for you as well as another life, so it prepares for survival instead of fertility. Once you’ve lost your period, consider yourself warned that you’ve crossed a very dangerous line for your health. And what you might not know is that this doesn’t just happen to skinny people. You can be at risk no matter what your size, even if you have weight to lose. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today, I’m talking with Cynthia Donovan, also known as the Period Nutritionist. She’s a registered dietician who works with women with Hypothalamic Amenorrhea to help them get their period back, restore their health, fertility & find balance with food & exercise. Today you’ll learn: Why under fueling during running can be so detrimental How to work with your body to train hard and fuel well And how to re-evaluate the image you have of an athletic body and what it can do properly fueled Clearly this episode is mostly geared towards pre-menopausal women, but the theme of fueling properly is critical to everyone, no matter what your age or gender. So please share this one with all your running buddies. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Find Cynthia @period.nutritionist and periodnutritionist.com Cynthia mentioned two Instagram accounts: @menopause.nutritionist @periomenopause_nutritionist ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Concise helpful advice I liked Claire on run to the top, and I like that she has her own show now! My family is plant-based and loves to run, so it’s a good fit for us. Plus Claire is great at summarizing and making sense of sound running advice which is very much appreciated. Watson R via Apple Podcasts ·United States of America ·03/04/2023 ⭐⭐⭐⭐⭐Amazing running podcast Claire gives such great information and breaks things down so well. Not just about plant based running, though she also goes into that sometimes, of course. Highly recommend!! HandfulOfChips via Apple Podcasts ·United States of America ·03/02/2023 ⭐⭐⭐⭐⭐Great Running Content Very educational podcast that covers a wide array of running topics. Claire breaks down concepts for all levels of runners and the way she formats the show keeps it interesting Nodnarb Runs via Apple Podcasts ·United States of America ·02/26/2023  

What does it take to become a champion? Sure, you need to have talent, and drive, and access to the sport you want to play.   But it also takes some luck right from birth. If you don’t have a supportive family with the means and desire to help you on the right path, your road is going to be a lot tougher. Gwen Jorgensen became the United States’ first Olympic gold medalist in the triathlon in 2016. But her path to Rio was not a traditional one. She went through a lot of ups and downs and she wants to help the young athletes that come up behind her, by learning from her mistakes and learning what she did right. But as great of an athlete as Gwen is, she knew that the talent for writing a book belonged to others in her family. Her mom, Nancy and her sister Elizabeth, are both teachers and writers. So the three of them set off to write a guide aimed for young girls who are inspired by Gwen’s story and want to learn from one of the best. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, Nancy and Liz Jorgensen tell Gwen’s story and teach some of the lessons in their new guidebook. You’ll learn: How to raise a champion athlete How goal setting can be transformational for athletes of all ages, and How to balance a high performance lifestyle while being a young athlete If you are a fan of Gwen’s, you know that she just had a baby so she didn’t join us for this one, but I hope to have her on in the future. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  LINKS: Here is the book on Amazon: Gwen Jorgensen: USA's First Olympic Gold Medal Triathlete  Here is a link to purchased signed copies: https://www.booksco.com/signed-copy-gwen-jorgensen Free educator guide: https://download.m-m-sports.com/extras/GwenJorgensen/Teacher_Guide.pdf  For author visits, email nancy.l.jorgensen@gmail.com or elizabeth.jorgensen@gmail.com   Websites: lizjorgensen.weebly.com and nancyjorgensen.weebly.com The Jorgensen family story: Go: Gwen, Go: A Family's Journey to Olympic Gold  On Twitter: @LyzaJo and @NancyJorgense RECENT REVIEWS: Love your podcast! ⭐⭐⭐⭐⭐ “I just recently recovered from a rare medical condition, that was cured from long treatment and a tough surgery about 6 months ago. I ran my first half last November, and prepping for next training cycle for first full in April. You have a wonderful way of presenting excellent information and sharing your thoughts on running and nutrition. Getting into running, I’ve listened to almost every running podcast lol 😂 and found your podcast to be excellent! I don’t find myself picking and choosing topics to listen to on your podcast…I enjoy each one! Fantastic job connecting to all levels of runners! Alan” Run831 via Apple Podcasts · United States of America · 12/17/22 Encouraging and Realistic ⭐⭐⭐⭐⭐ “I’m four weeks away from my first marathon, having started from the couch six months ago. I stumbled across this podcast and was intrigued because I’ve also been eating plant-based for a year. The first episode made me feel much better about my training and the effort I’ve been able to manage so far. I especially enjoyed the advice to concentrate on process goals instead of focusing solely on achievements. I’m looking forward to the next episode!” Action Pants Ben via Apple Podcasts · United States of America · 08/24/22 Striving upward ⭐⭐⭐⭐⭐ “Claire is amazing on how she will navigate your running to next level…no matter where you are at…she explains so eloquently her simple methods on striving upward to next level..her podcasts are so enjoyable and I ALWAYS reap the benefits of her science based information….incredible lady!!!!” mindytinkerbell via Apple Podcasts · United States of America · 08/19/22   Music Credits: Music from Uppbeat

If you’ve just raced a marathon or half marathon, you know that you need to recover.  But how long will that take? It’s more than your body that’s been through the experience of training and racing.  Your mind, your relationships, and perhaps even your identity itself have been affected as well and need recovery.  No app or GPS watch is going to be able to quantify those things in hard data. Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. Today  I’m going to get into the three critical weeks of recovery after your big goal race.  I’ll go over:  The do’s and don’ts in the critical three weeks after race day How to properly structure your return to running, and How a great recovery can improve your next cycle and the rest of your life. Don’t wait until after the race to listen to this one! And be sure to listen all the way to the end for another Mental Strength Minute.  Fortify your mind in 60 seconds or less. This episode is brought to you by the PR Team.  The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day.  Not to mention, it’s really fun.  I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐Thank goodness! “I followed Coach Claire for her entire years long run on Run to the Top, although I was always about 6 months behind. Recently caught up to her departure from there and was so glad to find she started her own podcast. Especially after I tried listening to the new format at RTTT but could not handle it. Have always loved her style and method of presenting the science and how she interviews relevant people. Plus the fact that she is plant based makes it all the better. Being a 65 year old plant based runner, I would love to hear more on running and aging. ~aCountryVegan” Later_Dude via Apple Podcasts · United States of America · 04/04/23 ⭐⭐⭐⭐⭐Great information “I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara” Lykinsreader via Apple Podcasts · United States of America · 03/21/23 ⭐⭐⭐⭐⭐Thank you! “As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious!” HDeGveganrunner via Apple Podcasts · United States of America · 03/23/23 Music Credits: Music from Uppbeat   

Watch this episode on YouTube Just how much fatigue should you feel in training and when have you crossed the line? On today’s episode, I’m going to get into the science of fatigue.  You’ll learn: why a certain amount of fatigue is actually important as a runner how to use fatigue to your advantage, and how to know how much is too much fatigue Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. This episode will give you everything you need to use fatigue to your advantage. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. I’m a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great information! “I follow Claire on Instagram and now just found her podcast. Such good information for running and nutrition! I am now adding this to my podcast rotation!” Hjbrown03  ⭐⭐⭐⭐⭐Claire speaks to me! “I stumbled on this podcast trying to find someone who teaches running and valuable tips in a more simplified way for beginners like me - and Coach Claire breaks it down so clearly and her mental strength minute is what I look forward to whenever I struggle with my own beliefs! Thank you!!!!” MaverickTX88  ⭐⭐⭐⭐⭐Favourite running podcaster “Well thought out, jam-packed episodes, yet delivered in an easy to listen to format. Relevant topics each week. I look forward to the new episodes on Thursday mornings!” Holly_Mae

Running vacations or running retreats are back with a vengeance because runners like you and me are ready to get back together in person and share a unique experience that we will never forget. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this conversation, I’ll be talking with Sarah Bowen Shea of Another Mother Runner, who has been leading running retreats for over a decade. You’ll learn: What to expect on an all-inclusive running retreat, especially if you’re going on your own, What to pack, and How going on a running vacation can dramatically change your life Of course, most of you know that I’ll be hosting my first official running retreat this September here in beautiful Asheville, NC, so I wanted to learn from Sarah what makes curated trip for runners so special. Quick reminder that early bird pricing for Asheville does end March 1, 2023, so head to theplantedrunner.com/retreat to reserve your spot now. Sarah Bowen Shea hosts running retreats for women all across the country. Learn more here about the amazing trips she puts on and find her @TheMotherRunner on Instagram; @SBSontheRun on Twitter; @AnotherMotherRunner on Facebook Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https://amzn.to/3itDFx1 (as an Amazon Associate I earn a small commission from qualifying purchases) or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐Great info to be better “I really appreciate the way Claire approaches the topics on her podcast. Each episode has great energy (which works well as I listen on my runs) but also matches scientific insights with practical advice. I’ve learned a lot and explored topics I didn’t know I needed to think about to be a better and healthier runner” Dougship via Apple Podcasts · United States of America · 02/10/23   ⭐⭐⭐⭐⭐Great Information!! “I just found this podcast and I’m absolutely in love with all of the information that I’m learning from Claire. I’ve been running for 10 years now and I’m transitioning to a vegan lifestyle and this podcast is amazing wealth of goodness!!” Mo runs via Apple Podcasts · United States of America · 02/10/23   ⭐⭐⭐⭐⭐Amazing running podcast “Claire gives such great information and brings on amazing guests on all things running. Not just about plant based running, though she also goes into that sometimes, of course. Highly recommend!!!!” HandfulOfChips via Apple Podcasts · United States of America · 02/10/23  

We all know that to lose weight, you need to burn more calories than you eat. To gain weight, do the opposite. The problem is that calorie counting is massively flawed We are not eating or burning what we think we are. So what are we supposed to do as runners? We’d like to make sure that we are fueling enough with the right kinds of foods–not too little and not too much Today we’re going to explore the complications with counting calories. We’ll get into: Why you are not really eating what you think you are Why you are not burning what you think you are, and most importantly, What we should do about it If you’ve been confused about why you are not getting the results from your nutrition that you are aiming for, you’re about to find out why. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐“I love this podcast as a recreational masters runner. I learn something new and gain helpful insights and practical tips from each episode even without being plant-based myself.” M_Guerrero42 ⭐⭐⭐⭐⭐“I have learned so much since I started listening to this podcast. I have been improving every this year. I share your podcast with everyone in my Run group. this weekend, I will be running my first marathon, and I am the strongest I have ever felt. Thank you for teaching me how to improve my life and my running.” ⭐⭐⭐⭐⭐“I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire!” Si Ell  Music Credits: Music from Uppbeat

If you want to maintain or even improve your running fitness in the fall and winter, you’re either going to make friends with the treadmill or you’ll have to find a way to make peace with the cold and dark. I’ll show you how. On today’s show, we are going to explore how you can get ready for fall and winter running. You’ll learn: Tips to stay motivated and run safely in the dark Exactly how to dress in any kind of weather for any kind of run, and I’ll share my personal experience with a condition that many runners face this time of year, especially women. Even if you’re like me, a die-hard summer lover, you’ll be completely prepared for any condition Mother Nature can throw at you.  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies (including the Winter Layering Guide free printable), personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Love the podcast As a plant-based runner, very interested in performance this is right up my alley! thank you for all of your tips and tricks Tessla1234 ⭐⭐⭐⭐⭐Always look forward to a new episode! Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner! Dreamer517 ⭐⭐⭐⭐⭐Practical and interesting podcast I recently found the podcast and binge on all the episodes. All the episodes are interesting with approachable advise. As a plant based runner I’m thrilled by the advise on plant based nutrition tailored for runners. I found that most running coach include animal products. So I’m so happy I found the Planted Runner. Helli L  Music Credits: Music from Uppbeat

Could your ankles be the cause of your knee pain? YES. But thankfully, this can be improved for most runners. Today we’re going to examine the critical role of your ankle in running. We’ll look at the importance of ankle flexibility, how it relates to your knees and how you can help improve your ankles for better running. Even if you’ve never had knee issues from running, the lessons you learn today can help not only prevent them, but it can literally propel you to faster running. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Game changer. I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire! Carriesian ⭐⭐⭐⭐⭐Practical and pragmatic Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners. Jkel99  ⭐⭐⭐⭐⭐5 stars Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!? BenHennessee  Music Credits: Music from Uppbeat

How much progress can you make in your running in a single year? If you plan it right, it could be more than you can imagine. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, I’ll explore how and why a yearly running plan can be critical to your success. You’ll learn: what happens when you don’t make a strategic plan for your goals, how and when to mix up your distances and your training, and I’ll explore what a well-planned yearly calendar looks like for marathoners, half marathoners, and 5k or 10k racers. This is a very detailed episode that might be a little intimidating to apply to your own running. So let’s do this together. Next week, on December 1, 2022 at 4pm eastern, I’m going to be hosting a live online workshop that is completely free. There will be a limit to the number of runners I can have live with me, but I will have the replay available so you can watch at your convenience if you miss it. I’m going to recommend that you listen to this episode first, so you have an overall sense of the philosophy, and then the workshop will help you put it into practice for you. If you’d like to take part, head to theplantedrunner.com/year to RSVP to this free event with me. If you can’t make it live or you are listening to this after December 1, 2022, you can still get the free planning guide and catch the replay to make 2023 your best running year yet. Don’t forget to stay tuned all the way to the end of the episode for this week’s Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great pod! “Thanks Claire, keep up the great work!!” AB427 via Apple Podcasts · United States of America · 11/17/22 ⭐⭐⭐⭐⭐I’m a fan! “I love these podcasts! Such easy, normal language and I don’t feel like I need my dictionary 😊 The topics so far have helped me tremendously. I especially enjoy the Mental Minutes! I’m planning to use these tips during Richmond Marathon in November!” Feeny 77 via Apple Podcasts · United States of America · 10/06/22 ⭐⭐⭐⭐⭐Planted Runner Podcast “This podcast is perfect for me It provides useful practical information that can be applied on the run While other running podcasts spend some time addressing runners’ concerns this is hidden in usually irrelevant banter Please continue to keep things interesting and inspirational Thanks Claire alwgastromd via Apple Podcasts · United States of America · 10/06/22   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG  

Watch this episode on YouTube Why do we get sore? And wouldn’t it be great if we could just avoid it and still improve? Let’s explore the science of soreness. In this episode, you’ll learn: Why muscles get sore What you can do to avoid soreness, and  Better ways to gauge a workout than how sore you got. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. This episode will give you everything you need to train and run well, without soreness.  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. I’m a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Inspirational, Educational & Awesome I started listening to Claire when she was on her previous podcast. I was so excited when she was developing and started her own podcast. As a nurse, dietitian, mom and mostly plant based runner who started later in life, Claire’s journey resonated with me. But even more importantly, I find Claire to be an incredible resource and enjoyable to listen to. I have learned so much and I love her style as well as the mental minute at the end of each podcast. As a clinician, I find her evidence-based approach critical to healthy success. I subscribe to many podcast and the planted runner with Claire as its host is by far my favorite!! I also heard her being interviewed on other podcasts and she’s equally fantastic and I have to say soy curls are a game changer!!! Thank you Claire!  chayarose ⭐⭐⭐⭐⭐Great Information!! I just found this podcast and I’m absolutely in love with all of the information that I’m learning from Claire. I’ve been running for 10 years now and I’m transitioning to a vegan lifestyle and this podcast is an amazing wealth of goodness!!  mo runs ⭐⭐⭐⭐⭐Great info to be better I really appreciate the way Claire approaches the topics on her podcast. Each episode has great energy (which works well as I listen on my runs) but also matches scientific insights with practical advice. I’ve learned a lot and explored topics I didn’t know I needed to think about to be a better and healthier runner. Dougship

A lot of people use running to lose weight. And some people lose weight to get faster at running. This is the concept of “race weight.” And while it can work temporarily, it can be very, very damaging. But yet, it’s still tempting runners every day. On today’s show, I’ll explore the nuanced and controversial subject of race weight and losing weight in general with running. We’ll explore: The science of race weight How losing weight while training can backfire on physical and mental health as well as performance, and  I’ll share my story and what really matters more than getting ultra lean. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast!! I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring! Seira89  ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/ training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐⭐⭐⭐⭐Informative and fun I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit. Piculina  Music Credits: Music from Uppbeat

Can you learn to master your mind like an elite athlete? Let’s find out. In this episode, you’ll learn: how to silence the voice that tells you to quit, how to shift away from useless perfectionism, and how to reframe your running goals so you always cross the finish line with a smile. Some of these techniques will be immensely helpful to shift your mindset, while others might not be your jam, and that’s okay.  We all have different triggers and issues and my goal is to provide you with as many tools as I can.  Use what works and toss the rest. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Running plans I found your podcast recently and I’m finding it very helpful! I’m coming back from injury and you are helping me to motivate myself.  My last race was 2 years ago!  Foot surgery has a long recovery time! Thanks for all the great content! ⭐⭐⭐⭐⭐Honest and trustworthy training info I appreciate your approach to training and especially your consideration for older runners.  I am 67 years old and I and running my first marathon in December 2025 then being 68 years old.  I have already gained so many helpful training tips and hope to possibly work with you on some coaching later in the year. ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica Music Credits: Music from Uppbeat

Imagine a 3-pack-a-day smoker for 20 years who finally quits. And then goes on to not only qualify for the Boston Marathon multiple times, but accomplishes her fastest times in her sixties and is still going strong. Get ready to be inspired. Today I’m sharing my conversation with Amiee Cords. We’ll go over Her incredible story from smoker to smoking fast, The lessons she’s learned along the way, and Her advice for continuing to improve even as you age. Amiee is a newer member of my PR Team and she’s been a delight to have onboard. I’ll explain more about the PR Team later in the show, but if you are ready to learn more right now, head to https/www.theplantedrunner.com/group. Don’t forget to stay tuned all the way to the end of the episode for another mental strength minute, fortify your mind in 60 seconds or less. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes EARTH BREEZE: Earth Breeze looks like a dryer sheet, but it’s actually a super powerful, ultra-concentrated laundry detergent that you toss into your washing machine in any cycle. It gets even my stinkiest running clothes fresh and clean and there’s no more awful orange jug in my laundry room or in the landfill. Right now, my listeners can get started with Earth Breeze and save forty percent! Go to www.earthbreeze.com/plantedrunner RECENT REVIEWS: ⭐⭐⭐⭐⭐Really love this podcast! “Claire is so knowledgeable and her podcast has such a great balance - it’s to the point, easy to understand and always so informative. I love listening to it while I run :)” 1 of 2 does not work  ⭐⭐⭐⭐⭐Love the podcast “As a plant-based runner, very interested in performance this is right up my alley! thank you for all of your tips and tricks” Tessla1234  ⭐⭐⭐⭐⭐Love the content “I’m a new runner and listening to the topics on this podcast, especially the ones related to injury and impacts of running on mental state is so helpful! Thank you, I hope to gain more marathon training tips!” Jay-runs Music Credits: Music from Uppbeat

Watch this episode on YouTube What if you could fix everything that’s wrong with how you run in a single day? Sounds ridiculous, right? It could actually be true. The way you run clearly has a lot to do with your unique body and your experience, but according to some, it has a lot more to do with your brain. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode with Coach Dex Moore, you’ll learn: What commonalities every runner has with their running form Why changing how you run can massively improve your performance and lower your injury risk, and Why a simple mind shift might just be more important than all the running drills you’ve ever done Dex Moore is a certified running coach and Pose Method Specialist. He has helped hundreds of runners transform their running form in as little as one day with concepts that can apply to everyone. His videos on Instagram show the before and afters of regular runners like you that have taken Dex’s course or worked with him in person and I promise you, the change is phenomenal. You can find him at coachdex_757 to see it for yourself. And I even sent a video of me running for Dex to analyze during this episode and you might be surprised to learn what he said about me! And at the end of today’s show, right after the Mental Strength Minute, I’ll announce this month’s winner of our Apple Podcast review contest. Anyone can win just by leaving a 5 star review of the show. I’ll choose one random winner to win a free signed copy of my book every month this year. You can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: Get 50% off one of Coach Dex’s Courses with the code THEPLANTEDRUNNER at https://www.coachdexrunsquad.com/ If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐ I love the planted runner podcast I like Claire’s diversity of guests. As a senior age group runner I have enjoyed guests who are more like me and who provide inspiration and insight about the benefits or lifetime running as well as debunking myths about the detrimental effects of running. GoJoMa ⭐⭐⭐⭐⭐Great info for runners of all abilities! I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!! LisaU9 ⭐⭐⭐⭐⭐Concise helpful advice I liked Claire on run to the top, and I like that she has her own show now! My family is plant-based and loves to run, so it’s a good fit for us. Plus Claire is great at summarizing and making sense of sound running advice which is very much appreciated. Watson R Music Credits: Music from Uppbeat

Downhill running and racing is a unique challenge that affects you differently than flat or rolling courses. And if you don’t learn to train and race it right, all the gravity in the world won’t help you get a faster finish. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. On today’s show, I’m going to talk all about downhill running and racing. You’ll learn: how downhill running uniquely affects your body how to run downhill properly to minimize the negative effects, and how to train better for a course with lots of decline So if you have a downhill race coming up or if you’d just like to learn how to capitalize on this great training tool without falling on your face, this is the episode for you. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. I’m a certified running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Informative and fun! “Whenever a new episode of The Planted Runner podcast is released, I feel a surge of excitement! The show's host and interviewer, Claire, is excellent, and she consistently brings on fascinating guests to discuss topics that are pertinent to me and my running journey.” K-town825 ⭐⭐⭐⭐⭐The Best Running Podcast on the Planet “If you are a runner and especially a plant-based athlete, the planted runner offers information that is science-based, practical and inspirational. Topics run the gamut from running form to endurance to injury prevention to plant-based nutrition made simple. Claire is a tremendously talented interviewer, likely because she is so very experienced herself. The guests are knowledgeable and clearly dedicated to passing their insights onto others. The podcast is a welcome companion on training runs as often as new podcasts are available. I also find myself returning to certain ones to glean every bit of information out of it I can. Thanks, Claire.” Scott R. from Normal, Il ⭐⭐⭐⭐⭐Great advice and easy to listen to “I was searching for a new running podcast and gave The Planted Runner a try. Wasn’t sure if it would be for vegan runners or exactly how it might connect with me. I loved it! Coach Claire Bartholic’s voice and background music are very easy to listen to. I especially liked her thoughts about result based goals vs process goals. Definitely adding this to my weekly playlist! Highly recommended.” UH_Fridge Music Credits: Music from Uppbeat

There’s an effort in running that is deceptively sweet. It’s not slow enough to be called jogging, yet it’s not hard enough that it feels too challenging.   To many it just feels like “real running.” But if you spend too much time at this medium-effort comfy pace, like many runners do, it can sabotage your training and tank your improvement. This is why it’s called the Gray Zone.   On today's Planted Runner Podcast, you’ll learn: why so many runners find themselves stuck in the gray zone a better way to structure your training for better results, and when it’s actually a great idea to stay in the gray. Sticking to one pace most of the time is kind of like being stuck on a banana seat while all the other kids in the neighborhood have a 10-speed. Let’s upgrade your ride!

Some runners just really, really love to race. So they race. A lot. If this is you, you could be sacrificing performance on the race that means the most. How do you prioritize? Today’s episode is all about tune up races. You’ll learn: when to add a tune up race for maximum benefit and minimum risk how to run your tune up race to best prepare you for your goal race, and alternative ways to use tune ups in your schedule Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Claire is the best podcast host! Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ” RunForLong  ⭐⭐⭐⭐⭐Thank you! As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious! HDeGveganrunner  ⭐⭐⭐⭐⭐Great, to the point, podcast Thanks for all the great information! I just listened to the pod on speedwork and loved the info! Would have liked more discussion about the purpose/importance of the recovery portion of interval speedwork. So much conflicting info out there. Would love to hear more! TheGingerTre Music Credits: Music from Uppbeat

Watch this episode on YouTube If you have a busy life with a stressful job and kids, training for a marathon can seem out of the question. It can be a like a part-time job and yet another thing on your to-do list. But what if marathon training could actually make your stressful life more rewarding and efficient? Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. My guest today is Megan Giguere, an amazing athlete I coach on the PR Team. In this episode, you’ll learn: ➡️How Megan manages a demanding job, a busy young family, all while marathon training. ➡️How best tips for communicating with your partner to make sure everyone is thriving, and ➡️The surprising gift that running has given her that affects nearly every other aspect of her life. If you’ve ever wondered how to fit it all in and still train for big goals, this is the episode for you. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Refreshing “I am 9 weeks out to my 1st marathon and following a training program but was looking for info on nutrition and other perspectives for first timers. The Planted Runner provides straight forward info without wasted filler content. I’m liking it!” bad names ate taken  ⭐⭐⭐⭐⭐The Best Running Podcast on the Planet “If you are a runner and especially a plant-based athlete, the planted runner offers information that is science-based, practical and inspirational. Topics run the gamut from running form to endurance to injury prevention to plant-based nutrition made simple. Claire is a tremendously talented interviewer, likely because she is so very experienced herself. The guests are knowledgeable and clearly dedicated to passing their insights onto others. The podcast is a welcome companion on training runs as often as new podcasts are available. I also find myself returning to certain ones to glean every bit of information out of it I can. Thanks, Claire.” Scott R. from Normal, Il.  ⭐⭐⭐⭐⭐Great Podcast “I have been following Claire with the Planted Runner blog for a while and am thrilled to get to experience her knowledge and sage advise through a listening format. Now I can take her calm demeanor and great speaking voice on my runs!” kbmacaroni  Music Credits: Music from Uppbeat

“Lift heavy” is common, but often bad advice for runners. Runners actually want to do runner-specific strength work. Except…”runner-specific” strength training doesn’t really exist. Confused yet? Let’s sort this out. On today’s show, we’ll untangle confusion around strength training for runners with the help of strength and running coach and physical therapist, Victoria Sekely. You’ll learn: Exactly what lifting heavy means for runners, and if you should even try it How your strength training should change over the year, depending on your goals, and How to time your workouts so they support your running, instead of hurting it. Victoria is the owner of Train Smart Run Strong, a New Jersey-based doctor of physical therapy and running coach. She trains runners all over the world with her strength training programs, with the goal of keeping them strong, healthy, and training well. This is the second time Victoria has been on the show and I’m delighted to have her back. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner EARTH BREEZE: Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐ ⭐ ⭐ ⭐ ⭐Informative and fun I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit. Piculina ⭐⭐⭐⭐⭐Love listening New listener, long time follower on Instagram. I listened to the PR Training lab for a half marathon. It’s very easy to listen to and such helpful information for experienced runners to new runners. nellie623 Music Credits: Music from Uppbeat

The PR Training Lab is now open! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Justine. She’s: 40 years old Training for her first marathon Wants to work on consistent pacing and positive self-talk If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Game changer. I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire! Carriesian ⭐⭐⭐⭐⭐Practical and pragmatic Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners. Jkel99  ⭐⭐⭐⭐⭐5 stars Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!? BenHennessee  Music Credits: Music from Uppbeat

Your running cadence is the pattern or number of steps you run per minute. Increase your cadence and you’re halfway to running faster. Lengthening your stride is the other half of the equation, but doing that can be problematic. It’s far more effective to focus on quickening your feet. Let’s explore why. On today’s show, I’m going to dive into your running cadence. I’ll go over: why focusing on your cadence can be an important tool for gaining speed with lower injury risk, some myths about the ideal cadence for runners, and I’ll explain a few techniques for improving your cadence to help you get faster quicker Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great podcast! “Love listening to the podcast while running! There is a lot of great information!” Sleepy opossum via Apple Podcasts · United States of America · 05/29/24 ⭐⭐⭐⭐⭐Great content “Super informative and educational. Really enjoy the content.” Sara75001 ⭐⭐⭐⭐⭐Informative and down to earth “Claire helps to educate her audience on the science of running but does so in a down to earth way. She makes complex things easy to understand. Her ability to understand her audience and passion for running makes this a podcast a must listen for those interested in better understanding running.” SK CND Music Credits: Music from Uppbeat

Introducing Deepak Chopra: How to Ask AI The RIGHT Questions To Grow, Heal, and Live a More Fulfilled Life from On Purpose with Jay Shetty.

Follow the show: On Purpose with Jay Shetty

Do you ever feel like you're just going through the motions?

Do you ever feel lonely even when you're around people?

Today, Jay welcomes back the legendary Deepak Chopra after six years, to discuss the unexpected intersection of spirituality and artificial intelligence. Together they unpack the beautiful blend of ancient wisdom and cutting-edge innovation.

Jay reflects on his first meeting with Deepak and how their bond has evolved over the years. The conversation quickly flows into one of the most fascinating questions of our time: Can AI actually support our spiritual growth, rather than distract from it? Deepak shares his insights on the mysteries of the universe, the unseen forces that shape our reality, and why he believes consciousness, not matter, is the foundation of everything.

Jay and Deepak break down the fears surrounding AI, from misinformation to war, and why it’s so important for us to grow spiritually alongside our technology. They explore how storytelling, creativity, and love are deeply human qualities that no machine can replicate, and how we can use these gifts to shape a better, more compassionate world.

In this interview, you'll learn:

How to Ask AI Better Questions to Unlock Wisdom

How to Use Technology to Support Emotional and Physical Healing

How to Find Purpose Through the Art of Storytelling

How to Train AI to Reflect Inclusivity and Diversity

How to Embrace Consciousness as the Foundation of Reality

How to Create a Sacred Relationship with Technology

Deepak reminds us that the answers we’re looking for often begin with a better question. And with the right mindset, even the most advanced technology can become a tool for inner transformation and collective healing.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. 

Join Jay for his first ever, On Purpose Live Tour! Tickets are on sale now. Hope to see you there! 

What We Discuss:

00:00 Intro

01:41 What If the Universe Is Just a Giant Digital Simulation?

12:36 How to Train AI to Unlock Ancient and Hidden Knowledge

13:39 Blending AI and Spirituality to Understand Consciousness

18:23 Could AI Really Lead to Human Extinction?

22:34 What’s Actually Holding Humanity Back From Progress?

23:37 How the Human Brain Transformed Over Time

26:11 The 2 Things That Set Humans Apart From All Other Species

27:16 Can Technology Lead Us to True Peace and Prosperity?

28:10 Will AI Replace Our Jobs or Unlock Human Creativity?

30:46 Do You Think AI Can Ever Have a Soul?

31:45 The Gender and Racial Bias Hidden in AI Systems

32:33 How to Build More Inclusive and Equitable AI Models

33:32 Why a Shared Vision Can Solve Any Problem We Face

36:13 Would You Trust AI to Know You Personally?

36:57 How You can Use AI to Get Better Sleep

37:29 Can AI Actually Give You Good Relationship Advice?

38:07 How AI Can Help You Find and Nurture Love

38:29 Why Personal Growth Solutions Should Never Be Generic

39:41 Your DNA Holds the Footprints of Human History

42:33 Rethinking the Big Bang: What Science Still Can’t Explain

44:31 Is Everything You See Just a Projection?

47:48 Why Fear of the Unknown Limits Our Growth

48:52 Want Better Answers? Ask Better Questions

51:41 The True Secret to Longevity Isn’t What You Think

54:30 How Your Brain Turns Experience Into Reality

55:08 Why Consciousness Is Still Life’s Greatest Mystery

56:28 The First Question You Should Always Ask AI

58:38 How ChatGPT Can Spark Deeper, More Intelligent Questions

Episode Resources:

Deepak Chopra | Website

Deepak Chopra | Instagram 

Deepak Chopra | TikTok 

Deepak Chopra | Facebook

Deepak Chopra | YouTube

Deepak Chopra | X

Digital Dharma: How AI Can Elevate Spiritual Intelligence and Personal Well-Being

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DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.