The Planted Runner

Most people think the sixth sense is about seeing dead people. But it’s actually balance which is critical to health, injury prevention, and longevity. How’s your balance?  Do you actively work on it?  And what does balance have to do with running and performance? 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. In this episode, we’re going to explore your real 6th sense, balance.  You’ll learn: How balance training can prevent injury How it can improve performance, and Exactly what exercises you can do to improve your balance today. This is one of the most underrated training practices that runners can do that is also super simple and effective.  If you know a runner that is missing out on balance training, now is a good time to go ahead and share this episode with them. 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: ⭐⭐⭐⭐⭐More Masters Topics Have only listened to one podcast, the recent one on Master Runners.  It was excellent and I would strongly recommend many more episodes on just that subject. We runners from the Jimm Fixx era are still at it and are interested in topics that will help us run forever! DeBK265 ⭐⭐⭐⭐⭐Amazing Content! Found running 5 years ago at age 64.  Claire’s podcast is a big part of why I am still at it and improving. I particularly love the PR Training labs which help me build race plans.  So many running podcasts are filled with non-pertinent chatter.  Claire is succinct and provided tons of helpful content.  When she interviews guests, she asks excellent questions and chisels home the “meat” (all while being plant-based!! 😜). Claire is a delight to listen to. S. Feralio ⭐⭐⭐⭐⭐Coach Claire is very helpful! I’ve listened to this podcast for a while now and really enjoy the content.  Episodes are typically concise and on a specific topic that tends to be helpful for the average runner looking to improve.  Give it a try! Rollem123 Music Credits: Music from Uppbeat

The golden rule of marathon pacing is the negative split. Start conservative, finish faster. But is that really the ideal way to pace?  Maybe not. You'll learn: Why the negative split might not be the best way to pace a marathon, How the course itself, flat or hilly, can trick you into pacing mistakes  How to use your effort with your watch to know if you should push or hang on If you’ve never run the second half faster than the first, like me, or if you always have, 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 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: ⭐⭐⭐⭐⭐Master's Runner/ Assistant Collegiate XC/Track Coach Coach Claire has provided a simple tool for our athletes that I have shared with some of our runners that need the reset! I have coached hs XC/track since 2004 and this is a wonderful free resource that I have shared with a number of our runners in our first one on one meetings this year. I am an avid listener of the planted runner podcast and would love for Coach Claire to take me on for Boston 2027. That will be marathon number 77 and would love to break 3 hrs again as a 50 year old grand masters runner! ⭐⭐⭐⭐⭐Informative, Inspiring, and Fun!  Always able to pick up a few pieces of info that's relevant and I can quickly put to use. Super helpful always!  ⭐⭐⭐⭐⭐Helpful, Different than all the others  I found Claire by searching "best podcasts for runners" and nearly immediately discovered that this was a much different show than the rest. Her ability to include ways to improve your cognitive skills in a way that improves your running is fantastic in that she doesn't simply explain the subject she provides the tools. I signed up for her Begin With Ten program as well specifically to work on this though the simple "readiness reset" will be enough to get started for most. Thank You, Claire.  Get the Readiness Reset here: https://www.theplantedrunner.com/reset Music Credits: Music from Uppbeat

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 Jeremy, my audio editor: 🏃🏽‍♀️52 years old 🏃🏿wants to start running again and build to 5ks after years off 🏃🏼‍♀️ADHD affects his training Learn how I create a custom training plan for Jeremy. 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  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: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

Every marathoner will need to execute just the right wind down of training to show up on race day at peak form.  If you don’t do enough, you risk feeling flat.  But even worse is doing too much in taper and showing up overcooked. How can you be sure your taper finds just the right balance? Let's find out. Today, we're busting the taper myths that can undo months of otherwise great training.. You'll learn: The taper myth that leads runners to either overdo it or undertrain right before the race What your workouts, strength training, and nutrition should actually look like these final few weeks, and How to structure the mental side of your training, especially if you’re starting to feel the race nerves already And if the mental side needs a boost right now?  I've made something just for you. It's called the Readiness Reset, and you can get it for free right now. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when things get hard. I'll talk more about it later in the show, but if you want it right now, head to https://theplantedrunner.com/reset.  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: ⭐⭐⭐⭐⭐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 best masters runners today aren't slowing down. They're getting faster. I'm not here to tell you the world's fastest 70-year-old is going to beat the world's fastest 30-year-old. But today's masters runners are fitter and faster than ever before. So how is that possible? Have elite older runners found the running fountain of youth? Let's find out. Today, we're exploring how you can get fitter and faster, no matter what your age. You’ll learn: The traditional signs of aging  How to slow down the slow down,and A few factors you might not even be considering that affect your speed If you're a runner over 40, or you plan to be someday, this episode is for you. Get the Readiness Reset for free right now. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when running gets hard at theplantedrunner.com/reset,  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: ⭐⭐⭐⭐⭐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

Today, we're talking about the part of marathon training nobody talks about: the middle. Whether you're nine weeks out from an early October race or twelve weeks out from something in November, you're almost there. You'll learn:  Why this phase often feels harder than it should What your training should actually look like this month  And how to get through the grind without second-guessing months of good work One thing that can definitely help immediately is taking a few moments before your run to breathe and reset. That is why I made the Readiness Reset for every runner to use for free. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when running gets hard.   Get access to it for free right now at theplantedrunner.com/reset 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: ⭐⭐⭐⭐⭐Helpful, Different than all the others  I found Claire by searching "best podcasts for runners" and nearly immediately discovered that this was a much different show than the rest. Her ability to include ways to improve your cognitive skills in a way that improves your running is fantastic in that she doesn't simply explain the subject she provides the tools. I signed up for her Begin With Ten program as well specifically to work on this though the simple "readiness reset" will be enough to get started for most. Thank You, Claire.  ⭐⭐⭐⭐⭐So positive and helpful! 😍 Love this podcast and all the topics! Been listening for probably 2 years now and Claire is an amazing host. I appreciate how she keeps episodes concise with the occasional longer episode with a guest. As a vegan, I totally dig the plant-based info, but that is not the basis of most episodes–running is.  All the episodes I’ve listened to are encouraging and so positive. ⭐⭐⭐⭐⭐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! Music Credits: Music from Uppbeat

Pain and the brain have a nuanced relationship.  Pain can stem from biological, behavioral, and social situations that we are not even aware of. And what’s even more fascinating, especially if you have chronic pain, is that pain can be eliminated and pain tolerance can be trained. In this conversation with Dr Eric Anderson, a neurologist at Lin Health, we go into how everyone, especially runners can change their relationship with pain and even eliminate chronic pain. We go over: Why chronic and acute pain are different in the brain How to train your pain tolerance and eliminate triggers, and How your nervous system is directly connected to the amount of pain you feel And if you’d like to experience one way of brain training for when running gets hard, I’ve made something just for you.  It’s called the Readiness Reset and you can get it for free right now. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when running gets hard.  Head to theplantedrunner.com/reset, 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 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 ⭐⭐⭐⭐⭐Love this podcast! “I found Claire 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 ⭐⭐⭐⭐⭐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 Music Credits: Music from Uppbeat

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 Lindsay: 🏃🏽‍♀️27 years old 🏃🏿wants to build on marathon fitness 🏃🏼‍♀️goal is to BQ in two years Learn how I create a custom post marathon speed  training plan for Lindsay. 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  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: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

There definitely can be too much of a good thing when it comes to running and before you know it, your healthy obsession has turned into another injury. But is there really such a thing as balance when you are chasing big goals? Let’s find out with Whitney Heins of The Mother Runners at https://www.themotherrunners.com/ We go over: The good and bad side of always striving for more How ignoring her body and pushing too hard backfired, and How doing less is actually working better and making her happier It’s always a great conversation with Whitney because we have so much in common and while she’s much faster than most moms, including me, she’s so relatable. 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: ⭐⭐⭐⭐⭐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

We all expect the heat to make us uncomfortable. We expect to sweat more and slow down. What catches runners off guard is how quickly a few slower splits can make them question months of good training. In this episode, you'll learn: Why summer changes the way you should read your watch. How to adjust your training without second-guessing your fitness. What runners should pay attention to when the weather refuses to cooperate. If you’re getting far too stressed about summer running and need an actionable way to change your perspective, I’ve made something just for you.  It’s called the Readiness Reset and you can get it for free right now. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when running gets hard. Get access to it for free right now theplantedrunner.com/reset 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: ⭐⭐⭐⭐⭐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

If you’re a marathoner training for a fall race and you’re running goal marathon paced workouts in July, 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 for each distance. This is a topic that will probably bust a lot of common myths out there. 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, this is the episode for you and your running buddies.  So share it with 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.  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: ⭐⭐⭐⭐⭐Podcast Par Excellence Coach Claire is a joy to listen to if you are a dedicated runner. Her science backed knowledge, plant based expertise, and proven mindset tips are a game changer when running down your goals. I love her personal style and sincerity. Claire is an exceptional interviewer. ⭐⭐⭐⭐⭐The best podcast for running and also the best podcast for plant… I really look forward to this podcast every week! It was one of the first podcasts I found when I started running and was looking for advice and it’s still my favorite one. Claire gives concise, helpful advice for all levels of running and also great nutrition tips. ⭐⭐⭐⭐⭐So positive and helpful! 😍 Love this podcast and all the topics! Been listening for probably 2 years now and Claire is an amazing host. I appreciate how she keeps episodes concise with the occasional longer episode with a guest. As a vegan, I totally dig the plant-based info, but that is not the basis of most episodes–running is.  All the episodes I’ve listened to are encouraging and so positive. Music Credits: Music from Uppbeat

In 2026, no one needs to hire a running coach to write a training plan. So the deeper question is, how does the work of a human running coach go beyond what a large language model can iterate? What is the intrinsic human value of what I do to help runners around the world? I’m going to be exploring that a lot in my work coming up and to help me out today, I’m talking to another running coach and voice you might recognize, Matt Chittim of the Rambling Runner Podcast. And the conversation gets interesting. Today, Matt and I go into a lot of running topics like: How AI is changing the profession How masters runners can change their relationship with running, and What Matt is doing now with knee surgery coming up. I was recently a guest on The Rambling Runner so if you haven’t checked out that conversation, please do that right after this one. 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: ⭐⭐⭐⭐⭐More Masters Topics Have only listened to one podcast, the recent one on Master Runners. It was excellent and I would strongly recommend many more episodes on just that subject. We runners from the Jimm Fixx era are still at it and are interested in topics that will help us run forever! DeBK265 ⭐⭐⭐⭐⭐Amazing Content! Found running 5 years ago at age 64. Claire’s podcast is a big part of why I am still at it and improving. I particularly love the PR Training labs which help me build race plans. So many running podcasts are filled with non-pertinent chatter. Claire is succinct and provided tons of helpful content. When she interviews guests, she asks excellent questions and chisels home the “meat” (all while being plant-based!! 😜). Claire is a delight to listen to. S. Feralio ⭐⭐⭐⭐⭐Coach Claire is very helpful! I’ve listened to this podcast for a while now and really enjoy the content. Episodes are typically concise and on a specific topic that tends to be helpful for the average runner looking to improve. Give it a try! Rollem123 Music Credits: Music from Uppbeat

What’s the right way to balance your training when you are traveling, especially if you have a family? Let’s find out. Today we’re going to tackle the topic of training on trips, specifically vacations with your loved ones. We’ll get into: how to plan your vacation for the ideal time in your training cycle how to stay fit and healthy while still having fun, and if you do decide to skip training altogether, how much fitness, if any, you’ll lose while lounging in the sun. 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. And if you’re gearing up for a big race this fall, now is the time to get your plan in place. To make things easier, I’ve just built a super cool training strategy quiz that will help you figure out exactly which training solution is perfect for you. I’ll tell you more about it a little later in the show, but if you’re ready to check it out now, head to www.theplantedrunner.com/start. 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: ⭐⭐⭐⭐⭐Inspiration Thank you Claire 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 ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐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 Music Credits: Music from Uppbeat

Cape Town, South Africa has officially been named as the eighth star Abbott World Marathon Majors series starting in 2027. It joins Tokyo, Boston, Berlin, London, Chicago, New York, and Sydney as bucket-list marathons around the world. Today, I’m going to talk to PR Team member Terry Whelan about his experience running the marathon in Cape Town, South Africa in May. You’ll learn: What the race was like How the experience of the Age Group Championships went, and How his training is about to change this year If you’re a runner that’s worried that your age is catching up with you, Terry’s about to give you a little inspiration. And if you’re gearing up for a big race this fall, now is the time to get your plan in place. To make things easier, I’ve just built a super cool training strategy quiz that will help you figure out exactly which training solution is perfect for you. I’ll tell you more about it a little later in the show, but if you’re ready to check it out now, head to www.theplantedrunner.com/start. 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 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

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

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 Samantha: 🏃🏽‍♀️42 years old 🏃🏿wants to get faster and stronger without racing 🏃🏼‍♀️wants a hybrid training plan Learn how I create a custom athletic training plan for Samantha. 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 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: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible. This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

What happens when you decide that you are no longer in your marathon era? Fear of losing fitness and identity keeps some runners racing long after they’ve lost the joy. How do you stop training like a marathon runner without feeling like you are losing part of yourself? Let’s find out. On today’s show, we’re going to talk about the complicated relationship between identity and marathon training. You’ll learn: why so many runners struggle to let go of race goals, why changing your training focus in midlife may actually improve your long-term health, and how to create a new relationship with fitness that still feels purposeful and rewarding. If you’d like help building a training schedule that fits your current season of life instead of forcing yourself into a traditional marathon cycle, head to www.theplantedrunner.com/plans to learn more and look for the Athletic Running Plan option. 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

Could a few minutes of skips and hops each week actually help you run faster and stronger? Learn how powerful plyos can be in your run training. Research continues to show that short bouts of plyometric training can improve running economy, lower leg stiffness, force production, and neuromuscular coordination. On today’s show, we’re going to talk about the power of plyometrics. You’ll learn why explosive training matters even for marathoners how plyos improve running economy and durability the biggest mistake runners make when adding them and my favorite simple way to sneak plyometrics into your routine without turning it into another exhausting workout. All of the runners I coach get plyometrics on their schedule and you can check out the routine I’ve made for free 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. 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: ⭐⭐⭐⭐⭐Running tips and inspiration at its best “I’ve followed for a while and pop in and out when I see a topic I’m especially in need of help or need to revisit some expert tips from Claire. Super helpful information. Claire is so knowledgeable and presents everything is such a user friendly way, whether you are a newbie runner or looking for some updated perspective on the world of running!” ⭐⭐⭐⭐⭐Great podcast for experienced and new runners alike! “I found this podcast about 5 years ago and have been a devoted listener ever since. Great interviews with famous and ordinary runners along with running advice and discussions that will motivate you to get out there and be the best runner you can be.” ⭐⭐⭐⭐⭐Very informative! “I love this podcast!! I started listening when I was new to running (been eating a plant based diet for much longer than I’ve been running) and I always find it very interesting! Coach Claire has a very good voice and precise way of speaking and conveying information! I just wish the episodes were longer so they didn’t stop halfway through my runs!” Music Credits: Music from Uppbeat

Coach Claire guides you through a 5-minute audio warm up for your next long run. This one will be all standing, perfect before heading out the door or right when you get out of your car. As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed. Warm up exercises: leg swings hip openers quad stretch knee to chest calf raises arm swings double leg hops single leg hops 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. Music Credits: Music from Uppbeat

For many runners, rest days don’t feel like recovery. They feel like falling behind. And there are very real neuroscientific reasons this happens. So how did recovery become the hardest workout of the week.for so many runners? Let’s find out. On today’s episode, you’ll learn: why productivity can become psychologically addictive, why many runners feel unsafe or uncomfortable when they rest, and how to reframe rest as an essential part of high performance instead of a sign of weakness. As a high-achieving go-getter myself, this episode really hits home for me and you’ll see how this topic isn’t just about your running, but how you run your life. 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: ⭐⭐⭐⭐⭐Thoroughly Enjoyed This Last Podcast All of the background music keeps me on a nice easy pace while listening when running. Great reminders that scientifically proven im not slow! I run slow to build my aerobic engine so I’m capable of running fast when I want to. Highly recommended! Also, as a member of the PR Team, you can’t get a better run coach who is passionate about a plant based lifestyle. Check it out if that’s your thing! Deniese Deggs ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐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