The Planted Runner

If you want to reach your true potential, it’s not enough to just train your body. You need to train your mind. To become your best, you need to develop both the skills needed to push hard and the ability to pace and hold back. Thankfully, both of those get better with time and practice. On today’s episode of the Planted Runner Podcast, I invited the runner who literally wrote the book on pacing to teach you how to do it right. 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. Matt Fitzgerald has written over 30 books to date on everything to do with running and his new one “On Pace: Discover How to Run Every Race at Your Real Limit” is another must-read for runners. We talk about: what it means to pace properly why most runners are naturally really bad at it, and we also go over practical techniques that you can use today to get better at it yourself Matt is always great to talk to and I know you’ll come away from this conversation with some new ways to pace and race just a little closer to your true limits. 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! 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 ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐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

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

Despite the lack of good scientific data, you’d be hard pressed to find a high-level endurance athlete skipping their cool down. Why is that? Well, if you think the answer has something to do with lactic acid, that is just one of many myths about the cool 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. On today’s show, I’ll explore the myths and misconceptions of the cool down. You’ll learn: how a little jogging after your run can help How long you should be spending cooling down, and What’s not going on after your run. If you’ve ever been tempted to skip your cool down, this one might make you reconsider. 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: ⭐⭐⭐⭐⭐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 Seds1957 ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐Great running podcast Great information on ways to improve running Holistic & comprehensive information hldixon 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

Think you need a complicated strength routine to get the best results? Physical therapist and strength coach Dr Victoria Sekely disagrees. On today’s show, we explore the do’s and don’ts of strength training for runners and you’re likely to need a lot less time in the gym than you think! 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: Exactly what kinds of exercises you need to do to get in and out of the gym fast 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. And of course, don’t forget to stay tuned all the way to the end of the conversation for another Mental Strength Minute. Fortify your mind in 60 seconds or less. 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: Follow Victoria on Instagram or visit her website. 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 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 via Apple Podcasts ·Germany ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐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 Music Credits: Music from Uppbeat

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

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

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

Watch this episode on YouTube Should you stop, walk, or rest between your intervals on speed workouts? Does it really matter? The answer is yes. The way you rest absolutely affects the design and effectiveness of the workout. Learn how to get it right. 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: How to rest during your speed workouts How to decode the purpose of a workout so you can figure out how run it, and Why the rest period has just as much value as the speed work 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. Or 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. 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: ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐Great show for all runners! “As I am transitioning from a half marathon training block to a full marathon block, this podcast has helped me to set new goals, learn more about fueling, and consider new training workouts. Thanks for a holistic, well-researched show!” KDB_runs ⭐⭐⭐⭐⭐Useful information and the physical and mental approaches to running “I enjoy this podcast because it consistently offers high-quality information about a topic that I’ve usually been thinking about. Recent episodes have been timely, whether they are related to running in the heat or thinking about weight during a marathon training block. I would be interested to hear about pacing throughout a run/race in order to get more consistent or negative splits.” AMarkOnTheWorld 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

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

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

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

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

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

Unpopular opinion: an all-out 5k is more difficult than most marathons. Yet if you’re a marathoner, training for the 5k could just be your secret weapon to getting faster in the distance you really love. 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 the 5k is such a great distance for all endurance runners how to train for the 5k if you’re a beginner or not, and I’ll talk about some racing techniques that will help you turn in your best performance yet. This episode will give you everything you need to train and race 3.1 miles. ➡️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 vegan 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 theplantedrunner.com/link. I’ve created an exclusive 12-week half marathon training plan specifically for the Oktoberfest Half Marathon September 30, 2023 in Asheville, NC. It includes everything you need to run your best race including mileage, strength training, and of course, my best mental strength lessons. This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.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 RECENT REVIEWS: ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐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

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!):

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. 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. And 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. 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. 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 vegan 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. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now (link below 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: 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 ⭐Whenever you are ready, you can learn more here about how I can help transform your running with freebies, coaching, and discounts. Music Credits: Music from Uppbeat

Watch this episode on YouTube If you run a marathon every month, this episode is not for you. While that is amazing and inspirational, this episode is for those who prioritize quality over quantity. This is for runners who love the marathon more than any other distance and want to discover how to get your very best performance, no matter what your age or natural talent. And to truly train to run your personal best marathon, year after year, you shouldn’t be running one month after month. In this episode, you’ll learn: Why always training for the marathon eventually backfires, How many marathons per year is optimal, and What to train for when you are not training for a marathon This episode will give you lots of training ideas to plan your own in-between training cycle when you are not specifically training for 26.2 miles. 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. And if you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team here. 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. LINKS: Luke Humphrey’s Race Equivalency Calculator I’ve created an exclusive 12-week half marathon training plan specifically for the Oktoberfest Half Marathon September 30, 2023 in Asheville, NC. It includes everything you need to run your best race including mileage, strength training, and of course, my best mental strength lessons. This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.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. ➡️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 Music Credits: Music from Uppbeat

Watch this episode on YouTube Let’s face it. Our culture values youth, beauty, and in the running world, speed. We train to get faster, stronger, and to cross that finish line just a little quicker than we did last time. The good news is that if you picked up running as an adult, even at an age where you are past your biological physical prime, you can grow muscle and run faster with good training and nutrition. And you can keep improving for years, possibly even decades. But if you’ve been running your whole life and were well-trained at your physical peak, you will eventually slow down with age. Paces that once seemed easy for you will become harder and harder. Race finishing times will get slower and slower. And you will find that recovery from training and racing takes longer and longer. It’s enough to depress even the most upbeat masters runner into hanging up your running shoes and settling for life in a rocking chair. In this episode, we are going to have a conversation about running and aging exceptionally with master’s runner Cynthia Miller. You’ll learn: About how Cynthia started running in her first pair of waffle soled Nikes, How her passion for running has only grown despite the normal effects of getting older, and How changing her perspective about what’s truly important in life and in running helps bring her joy and meaning, no matter what her race times are now. Cynthia shares moving and inspiring stories about how her running has evolved over the years and how it keeps her feeling young even at almost 70 years old. So if you plan to run as long as you possibly can, but are struggling with the downsides of getting older, this is one you don’t want to miss. And you’ll definitely want to check this one out on YouTube because you are not going to believe how youthful Cynthia looks. 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: I’ve created an exclusive 12-week half marathon training plan specifically for the Oktoberfest Half Marathon September 30, 2023 in Asheville, NC. It includes everything you need to run your best race including mileage, strength training, and of course, my best mental strength lessons. This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.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. ⭐⭐⭐⭐⭐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

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

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

Watch this episode on YouTube! It can be so inspiring to hear the stories of the best in the world. Runners who do superhuman things running at speeds most of us can only imagine. The only problem is that elite runners are not typically all that relatable to the rest of us. So when I had a request to interview real, every day runners, who are not professionals, I loved the idea. Because most of us are just normal people who run because it’s our passion, not our job. We have other jobs, and kids, and mortgages to pay, and yet running is just as important to us as the pros. And I would argue our running is just as inspiring. Today I’ll be talking to one of my own athletes, Nicole Dalal. We’ll go over: Her story of finding running in her mid forties How going from a stock internet plan, then to a custom plan, then finally to joining the PR Team changed her running, and Why getting help and finding community has been a lifesaver for her, even though she doesn’t consider herself fast or experienced This is a new kind of episode for me and I’d love to hear what you think. It’s a bit of a love letter to running and finding community and it’s made possible by the PR Team. If this sounds like what you and your running need, head to theplantedrunner.com/group to learn more today. And of course, 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. 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 vegan 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. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now (link below 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: Follow Nicole @nikkidruns on Instagram ⭐⭐⭐⭐⭐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 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

At no other time in your training cycle is nutrition more important than race week and of course, race day. Yes, you need to make sure you eat well throughout your entire training cycle. That means you are not restricting your food with the idea of getting down to some kind of mythical “race weight.” Instead, you’ve been fueling like an athlete, supporting your training with carbohydrates for energy, protein for muscle repair and growth, as well as including healthy fats. But the week before your race is when you need to really start paying attention. 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 details of race week nutrition for the half marathon, marathon, and beyond. You’ll learn: How to shift your macronutrient intake during the week and days before your race, How to make sure you are hydrating properly, and What are the exact guidelines for fueling your best race ever. If you’ve got a race coming up soon, this is critical information that you’ll want to remember. Even if your big day isn’t coming up for months, knowing this ahead of time can help you plan and practice so there are no surprises on race day. Don’t forget 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: ⭐⭐⭐⭐⭐Claire is the best podcast host! Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ RunForLong via Apple Podcasts ·United States of America ·03/23/2023 ⭐⭐⭐⭐⭐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 ·03/23/2023 ⭐⭐⭐⭐⭐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 via Apple Podcasts ·United States of America ·03/18/2023 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

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

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

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

Pacing is hard. Wouldn’t it be great to forget about perfect pacing your next race and just follow a pace group? You’ll be led by a more experienced runner leading you to your dream finish time. Plus you’ll have a whole group of people trying for the exact same thing. You can relax, keep your eyes off your watch, and ride the pace group wave all the way to a new personal record. Or it could be a complete disaster and ruin your race… 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 pros and cons of pace groups. You’ll learn: how to determine if a pace group is right for you what questions to ask the group leader, and when not to follow a pace group If you’ve got a race coming up soon and you figured you’d just rely on a pace group to help get you across the line, you’re going to want to listen to this one first. ⭐⭐⭐⭐⭐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. 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 monthEE. ➡️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: ⭐⭐⭐⭐⭐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 it’s 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 via Apple Podcasts ·United States of America ·02/16/2023 ⭐⭐⭐⭐⭐Definetly recommended Nice podcast, especially for the intermediate level runners eager to boost their performance. Lots of scientific-based info that sure can help everyone in the running world run4fun&more via Apple Podcasts ·Spain ·02/16/2023 ⭐⭐⭐⭐⭐Excellent bite-sized running advice. I discovered this podcast through my long time favorite running podcast Another Mother Runner. Love that these episodes are short and I gain bite- sized knowledge to incorporate in my runs/workouts with each listen. asks as sad ggyvh via Apple Podcasts ·United States of America ·02/16/2023 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

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

Struggling with speed? I’ll share my best tips on how to do it right. Today you’ll learn: How to get started with speedwork Where people often make speed training mistakes, and I’ll share My 6 best tips to make your interval training more successful and less stressful One of the great ironies of getting faster at running long distances, is that you need to run slow most of the time. Running at a conversational pace is the ideal way to become an endurance machine. The vast majority of your running, or around 80% of your weekly mileage, should be spent purposefully jogging. Yep, it’s boring but true, consistent easy running is most of what it takes to get really good at it. But if you truly want to get to the next level with your running, just jogging all the time isn’t going to cut it. You’ve got to add the right dose of speed and learn to master interval training. 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 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! “I really like how Claire presents the information in an easily understandable format. Her guests are knowledgeable and experienced and give concrete examples of how to implement both nutritional and training strategies into your life!” Kim Rosdahl via Apple Podcasts · United States of America · 01/30/23 ⭐⭐⭐⭐⭐Podcast “Love the planted runner podcast!” dc_rundis via Apple Podcasts · United States of America · 01/23/23 ⭐⭐⭐⭐⭐LOVE LOVE Coach Claire “I have been listening to you since Run to the Top podcast and was bummed when the show transition till I found you again when you were on The Running explained podcast and all was right with the world. Listening to The Planted Runner is a great podcast for runner aspiring to be a runner aficionado or overall better runner in general. She broke it down in easy to digest information! Excited for your new journey and for your book!” Whitechristmas67 via Apple Podcasts · United States of America · 01/17/23 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

How many pairs of running shoes are in your closet right now? No judgment and don’t worry, I won’t tell your partner the real answer. But before you go and add another pair to your collection, you’ll want to check this conversation first. Known online as @Kofuzi, Mike Ko has an incredibly popular YouTube channel, he livestreams at @kofuzirunclub most weekdays and he hosts a podcast dedicated to running. More often than not, he’s talking about running shoes. Kofuzi has become an accidental expert and influencer on everything about running shoes ogging thousands of miles per year and documenting every pair,. In this conversation, Kofuzi and I go into everything we can think of about running shoes. You’ll learn: The anatomy of a running shoe, the high-tech advancements, and why they work, What types of shoes are best for every kind of run, and Mike reveals his very favorite brands and models of the past year So whether you’ve got a closet full of fresh foam and carbon fiber or you own just one trusty pair of trainers, don’t order your next pair without listening to or watching this on YouTube first. 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 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: ⭐⭐⭐⭐⭐Inspirational I’m working crazy hours in the medical field and am trying to raise 3 young kids. Running gives me sanity. Qualifying for the Boston marathon is a dream. A dream I thought was unachievable. I love how Claire breaks things down bit by bit like a “puzzle trying to be put together” in her analogy of trying to go sub three hour for the marathon. I hope to do the same thing for my qualifying for Boston journey. Corrie W. via Apple Podcasts · United States of America · 01/17/23 ⭐⭐⭐⭐⭐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 via Apple Podcasts · United States of America · 01/16/23 ⭐⭐⭐⭐⭐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 via Apple Podcasts · United States of America · 01/16/23 Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ

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

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

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

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

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

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 [email protected] or [email protected] 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

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

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

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!

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

One in four American women suffer from some kind of pelvic floor disorder, according to the National Institutes of Health. That's 25% of us! And yes, that number goes up as we get older. And running can trigger accidents and make it worse. And this is not just a female phenomenon. Men have a pelvic floor too and can also have issues. Most guys certainly aren’t talking about it! Some people are so ashamed, embarrassed, and downright fearful of leaking that they choose to quit running all together. I’m here to tell you that it doesn’t have to be that way. I’ve brought on pelvic floor specialist and international coach, Baz Moffat. You’ll learn: Why pelvic floor issues happen and increase as we age and especially when we run, What the signs are of a more serious problem and, most importantly, The surprising ways to strengthen the muscles to prevent leaks and incontinence in the first place (and it’s not kegels!) Baz is a former member of the rowing team for Great Britain and she is a prominent voice in the women’s health movement. She is a co-founder of the Well HQ whose mission is to challenge the status quo for women in health, fitness and sport. This is a powerful conversation for anyone who has a pelvis and unless you are like Baz and study this for a living, I promise you will learn something brand new that you can apply today. The other thing I want to say is that this topic doesn’t have to be all doom and gloom! Baz has several great tips on making pelvic health more normalized and dare I say it, even fun. Be sure to stay tuned all the way to the end of the episode for the Mental Strength Minute to fortify your mind in 60 seconds or less. LINKS: Connect with Baz on The Well HQ ▶️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: ⭐⭐⭐⭐⭐Compact power-packed episodes “Dear Claire, I came upon this podcast via your interview with Marathon Training Academy. Loved that interview, and followed you here. The episodes on here are packed with valuable information and I can’t emphasise enough how useful those last minute mental strength tips are! I am a vegetarian myself and completely relate to your nutrition advise. Coincidentally I am on Orgain powder too! I struggle with strength training in the sense that I easily tune out of it but now making a point of being more persistent with it. All because I am chasing my first ever marathon at this year’s Dallas Marathon Festival in December. Your content is broad, detailed and appeals to nearly every type of amateur runner! I wish you the best! Nagendra” Nagendra GD via Apple Podcasts · United States of America · 11/03/22 ⭐⭐⭐⭐⭐Best resource for improving your running “I’ve been listening to Claire since she started hosting Run to the Top and have learned so much from her about how to improve as a marathoner. She is my go-to for running advice and I love how passionate she is about learning and sharing tips on all aspects of running.” slclawrunnergirl via Apple Podcasts · United States of America · 11/05/22 ⭐⭐⭐⭐⭐5 star podcast “Great podcast with very helpful information!” jbsnp via Apple Podcasts · United States of America · 11/06/22 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

There’s nothing like crossing the finish line. You’ve trained for weeks or months or even years and finally, you’ve done it. If the race went well, you wonder if you could have given a little more. If the race didn’t go well, ooh, it’s going to sting, but soon you are plotting your redemption race. Either way, you know that with a little better training or a few changes here and there, your next race will be even better. But of course, in long distance racing, that is not always the case. When you are new to the sport, you typically get better and better, fueling your fire to keep going and keep getting better. But if you’ve been racing a long time, often those gains aren’t happening as often. Or you feel like you are getting worse. Have you simply maxed out your potential? Is your age finally catching up with you? Or is it time for something completely different… 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’m going to explore a better way to train in between your usual racing cycle, instead of just rinsing and repeating the same training you keep doing over and over again. You’ll learn: Why you need to take a break from your favorite race distance How a well planned off season can reset your body and your mind, and How to choose what you should be doing to start your next cycle stronger and faster than ever I’ve talked a lot over the years about the marathon training I’ve done, but I really haven’t gone into the details of what I was doing when I wasn’t in a specific marathon training cycle. So I’ll share what worked for me along with what I coach my athletes to do. LINKS: ​▶️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 of November 2022. ⭐⭐⭐⭐⭐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: ⭐⭐⭐⭐⭐Love love love this podcast Ive been listening to Claire for a number of years and I have always appreciated how focused she is in actionable information. Highly recommend Jill satran via Apple Podcasts ·United States of America ·10/30/2022 ⭐⭐⭐⭐⭐Amazing I love listening to Claire’s tips. It’s a perfect blend of great information in a condensed time. I also recommend following Claire on Instagram for more tips and tricks. Dawnbrou via Apple Podcasts ·United States of America ·11/01/2022 ⭐⭐⭐⭐⭐Can’t stop I love Claire Bartholic! A runner and listener from run to the top as well. Just finished my first marathon in SF 2022. My friends asked how? I told them: 4hrs run to top podcasts and 20mins music. When she was the host of Run to the top, teach me a lot of techniques. You can also tell by the voice full of passion. Her podcasts combine a variety of topics. P.S love your background music. Match my running pace. Elsiemaybe via Apple Podcasts ·United States of America ·10/30/2022

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

Running alone hasn’t become more dangerous. But it did get a lot more scary in September 2022 when runner Eliza Fletcher was kidnapped and murdered when out for an early morning run. We can’t control the predators in our world, but there are ways that we can run with less fear and more confidence, no matter what time of day. We can take our power and our confidence back. I don’t think it’s too dramatic to say that what you are about to hear could end up saving 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. On this episode, I’ve brought on someone who was not afraid to use her voice in response to this tragedy, Whitney Heins from The Mother Runners. You will learn: key safety tips that you should use on every run what you should do if you are threatened on the run, and how to get the skills you need to fight back. Whitney is a sub-3 marathoner, run coach, and creator of The Mother Runners, an acclaimed blog all about the unique running experience we mother runners go through. Her work has been featured in Runner’s World, The Huffington Post, Women’s Running, US News & World Report, and more. She is also the host of the Passionate Runner Podcast and is a regular contributor to Marathon Handbook and RunnerClick. This is definitely a serious episode on a very heavy topic, but I think you will find that Whitney is finding a way to change the narrative from fear to empowerment. And, as always, be sure to listen to the end for this week’s Mental Strength Minute to fortify your mind in 60 seconds or less. LINKS: Follow The Mother Runners on Instagram ▶️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: 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 Great for new runners ⭐⭐⭐⭐⭐ "I absolutely love this podcast! Just enough friendly information; each episode is short & concise & packed with great info. Especially the last minute. Host Claire Bartholic is so real & normal; as a beginner runner it’s nice to know you can start running at any age & any fitness..." runtohavefun via Apple Podcasts · Canada · 10/15/22 Love it! ⭐⭐⭐⭐⭐ "Love these easy to listen to podcasts + commercial free! Motivational and informational! Claire, you are such an inspiration! Just finished my first 1/2 marathon, and I have so much more to learn!" CourtKell23 via Apple Podcasts · United States of America · 10/14/22

As much as I’d love to tell you otherwise, plant-based eating can be a real struggle for some people, especially athletes. Simply giving up animal products is no guarantee of better performance, more energy, or reduced recovery time. Why do some people thrive on a whole foods plant based diet while others start to feel worse? Could it be that this way of eating really isn’t right for everyone? I’ve brought on plant-based registered dietician Ashley Kitchens to explain more. You’ll learn: the common ways plant-based diets fail and how to avoid them, what you need to know to truly thrive on a plant-based diet, especially as a runner, and why you might want to skip the labels altogether and learn to tap into what your body is really asking for. Ashley earned her Masters of Public Health and Nutrition from the University of North Carolina at Chapel Hill. Before that, Ashley grew up on an Angus cattle farm in small-town Indiana where meat and dairy were a big part of daily life. Unfortunately, so were GI issues like chronic constipation, which she solved with a plant-based diet. She helps people who want to transition to a plant-centered way of eating and she’s got a unique, holistic way of doing it. What I love about Ashley is she is the opposite of the stereotypical judgy or preachy vegan. She is warm and calming and wants people to thrive, not stick to some kind of dogma. She’s got some great tips that you’ll want to know to be sure that you are getting the most out of your nutrition. Even if you don’t want to give up cheese! 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 Ashley on Instagram: @plantcenterednutrition or her website www.plantcenterednutrition.us ➡️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

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

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