The Planted Runner

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

If you are an early morning runner, you probably head out the door as soon as your shoes are tied. There’s no time to eat a meal, wait for it to digest, contemplate why you got up so crazy early in the morning when the rest of the world is peacefully sleeping…and then go for your run. But there are huge benefits to eating before a run, even very early in the morning. Now whenever I talk about this, I get feedback from runners who NEVER eat before their runs. Some runners do it because they don’t want to take the time to eat and digest or they are afraid of an upset stomach. Other runners feel running fasted will burn more fat. And then there are the runners who say they feel fine, so why bother? What does the science say? On this episode of the Planted Runner Podcast, I’m going to go over the essentials of pre-run fueling, even if you have a sensitive stomach. You’ll learn: why eating something, even if it’s small, makes such an impact, what foods are best before your run, and how to adapt what you eat based on the type of run and the time of day. And as a special bonus, I have created a free fueling guide that you can get completely free. It explains what you should be eating before, during, and after every kind of run. Get yours now at theplantedrunner.com/join.

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

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

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

Learning to pace is a fundamental skill of running well. But the concept of pacing actually has the power to improve everything in your running, and maybe even your life as well. There is a common rhythm or pace that can actually be quite universal. And if you can figure out that pattern and then apply it to everything you do, you will be amazed at the results. In this episode of The Planted Runner, Coach Claire explores this universal strategy. You’ll learn: how to pace your workouts to improve your speed and stamina,and how to race better how this can be applied to strength training and nutrition, and how to apply this same strategy to your long term running goals and even the rest of your life. If you’ve ever struggled with the rhythm of running, this episode will make it simple.

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