The Planted Runner

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.