The Planted Runner

Ready to plan your 2026 running schedule?  I’ll explain how to plan the perfect year of training for all your running goals from 5k to the marathon. 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 episode is going to be extremely helpful to plan out a whole year of running, but remember, you don’t have to do this alone.  I still have a few more spots on the PR Team and you get a major discount when you sign up for a full year.  Imagine having the whole year sketched out for you, while allowing flexibility for life.  Each cycle blends seamlessly to the next with plenty of time for fitness building, recovery, and room to try new things. Join us at www.theplantedrunner.com/group Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Mental Strength Powerhouse A uniques, highly informative podcast, especially with the Mental Strength Minute that Claire gives us at the end of each episode.  In fact, Claire’s “The Ultimate Race Day Guided Visualization for Runners” (episode 53 from 8/31/23) has been a game-changer for me.  I use it frequently during every marathon cycle.  It was a crucial part of the mental strength work that helped my finally BQ! ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. Music Credits: Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Leigh: 🏃🏽‍♀️47 years old 🏃🏿training for 50 marathons in 50 states 🏃🏼‍♀️3-5 races a year at “party pace” Learn how I create a custom marathon training plan for Leigh. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

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

Want to know the best way to keep running without injury? It could be all in your head. Let’s find out more. Today we are going to talk to Kate Edwards, an Atlanta-based physical therapist and board-certified orthopedic specialist who practices running medicine.  She has over 15 years of experience working with high performers, runners and athletes of all levels, from recreational athletes to Olympians. We’ll talk about: Who is most likely to get an injury and why, How the mental side of training can affect injury and recovery, and What she’s learned from her work with elite runners that can help you stay strong and healthy. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: Connect with Kate on social media:  @katemihevcedwards @precisionpt_atl @fbrunsource Her podcast:  Interdisciplinary Case Miles If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great listen! “Recently started listening to Claire and thoroughly enjoy the wisdom she shares from years of experience. As a new but older runner she provides not just inspiration but scientific proof that progress is possible. It’s a great listen!” AnnaPerrott ⭐⭐⭐⭐⭐Great source of information “A great mix of topics and a charismatic speaker. I would love an episode on running mechanics, which muscle, bones, ligaments and tendons are activated with each step” agrancea  ⭐⭐⭐⭐⭐Look forward to this every week! “Out of the few running podcasts I enjoy, this is definitely my first go-to as new ones come out! I’m a vegetarian and definitely still new to the whole running thing, so this show has been super interesting and helpful along the way! Thank you for doing it!” jessicaa_xx3  Music Credits: Music from Uppbeat

Let's face it.  Most of us aren’t Olympians.  We’re parents and people with full time jobs, and we’re not in our twenties any more. But we still want to get the best out of ourselves every time we train and line up at the start. What’s the best way to do that? Today we are going to talk to John Davis, coach and writer, who holds a PhD in human performance.  His new book is called Marathon Excellence for Everyone and I’m going to ask him if everyone really can be excellent at it. We also talk about: Regular runners can get really good at the marathon, How advances in science have made massive changes in the sport, and We’ll go over some marathon training myths and mistakes that might be costing you minutes While we don’t get into the mental side of training in this conversation, don’t worry, I’ve got you covered for your next race with my new Find Your Flow State Audio training series.  I’ll talk more about it later, but if you are ready right now, head to theplantedrunner.com/flowstate to learn more. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  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: John Davis:   Book: https://marathonexcellence.com Free newsletter: https://runningwritings.com/news If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐My Go-to podcast I’ve been running for the last 10yrs, vegan for 3 and this last year I’ve been dialing in my casual running to actually training.  Being able to have The Planted Runner podcast as a resource has been priceless and it’s kept me entertained and inspired on long drives, long runs, and during work. Claire clearly has a wealth of knowledge and I really enjoy learning from her and the various guests she has on the show!  Definitely worth a listen! ⭐⭐⭐⭐⭐Great podcast! Love listening to the podcast while running! There is a lot of great information! ⭐⭐⭐⭐⭐Great content Super informative and educational. Really enjoy the content. Music Credits: Music from Uppbeat

If you want to maintain or even improve your running fitness all year round, you’re either going to make friends with the treadmill or you’ll have to find a way to make peace with the cold and dark this fall and winter. I’ll show you how. On today’s show, we are going to explore how you can get ready for fall and winter running. You’ll learn: Tips to stay motivated and run safely in the dark Exactly how to dress in any kind of weather for any kind of run, and I’ll share my personal experience with a condition that many runners face this time of year, especially women. Even if you’re like me, a die-hard summer lover, you’ll be completely prepared for any condition Mother Nature can throw at you.    I also want to remind you if you’ve still got a race coming up this fall, there’s still time to make sure your mind is as strong as your legs.  My Find Your Flow State audio series will turn your race anxiety into calm confidence.  After all, the strongest muscle in the body is your mind. I’ll get into more details later, but if you are ready right now, go to theplantedrunner.com/flowstate  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute.  Fortify your mind in 60 seconds or less. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Amazing podcast! “I absolutely love this podcast. Every episode is so interesting and informative and I really enjoy listening to the guests that Claire interviews each week. I also love the PR training labs and have already learned so much about my own running and nutrition through listening to Claire’s knowledge and expertise. I can’t wait for the next episode!” ⭐⭐⭐⭐⭐Perfect timing 😊 “I am a listener from Asia and I stumbled upon your podcast a year ago. I have been running for a few years now but just recently shifted to a plant based diet. I am so happy I found this podcast. It really helped me a lot and up to now, I’m still learning every episode. It has been tough having this lifestyle, especially where I am from where the resources are very meager. Thank you so much and I always look forward to weekly episodes. Keep it up, I hope you know how much help and inspiration you are able to give 💯” ammmilo ⭐⭐⭐⭐⭐Informative and fun “I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit.” Piculina Music Credits: Music from Uppbeat

How is it that some runners seem to have stomachs of steel while others barely make it through a run without some kind of GI disaster? The key is training your stomach. How?  Let’s find out! On today’s episode, I’m going to go over how to train your stomach, just like you train your legs. You’ll learn: What causes upper and lower GI issues on the run, How you can avoid this while still getting the fuel you need, and I’ll reveal some sneaky culprits that might be the real issue. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐My Go-to podcast I’ve been running for the last 10yrs, vegan for 3 and this last year I’ve been dialing in my casual running to actually training.  Being able to have The Planted Runner podcast as a resource has been priceless and it’s kept me entertained and inspired on long drives, long runs, and during work. Claire clearly has a wealth of knowledge and I really enjoy learning from her and the various guests she has on the show!  Definitely worth a listen! ⭐⭐⭐⭐⭐Great podcast! Love listening to the podcast while running! There is a lot of great information! ⭐⭐⭐⭐⭐Great content Super informative and educational. Really enjoy the content. Music Credits: Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Daniel: 🏃🏽‍♀️55 years old 🏃🏿training for CIM Marathon, goal is to qualify for Boston 🏃🏼‍♀️needs to run 5 minutes faster than last race Learn how I create a custom marathon training plan for Daniel. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

If you’ve been running for any length of time, you know that running is as much mental as physical.  Maybe more. After all, it doesn’t matter how strong your legs are if your mind quits before the finish line. Today’s episode is about learning to view your running in a completely different way, as a practice, not a test.   You’ll learn: why hitting your paces in a workout doesn’t mean what you think it means, how letting go of control, just a little, can actually make you better, and how to turn any bad run into a good one. This episode is about your mindset about training overall.  If what you really need is a targeted approach to conquering race day doubts, I’m creating something just for you.  Be sure you are on my email list at theplantedrunner.com so you can grab it as soon as it’s ready. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐My Go-to podcast I’ve been running for the last 10yrs, vegan for 3 and this last year I’ve been dialing in my casual running to actually training.  Being able to have The Planted Runner podcast as a resource has been priceless and it’s kept me entertained and inspired on long drives, long runs, and during work. Claire clearly has a wealth of knowledge and I really enjoy learning from her and the various guests she has on the show!  Definitely worth a listen! ⭐⭐⭐⭐⭐Great podcast! Love listening to the podcast while running! There is a lot of great information! ⭐⭐⭐⭐⭐Great content Super informative and educational. Really enjoy the content. Music Credits: Music from Uppbeat

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

How can you make sure that the race you schedule before your goal is really a good idea? Let’s find out. Today’s episode is all about tune up races.  You’ll learn: when to add a tune up race for maximum benefit and minimum risk how to run your tune up race to best prepare you for your goal race, and alternative ways to use tune ups in your schedule Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica ⭐⭐⭐⭐⭐Best running podcast As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life.  Thank you for fantastic content! Scmilezzz Music Credits: Music from Uppbeat

When I was pregnant with my kids, I was not a runner.  I did what I could, but I definitely wasn’t running. In the years since, I’ve coached countless women through their pregnancies and postpartum and today, I’m going to share what I’ve learned from them and from the research. You’ll learn: how running can help you have a better pregnancy, an easier delivery, and a healthier baby.   when not to run while pregnant, and how to get back into running shape in a safe and healthy way after delivery. This show is obviously female focused, but that doesn't mean that there is nothing in here for the guys listening.  The human body is capable of incredible things and if there is a woman in your life that has given birth or could in the future, you might want to listen up so that you can understand a little bit more of her experience. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great podcast! “Love listening to the podcast while running! There is a lot of great information!” Sleepy opossum ⭐⭐⭐⭐⭐Great content “Super informative and educational. Really enjoy the content.” Sara75001 ⭐⭐⭐⭐⭐Informative and down to earth “Claire helps to educate her audience on the science of running but does so in a down to earth way. She makes complex things easy to understand. Her ability to understand her audience and passion for running makes this a podcast a must listen for those interested in better understanding running.” SK CND Music Credits: Music from Uppbeat

If you’ve ever wanted to go behind the scenes of the Planted Runner, today’s the day. Today I’m in the hot seat.  Jeremy and I going to cover some of the most common questions that I get like: How have things changed since the hurricane in Asheville? What’s going on with the show and the PR Team?  And I’ll even spill a little tea about what’s happening personally with me after some pretty monumental changes in my life. This episode is a little different from what we normally do here at the Planted Runner, so I hope you enjoy it. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great snack sized bits of running info “Stumbled across this podcast the other day and finding it very useful. Each episode is short and to the point with actionable information for the listener. You won’t find case studies and long episodes with this one, there are time and place for those as well. But sometimes you just want an episode you can get through in one quick setting.” Fireplug 4760 ⭐⭐⭐⭐⭐I am so excited for this podcast! “I can’t even count the number of hours that I’ve listened to Claire on my runs. As a newer plant-based runner, this new podcast is right up my alley. Thank you for sharing your knowledge so freely and generously!” lilitalia ⭐⭐⭐⭐⭐Great show! “I always enjoy listening to the show—I love the realistic and well-balanced attitude towards running and overall lifestyle. Lots of great information and it’s a fun listen!” WeeWonders  Music Credits: Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Judy: 🏃🏽‍♀️63 years old 🏃🏿training for NYC Marathon, sub 3:49 goal 🏃🏼‍♀️going for her 7th star Learn how I create a custom marathon training plan for Judy. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

Jocelyn Benson just might be wired differently. She’s run around 40 marathons with no specific training, very few rest days, mainly just for fun.  She even ran one 8 months pregnant. And oh yeah, she also happens to be the Michigan Secretary of State. How and why does Jocelyn Benson train the way she does with such a high-profile career? Let’s find out. We talk about: How running came into her life and why she still does it, How and why she chose to run the Boston Marathon 8 months pregnant, and Why she shows up at local 5ks to run and talk with everyday people about the big problems to solve If you’re worried this episode might get political, no need.  We stick to running, but no matter what your personal views are, I’m convinced you will find Jocelyn to be inspiring. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐WOW! Fantastic Podcast Fantastic podcast packed with knowledge and valuable running tips covering all aspects of the sport.  Claire is an excellent hows, sharing everything from beginner basics to advanced insights.  I’ve been a loyal listener. run4BQ ⭐⭐⭐⭐⭐Finally… Thank you coach Claire!  As a 40 year old mom of two young kids and a plant-based runner your advice hits it right on the nail for me.  I’ve struggled with running and injuries for so many years and now starting to learn, run slow to run fast.  It’s a concept that is hard to accept but your podcasts keep it a constant reminder for me.  Each episode is the perfect amount of time for a busy mom.  Thank you for the advice and support to keep on track! KB 85 ⭐⭐⭐⭐⭐One of my go to running podcasts I have been listening for a while and have used tips from episodes along with her email messages.  As a newer distance runner, I appreciate all of the information regarding pacing and the importance of strength training.  Especially since I am scheduled to run my 4th marathon in October.  I look forward to future episodes. brich1425 Music Credits: Music from Uppbeat

ENCORE RUN Imagine a 3-pack-a-day smoker for 20 years who finally quits.  And then goes on to not only qualify for the Boston Marathon multiple times, but accomplishes her fastest times in her sixties and is still going strong. Get ready to be inspired. Today I’m sharing my conversation with Amiee Cords. We’ll go over Her incredible story from smoker to smoking fast, The lessons she’s learned along the way, and Her advice for continuing to improve even as you age. Amiee is a newer member of my PR Team and she’s been a delight to have onboard.  I’ll explain more about the PR Team later in the show, but if you are ready to learn more right now, head to https/www.theplantedrunner.com/group. Don’t forget to stay tuned all the way to the end of the episode for another mental strength minute, fortify your mind in 60 seconds or less. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Really love this podcast! “Claire is so knowledgeable and her podcast has such a great balance - it’s to the point, easy to understand and always so informative. I love listening to it while I run :)” 1 of 2 does not work  ⭐⭐⭐⭐⭐Love the podcast “As a plant-based runner, very interested in performance this is right up my alley! thank you for all of your tips and tricks” Tessla1234  ⭐⭐⭐⭐⭐Love the content “I’m a new runner and listening to the topics on this podcast, especially the ones related to injury and impacts of running on mental state is so helpful! Thank you, I hope to gain more marathon training tips!” Jay-runs Music Credits: Music from Uppbeat

The most important concept of all in long distance running is undoubtedly pacing.  Learn to control your pace and you will control your race. You’ll learn: a universal strategy to pace your workouts and races how pacing can be applied to strength training and nutrition, and how this same strategy can be applied to your long term running goals and even the rest of your life. I am not exaggerating when I say that pacing is a fundamental concept that has the power to improve everything in your running and perhaps even your life. After I explain how, you might just wonder why you haven’t thought of it before. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Finally… Thank you Coach Claire! As a 40 year old mom of two young kids and a plant-based runner, your advice hit it right on the nail for me.  I’ve struggled with running and injuries for so many years and now starting to learn, run slow to run fast.  It’s a concept that is hard to accept but your podcasts keep it a constant reminder for me.  Each episode is the perfect amount of time for a busy mom.  Thank you for the advice and support to keep on track! ⭐⭐⭐⭐⭐One of my go to running podcasts I’ve been listening for a while and have used tips from episodes along with her email messages.  As a newer distance runner, I appreciate all the information regarding pacing and the importance of strength training.  Especially since I am scheduled to run my 4th marathon in October. I look forward to future episodes.  ⭐⭐⭐⭐⭐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

What if I told you there was a way that you could not only keep, but build your running fitness even with an injury?  And even better,  it’s something you can do when you’re not injured to supplement your running fitness safely as you age. Plus it feels amazing on a hot summer day. Ready to dive in? Join my conversation with Fluid Running coach Jen Govostis. We talk about: The benefits of deep water running, The technique and equipment you need to do it right, and Exactly how you use it to replace some or all of your land running workouts This episode is in no way sponsored by the Fluid Running company, but they are offering a discount for free app workout with purchase of their system.  Use promo code plantedrun  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. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Cierra: 🏃🏽‍♀️26 years old 🏃🏿training for Philadelphia Marathon, 3:33 goal 🏃🏼‍♀️blew up in her last marathon Learn how I create a custom marathon training plan for Cierra. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: July special if you are listening to this in July 2025.  Get 15% off any custom training plan at theplantedrunner.com with code July25. If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

If you’re a marathoner training for a fall race and you’re running goal marathon paced workouts in July, you’re doing it wrong. Let’s explore a better way. In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon.  We’ll go over: Why the timing of race-specific workouts matters Why and how to plan workouts that focus on overall fitness instead, and When to narrow your focus so you peak exactly on race day I’ll also give you some examples of my favorite race-specific workouts for each distance. This is a topic that will probably bust a lot of common myths out there. Whether you are brand-new to racing or you’re a veteran runner looking for ways to sharpen up your fitness at exactly the right time, this is the episode for you and your running buddies.  So share it with them.. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Podcast Par Excellence Coach Claire is a joy to listen to if you are a dedicated runner. Her science backed knowledge, plant based expertise, and proven mindset tips are a game changer when running down your goals. I love her personal style and sincerity. Claire is an exceptional interviewer. ⭐⭐⭐⭐⭐The best podcast for running and also the best podcast for plant… I really look forward to this podcast every week! It was one of the first podcasts I found when I started running and was looking for advice and it’s still my favorite one. Claire gives concise, helpful advice for all levels of running and also great nutrition tips. ⭐⭐⭐⭐⭐So positive and helpful! 😍 Love this podcast and all the topics! Been listening for probably 2 years now and Claire is an amazing host. I appreciate how she keeps episodes concise with the occasional longer episode with a guest. As a vegan, I totally dig the plant-based info, but that is not the basis of most episodes–running is.  All the episodes I’ve listened to are encouraging and so positive. Music Credits: Music from Uppbeat