The Planted Runner

Marathon runners are nearly six times more likely to come down with a cold or upper respiratory infection than runners who trained just as hard but didn't race.  So why does this happen and what can you do about it?  And even if you don’t get sick, what’s the right way to recover from a race? Today, we're talking about what happens after the marathon, because the training plans stop at the finish line, but your body's job is just getting started. You'll learn: What to do before and after your race to avoid getting sick How to structure your return to running so you come back stronger And how recovering right will set you up for an even better cycle to come And I’ll give you a little hint, part of avoiding getting sick is how you deal with stress and pre-race anxiety.  I've made something that can help. It's called the Readiness Reset, and you can get it for free right now. It's a 7-minute audio that combines guided visualization with cognitive conditioning, designed to train the exact response you need when things get hard.  www.theplantedrunner.com/reset Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Gem podcast!  I recommend listening to Coach Claire; interesting and very useful insights, she is well experienced, easy to follow and understand. I enjoyed listening to her creating a running fitness schedule to one of her listeners (Jeremy) while live podcasting. You are in good hands Jeremy! Welcome back to running!  ⭐⭐⭐⭐⭐Master's Runner/ Assistant Collegiate XC/Track Coach Coach Claire has provided a simple tool for our athletes that I have shared with some of our runners that need the reset! I have coached hs XC/track since 2004 and this is a wonderful free resource that I have shared with a number of our runners in our first one on one meetings this year. I am an avid listener of the planted runner podcast and would love for Coach Claire to take me on for Boston 2027. That will be marathon number 77 and would love to break 3 hrs again as a 50 year old grand masters runner! ⭐⭐⭐⭐⭐Informative, Inspiring, and Fun!  Always able to pick up a few pieces of info that's relevant and I can quickly put to use. Super helpful always!  Music Credits: Music from Uppbeat

Matt Fitzgerald is too sick to run.  So, naturally, he trained for an ultra marathon. Matt Fitzgerald, runner, coach, author, and friend of the podcast, has been suffering from devastating symptoms of long COVID. Running makes everything worse. He waited years to get healthy enough to run again and when that didn’t happen, he ran in spite of it. His new book, Dying to Run, tells of his wildly unrealistic mission to train for a 100k race, even if it killed him. We talk about: How long COVID took away one of the most important things in his life, How he coped with the dramatic change in his life and identity, and Why he was determined to get closure on racing, despite the risks.. 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: ⭐⭐⭐⭐⭐Cheers!! 🏃‍♀️ 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

Most people think the sixth sense is about seeing dead people. But it’s actually balance which is critical to health, injury prevention, and longevity. How’s your balance?  Do you actively work on it?  And what does balance have to do with running and performance? Let’s find out. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, we’re going to explore your real 6th sense, balance.  You’ll learn: How balance training can prevent injury How it can improve performance, and Exactly what exercises you can do to improve your balance today. This is one of the most underrated training practices that runners can do that is also super simple and effective.  If you know a runner that is missing out on balance training, now is a good time to go ahead and share this episode with them. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐More Masters Topics Have only listened to one podcast, the recent one on Master Runners.  It was excellent and I would strongly recommend many more episodes on just that subject. We runners from the Jimm Fixx era are still at it and are interested in topics that will help us run forever! DeBK265 ⭐⭐⭐⭐⭐Amazing Content! Found running 5 years ago at age 64.  Claire’s podcast is a big part of why I am still at it and improving. I particularly love the PR Training labs which help me build race plans.  So many running podcasts are filled with non-pertinent chatter.  Claire is succinct and provided tons of helpful content.  When she interviews guests, she asks excellent questions and chisels home the “meat” (all while being plant-based!! 😜). Claire is a delight to listen to. S. Feralio ⭐⭐⭐⭐⭐Coach Claire is very helpful! I’ve listened to this podcast for a while now and really enjoy the content.  Episodes are typically concise and on a specific topic that tends to be helpful for the average runner looking to improve.  Give it a try! Rollem123 Music Credits: Music from Uppbeat

The golden rule of marathon pacing is the negative split. Start conservative, finish faster. But is that really the ideal way to pace?  Maybe not. You'll learn: Why the negative split might not be the best way to pace a marathon, How the course itself, flat or hilly, can trick you into pacing mistakes  How to use your effort with your watch to know if you should push or hang on If you’ve never run the second half faster than the first, like me, or if you always have, this is the episode for you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less. LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Master's Runner/ Assistant Collegiate XC/Track Coach Coach Claire has provided a simple tool for our athletes that I have shared with some of our runners that need the reset! I have coached hs XC/track since 2004 and this is a wonderful free resource that I have shared with a number of our runners in our first one on one meetings this year. I am an avid listener of the planted runner podcast and would love for Coach Claire to take me on for Boston 2027. That will be marathon number 77 and would love to break 3 hrs again as a 50 year old grand masters runner! ⭐⭐⭐⭐⭐Informative, Inspiring, and Fun!  Always able to pick up a few pieces of info that's relevant and I can quickly put to use. Super helpful always!  ⭐⭐⭐⭐⭐Helpful, Different than all the others  I found Claire by searching "best podcasts for runners" and nearly immediately discovered that this was a much different show than the rest. Her ability to include ways to improve your cognitive skills in a way that improves your running is fantastic in that she doesn't simply explain the subject she provides the tools. I signed up for her Begin With Ten program as well specifically to work on this though the simple "readiness reset" will be enough to get started for most. Thank You, Claire.  Get the Readiness Reset here: https://www.theplantedrunner.com/reset Music Credits: Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Jeremy, my audio editor: 🏃🏽‍♀️52 years old 🏃🏿wants to start running again and build to 5ks after years off 🏃🏼‍♀️ADHD affects his training Learn how I create a custom training plan for Jeremy. Follow along with the questions I ask each runner: 1.  What is your goal? 2.  How long have you been running regularly? 3.  Do you have any current or recurring injuries?   4.  What are your RECENT (past 6-12 months) race times and distances?  If you have not raced recently, but have in the past, please estimate your race fitness.  If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible. 5.  How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6.  What is the highest amount of weekly mileage you've ever run and how long ago was that? 7.  How long is your average/most recent long run? 8.  What pace would you say is a very easy effort, relaxed pace for an average run?  This is a pace so slow that you could talk the entire time almost as easily as walking. 9. When do you want to run and rest? 10. What are your favorite and least favorite  kinds of running workouts? 11.  Do you strength train and/or cross train? 12. What do you struggle with? If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab  If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.  LINKS: If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link. For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat