The Planted Runner

Latest Episodes:

The Myth of the 180 Cadence and How to Quicken Yours Sep 12, 2024

Show notes

Your running cadence is the pattern or number of steps you run per minute. Increase your cadence and you’re halfway to running faster. Lengthening your stride is the other half of the equation, but doing that can be problematic.

It’s far more effective to focus on quickening your feet.

Let’s explore why.

On today’s show, I’m going to dive into your running cadence. I’ll go over:

why focusing on your cadence can be an important tool for gaining speed with lower injury risk,
some myths about the ideal cadence for runners, and I’ll explain
a few techniques for improving your cadence to help you get faster quicker

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

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 podcast!

“Love listening to the podcast while running! There is a lot of great information!”

Sleepy opossum via Apple Podcasts · United States of America · 05/29/24

⭐⭐⭐⭐⭐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

These Simple Running Nutrition Rules Make Fueling Easier Than You Think Sep 05, 2024

Show notes

Most runners would probably say they eat pretty healthy. But are you actually optimizing your nutrition for your running?

Let’s find out.

On today’s show, I’m talking to registered dietician, Natalie Rizzo, the founder of Greenletes.

and Nutrition Editor for TODAY. We’ll go over:

the difference between eating healthy and fueling for endurance,
we’ll get into the specifics of macronutrients, including what you should look for, and
she’ll let us know which supplements are worth it and which are a waste.

Natalie Rizzo specializes in sports nutrition and plant-based eating. Natalie recently wrote her first cookbook, “Planted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes.” She’s a New York native, marathon runner, long-time vegetarian and mom to two boys. Natalie has bylines in many publications, such as TODAY, Runner’s World, Eating Well, All Recipes and more.

If you’re a plant-based runner or really any kind of runner, this episode will break down exactly what you need to know to fuel your passion.

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐Straightforward and so so good!

“I love Claire’s approach to running information and knowledge - it’s straightforward and what we need to know. Great listen. And loving the PRTLs and listening to your thought process. 🤗”

jamie443321

⭐⭐⭐⭐⭐Good tips

“I like that this podcast gives actual information and advice to recreational runners who want to find their best performance. Claire is easy to listen to and paces the podcast well. I bet she paces her runs well too!”

DebE265

⭐⭐⭐⭐⭐Honest and trustworthy training info.

“Have really been enjoying you discussions on training. Being an older runner I can see the errors I have made in my training by now understanding your approach to training and how you prescribe that training. Not to mention what a great vide you offer with your love of running. Will continue to listen and learn.”

nothappy1&5

Music Credits:

Music from Uppbeat

Less Than 40% of Marathoners Taper Optimally. Here's How to Do it Right Aug 29, 2024

Show notes

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race.

But studies show that less than 40% of runners are actually optimizing their taper. How can you be one of the runners doing it right?

Let’s find out.

On today’s show, I’ll explore

what the ideal marathon taper should look like,
the common mistakes that runners make during taper, and
how to get your mind ready and avoid the “Taper Tantrums”

I’ll also cover the best guidelines for marathon taper nutrition based on your size and needs.

By the end of the show, you’ll have all the knowledge you need to have a successful taper, setting you up for your best marathon yet.

And don’t worry, you don’t have to take notes or try to memorize all of this! If you want all the details on how to run your best marathon, including taper, just sign up for my free 12 day email course at www.theplantedrunner.com/marathon.

Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.

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:

Guided Visualization podcast: theplantedrunner.com/guided-visualization.

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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 info

“Claire does a really good job of giving great and relevant information without being preachy or repetitive. Episodes are nice and consice when solo and thoughtful interviews when there is a guest.”

MrJeffreyW

⭐⭐⭐⭐⭐Good Information for anyone who runs

“I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.”

AsterMan

⭐⭐⭐⭐⭐Love this podcast!!

“I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!”

Seira89

Music Credits:

Music from Uppbeat

The Absolutely Proven Way to Improve Your Running? Sleep Aug 22, 2024

Show notes

In our time-crunched hustle culture, sleep is often the first thing that is sacrificed in our busy lives. Even though, by far, it’s the absolute most important thing we can do for our health and fitness.

So how do you know if you’re really getting enough?

Let’s find out.

On today’s show, I’ll be talking with triathlon and sleep coach, Simon Ward. We’ll go over

Simple strategies for improving sleep quantity & quality
How to know if you’re really getting enough, and
How to set the stage for sleep success, even if you have kids

Simon is a British triathlon coach and has been for nearly 30 years, but he no longer calls himself that. Instead he’s a life coach for people who run, bike, and swim, because it takes a lot more than good training to be your best.

And great sleep is one of those things.

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:

Simon Ward, Health, Wellness & Performance Coach

www.SimonWard.co.uk

Social Media Links

High Performance Human Podcast

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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 info

MrJeffreyW

⭐⭐⭐⭐⭐Good Information for anyone who runs

“I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.”

AsterMan

⭐⭐⭐⭐⭐Love this podcast!!

“I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!”

Seira89

Music Credits:

Music from Uppbeat

Got Runner's Gut? Here's How To Finally Fix It Aug 15, 2024

Show notes

GI issues like nausea, heartburn, and diarrhea affect anywhere from 30-90% of all runners. If you're one of them, learning all you can about it can really make a difference in your running and your racing.

Because it is an issue that can be fixed, once you figure out the culprit.

Let’s find out more.

On today’s show, I’ll explore

why runners suffer from all kinds of gastrointestinal issues,
what you can do to figure out your unique solution, and
how to know if something more serious is going on.

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐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

⭐⭐⭐⭐⭐Good Information for anyone who runs

“I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.”

AsterMan

⭐⭐⭐⭐⭐Great info

MrJeffreyW

Music Credits:

Music from Uppbeat

“I Want to Race What I’m Capable Of and Qualify for Boston" Aug 13, 2024

Show notes

Can Jamie reach her potential in her second marathon?

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 Jamie:

🏃🏽‍♀️42 years old

🏃🏿has a 5k PR of 22:22, first marathon was 3:52

🏃🏼‍♀️wants to Boston Qualify with a 3:40

Learn how I create a custom marathon training plan for this talented second-time marathoner.

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

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.

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.

EARTH BREEZE:

Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐ Love this podcast!!

“I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!”

Seira89

⭐⭐⭐⭐⭐This is why we run

I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen.

Los Angeleno 69

⭐ ⭐ ⭐ ⭐ ⭐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

Your Watch is Lying: How to Run By Feel Instead Aug 08, 2024

Show notes

Running by feel can seem like a lost art in our world of high-tech wearables, sort of like learning to write cursive in a world of computers.

But with a few basic guidelines and a lot of practice, you can learn to free yourself from being a slave to your Garmin.

Let’s find out how.

On today’s show, I’ll explore how to teach yourself to run by feel. You’ll learn:

What each type of run should feel like
The simple formulas for matching your breaths to your steps for each run, and
How you can still get the spirit of the workout, even if you’re off pace.

This topic is a must-listen if you are a new or intermediate runner, but even if you’re a veteran, you’re bound to pick up some new insights as well.

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐Love this podcast

Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant! Loved episode about plant based protein. Really simplified this topic and the example of what a day of eating could look like was perfect 💕

P.Nela

⭐⭐⭐⭐⭐Great Podcast!

Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :)

FaithFirst73

⭐⭐⭐⭐⭐New Fan!

I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with!

CdnRnr73

Music Credits:

Music from Uppbeat

PRTL: Can Melanie Run/Walk Her First Marathon in Time? Aug 06, 2024

Show notes

Can Melanie run/walk her way to finish her first marathon by the cutoff time of 7:45?

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 Melanie:

🏃🏽‍♀️35 years old

🏃🏿training for Every Woman’s Marathon, her first

🏃🏼‍♀️concerned about training for a marathon while actively aiming for weight loss

Learn how I create a custom marathon training plan for a new runner using the run/walk method!

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?

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

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.

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.

EARTH BREEZE:

Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐ Love this podcast!!

“I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!”

Seira89

⭐⭐⭐⭐⭐This is why we run

Los Angeleno 69

⭐ ⭐ ⭐ ⭐ ⭐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

Over 40? Stop Running More And Do This Instead Aug 01, 2024

Show notes

If you’re only running and expecting to get better at it, you’re missing out. You’ll simply be getting better at working around your weaknesses rather than truly improving.

And if you’re over 40? You’re going to have to do more than just run to keep your bone density, improve muscle mass, and keep your metabolism humming along. Not to mention improve your performance.

You might think a little strength training and mobility are the answer. But it’s a lot more nuanced than that.

On today’s show, I’ll be talking to one of America’s leading running physical therapists, Jay Dicharry. Jay works with Olympians and other world class runners to improve their biomechanics, performance, and helps them build back after injury.

He’s out with the second edition of his book, Running Rewired in which he takes cutting edge research and creates precision workouts any runner can do at home to supercharge their running form.

You’ll learn

What the biomechanics of running form really is
How that informs how you can improve your unique running form, and
Why all runners, but especially runners over 40, need to include this type of training in their weekly routine.

And don’t worry if you don’t have all the time to train like an Olympian. He promises it won’t take much more time than you’re already doing now.

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 even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐Love this podcast!!

“I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!”

Seira89

⭐⭐⭐⭐⭐This is why we run

“I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/ training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen.”

Los Angeleno

⭐⭐⭐⭐⭐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

"I've Lost 50 Pounds and My Goal is a 2:15 Half Marathon" PR Training Lab Jul 30, 2024

Show notes

Jennifer has lost nearly 50 pounds and her goal is 2:15 in the Air Force Half. Can she be ready?

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 Jennifer:

🏃🏽‍♀️46 years old

🏃🏿lost nearly 50 pounds in the last 18 months

🏃🏼‍♀️runs or strength trains every day, but says she cuts back when she needs to

Learn how I create a custom half marathon training plan for this runner who keeps improving!

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?

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

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.

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.

EARTH BREEZE:

Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/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:

⭐⭐⭐⭐⭐This is why we run

Los Angeleno 69

⭐ ⭐ ⭐ ⭐ ⭐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

⭐⭐⭐⭐⭐Love listening

New listener, long time follower on Instagram. I listened to the PR Training lab for a half marathon. It’s very easy to listen to and such helpful information for experienced runners to new runners.

nellie623

Music Credits:

Music from Uppbeat

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