The Planted Runner

Latest Episodes:

From 20 Years of Heavy Smoking to Breaking 4 Hours in the Marathon in Her 60s: Amiee Cords Feb 15, 2024

Show notes

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

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 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes

EARTH BREEZE:

Earth Breeze looks like a dryer sheet, but it’s actually a super powerful, ultra-concentrated laundry detergent that you toss into your washing machine in any cycle. It gets even my stinkiest running clothes fresh and clean and there’s no more awful orange jug in my laundry room or in the landfill.

Right now, my listeners can get started with Earth Breeze and save forty percent! Go to www.earthbreeze.com/plantedrunner

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

Trailer: Start Here! Feb 12, 2024

Show notes

Running should be simple. But when you try to learn about how to get better at it, especially as you age, you’re confronted with conflicting advice, complicated workouts, and confusing nutrition trends that just won’t work for you.

On The Planted Runner, I’ll share exactly how to run faster, longer, and feel great doing it at any age, because you don’t have time to waste.

I’m Coach Claire Bartholic, and I went from not running at all in my late-30s to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve helped hundreds of runners achieve new personal records well into their 60s and even 70s, with science-backed training, plant-based nutrition, and proven mental strength techniques.

Each episode of The Planted Runner is like a private coaching session on the run where you’ll learn from me and the guests I interview. You’ll get actionable lessons to help you become a better runner every week and reach goals you never thought possible.

Whether you are training for your first 5k or your 50th marathon, take along The Planted Runner on your next run. Let me show you how your best running is still ahead of you.

All Plants Have Protein: Here's How You Can Prevent Slowing Down and Losing Muscle on a Plant-Based Diet Feb 08, 2024

Show notes

Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more.

But is this protein push all just media and marketing hype? And does this even apply to endurance runners?

Let’s find out.

Today we are going to explore what you need to know about protein for runners, and specifically for plant-based runners. We’ll uncover:

Why the recommended daily allowance doesn’t make sense for you
Why plant-based runners and older runners need to pay more attention to protein, and
I’ll share some real world examples of what a runner’s daily intake could look like with real food.

This information is especially important to know if you are trying to run your best, increase your muscle mass, and optimize your healthy years no matter what your age.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐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

⭐⭐⭐⭐⭐My Fav running podcast

I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire!

Si Ell

⭐⭐⭐⭐⭐Refreshing!

As a runner that has listened to many different running podcasts, coming across this one has been refreshing. Love the variety in topics, the guests, and the emphasis on a plant-based diet behind all of our running success.

Maxxytsh

Music Credits:

Music from Uppbeat

Rest is Actually the Worst Thing You Can Do for Most Running Pain and Injuries. Here's What You Should Do Instead Feb 01, 2024

Show notes

What if everything we’ve been conditioned to think about pain and injury is wrong? What if we could heal ourselves on our own faster and more effectively without ever having to stop running?

Let’s find out.

Today I’m sharing my conversation on Pain and Performance with co-authors Matt Fitzgerald and Ryan Whited about their book of the same name.

We’ll explore:

Why what we think about pain and injury is fundamentally flawed,
Why training, not rest, painkillers, or surgery, is the very best way to heal, and
Why our fear and avoidance of pain is making everything worse.

Ryan Whited is the founder of Paragon Athletics in Flagstaff, AZ and is a specialist in pain science and physiology. Matt Fitzgerald is an acclaimed endurance sports author, coach and nutritionist, whom I’ve interviewed three times, because his work is so compelling and important to what we do as runners.

Their book is truly fascinating and I highly recommend that you read it or at least listen to this conversation before you get injured.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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:

Paragon Athletics: https://paragonathletics.com/

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!!

I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire!

Nurserunner💙

⭐⭐⭐⭐⭐Thank you

Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.

Faye Aydin

⭐⭐⭐⭐⭐Inspiring story

Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.

Kate CJ Lin

Music Credits:

Music from Uppbeat

Beyond Beginner: This is What Will Take Your Running to the Next Level Jan 25, 2024

Show notes

How do you advance from being a good runner to a really good runner? Do you add more miles? Speed up all your paces? Run more often? Or maybe it’s a little of everything.

Let’s find out.

Today we’re going to explore how to step it up a notch. I’ll cover:

how to break through a running plateau when your performance is stuck
how to safely accelerate your training to reach new milestones, and
what warning signs to look out for as you advance

I’ll also share more about my own story of how I was able to break out of a nearly 2 year marathon plateau and finally run my dream 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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐This Podcast Transformed My Running

Never thought I would find a perfect podcast for me! Coach Claire’s insights are incredibly interesting, easy to digest, and most importantly, have transformed me as a runner. I can’t tell you how many things she’s discussed that I’ve ended up implementing in my life. That includes the fact that I now regularly do Pilates for Runners, have adopted a safety routine for each of my runs, been making some yummy plant-based recipes, and even paced my recent 50 km race with negative splits to get a PR! Claire, I love your positivity and passion for what you do. Keep up this good work and inspiring runners like us!

Pianofrano

⭐⭐⭐⭐⭐My Fav running podcast

Si Ell

⭐⭐⭐⭐⭐Refreshing!

Maxxytsh

Music Credits:

Music from Uppbeat

Running Marathon Pace In January Can Sink Your Spring Race. Here's Why. Jan 18, 2024

Show notes

If you’re a marathoner training for a spring race and you’re running goal marathon paced workouts in January, 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 from the 5k to the marathon.

This is a topic that will probably bust a lot of common myths out there about race training 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.

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 Nutritionwherever you get books or request a copy from your local library.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Run, Grammy, Run

I am so grateful that I found this podcast that provides so many tips and informed support for me as a be 63 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interview with Shannon Thomas on how to mentally motivate oneself or your personal motivational story, I as a 63 year old marathoner find much inspiration and training tips. Thank you! I hope to join your PR Team soon.

PearceCat

⭐⭐⭐⭐⭐Injury free

I have learned so much since I started listening to this podcast. I have been improving every this year. I share your podcast with everyone in my Run group. this weekend, I will be running my first marathon, and I am the strongest I have ever felt. Thank you for teaching me how to improve my life and my running.

Sonya Sutton, 01/11/2024

⭐⭐⭐⭐⭐My favorite running podcast

I love this podcast as a recreational masters runner. I learn something new and gain helpful insights and practical tips from each episode even without being plant-based myself.

M_Guerrero42

Music Credits:

Music from Uppbeat

Could Dry January Make You A Better Runner? It’s Complicated Jan 11, 2024

Show notes

Can even moderate drinking be holding you back from your best performances?

In today’s episode, we’ll explore the effects of alcohol on your training. We’ll go over:

How even small amounts of alcohol affects your sleep and recovery
How it’s related to inflammation, dehydration, and performance loss, and ironically
Why the popular trend of Dry January might not be as helpful as it seems.

This episode is not about judging those who choose to responsibly enjoy alcohol in moderation. Instead, it’s about truly understanding your choices and how they affect your life, health, and your running.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!!

“I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire!”

Nurserunner💙

⭐⭐⭐⭐⭐Thank you

“Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.”

Faye Aydin

⭐⭐⭐⭐⭐Inspiring story

“Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.”

Kate CJ Lin

Music Credits:

Music from Uppbeat

Train Your Brain Like an Elite Distance Runner with These Tips Jan 04, 2024

Show notes

What can we learn from the mental strength abilities of the highest performing athletes in the world? What do they do that we don’t?

And more importantly, how can we learn to have the mental strength of a champion in our own lives?

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.

On today’s show, we’re going to have a conversation with applied positive psychology consultant Shannon Thompson. She works with elite pro athletes around the world and the Division 1 running teams at Northern Arizona State University.

We’ll go over:

The most common limiting beliefs runners have that zap performance
Her favorite methods for getting through the toughest part of a race, and
How to overcome doubts to build the self-confidence of a champion

This conversation was an absolute delight to have and I really can’t wait for you to hear the amazing tips Shannon shares to elevate your mental strength today. Be sure to reach out to me on Instagram @theplantedrunner after you listen to this and let me know which one will be most helpful to you.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Thank you

“Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.”

Faye Aydin

⭐⭐⭐⭐⭐Inspiring story

“Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.”

Kate CJ Lin

⭐⭐⭐⭐⭐Love the content

Jay-runs

Music Credits:

Music from Uppbeat

A Better Way to Make Sure Your Running Resolutions Stick All Year Long Dec 28, 2023

Show notes

The sad truth is that most resolutions are abandoned by mid-January. Even by well-intentioned, highly disciplined runners.

There is a better way.

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 today’s episode, we’ll explore:

why most New Year's resolutions fail
why January 1st is a bad start date for most people
and, what to do instead to create lasting change that you can happily stick to.

So before you set a whole bunch of new goals for the next year, take a listen.

Now if one of your goals is to run a spring marathon or half marathon, January is the time to start. If you’re pretty DIY but still want the most through custom training plan you can buy, I’ve got you covered. Or if you want the best plan combined with coaching and a fun community, my PR Team is a perfect fit. Let me help you run your best season yet! Head to www.theplantedrunner.com for all the details and sign up today.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Thank you

“Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.”

Faye Aydin

⭐⭐⭐⭐⭐Inspiring story

“Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.”

Kate CJ Lin

⭐⭐⭐⭐⭐Great podcast so useful and inspiring

“Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍”

Night-Owl-3

Music Credits:

Music from Uppbeat

The Recovery Essentials if You Hate Rest Days (at Any Age) Dec 21, 2023

Show notes

What if there was a way that you could recover so easily and completely between runs that you didn’t need a day off?

I know that sounds too good to be true. But it also could be because right now, you aren’t training or recovering effectively.

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.

On today’s show, we’re going to have a conversation about recovery with Run Elite Coach Andrew Snow. He’s a performance and mindset coach for distance runners with a degree in exercise physiology and a master’s degree in biomechanics. He has completed several races over 100 miles, including the iconic Tahoe 200 mile endurance run all on a plant-based diet.

We’ll cover:

How your training, not your age, has a direct impact on your recovery
Some high-tech devices that can speed up injury healing and promote recovery, and
How you can maximize your sleep and your nutrition for best results

Andrew is also a runner in my hometown so it was great to meet up and plan this conversation on the run.

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.

➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.

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:

Get a free pair of Feetures Elite socks with every purchase of Andrew’s Run Elite book for this week only. Good through December 28, 2023. https://www.runelitebook.com/plantedrunner

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.

NOURIFY PLUS from PREVINEX:

Simply the highest quality, best tasting plant-based protein powder you can buy.

RECENT REVIEWS:

⭐⭐⭐⭐⭐I'm looking forward to every week for this podcast.

“I discovered this podcast a couple of months ago and every topic is awesome, with a realistic and professional approach and most important, well produced. I have been an athlete all my life but a plant-based diet athlete for around 10 years, I think this podcast is a gem for us, every week I wait for any topic, doesn't matter if I have experience, I always find a key element to help me to improve. I'm looking forward to every week for this podcast.”

Ramses Cano

⭐⭐⭐⭐⭐Love this podcast

“Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant!”

P.Nela

⭐⭐⭐⭐⭐Fantastic!

“Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice!”

Runner Steph

Music Credits:

Music from Uppbeat

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