The Planted Runner

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**The Planted Runner**

You’ve already made two of the best decisions of your life as a plant-based runner. Now it’s time to get better at both every week. I’m Coach Claire Bartholic, and I went from not running at all to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve coached hundreds of vegan, vegetarian, and plant-curious runners of all ages and abilities with science-backed training, plant-based nutrition, and proven mental strength techniques. Whether you are training for your first 5k or your 50th marathon, you can start exactly where you are right now, and get better today.

Latest Episodes:

The 3 Most Effective Ways to Train In Between Marathon Training Cycles May 18, 2023

Show notes

Watch this episode on YouTube

If you run a marathon every month, this episode is not for you.

While that is amazing and inspirational, this episode is for those who prioritize quality over quantity.

This is for runners who love the marathon more than any other distance and want to discover how to get your very best performance, no matter what your age or natural talent.

And to truly train to run your personal best marathon, year after year, you shouldn’t be running one month after month.

In this episode, you’ll learn:

Why always training for the marathon eventually backfires,
How many marathons per year is optimal, and
What to train for when you are not training for a marathon

This episode will give you lots of training ideas to plan your own in-between training cycle when you are not specifically training for 26.2 miles.

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. And if you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team here.

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.

LINKS:

Luke Humphrey’s Race Equivalency Calculator

I’ve created an exclusive 12-week half marathon training plan specifically for the Oktoberfest Half Marathon September 30, 2023 in Asheville, NC. It includes everything you need to run your best race including mileage, strength training, and of course, my best mental strength lessons.

This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.com/

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.

➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold.

⁠📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans

Music Credits:

Music from Uppbeat

How to Master Decades of Running and Still Feel Young: Cynthia Miller May 11, 2023

Show notes

Watch this episode on YouTube

Let’s face it. Our culture values youth, beauty, and in the running world, speed.

We train to get faster, stronger, and to cross that finish line just a little quicker than we did last time.

The good news is that if you picked up running as an adult, even at an age where you are past your biological physical prime, you can grow muscle and run faster with good training and nutrition. And you can keep improving for years, possibly even decades.

But if you’ve been running your whole life and were well-trained at your physical peak, you will eventually slow down with age. Paces that once seemed easy for you will become harder and harder. Race finishing times will get slower and slower. And you will find that recovery from training and racing takes longer and longer.

It’s enough to depress even the most upbeat masters runner into hanging up your running shoes and settling for life in a rocking chair.

In this episode, we are going to have a conversation about running and aging exceptionally with master’s runner Cynthia Miller.

You’ll learn:

About how Cynthia started running in her first pair of waffle soled Nikes,
How her passion for running has only grown despite the normal effects of getting older, and
How changing her perspective about what’s truly important in life and in running helps bring her joy and meaning, no matter what her race times are now.

Cynthia shares moving and inspiring stories about how her running has evolved over the years and how it keeps her feeling young even at almost 70 years old.

So if you plan to run as long as you possibly can, but are struggling with the downsides of getting older, this is one you don’t want to miss. And you’ll definitely want to check this one out on YouTube because you are not going to believe how youthful Cynthia looks.

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.

LINKS:

This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.com/

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.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold.

⁠📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans

Debunking Running Myths with Trail and Strength Coach Tera Pruett May 04, 2023

Show notes

Watch this episode on YouTube

When you are trying to improve at anything, whether it’s business, parenting, or of course, running, the first place most of us go is the internet.

We search and fall down rabbit holes. We follow gurus and influencers. We look at this article and that study. And before you know it, you aren’t sure what’s truth, what’s important, and what is just plain myth.

So today, we’re going to bust a few of them with strength coach and trail runner, Tera Pruett.

In this episode with Coach Tera Pruett, you’ll learn:

➡️What she thinks are some of the biggest myths in the fitness industry
➡️Why a little strength training can be the best thing you can do for your running, and
➡️How you can get started trail running even if you are brand new.

Tera has over 25 years in the fitness industry and her passion is helping people discover their true fitness and reach big, scary goals. In her training studio, Tera coaches athletes to cross their first finish line strong and helps them conquer the trails.

Tera is an amazing human and I’m thrilled that she will be joining me this September 14-17 for the Asheville Running Retreat. Tera will explain what her role will be at the incredible experience we have planned, but if you are ready to learn more right now, head to theplantedrunner.com/retreat to learn more. There are only a few luxury cabins left, so if you’ve been on the fence about joining us, this is your sign to sign up today.

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.

LINKS:

Tera is giving away a freebie for Planted Runner listeners if you are ready to get into trail running! Get your free trail guide today.

Learn more about the Asheville Running Retreat, September 14-17, 2023.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold.

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans

REVIEWS:

⭐⭐⭐⭐⭐Love this podcast

“So clear, informative, positive, well produced, and just overall a great listen. Fully recommended.”

Ron8S via Apple Podcasts · United States of America

⭐⭐⭐⭐⭐Great info for runners of all abilities!

“I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!!”

LisaU9 via Apple Podcasts · United States of America

⭐⭐⭐⭐⭐Perfect running accompaniment

“I found this podcast when the host was interviewed on a different podcast and love the content! I listen on my runs and get inspiration for all kinds of running related material. Very happy that I stumbled upon it and can’t wait to read the book”

plantedturtlerunner via Apple Podcasts · United States of America

Music Credits:

Music from Uppbeat

The 5 Easy Ways Running Strides Can Transform Your Speed Today Apr 27, 2023

Show notes

Watch this episode on YouTube

In long distance running there are no hacks. You put in the work and it takes a long time and a lot of consistency to get better.

But there actually is one thing that probably does meet the definition of a hack. It’s a simple way to get faster, to improve your running form, quicken your feet, better prepare for a race, and have some fun, all in less than 90 seconds of work?

It’s a simple speed development drill that’s a staple of track and field and cross country teams all over the world. But many recreational runners are missing out when it can massively improve their running.

It’s called the stride.

If you are a beginner, they are the absolute best way to begin with speed. If you’ve been running a while but have never tried some strides, they can help break you out of a plateau. And if you are a master’s runner, strides are simply the best way to maintain and perhaps even improve your skills and speed as you age.

In short, strides are beneficial to every runner at every stage.

In this episode, you’ll learn:

➡️the 5 benefits you’ll get from strides

➡️the common misconceptions about them, and

➡️exactly when and how to do them.

Even if you’ve been doing strides for years, this is a perfect episode to reinforce everything you’ve been doing right for your running, and you just might learn a new tip to perfect 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.

LINKS:

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold.

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans

REVIEWS:

⭐⭐⭐⭐⭐Great info whether you are plant based or not.

“I’ll start by saying I’m not a runner(mountain biker), and I’m not plant based. However this has become one of my new favorite podcasts. I stumbled across it by searching “running shoes”. Lots of good health information, and interviews.”

Dobbsfamily via Apple Podcasts · United States of America · 04/21/23

⭐⭐⭐⭐⭐Episode April 20 2023

“So inspiring! It was so fun to peak inside your coaching and see the impact it made upon one of your running clients. What a difference this podcast, your book, and your coaching can make!”

dear running via Apple Podcasts · United States of America · 04/20/23

⭐⭐⭐⭐⭐Great information

“I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara”

Lykinsreader via Apple Podcasts · United States of America · 04/17/23

Music Credits:

Music from Uppbeat

How Coaching and Community Can Catapult Your Running Progress: Nicole Dalal Apr 20, 2023

Show notes

Watch this episode on YouTube!

It can be so inspiring to hear the stories of the best in the world. Runners who do superhuman things running at speeds most of us can only imagine.

The only problem is that elite runners are not typically all that relatable to the rest of us.

So when I had a request to interview real, every day runners, who are not professionals, I loved the idea. Because most of us are just normal people who run because it’s our passion, not our job. We have other jobs, and kids, and mortgages to pay, and yet running is just as important to us as the pros.

And I would argue our running is just as inspiring.

Today I’ll be talking to one of my own athletes, Nicole Dalal. We’ll go over:

Her story of finding running in her mid forties
How going from a stock internet plan, then to a custom plan, then finally to joining the PR Team changed her running, and
Why getting help and finding community has been a lifesaver for her, even though she doesn’t consider herself fast or experienced

This is a new kind of episode for me and I’d love to hear what you think. It’s a bit of a love letter to running and finding community and it’s made possible by the PR Team. If this sounds like what you and your running need, head to theplantedrunner.com/group to learn more today.

And of course, 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.

ABOUT ME:

I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential.

I’m a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover.

As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based.

I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes.

My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now (link below or wherever books are sold). I include everything you need to become a better runner all in one place, fueled by plants.

You can order your copy today, OR you can enter to win a signed copy from me for free.

To enter, just write a 5 star review of the podcast on Apple Podcasts. I read every single one and I will randomly choose a winner at the end of each month for this entire year.

LINKS:

Follow Nicole @nikkidruns on Instagram

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https://theplantedrunner.com/book or wherever books are sold.

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans

Music Credits:

Music from Uppbeat

Marathon Recovery Mistakes: The Critical Weeks After Your Goal Race Apr 13, 2023

Show notes

If you’ve just raced a marathon or half marathon, you know that you need to recover. But how long will that take?

It’s more than your body that’s been through the experience of training and racing. Your mind, your relationships, and perhaps even your identity itself have been affected as well and need recovery. No app or GPS watch is going to be able to quantify those things in hard data.

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.

Today I’m going to get into the three critical weeks of recovery after your big goal race. I’ll go over:

The do’s and don’ts in the critical three weeks after race day
How to properly structure your return to running, and
How a great recovery can improve your next cycle and the rest of your life.

Don’t wait until after the race to listen to this one!

And be sure to listen all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

This episode is brought to you by the PR Team. The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day. Not to mention, it’s really fun. I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group.

▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join

📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023!

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

REVIEWS:

⭐⭐⭐⭐⭐Thank goodness!

“I followed Coach Claire for her entire years long run on Run to the Top, although I was always about 6 months behind. Recently caught up to her departure from there and was so glad to find she started her own podcast. Especially after I tried listening to the new format at RTTT but could not handle it. Have always loved her style and method of presenting the science and how she interviews relevant people. Plus the fact that she is plant based makes it all the better. Being a 65 year old plant based runner, I would love to hear more on running and aging. ~aCountryVegan”

Later_Dude via Apple Podcasts · United States of America · 04/04/23

⭐⭐⭐⭐⭐Great information

Lykinsreader via Apple Podcasts · United States of America · 03/21/23

⭐⭐⭐⭐⭐Thank you!

“As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious!”

HDeGveganrunner via Apple Podcasts · United States of America · 03/23/23

Music Credits:

Music from Uppbeat

How to Perfect Your Race Week Nutrition for Your Best Finish Yet Apr 06, 2023

Show notes

At no other time in your training cycle is nutrition more important than race week and of course, race day.

Yes, you need to make sure you eat well throughout your entire training cycle. That means you are not restricting your food with the idea of getting down to some kind of mythical “race weight.” Instead, you’ve been fueling like an athlete, supporting your training with carbohydrates for energy, protein for muscle repair and growth, as well as including healthy fats.

But the week before your race is when you need to really start paying attention.

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.

Today I’m going to get into the details of race week nutrition for the half marathon, marathon, and beyond.

You’ll learn:

How to shift your macronutrient intake during the week and days before your race,
How to make sure you are hydrating properly, and
What are the exact guidelines for fueling your best race ever.

If you’ve got a race coming up soon, this is critical information that you’ll want to remember. Even if your big day isn’t coming up for months, knowing this ahead of time can help you plan and practice so there are no surprises on race day.

Don’t forget to listen all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

REVIEWS:

⭐⭐⭐⭐⭐Claire is the best podcast host!

Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ

RunForLong via Apple Podcasts ·United States of America ·03/23/2023

⭐⭐⭐⭐⭐Thank you!

As a plant based marathoner, this podcast has provided me with invaluable information related to training and nutrition. Thank you, Coach Claire for your insight and wisdom! Highly recommend if your plant and/or running- curious!

HDeGveganrunner via Apple Podcasts ·United States of America ·03/23/2023

⭐⭐⭐⭐⭐Great, to the point, podcast

Thanks for all the great information! I just listened to the pod on speedwork and loved the info! Would have liked more discussion about the purpose/importance of the recovery portion of interval speedwork. So much conflicting info out there. Would love to hear more!

TheGingerTre via Apple Podcasts ·United States of America ·03/18/2023

Music Credits:

Music from Uppbeat

Why Des Linden Is Still Proving Everyone Wrong at Age 39 Mar 30, 2023

Show notes

Des Linden is not your typical marathon champion.

Instead of emulating others, Des blazes her own path. Some might say that she even prides herself on not doing things like everyone else. And when someone tells her she can’t, she figures out a way to prove she can.

Des is a two time Olympian and became the first American woman in 33 years to win the Boston Marathon on a brutally cold and rainy Patriot’s Day in 2018. At age 39, she is still competing professionally and will be toeing the line at Boston again this year.

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.

Today I’m sharing my conversation with Des Linden. You’ll learn:

Some of the stories behind her historic win in Boston
How her training has changed as she has gotten older, and
Why she keeps showing up in the sport when some would say her best years are behind her.

Des has written a memoir of her life and incredible career which will be out April 4th called “Choosing to Run.” In it she shares the behind-the-scenes of her amazing accomplishments, some of which she’s never told before.

We also talk about why she’s always felt like a little bit of an outsider in the professional running scene and why she wouldn’t have it any other way.

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:

Order Des Linden's book "Choosing to Run."

▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE.

➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join

Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

RECENT REVIEWS:

⭐⭐⭐⭐⭐Great information

I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara

Lykinsreader via Apple Podcasts ·United States of America ·03/21/2023

⭐⭐⭐⭐⭐Informative and fun!

Whenever a new episode of The Planted Runner podcast is released, I feel a surge of excitement! The show”s host and interviewer, Claire, is excellent, and she consistently brings on fascinating guests to discuss topics that are pertinent to me and my running journey.

K-town825 via Apple Podcasts ·United States of America ·03/11/2023

⭐⭐⭐⭐⭐Love the show

Recently found your podcast after hearing you speak on another running podcast. Being a plant based runner myself, I really connected with your podcast episodes and I can’t wait to listen more and I would love to read your book too!

BooneRunner via Apple Podcasts ·United States of America ·03/06/2023

Running Too Much? How to Tell What's Healthy: Cynthia Donovan Mar 23, 2023

Show notes

What is the difference between good, challenging training and over-exercise? After all, running for hours and hours training for long distance events is definitely far more exercise that we need to be healthy and fit.

But when is it really considered over-exercise? It can happen pretty quickly when we undereat.

Undereating paired with high amounts of training will start to set off alarm bells in the body. One of the first things that the body will sacrifice in women is reproductive health. In this state, your body has decided that there’s not enough food for you as well as another life, so it prepares for survival instead of fertility.

Once you’ve lost your period, consider yourself warned that you’ve crossed a very dangerous line for your health. And what you might not know is that this doesn’t just happen to skinny people. You can be at risk no matter what your size, even if you have weight to lose.

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.

Today, I’m talking with Cynthia Donovan, also known as the Period Nutritionist. She’s a registered dietician who works with women with Hypothalamic Amenorrhea to help them get their period back, restore their health, fertility & find balance with food & exercise.

Today you’ll learn:

Why under fueling during running can be so detrimental
How to work with your body to train hard and fuel well
And how to re-evaluate the image you have of an athletic body and what it can do properly fueled

Clearly this episode is mostly geared towards pre-menopausal women, but the theme of fueling properly is critical to everyone, no matter what your age or gender. So please share this one with all your running buddies.

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:

Find Cynthia @period.nutritionist and periodnutritionist.com

Cynthia mentioned two Instagram accounts: @menopause.nutritionist

@periomenopause_nutritionist

➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.

📣FREE Ultimate Fueling Guide for runners: theplantedrunner.com/join

📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans

RECENT REVIEWS:

⭐⭐⭐⭐⭐Concise helpful advice

I liked Claire on run to the top, and I like that she has her own show now! My family is plant-based and loves to run, so it’s a good fit for us. Plus Claire is great at summarizing and making sense of sound running advice which is very much appreciated.

Watson R via Apple Podcasts ·United States of America ·03/04/2023

⭐⭐⭐⭐⭐Amazing running podcast

Claire gives such great information and breaks things down so well. Not just about plant based running, though she also goes into that sometimes, of course. Highly recommend!!

HandfulOfChips via Apple Podcasts ·United States of America ·03/02/2023

⭐⭐⭐⭐⭐Great Running Content

Very educational podcast that covers a wide array of running topics. Claire breaks down concepts for all levels of runners and the way she formats the show keeps it interesting

Nodnarb Runs via Apple Podcasts ·United States of America ·02/26/2023

Common Myths About Threshold Runs and How to Do Them Right Mar 16, 2023

Show notes

Ask five runners what the definition of a tempo run is and you’ll probably get five different answers.

Let’s clear up all the misconceptions and find out how to get the best out of your tempo runs.

And to do that, we’ll have to go all the way to Norway.

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.

Today I’m going to explore the tempo run and simplify threshold training. You’ll learn

The common myths and errors people make when talking about tempos
How to know when you are in what zone and why, and
Why running too fast, even just a little, can cause you to completely miss the point.

And what does Norway have to do with all of this? I’ll explain that too.

Don’t forget to listen all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

LINKS:

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RECENT REVIEWS:

⭐⭐⭐⭐⭐Love this podcast

So clear, informative, positive, well produced, and just overall a great listen. Fully recommended.

Ron8S via Apple Podcasts ·United States of America ·02/22/2023

⭐⭐⭐⭐Great info for runners of all abilities!

I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!!

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⭐⭐⭐⭐⭐Perfect running accompaniment

I found this podcast when the host was interviewed on a different podcast and love the content! I listen on my runs and get inspiration for all kinds of running related material. Very happy that I stumbled upon it and can’t wait to read the book

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