The Planted Runner

Latest Episodes:

How I Went From Not Running to a Sub 3 Marathon at Age 42 (In 10 Steps) Oct 13, 2022

Show notes

If you want to get good at something, it can really help to be inspired by someone who has done it before. It doesn’t mean your road is going to be exactly the same, but studying the journey of others can be like a headlamp in the dark.

So today, I’m going to go over the 10 steps I took to go from not running at all to finishing a marathon in 2:58 at age 42.

Some of you are familiar with my story but many of you don’t know all the details. And I want to be completely clear, I’m not sharing this to brag about how great I am, because let’s be real. I am not an elite runner on any kind of national or world stage.

But what I was able to do as a normal mom with a full time job is something that I know others aspire to do. So I want to break down all the steps I took with the goal of inspiring you to go after your running dreams and make them come true.

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.

You’ll learn:

the key steps that I took that made the most difference in my progression
what I did physically to keep improving, and
what mindset shifts I had to make to go from being a good runner to a really good marathoner.

And of course, you’ll also want to be sure to stay tuned all the way to the end of the episode where I’ll share another Mental Strength Minute to fortify your mind in 60 seconds or less.

LINKS:

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

⭐⭐⭐⭐⭐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.

⭐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

Why Heel Striking Might Actually Make You Run Faster: Dr. Matt Minard Oct 06, 2022

Show notes

Runners have been told that heel striking is bad. Or at least, it’s not nearly as good as a runner who hits the ground on the midfoot.

But what if that advice is completely wrong? What if heel striking is actually superior and can help you run faster?

On today’s episode, I’ll be talking to Dr Matt Minard about why he thinks most runners will actually run faster when they heel strike. You’ll learn:

why the way we walk has a lot to teach us about how we run,
about the part of your running form that’s way more important than where you land, and
how a simple trick, using something you probably have lying around the house, can give you the feedback you need to learn how to improve your running today.

Matt is a doctor of physical therapy and runs the company, Human Movement Optimization, which encompasses his Learn 2 Run brand and continuing education courses. With a passion for human movement and fitness, he is driven to help others learn how to move their bodies strategically and efficiently to reduce the risk of injury and increase longevity.

I think you’ll find his passion for helping runners like you is clear in this conversation.

And of course, you’ll also want to be sure to stay tuned all the way to the end of the episode where I’ll share another Mental Strength Minute to fortify your mind in 60 seconds or less.

LINKS:

➡️FOLLOW Matt on Instagram @learn.2.run

l2rtbn.com is Matt’s free course that includes how to make the tennis ball necklace.

Ankle mobility test: https://infograph.venngage.com/pl/AYwgkflqEs

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

⭐⭐⭐⭐⭐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.

⭐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

The Essential Pre-Run Fueling Guide, Even For Sensitive Stomachs Sep 29, 2022

Show notes

If you are an early morning runner, you probably head out the door as soon as your shoes are tied. There’s no time to eat a meal, wait for it to digest, contemplate why you got up so crazy early in the morning when the rest of the world is peacefully sleeping…and then go for your run.

But there are huge benefits to eating before a run, even very early in the morning.

Now whenever I talk about this, I get feedback from runners who NEVER eat before their runs. Some runners do it because they don’t want to take the time to eat and digest or they are afraid of an upset stomach. Other runners feel running fasted will burn more fat. And then there are the runners who say they feel fine, so why bother?

What does the science say?

On this episode of the Planted Runner Podcast, I’m going to go over the essentials of pre-run fueling, even if you have a sensitive stomach. You’ll learn:

why eating something, even if it’s small, makes such an impact,
what foods are best before your run, and
how to adapt what you eat based on the type of run and the time of day.

And as a special bonus, I have created a free fueling guide that you can get completely free. It explains what you should be eating before, during, and after every kind of run. Get yours now at theplantedrunner.com/join.

How to Tell if Your Race Goals are Realistic or Ridiculous Sep 15, 2022

Show notes

Do you have your heart set on a certain finishing time for your next race?

Most runners are racing to see if they can go farther or faster than before, which means that you’ll be in uncharted territory.

How do you KNOW what your goal pace should be?

You can't.

But there are some good ways to at least figure out if you are being realistic or ridiculous with your goal pace.

In today's episode of The Planted Runner Podcast, I'll explore:

how you can get pretty darn close to predicting a realistic race goal,
the pros and cons of those race predictor calculators online, and
if you’re a 5k runner, the prediction process might just be a little easier

Unless you’ve got a crystal ball or a time machine, this is the next best way to more accurately predict what you are capable of on race day.

Are You Wasting Your Time Running in the Gray Zone? Sep 08, 2022

Show notes

There’s an effort in running that is deceptively sweet. It’s not slow enough to be called jogging, yet it’s not hard enough that it feels too challenging.

To many it just feels like “real running.”

But if you spend too much time at this medium-effort comfy pace, like many runners do, it can sabotage your training and tank your improvement.

This is why it’s called the Gray Zone.

On today's Planted Runner Podcast, you’ll learn:

why so many runners find themselves stuck in the gray zone
a better way to structure your training for better results, and
when it’s actually a great idea to stay in the gray.

Sticking to one pace most of the time is kind of like being stuck on a banana seat while all the other kids in the neighborhood have a 10-speed. Let’s upgrade your ride!

The Best Running Form Won't Work for You, But Here's What Will Sep 01, 2022

Show notes

Better running form makes a huge difference in running your best. But you can't just go out and try to run with better form. Well, at least not for very long.

Your body will soon revert back to however you always run once your mind starts thinking about what's for dinner or what you're doing this weekend.

BUT there are great ways to train your mind and your body to run better. It's just that most of them don't happen on the run.

Want to know who arguably has the best running form in the world? Of course, it's the non-arguably best marathoner who's ever lived, Eliud Kipchoge.

On today's Planted Runner Podcast, you’ll learn:

exactly why his form is so good
what good running form should feel like
how you can get a little closer to running like the best in the world

Spoiler alert: You won't ever run like Kipchoge. Not even the rest of the elites run like him. But he can teach us to run better in our own unique way.

Pacing: The Single Most Important Concept to Improve Your Running and Your Life Aug 25, 2022

Show notes

Learning to pace is a fundamental skill of running well. But the concept of pacing actually has the power to improve everything in your running, and maybe even your life as well.

There is a common rhythm or pace that can actually be quite universal. And if you can figure out that pattern and then apply it to everything you do, you will be amazed at the results.

In this episode of The Planted Runner, Coach Claire explores this universal strategy. You’ll learn:

how to pace your workouts to improve your speed and stamina,and how to race better
how this can be applied to strength training and nutrition, and
how to apply this same strategy to your long term running goals and even the rest of your life.

If you’ve ever struggled with the rhythm of running, this episode will make it simple.

How to Transform from a Casual Runner into an Endurance Athlete Aug 18, 2022

Show notes

How do you transform yourself from a casual runner into an endurance athlete? How do you go from a basic level of running fitness into someone who completes endurance events for fun?

On this episode of the Planted Runner Podcast, Coach Claire will tell you how.

She will go over:

the most important aspects you’ll need to know when you are taking your running up another level
the advice she gives all her athletes of all abilities to do, and
the things that she wishes she knew when she started getting more serious about running well.

This is perfect if you’ve just fallen in love with running, but experienced runners will pick up a tip or two as well to break through a plateau or simply get a fresh perspective.

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