The Planted Runner

Latest Episodes:

This Is the Fascinating Science Powering Your Runs Apr 10, 2025

Show notes

Fueling your body properly for running is a fairly complex process, but it can be best summed up in one phrase called glycogen metabolism.

Understanding the basics of glycogen metabolism is essential to creating a fueling plan that will enable you to train and race your best.

And the science is actually quite fascinating.

You’ll learn:

how your body creates and uses fuel for any kind of run
how you can enhance this process, and
how you can improve your glycogen storage to have a greater stash of energy for performance

This topic could easily fall deep in the rabbit hole of physiology, biochemistry, and anatomy, but I'm going to hopefully make it easier to understand the process in just a few minutes.

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

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

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

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Great information!

“Claire’s podcasts are well researched and she covers many aspects of running that set her podcasts apart from other running podcasts.”

runingNA

⭐⭐⭐⭐⭐Great Coach

“Coach Claire is the real deal. She gives advice and insight to improve your running. Her podcast covers a variety of topics; fueling, pacing and other interesting running topics. If you want to become a better runner then listen to her podcast at the very least. Better yet, checkout her personalized training plans.”

jharrington4181

⭐⭐⭐⭐⭐Thank you!

“Thank you for your amazing tips on training, fueling and all things running.”

MadelineWaters

Music Credits:

Music from Uppbeat

How to Stop a Painful Side Stitch from Sidelining You On the Run Apr 03, 2025

Show notes

Is there anything you can do to stop a side stitch and keep running? Or even better, prevent side stitches in the first place?

Let’s find out.

On today’s show, we are going to go into the science of side stitches.

You’ll learn:

which runners are most susceptible to them
what you can do to prevent them, and
how to deal with a side stitch on the run

This will be a super helpful episode if you’ve ever suffered from side stitches or if you never want to.

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

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

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

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐The best podcast for running and also the best podcast for plant…

I really look forward to this podcast every week! It was one of the first podcasts I found when I started running and was looking for advice and it’s still my favorite one. Claire gives concise, helpful advice for all levels of running and also great nutrition tips.

⭐⭐⭐⭐⭐So positive and helpful! 😍

Love this podcast and all the topics! Been listening for probably 2 years now and Claire is an amazing host. I appreciate how she keeps episodes concise with the occasional longer episode with a guest. As a vegan, I totally dig the plant-based info, but that is not the basis of most episodes–running is. All the episodes I’ve listened to are encouraging and so positive.

⭐⭐⭐⭐⭐A highlight of my week

It is a gift to be able to have a space for plant-based runners to learn! Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts. Thank you!

AmyFica

Music Credits:

Music from Uppbeat

PRTL: Grandma’s Marathon Training Plan Mar 27, 2025

Show notes

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 Kyle:

🏃🏽‍♀️43 years old

🏃🏿training for Grandma’s Marathon in Minnesota

🏃🏼‍♀️wants to focus on strength, hoping for 3:41 or better

Learn how I create a custom marathon training plan for Kyle.

Follow along with the questions I ask each runner:

1. What is your goal?

2. How long have you been running regularly?

3. Do you have any current or recurring injuries?

4. What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible.

5. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)?

6. What is the highest amount of weekly mileage you've ever run and how long ago was that?

7. How long is your average/most recent long run?

8. What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking.

9. When do you want to run and rest?

10. What are your favorite and least favorite kinds of running workouts?

11. Do you strength train and/or cross train?

12. What do you struggle with?

If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐A+

I appreciate Coach Claire’s positive insights on training!

JRA4177

⭐⭐⭐⭐⭐Great podcast

Claire has amazing guests and I learn such valuable information from her.

Jill Nuge

⭐⭐⭐⭐⭐Unique

This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible. This unique aspect makes the podcast incredibly valuable and enjoyable to listen to.

nmroshan

Music Credits:

Music from Uppbeat

Just Right or Delulu? How to Know if Your Goal is Reasonable Mar 20, 2025

Show notes

How do you know if you are being realistic or ridiculous when coming up with a race pace? Especially when it’s a distance that you’ve never done before?

Let’s find out.

Today we’ll explore how to create realistic race goals.

You will learn:

how to look at your training for clues
what your previous races can tell you about future results, and
the pros and cons of common race equivalency calculators.

And this is not just for marathoners. For shorter distances like the 5k or 10k, you can be even more accurate in estimating your race pace before race day. I’ll show you how.

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

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

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

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐A+

I appreciate Coach Claire’s positive insights on training!

JRA4177

⭐⭐⭐⭐⭐A highlight of my week

AmyFica

⭐⭐⭐⭐⭐Best running podcast

As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life. Thank you for fantastic content!

Scmilezzz

Music Credits:

Music from Uppbeat

Three Month Marathon Series, Month 1 Mar 13, 2025

Show notes

Today, I’m taking you through the final month of specific marathon training. This is perfect if you have an April race and you are listening to this as it comes out, but as you’ll see, this is easily adapted to a May race or really, any month of the year that’s about four weeks from the big day.

You’ll learn:

What you should be focusing on in your training this month
What your running should look like, and
What you should not be doing the month before race day

This series is the ideal companion to your spring race training this year, so be sure to follow or subscribe to the show to make sure that you don’t miss a single one. And don’t forget your running buddies! This is the perfect time to share this episode with a marathoner in your life to make sure you both have the best training possible.

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:

To grab your Race Week Companion, go to www.theplantedrunner.com/raceweek

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Unique Perspectives!

This show always gives me a different take on whatever runners consider to be common wisdom. Running too long on your long runs? Strength training all wrong? Need some ideas for how to get more protein in your plant-based diet? Claire tackles all these issues and more! Give it a listen the next time you’re on a long run! 👍

⭐⭐⭐⭐⭐Honest and trustworthy training info

I appreciate your approach to training and especially your consideration for older runners. I am 67 years old and I and running my first marathon in December 2025 then being 68 years old. I have already gained so many helpful training tips and hope to possibly work with you on some coaching later in the year.

nothappy1&5

⭐⭐⭐⭐⭐A highlight of my week

AmyFica

Music Credits:

Music from Uppbeat

Why Heart Rate Training Is Terrible and How to Do It Right (Encore Run) Mar 06, 2025

Show notes

Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones.

The only problem is, well, heart rate training is problematic.

So why do so many runners use it? And should you?

Let’s find out.

Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained.

We go over:

The pros and cons of heart rate training
How you can determine your max heart rate without going to a lab, and
She explains why common formulas and heart rate zones might be more confusing than helpful.

If you’ve ever struggled with keeping your heart rate low on an easy run or wondering if it’s getting too high on a workout, we’ll get to the heart of the matter in this episode.

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.

Running Explained

Elisabeth’s Heart Rate Masterclass

RECENT REVIEWS:

⭐⭐⭐⭐⭐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

⭐⭐⭐⭐⭐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

Music Credits:

Music from Uppbeat

Mastering Your Mind When You Just Want to Quit Feb 27, 2025

Show notes

Can you learn to master your mind like an elite athlete?

Let’s find out.

In this episode, you’ll learn:

how to silence the voice that tells you to quit,
how to shift away from useless perfectionism, and
how to reframe your running goals so you always cross the finish line with a smile.

Some of these techniques will be immensely helpful to shift your mindset, while others might not be your jam, and that’s okay. We all have different triggers and issues and my goal is to provide you with as many tools as I can. Use what works and toss the rest.

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.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Running plans

I found your podcast recently and I’m finding it very helpful! I’m coming back from injury and you are helping me to motivate myself. My last race was 2 years ago! Foot surgery has a long recovery time! Thanks for all the great content!

⭐⭐⭐⭐⭐Honest and trustworthy training info

⭐⭐⭐⭐⭐A highlight of my week

AmyFica

Music Credits:

Music from Uppbeat

"I Just Want to be a Stronger Runner!" PR Training Lab Feb 20, 2025

Show notes

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 Amy:

🏃🏽‍♀️46 years old

🏃🏿just wants to become a stronger runner without racing

🏃🏼‍♀️eats WFPB with no salt, oil, flour, alcohol, or sugar

Learn how I create a custom speed and strength training plan for Amy.

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

If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library.

LINKS:

If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐A+

I appreciate Coach Claire’s positive insights on training!

JRA4177

⭐⭐⭐⭐⭐Great podcast

Claire has amazing guests and I learn such valuable information from her.

Jill Nuge

⭐⭐⭐⭐⭐Unique

nmroshan

Music Credits:

Music from Uppbeat

The Ultimate Shin Splints Survival Guide to Get You Back Running Feb 13, 2025

Show notes

Shin splints are one of the most common running injuries you can get. And it’s also preventable.

Today’s conversation is all about shin splints with physical therapist and run coach, Duane Scotti.

We’ll discuss:

How and why runners get shin splints as well as who’s most susceptible,
How to treat them if you get them, and
How to get back to running safely and never worry about them again

If you’ve ever had this injury before or if you’d like to prevent getting it, this is the episode for you. This is also a great time to share this one with a running buddy who’s going through this.

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:

Grab your FREE Download of the Ultimate Guide to running healthy without shin splints here: https://learn.sparkhealthyrunner.com/shinpain

Connect with Dr. Duane:

- Instagram - @sparkhealthyrunner

- Subscribe to Spark Healthy Runner YouTube Channel

- www.sparkhealthyrunner.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.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐Love the 3 Month Marathon Series!

I am a long-time listener, but I am really appreciating the 3 month marathon series. With a spring marathon on my calendar, it’s helping know I’m on track to be successful! Thank you, Claire!

⭐⭐⭐⭐⭐A highlight of my week

AmyFica

⭐⭐⭐⭐⭐Best running podcast

Scmilezzz

Music Credits:

Music from Uppbeat

Three Months to Marathon Series: Month Two Feb 06, 2025

Show notes

Welcome back to the Three Month Marathon Series where I take you through each of the three months of specific marathon training. This is Month 2, which is perfect any month of the year that’s about two months away from the big day.

You’ll learn:

What you should be focusing on in your training this month
What your long runs, easy runs, and speed work should look like, and
What you should not be doing 2 months before race day

This series is the perfect companion to your spring race training this year, so be sure to follow or subscribe to the show to make sure that you don’t miss a single one. And don’t forget your running buddies! Share this episode with a marathoner in your life to make sure you both have the best training possible.

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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner

LIQUID IV:

Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout.

RECENT REVIEWS:

⭐⭐⭐⭐⭐A+

I appreciate Coach Claire’s positive insights on training!

JRA4177

⭐⭐⭐⭐⭐A highlight of my week

AmyFica

⭐⭐⭐⭐⭐Best running podcast

Scmilezzz

Music Credits:

Music from Uppbeat