The Exact Marathon Pacing Strategy You Should Use for Your Next Race

Most people run far slower than their potential on race day. This is typically not due to lack of fitness, but rather not following a good marathon pacing strategy.</p>On today’s show, we are going to explore the details of marathon pace strategy.</p>You’ll learn:</p><ul> <li>Why the concept of negative splitting can help you finish faster</li> <li>How you can practice for this in training, and I’ll share </li> <li>The free tool that I use to create exact mile or kilometer splits for any course</li> </ul><br /></p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Love the content</p>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!</p>Jay-runs </p><br /></p>⭐⭐⭐⭐⭐Weight Gain While Marathon Training</p>Hi Coach Claire, I really enjoyed your episode about weight gain while training for marathons. I have just started training for my first marathon so this episode came at just the right time. Like a lot of us, I have put pressure on myself to lose a few pounds so I can be “faster.” Since this episode I have put my scale away and started listening to what my body needs rather than what the number on the scale says. Thank you! Jill</p>Dumbomommy </p><br /></p>⭐⭐⭐⭐⭐Great podcast so useful and inspiring</p>Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍</p>Night-Owl-3 </p><br /></p>Music Credits:</p>Music from Uppbeat</p><br /></p>

00:22:08

Your Mind is Holding Your Running Back. Here's How to Get Unstuck

At some point in your running you are going to get stuck.</p>It might be a performance plateau, or it could be a motivation issue when you can’t seem to get out of the door for a run when you used to love it so much.</p>Or maybe you are stuck in your head and you can’t seem to will your legs to do what you want.</p>It might seem like it’s a physical limitation, that you just aren’t fit enough or young enough, but more often, it’s mental.</p>Is there a way to get unstuck in all these situations? Let’s find out.</p>On today’s show, I’m joined by Adam Alter, a psychologist at New York University and New York Times Bestselling author. His new book, Anatomy of a Breakthrough, explores how to get unstuck when it matters most. </p>You’ll learn:</p><ul> <li>Why we often get stuck as runners, especially in the middle,</li> <li>Why our obsession with round numbers and data can be a good thing, and</li> <li>how to work with our natural anxiety with perfectionism and on race day.</li> </ul><br /></p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a><strong><u> </u></strong>wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Mental Strength!</p>“I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁”</p>klynnsingh</p><br /></p>⭐⭐⭐⭐⭐Great info whether you are plant based or not.</p>“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.”</p>Dobbsfamily</p><br /></p>⭐⭐⭐⭐⭐Claire is the best podcast host!</p>“Coach Claire makes her topics relatable and easy to understand. Keep up the great work! BHZ”</p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:48:39

A Runner's Weakest Link Is The Knee, Or Is It?

Eventually, if you run long enough, you’ll have knee problems. At least, that’s what some people say.</p>The truth is running is actually quite good for your knees, but try telling that to a runner with knee pain. After all, it’s called “runner’s knee” for a reason.</p>It’s clear that our knees can be a weak point, especially as we age. So what can we do to ensure that we can run pain-free as long as possible?</p>Let’s find out.</p>On today’s show, I’m joined by doctor of physical therapy, Katherine Campbell</p>You’ll learn:</p><ul> <li>Why the structure of our knees can lead to pain, despite our best efforts,</li> <li>How we can strengthen our entire body to avoid knee pain in the first place, and</li> <li>She’ll even reveal how to improve with your lunges and squats, even if they cause you pain right now.</li> </ul><br /></p>So if you’re a runner with knees, they might just be a little stronger by the end of this episode.</p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong>The Planted Runner: Running Your Best With Plant-Based Nutrition</strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>Follow Kat Campbell @runwithkat_dpt on Instagram and the RunwithKat show on Facebook!</p>Access to Beginner Strength Blue Print: <strong><u>https://www.runwithkat.net/programs--free-downloadable-pdf.html#/</u></strong> </p>If you’d like help directly from Coach Claire, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong>https://www.theplantedrunner.com/link</strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong>https://www.previnex.com/shop-now/nourify-plus-shakes</strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Cheers to year 2!! 🏃‍♀️</p>As someone who just began their running journey last year this podcast has been integral to building my confidence and success as a runner. I love how the podcast is structured, the length is perfect and never feels too repetitive, there’s always something helpful to discuss! The nutrition tips and strength training have been extremely helpful. I can’t believe it’s already been a year, I’ve listened to every single episode and look forward to what’s to come in the future!</p>leahm110 </p><br /></p>⭐⭐⭐⭐⭐Menopause…</p>Thank you for saying the silent part out loud! As a fellow female runner of a proud 54 1/2 (throwback to childhood) it’s so helpful to listen to women talk out loud about menopause, the affects, no matter the level of severity, and tips on how to fight back! I love my aging body and what it’s still capable of doing, rather than focusing on what it can no longer do. Love your podcast! Keep fighting! 🙂</p>54andstrong</p><br /></p>⭐⭐⭐⭐⭐Great information!</p>These podcasts are very helpful! As a long time runner, I’m always interested in new information on training, recovery, and nutrition to improve my running. Can’t wait until the next episode!</p>RealMcCoy2</p><br /></p>Music Credits:</p>Music from Uppbeat</p><br /></p>

00:53:30

Amaze Your Mouth and Fuel Your Running with Easy Plant-Based Meals

Going plant-based as a runner can be really simple. Or it can be a confusing, frustrating struggle of boring salads and tasteless tofu.</p>It doesn’t have to be that way. You don’t have to give up flavor or fun as a plant-based runner and you can get all the nutrients you need, deliciously.</p>And today, we’re going to explore exactly how.</p>On today’s show, I’m joined by Amy Katz from Veggies Save the Day. She creates delicious plant-based meals and she’s run 40 marathons!</p>You’ll learn:</p><ul> <li>Some great ideas for meals and snacks for hungry runners</li> <li>Simple ways to add flavor and depth to your food, and </li> <li>How you don’t have to spend a lot of money or time getting the quality nutrients you need.</li> </ul><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong>The Planted Runner: Running Your Best With Plant-Based Nutrition</strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>Amy is a vegan runner and recipe creator who shares her easy plant-based recipes at <a href="https://www.veggiessavetheday.com/"><strong><u>Veggies Save The Day</u></strong></a>. She's run 40 marathons with a PR of 3:37. Amy's goal is to inspire all types of eaters to enjoy more veggies.</p>Free Instant Flavor Guide: The 4-Part Formula to take your vegan meals from dull to delicious <a href="https://www.veggiessavetheday.com/guide/"><strong><u>https://www.veggiessavetheday.com/guide/</u></strong></a></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong>https://www.theplantedrunner.com/link</strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong>https://www.previnex.com/shop-now/nourify-plus-shakes</strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Strength Training Episode</p>“As a runner in his mid-60’s, the recent episode regarding strength training is a very important topic for senior runners and seniors in general. The episode reinforced the 2 to 3 day per week strength training I have been doing over the last 4 years. Also, having a physical therapist discuss this topic was great. Like running, being consistent with strength training is not only important for running but also conducting everyday functional activities. Great episode. I enjoy this podcast with great and relevant running topics. Keep up the good work Claire. Thank you. Dave S” </p>Seds1957</p><br /></p>⭐⭐⭐⭐⭐Refreshing approach to plant based running and life!!</p>“Thank you Claire for an amazing podcast! I am transitioning to a more healthy plant based nutrition plan for both my running as well as my life! Your motivational podcasts and inspirational stories have really galvanized me to start a new journey. Thank you for providing honest and real feedback & experiences, and for the Mental Strength Minute. I love how one minute a day, can change my outlook on the rest of my 24hr day! Please continue to do what you do, you change more lives then you know!”</p>MamaChan11 </p><br /></p>⭐⭐⭐⭐⭐Thank you!</p>“I’ve been a fan of yours since run to the top and have listened to your show since the beginning. I am 67 and preparing to run my third marathon. I am by no means a pro having just started this after I retired. Love the interviews and tips, and especially the information you have shared on strength training. That is an area I have been struggling with. Listen to your latest episode and it put things into place for me. Have even checked out the videos on YouTube. Please keep delivering great content.”</p>Digital Sailor</p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:34:42

Impossible Goal Marathon Pace? Here's How to Quiet Your Doubts

We all dream of running faster or farther than we ever have before. But we can’t truly know that we’re capable until we do it. Or can we?</p>On today’s show, I’ll reveal the 7 clear signs that say you're finally ready to crush your marathon goal.</p>You’ll learn:</p><ul> <li>How to take a realistic look at your training</li> <li>How to decode some of your most important workouts, and </li> <li>We’ll see if your strategy is strong enough to reach your dream goals.</li> </ul><br /></p>This is exactly what you’ll need to know if you are a first-time marathoner, or if you’re running your hundredth. And I’m also talking to those of you out there who keep trying and trying and just missing that elusive A goal time. Have you finally done enough this time?</p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong><u>.</u></strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Great running podcast</p>“Great information on ways to improve running Holistic & comprehensive information”</p>hldixon </p><br /></p>⭐⭐⭐⭐⭐Always look forward to a new episode!</p>“Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner!”</p>Dreamer517</p><br /></p>⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners</p>“I’m a newer runner and this has been a very helpful podcast! Coach Claire is so personable and engaging, and inspired me to sign up for my first half. She does a great job at breaking down running lingo. I like that episodes aren’t too long and that tips are applicable. Excited for future episodes 🙂”</p>allylovespodcasts</p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:21:23

ENCORE RUN: How To Get Out of Your Head and Push Your Real Limits: Matt Fitzgerald

If you want to reach your true potential, it’s not enough to just train your body. You need to train your mind. To become your best, you need to develop both the skills needed to push hard and the ability to pace and hold back.</p>Thankfully, both of those get better with time and practice.</p>On today’s episode of the Planted Runner Podcast, I invited the runner who literally wrote the book on pacing to teach you how to do it right.</p><strong>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.</strong></p>Matt Fitzgerald has written over 30 books to date on everything to do with running and his new one “On Pace: Discover How to Run Every Race at Your Real Limit” is another must-read for runners.</p>We talk about:</p><ul> <li>what it means to pace properly</li> <li>why most runners are naturally really bad at it, and</li> <li>we also go over practical techniques that you can use today to get better at it yourself</li> </ul><br /></p>Matt is always great to talk to and I know you’ll come away from this conversation with some new ways to pace and race just a little closer to your true limits.</p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong>The Planted Runner: Running Your Best With Plant-Based Nutrition</strong></a><strong> </strong>wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Thank you!</p>I’ve been a fan of yours since run to the top and have listened to your show since the beginning. I am 67 and preparing to run my third marathon. I am by no means a pro having just started this after I retired. Love the interviews and tips, and especially the information you have shared on strength training. That is an area I have been struggling with. Listen to your latest episode and it put things into place for me. Have even checked out the videos on YouTube. Please keep delivering great content.</p>Digital Sailor </p><br /></p>⭐⭐⭐⭐⭐Refreshing approach to plant based running and life!!</p>Thank you Claire for an amazing podcast! I am transitioning to a more healthy plant based nutrition plan for both my running as well as my life! Your motivational podcasts and inspirational stories have really galvanized me to start a new journey. Thank you for providing honest and real feedback & experiences, and for the Mental Strength Minute. I love how one minute a day, can change my outlook on the rest of my 24hr day! Please continue to do what you do, you change more lives then you know!</p>MamaChan11 </p><br /></p>⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners</p>I’m a newer runner and this has been a very helpful podcast! Coach Claire is so personable and engaging, and inspired me to sign up for my first half. She does a great job at breaking down running lingo. I like that episodes aren’t too long and that tips are applicable. Excited for future episodes 🙂</p>allylovespodcasts</p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:50:59

Power Through Perimenopause and Thrive as an Athlete During Your Big Change

Running in your 40s, 50s, and beyond is not the same as when you are younger. This is especially true for women going through perimenopause.</p>On today’s show I’m joined by writer, runner, and podcast host Cherie Turner. We explore:</p><ul> <li>How you can still get faster and live your fittest life no matter what your age</li> <li>How perimenopause can affect our lives and our running, and</li> <li>The bright sides of embracing your journey with a fresh perspective</li> </ul>Cherie Louise Turner is the host and producer of Women's Running Stories, a podcast where each week, one woman tells a story from her life as a runner. Not only are these women getting better even as they age, they are also crushing the stereotypes of what people think is possible.</p>So if you are a runner who’s getting older, which of course is all of us, stay tuned.</p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><br /></p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Highly Recommend!</p>Running into my 40s, as a complete novice, I began listening to many running podcasts. The Planted Runner podcast is my favorite! The topics covered are relevant and interesting. Added bonus: already seeing improvement with my runs. If you’re new to the running scene, find yourself overwhelmed with all the information, or just want to be a better runner…start here! There’s something for everyone, no matter your life stage or experience level.</p>SFElephant </p><br /></p>⭐⭐⭐⭐⭐Great Show</p>I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work.</p>657$?(5432 </p><br /></p>⭐⭐⭐⭐⭐Good positive podcast</p>As a vegetarian/pescatarian, this is a resource to help you feel your best with the hard work of running and make progress when you keep hitting the same wall over and over again.</p>aberrationannie </p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:42:53

Tempted to Skip the Cool Down? Here's What You're Missing

Despite the lack of good scientific data, you’d be hard pressed to find a high-level endurance athlete skipping their cool down.</p>Why is that? Well, if you think the answer has something to do with lactic acid, that is just one of many myths about the cool down.</p><strong>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.</strong></p>On today’s show, I’ll explore the myths and misconceptions of the cool down. </p>You’ll learn:</p><ul> <li>how a little jogging after your run can help</li> <li>How long you should be spending cooling down, and</li> <li>What’s not going on after your run.</li> </ul>If you’ve ever been tempted to skip your cool down, this one might make you reconsider.</p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a> wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p>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.</p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Strength Training Episode</p>As a runner in his mid-60’s, the recent episode regarding strength training is a very important topic for senior runners and seniors in general. The episode reinforced the 2 to 3 day per week strength training I have been doing over the last 4 years. Also, having a physical therapist discuss this topic was great. Like running, being consistent with strength training is not only important for running but also conducting everyday functional activities. Great episode. I enjoy this podcast with great and relevant running topics. Keep up the good work Claire. Thank you. Dave </p>Seds1957</p> </p>⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners</p>I’m a newer runner and this has been a very helpful podcast! Coach Claire is so personable and engaging, and inspired me to sign up for my first half. She does a great job at breaking down running lingo. I like that episodes aren’t too long and that tips are applicable. Excited for future episodes 🙂</p>allylovespodcasts </p><br /></p>⭐⭐⭐⭐⭐Great running podcast</p>Great information on ways to improve running Holistic & comprehensive information</p>hldixon </p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:14:55

The Ultimate Race Day Guided Visualization for Runners

Use the power of your mind to get the results you want on race day.</p>This episode is a little different than usual. I will guide you through a race visualization just for runners. For best results, lie down in a quiet place, use headphones, and have an open mind. </p>You’ll experience a detailed picture of race day from the time you awake to the finish line including:</p><ul> <li>Everything you’ll need to go through to have the race of your dreams,</li> <li>What you’ll do when things go wrong, and you’ll imagine</li> <li>All the sights and sounds you’ll encounter for a complete sensory effect</li> </ul><br /></p>With practice, your brain will feel like you’ve already experienced a successful race. If nothing else, you will finish the practice more relaxed and calm. And if all goes well, you will reach the starting line of your race calm yet excited to do your very best. </p>In my own running, I used visualization before every race. It was one of the many tools that I relied on to run my 2:58 marathon at age 42 and I recommend it to all the athletes I coach.</p><strong>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.</strong></p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a><strong><u> </u></strong>wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p><strong>LINKS:</strong></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"><strong><u> https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Always look forward to a new episode!</p>Love The Planted Runner’s episodes, the variety of topics and short length! As a mostly plant based runner, Clare’s tips are always great! Highly recommend for any type of runner!</p>Dreamer517 </p><br /></p>⭐⭐⭐⭐⭐Mental Strength!</p>I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁</p>klynnsingh </p><br /></p>⭐⭐⭐⭐⭐Run, Grammy, Run</p>I am so grateful that I found this podcast that provides so many tips and informed support for me as a 62 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interviews with Des Linden or the another mother runner or the team providing injury/ recovery tips, I as a 62 year old marathoner find many helpful gems. Thank you! I hope to join your PR Team soon.</p>PearceCat</p><br /></p><br /></p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:19:03

Overthinking Your Strength Training: How to Get the Best Results in Less Time

Think you need a complicated strength routine to get the best results? Physical therapist and strength coach Dr Victoria Sekely disagrees.</p>On today’s show, we explore the do’s and don’ts of strength training for runners and you’re likely to need a lot less time in the gym than you think!</p><strong>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.</strong></p>You’ll learn:</p><ul> <li>Exactly what kinds of exercises you need to do to get in and out of the gym fast</li> <li>How your strength training should change over the year, depending on your goals, and</li> <li>How to time your workouts so they support your running, instead of hurting it.</li> </ul><br /></p>Victoria is the owner of Train Smart Run Strong, a New Jersey-based doctor of physical therapy and running coach. She trains runners all over the world with her strength training programs, with the goal of keeping them strong, healthy, and training well.</p>And of course, don’t forget to stay tuned all the way to the end of the conversation for another Mental Strength Minute. Fortify your mind in 60 seconds or less.</p>If you need more help, you can order my book<a href="https://theplantedrunner.com/book"> <strong><u>The Planted Runner: Running Your Best With Plant-Based Nutrition</u></strong></a><strong><u> </u></strong>wherever you get books or request a copy from your local library. </p>➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.</p><strong>LINKS:</strong></p><strong>Follow Victoria on </strong><a href="https://www.instagram.com/trainsmartrunstrong/?hl=en"><strong>Instagram</strong></a><strong> or </strong><a href="https://www.trainsmartrunstrong.com/"><strong>visit her website.</strong></a></p>If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at<a href="https://theplantedrunner.com/link"> <strong><u>https://www.theplantedrunner.com/link</u></strong></a><strong>.</strong></p><br /></p><strong>NOURIFY PLUS from PREVINEX:</strong></p>Simply the highest quality, best tasting plant-based protein powder you can buy.</p>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 <strong>PR15</strong> at previnex.com.<a href="https://www.previnex.com/shop-now/nourify-plus-shakes"> <strong><u>https://www.previnex.com/shop-now/nourify-plus-shakes</u></strong></a></p><br /></p><strong>RECENT REVIEWS:</strong></p>⭐⭐⭐⭐⭐Practical and interesting podcast</p>I recently found the podcast and binge on all the episodes. All the episodes are interesting with approachable advise. As a plant based runner I’m thrilled by the advise on plant based nutrition tailored for runners. I found that most running coach include animal products. So I’m so happy I found the Planted Runner.</p>Helli L via Apple Podcasts ·Germany </p><br /></p>⭐⭐⭐⭐⭐Highly Recommend!</p>Running into my 40s, as a complete novice, I began listening to many running podcasts. The Planted Runner podcast is my favorite! The topics covered are relevant and interesting. Added bonus: already seeing improvement with my runs. If you’re new to the running scene, find yourself overwhelmed with all the information, or just want to be a better runner…start here! There’s something for everyone, no matter your life stage or experience level.</p>SFElephant</p><br /></p>⭐⭐⭐⭐⭐Mental Strength!</p>I found The Planted Runner blog and podcast when I was in the midst of training for my first half marathon this past spring. Coach Claire’s information on a variety of running topics have really helped as a beginner; I especially love the mental strength minute segment! I never thought that running would be a part of my life, but I started a running habit in order to combat postpartum depression. I’m so thankful to have this podcast as a resource so that I can continue to train in an intelligent way, with a lower chance of injury. In the fall, I am planning to run my second half marathon. I am so excited to start my Half Marathon training plan from The Planted Runner in a few weeks. 😁</p>klynnsingh</p><br /></p>Music Credits:</p>Music from Uppbeat</p>

00:55:37