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PODCAST

The Planted Runner

Evergreen Podcasts

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

sports running

All Episodes

15:40

This Is How Quickly Your Fitness Declines With Time Off

The Planted Runner ·

2025/06/19

When that one missed day turns into days, which turn into weeks or god forbid months, the natural reaction of any runner is, “I’m going to lose all my fitness!”But is that actually true? Let’s find out. In this episode, we’ll explore just how much running fitness you will lose when you take time off. You’ll learn: What’s happening to your lungs and your legs with days or weeks off. How you can mitigate this if you can’t run, and How much time you can expect it will take to get

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37:40

PRTL: What's the Plan BEFORE the Marathon Plan?

The Planted Runner ·

2025/06/12

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 Laura: 🏃🏽‍♀️47 years old 🏃🏿needs a plan for the 2 months before marathon training 🏃🏼‍♀️wants to get stronger and faster Learn how I create a custom pre-marathon training plan for Laura. 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

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20:08

This is the Ultimate Summer Running Survival Guide

The Planted Runner ·

2025/06/05

All your sweaty work this summer will pay off with faster times in the fall. But how do you get through those hot races and runs? In this episode, you’ll learn: the science of what is happening when you run in the heat how you can effectively manage hot runs and keep up your training, and exactly what you do to prepare for a hot race day You’ll get everything you need to survive and even improve this summer. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my

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18:34

How to Maximize Your Marathon Fitness in Between...

The Planted Runner ·

2025/05/29

If you are always training for a marathon, you might actually get worse at it.How is this possible? And what should you do instead to actually get better at the marathon? Today we’re going to go into the best way to maximize your fitness in between marathon training cycles. We’ll go over: Why taking too much time off isn’t a great idea How to shift your training to build well-rounded fitness, and How to spot the things you should focus on because they are not the same for all

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19:00

15 Proven Ways to Train Your Brain to Go Running

The Planted Runner ·

2025/05/22

Struggling to motivate yourself to go for a run? Train your brain to make you actually want to go running,.On today’s show, you’ll discover 15 simple mind shifts that will motivate you before any run. You’ll learn: How to tap into your brain’s reward system How reframe runs that make you nervous, and How to shift your perspective so running becomes fun again Unlike the last collection of mental strength minutes that you use during the run, these techniques can be used

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23:55

Prevent Slowing Down and Losing Muscle on a...

The Planted Runner ·

2025/05/15

ENCORE RUN: Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more.But is this protein push all just media and marketing hype? And does this even apply to endurance runners? Let’s find out. Today we are going to explore what you need to know about protein for runners, and specifically for plant-based runners. We’ll uncover: Why the recommended daily allowance doesn’t make sense for you Why plant-based runners and older runners need to

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45:42

PRTL: 20 Minute 5k Training Plan

The Planted Runner ·

2025/05/08

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 Kendall: 🏃🏽‍♀️41 years old 🏃🏿training for a sub-20 minute summer 5k 🏃🏼‍♀️recently ran 3:15 in London Marathon Learn how I create a custom 5k training plan for Kendall. 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

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53:36

The Brutal Truth: You'll Never Master The Marathon...

The Planted Runner ·

2025/05/01

What does the word “mastery” mean to you? In some sense, it’s when you’ve reached the top of the mountain. You’ve learned everything there is to know, and the only thing left to do is retire or teach. But what if nothing can truly be mastered? Is it still worth the chase? In this conversation with runner, coach, and writer, Matt Fitzgerald, we talk about: The concept of mastery in running and how it can help you improve at any age, Why some runners never reach their potential,

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17:38

Marathon Done? Here’s Exactly How To Recover Right

The Planted Runner ·

2025/04/24

If you’ve just raced a marathon, 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.So what should you do instead? Let’s find out. 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

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19:08

15 Simple Mind Games That Will Make Tough Running Easy

The Planted Runner ·

2025/04/17

Want to make running easier with the power of your mind?Here are 15 simple mind games that can almost instantly turn a tough run into a much easier one. You’ll learn: How to change negative self talk What mind games you can use to distract you, and How to make an identity shift to change your perspective I will warn you that listening to this once is probably not going to be enough to change your running immediately. Just like running workouts build your legs when you do them

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14:52

This Is the Fascinating Science Powering Your Runs

The Planted Runner ·

2025/04/10

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

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15:52

How to Stop a Painful Side Stitch from Sidelining You...

The Planted Runner ·

2025/04/03

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

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40:00

PRTL: Grandma’s Marathon Training Plan

The Planted Runner ·

2025/03/27

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

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18:27

Just Right or Delulu? How to Know if Your Goal is...

The Planted Runner ·

2025/03/20

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

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20:20

Three Month Marathon Series, Month 1

The Planted Runner ·

2025/03/13

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

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46:04

Why Heart Rate Training Is Terrible and How to Do It...

The Planted Runner ·

2025/03/06

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

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19:22

Mastering Your Mind When You Just Want to Quit

The Planted Runner ·

2025/02/27

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

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42:08

"I Just Want to be a Stronger Runner!" PR Training Lab

The Planted Runner ·

2025/02/20

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

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44:29

The Ultimate Shin Splints Survival Guide to Get You...

The Planted Runner ·

2025/02/13

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

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16:51

Three Months to Marathon Series: Month Two

The Planted Runner ·

2025/02/06

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

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178 results

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