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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

13:04

Run or Rest? Here's What You Need to Know When...

The Planted Runner ·

2024/09/19

The thought of being too sick to run is something you’d rather not think about at all.Are there any guidelines to follow to be sure you’re not making yourself worse? Let’s find out. On today’s show, I’m going to go over: when it’s okay to exercise when you are sick, what precautions and modifications you should make to your routine, when it’s not a good idea to run, and how long it takes to return to fitness after some time off It’s a good idea to listen to this one before you get sick, so

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17:17

The Myth of the 180 Cadence and How to Quicken Yours

The Planted Runner ·

2024/09/12

Your running cadence is the pattern or number of steps you run per minute. Increase your cadence and you’re halfway to running faster. Lengthening your stride is the other half of the equation, but doing that can be problematic.It’s far more effective to focus on quickening your feet. Let’s explore why. On today’s show, I’m going to dive into your running cadence. I’ll go over: why focusing on your cadence can be an important tool for gaining speed with lower injury risk, some myths about the

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40:39

These Simple Running Nutrition Rules Make Fueling...

The Planted Runner ·

2024/09/05

Most runners would probably say they eat pretty healthy. But are you actually optimizing your nutrition for your running?Let’s find out. On today’s show, I’m talking to registered dietician, Natalie Rizzo, the founder of Greenletes. and Nutrition Editor for TODAY. We’ll go over: the difference between eating healthy and fueling for endurance, we’ll get into the specifics of macronutrients, including what you should look for, and she’ll let us know which supplements are worth it and which are a

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22:32

Less Than 40% of Marathoners Taper Optimally. Here's...

The Planted Runner ·

2024/08/29

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race.But studies show that less than 40% of runners are actually optimizing their taper. How can you be one of the runners doing it right? Let’s find out. On today’s show, I’ll explore what the ideal marathon taper should look like, the common mistakes that runners make during taper, and how to get your mind ready and avoid the “Taper Tantrums” I’ll also cover the best guidelines for marathon taper

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45:42

The Absolutely Proven Way to Improve Your Running? ...

The Planted Runner ·

2024/08/22

In our time-crunched hustle culture, sleep is often the first thing that is sacrificed in our busy lives. Even though, by far, it’s the absolute most important thing we can do for our health and fitness.So how do you know if you’re really getting enough? Let’s find out. On today’s show, I’ll be talking with triathlon and sleep coach, Simon Ward. We’ll go over Simple strategies for improving sleep quantity & quality How to know if you’re really getting enough, and How to set the stage for sleep

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16:22

Got Runner's Gut? Here's How To Finally Fix It

The Planted Runner ·

2024/08/15

GI issues like nausea, heartburn, and diarrhea affect anywhere from 30-90% of all runners. If you're one of them, learning all you can about it can really make a difference in your running and your racing.Because it is an issue that can be fixed, once you figure out the culprit. Let’s find out more. On today’s show, I’ll explore why runners suffer from all kinds of gastrointestinal issues, what you can do to figure out your unique solution, and how to know if something more serious is going

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34:05

“I Want to Race What I’m Capable Of and Qualify for...

The Planted Runner ·

2024/08/13

Can Jamie reach her potential in her second marathon? 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 Jamie: 🏃🏽‍♀️42 years old 🏃🏿has a 5k PR of 22:22, first marathon was 3:52 🏃🏼‍♀️wants to Boston Qualify with a 3:40 Learn how I create a custom marathon training plan for this talented second-time marathoner. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have

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20:16

Your Watch is Lying: How to Run By Feel Instead

The Planted Runner ·

2024/08/08

Running by feel can seem like a lost art in our world of high-tech wearables, sort of like learning to write cursive in a world of computers.But with a few basic guidelines and a lot of practice, you can learn to free yourself from being a slave to your Garmin. Let’s find out how. On today’s show, I’ll explore how to teach yourself to run by feel. You’ll learn: What each type of run should feel like The simple formulas for matching your breaths to your steps for each run, and How you can still

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44:57

PRTL: Can Melanie Run/Walk Her First Marathon in Time?

The Planted Runner ·

2024/08/06

Can Melanie run/walk her way to finish her first marathon by the cutoff time of 7:45?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 Melanie: 🏃🏽‍♀️35 years old 🏃🏿training for Every Woman’s Marathon, her first 🏃🏼‍♀️concerned about training for a marathon while actively aiming for weight loss Learn how I create a custom marathon training plan for a new runner using the run/walk method! Follow

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52:21

Over 40? Stop Running More And Do This Instead

The Planted Runner ·

2024/08/01

If you’re only running and expecting to get better at it, you’re missing out. You’ll simply be getting better at working around your weaknesses rather than truly improving.And if you’re over 40? You’re going to have to do more than just run to keep your bone density, improve muscle mass, and keep your metabolism humming along. Not to mention improve your performance. You might think a little strength training and mobility are the answer. But it’s a lot more nuanced than that. On today’s show, I’ll

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35:08

"I've Lost 50 Pounds and My Goal is a 2:15 Half...

The Planted Runner ·

2024/07/30

Jennifer has lost nearly 50 pounds and her goal is 2:15 in the Air Force Half. Can she be ready?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 Jennifer: 🏃🏽‍♀️46 years old 🏃🏿lost nearly 50 pounds in the last 18 months 🏃🏼‍♀️runs or strength trains every day, but says she cuts back when she needs to Learn how I create a custom half marathon training plan for this runner who keeps

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17:59

Why Chasing 'Race Weight' Could Be Slowing You Down

The Planted Runner ·

2024/07/25

A lot of people use running to lose weight.And some people lose weight to get faster at running. This is the concept of “race weight.” And while it can work temporarily, it can be very, very damaging. But yet, it’s still tempting runners every day. On today’s show, I’ll explore the nuanced and controversial subject of race weight and losing weight in general with running. We’ll explore: The science of race weight How losing weight while training can backfire on physical and mental health as well

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35:03

"I'm 67. Can I Run 3:15 in the Sydney Marathon?" PR...

The Planted Runner ·

2024/07/23

Can Adrian run his speedy marathon goal in Sydney at the World Age Group Championship?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 Adrain: 🏃🏽‍♀️67 years old 🏃🏿has run 35 marathons, but started late in life 🏃🏼‍♀️wants to learn to combine an ambitious running goal with lots of strength and mobility work Learn how I create a custom marathon training plan for the Sydney Marathon for this

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49:07

Lifting Lies: The Real Truth about Strength Training...

The Planted Runner ·

2024/07/18

“Lift heavy” is common, but often bad advice for runners. Runners actually want to do runner-specific strength work.Except…”runner-specific” strength training doesn’t really exist. Confused yet? Let’s sort this out. On today’s show, we’ll untangle confusion around strength training for runners with the help of strength and running coach and physical therapist, Victoria Sekely. You’ll learn: Exactly what lifting heavy means for runners, and if you should even try it How your strength training

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40:52

ENCORE RUN: The Best Way to Train Your Pelvic Muscles...

The Planted Runner ·

2024/07/11

One in four American women suffer from some kind of pelvic floor disorder, according to the National Institutes of Health. That's 25% of us! And yes, that number goes up as we get older.And running can trigger accidents and make it worse. And this is not just a female phenomenon. Men have a pelvic floor too and can also have issues. Most guys certainly aren’t talking about it! Some people are so ashamed, embarrassed, and downright fearful of leaking that they choose to quit running all

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37:48

ENCORE RUN: Why Des Linden Is Still Proving Everyone...

The Planted Runner ·

2024/07/04

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

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13:38

All You Need is Three Minutes to Become a More...

The Planted Runner ·

2024/06/27

What if I told you there was a way to improve your speed, agility, power, endurance, balance and coordination in just three to five minutes a day, three times a week?Does that mean that you have to do a million burpees and box jumps to increase your power? Not at all. Let’s explore what works best. On today’s show, we’re going to go into the power of plyometrics. You’ll learn why just a few minutes of plyos a week are so effective how to get started, and I’ll tell you my favorite way to add

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45:03

PRTL: "I Just Can’t Break the 4-Hour Marathon Plateau"

The Planted Runner ·

2024/06/25

Can Matthew finally break 4 hours in Berlin?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 Matthew: 🏃🏽‍♀️40 years old 🏃🏿has a fast mile time, but can’t seem to break 4 hours in the marathon 🏃🏼‍♀️Struggles with hard workouts Learn how I create a custom 14-week marathon training plan for the Berlin Marathon. Follow along with the questions I ask each runner: What is your goal? How long have

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16:36

The 3 Ways to Tweak Your Training For Better Results

The Planted Runner ·

2024/06/20

If you are ready to get better results from your training plan, there are three ways to do it. On today’s show, I’m going to go over the simple ingredients that all runners can use to get better at running and how to put them together so that you can improve safely and happily. You’ll learn The three lever concept how these variables affect your training, and How to know when it’s time to pull the next lever. At the end of this episode, you’ll understand how the three lever are really the three

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37:28

PRTL: "I Get So Nervous! Can I PR My Hot August 5k...

The Planted Runner ·

2024/06/18

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 Ginger: 🏃🏽‍♀️41 years old 🏃🏿Goal 5k time: 23:42 🏃🏼‍♀️Struggles with pre-race nerves Learn how I create a custom 8-week training plan for a Ginger’s hot August 5k race. Follow along with the questions I ask each runner: What is your goal? How long have you been running regularly? Do you have any current or recurring injuries?What are your RECENT

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179 results

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