The Planted Runner

However you choose to describe yourself, plant-based, vegan, plant-curious, flexitarian, or omnivore, there's overwhelming evidence that eating a diet that is made of mostly whole plant foods is ideal for health and longevity. But how do you actually do that well?  Especially as an athlete? Let’s find out. Today, we are going down under speaking with Kate Galli of Strong Body Green Planet.  She’s a vegan health coach, personal trainer and author, who’s helped thousands of people transform their bodies and their plates. In this conversation, we’ll go over: What the common struggles are going to an animal-free diet and how to overcome them, How to create a simple, sustainable, and delicious plant-based lifestyle, and of course, We’ll address the protein issue:  how much you need as a runner and how to easily get it from plants. Kate also opens up about some really touching topics that I was not expecting. So if you’re ready to figure out the plant-based puzzles in your life, this one is for you. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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: Kate Galli:  https://www.strongbodygreenplanet.com/ Healthification Podcast 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant! Loved episode about plant based protein. Really simplified this topic and the example of what a day of eating could look like was perfect 💕 P.Nela  ⭐⭐⭐⭐⭐Great Podcast! Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :) FaithFirst73  ⭐⭐⭐⭐⭐New Fan! I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with! CdnRnr73 Music Credits: Music from Uppbeat

Introducing Rachel Dratch from Dinner’s on Me with Jesse Tyler Ferguson.Follow the show: Dinner’s on Me with Jesse Tyler Ferguson"SNL” and “Wine Country” star Rachel Dratch joins the show. Over guacamole and tacos, Rachel tells me about her foray into the spiritual world, what happens if you laugh during an SNL sketch, and how a psychic predicted her surprise motherhood at 44. This episode was recorded at Atla in Noho, NYC. Learn more about your ad choices. Visit podcastchoices.com/adchoicesDISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

Surprisingly, the three weeks after your goal race can have a big impact on how you’ll race in the future. In this episode, we’re going to explore the hows and the whys of recovery after the marathon.  We’ll go into: I’ll go over some common mistakes that many runners make in the weeks after their race that actually contribute to fitness plateaus. how to properly recover from your race, when to start running again, and how to get to the beginning of your next training block faster and smarter than ever before, all without burnout or injury. We are right in the thick of marathon racing season so now is the perfect time to start planning this critical transition time. 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. ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to www.theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great podcast Just stumbled on the podcast. Was a runner for a few years and have taken time off to raise kids (single parent of 3 young kids) and to transition to a plant based lifestyle. Looking to get back into the swing of things and a few episodes on YouTube and now here has me excited to get back. 123FanFare456  Great Show ⭐ ⭐ ⭐ ⭐ ⭐ I found this podcast a little bit ago and love it. She does a great job and very informative keep up the good work. Every episode is filled with great content thank you! 657$?(5432 ⭐ ⭐ ⭐ ⭐ ⭐High value, actionable advice. Coach Claire shares valuable advice to excel as a plant-based runner. This is the podcast to listen to if you want to reach your running potential at any age, powered by plants! Kate Galli  Music Credits: Music from Uppbeat

“Lose weight or die,” Martinus Evans was told by his doctor. He was so angry that he decided to run marathons, but without focusing on weight loss. Along his movement journey, he started a movement of thousands with the Slow AF Running Club. Evans’s story is one of dramatic accomplishment at any size, any speed, or any color. This is an exploration of a movement of back of the packers who are taking their rightful place on the race course working just as hard, if not harder, than anyone else. Martinus and I talk about: His story and why weight loss and marathon running don’t always go together, How training has to be done differently for slower runners, and How to find an accepting community of runners, no matter what your pace. You can probably guess with a name like the Slow AF Running Club that the language in this conversation is going to get a little colorful. We’ve chosen not to censor out the cuss words to keep this authentic. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Inspiration Thank you Clare for the amazing podcast, it’s literally the all non professional runners holy grail to run a sub 3 marathon and grab that BQ. Im learning more and more about my mistakes reading your stories form Instagram an listening to your podcasts and it’s opening me a new spectrum of things and what’s to do to don’t fail ilke many times before. Im hoping that this year will be my sub 3 at Berlin so i can have that thrilling moment when i cross the finish line and knowing that Ive achieved that. Your tips are so simple to follow and so helpful. Thank you for sharing your experience with us to make us a better runners. Greetings from Croatia, Rudi Rudidossantos ⭐⭐⭐⭐⭐Newbie Runner Gaining Inspiration I really enjoyed the episode about the spirituality of running. What an unexpected topic! As a new runner I felt relieved to experienced runners say the first mile is always the hardest. JSTech ⭐⭐⭐⭐⭐Great Podcast! Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :) FaithFirst73 Music Credits: Music from Uppbeat

Even the most die hard road runner has got to admit, there’s something pretty magical or at least a little romantic about the idea of trail running. And if you’d like to try it or get better at it, there’s a few things you’re going to want to know first. Let’s find out. Today I’ve invited back Coach Tera Pruett. Tera is a trail running and strength coach here in Asheville, NC and also coaches with me at the Asheville Running Retreat in September. We’re talking about: The basics of trail running and how it’s different from the roads, Hill techniques to be a better climber and downhiller, and Types of specific trail training from beginner to more advanced Spring is a great time to hit the trails, and after listening to this, you’ll be even more prepared to tackle them. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30-minute live and recorded classes with me every other month. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes Regal Cinemas🎞️ 🍿If you love going to the movies on your rest days, Regal Unlimited is the all-you-can-watch movie subscription pass that pays for itself in just two visits. Sign up now using this link ​and use my code PLANTEDR24 for 10% off. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great content for runners of all ages and speeds! This podcast has been an excellent resource for me as a runner. It is packed with educational tips and content all in bite-sized episodes. Love it! Brookipye Best running podcast ever! ⭐⭐⭐⭐⭐This is one of the best running podcasts to hear! Very informative and inspiring. I look forward to every episode! Vance1313 Incredible and informative ⭐⭐⭐⭐⭐I love this podcast so much and look forward to its release each week! It’s so informative and helpful and tackles a lot of issues us runners think and worry about silently, it’s so great to have them addressed and helpful solutions along with it. Claire is also very well spoken, and I really enjoy the interviews where she challenges the way her guest thinks/operates, she’s great at adding a different perspective and it helps the guest speaker really dive in deep with their knowledge. Amazing podcast, keep up the great work! CatterBatter Music Credits: Music from Uppbeat

Today is going to be a personal one. I’m going to share the real story of why I no longer race marathons, despite the fact that my career today is helping runners race better marathons. I’ll get into: Why I needed to let go of marathon training and racing even though it massively transformed my life for the better My struggles with post-marathon identity, imposter syndrome, and FOMO, and What I am doing now that fills my cup even more than chasing a sub-3 marathon This topic has been requested by a lot of you, especially by the athletes I coach one on one and on my PR Team. I’ve talked about it on other podcasts but I’ve never gone in depth about it, because, well, it’s personal and not the picture-perfect story that always paints me in the right light. But I’m ready to share it, raw and unfiltered, with the hopes that you can maybe sidestep some of the mistakes I made and truly find what matters most to you. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great content for runners of all ages and speeds! This podcast has been an excellent resource for me as a runner. It is packed with educational tips and content all in bite-sized episodes. Love it! Brookipye ⭐⭐⭐⭐⭐Best running podcast ever! This is one of the best running podcasts to hear! Very informative and inspiring. I look forward to every episode! Vance1313 ⭐⭐⭐⭐⭐Incredible and informative I love this podcast so much and look forward to its release each week! It’s so informative and helpful and tackles a lot of issues us runners think and worry about silently, it’s so great to have them addressed and helpful solutions along with it. Claire is also very well spoken, and I really enjoy the interviews where she challenges the way her guest thinks/operates, she’s great at adding a different perspective and it helps the guest speaker really dive in deep with their knowledge. Amazing podcast, keep up the great work! CatterBatter  Music Credits: Music from Uppbeat

One of the most common and worthy goals of any marathoner is to be able to race the iconic Boston Marathon.  But did you know that training for Boston, if you want to get it right, will require you to do a few things differently? While the point-to-point race is a net downhill, terrain is tricky. Factor in the unpredictable weather and you can easily trip up in training. Today, I’m going to go over: What makes the Boston Marathon unique and why you need to change up your training Some common training myths and mistakes many marathoners make, and What kinds of workouts you should include in your Boston Marathon buildup. If you’ve qualified for Boston or are dreaming of doing so one day, you don’t want to miss 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire nails it on so many aspects of running especially fueling with plants. Can’t wait to get a copy of your first book” VibrantVegan  ⭐⭐⭐⭐⭐One of the top running podcasts!! “I’m always excited to see new episodes released and prioritize this podcast over most others!!” AKRunner.LEA  ⭐⭐⭐⭐⭐Awesome! “This podcast is great and in my daily rotation! The audio is great quality and the interviews are very enjoyable. Your content is credible, relevant, and engaging. Keep it up! ♥️” Willow Branchflower Music Credits: Music from Uppbeat

We all know that to lose weight, you need to burn more calories than you eat. To gain weight, do the opposite. The problem is that calorie counting is massively flawed We are not eating or burning what we think we are. So what are we supposed to do as runners? We’d like to make sure that we are fueling enough with the right kinds of foods–not too little and not too much Today we’re going to explore the complications with counting calories. We’ll get into: Why you are not really eating what you think you are Why you are not burning what you think you are, and most importantly, What we should do about it If you’ve been confused about why you are not getting the results from your nutrition that you are aiming for, you’re about to find out why. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐“I love this podcast as a recreational masters runner. I learn something new and gain helpful insights and practical tips from each episode even without being plant-based myself.” M_Guerrero42 ⭐⭐⭐⭐⭐“I have learned so much since I started listening to this podcast. I have been improving every this year. I share your podcast with everyone in my Run group. this weekend, I will be running my first marathon, and I am the strongest I have ever felt. Thank you for teaching me how to improve my life and my running.” ⭐⭐⭐⭐⭐“I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire!” Si Ell  Music Credits: Music from Uppbeat

The half marathon gets no respect. It’s always in the shadow of its big brother, the marathon, which gets all the glory. But maybe, just maybe, the half should be your next A goal race. And I don’t mean go race a half a few weeks during your marathon build up. I mean pick a great half marathon course and train to get really good at it for its own sake. Why would you want to do that? Let’s find out. Today we’re going to explore training for the half marathon. I’ll go over: Why the half distance is a great goal race How training for the half differs, and How getting good at the half can set you up to be even better at the marathon. If you are graduating from 5ks or 10ks, the half is the next natural step. But if you are stuck in a marathon rut, stepping back to the half marathon for a cycle might be just what you need to break through your plateau. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Best running podcast ever! “This is one of the best running podcasts to hear! Very informative and inspiring. I look forward to every episode!” vance1313 ⭐⭐⭐⭐⭐Incredible and informative “I love this podcast so much and look forward to its release each week! It’s so informative and helpful and tackles a lot of issues us runners think and worry about silently, it’s so great to have them addressed and helpful solutions along with it. Claire is also very well spoken, and I really enjoy the interviews where she challenges the way her guest thinks/operates, she’s great at adding a different perspective and it helps the guest speaker really dive in deep with their knowledge. Amazing podcast, keep up the great work!” CatterBatter ⭐⭐⭐⭐⭐Great work! “Love this podcast. Listen when I run on the treadmill! Im just a beginner training for a half marathon and the topics are so informative! Keep it goin l!” Aubrey Bren Music Credits: Music from Uppbeat

A pace group can take away the worry and stress of pacing perfectly so you can just run or hold on for dear life. But as wonderful as that sounds, following a pace group can have some major pitfalls. And in some cases, it can even cost you your dream time. How is that possible? Let’s find out. 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. Today we’re going to go over all the details and the pros and cons of pace groups. I did an episode on this topic back in 2022 which is another helpful episode if you are considering using a pace group in your next race. But today is going to have a new twist. I’m sharing my conversation with Paul Smoluk who paces marathons every year and has a lot of great advice. We’ll go over  What to look for in a pace group and its leaders When to avoid using a pace group, and if you are considering pacing, Paul will share his tips on getting involved. I’ve been having so much fun highlighting some of the amazing members of the PR Team. Paul has been a member for a while now and it’s been a good challenge for me to work in all his pacing races with his goal races. I’ll explain more about the PR Team later in the show, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. 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. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great work! “Love this podcast. Listen when I run on the treadmill! Im just a beginner training for a half marathon and the topics are so informative! Keep it goin l!” Aubrey Bren  ⭐⭐⭐⭐⭐Perfect little bites “I love this podcast. Relevant information that’s engaging but nice and short for when you only have a little bit of time.” AshleyNutrition  ⭐⭐⭐⭐⭐Highly recommended! “I gain insight from each episode. Claire communicates in a way that is easy to understand and any type of running would benefit from listening.” I guess my nickname was taken... Music Credits: Music from Uppbeat

Is running really the best way to get six-pack abs or even the toned tummy you’ve been hoping for? Or how about the other way around: are all those crunches and sit-ups you’ve been doing to get those alluring abs doing anything for your running performance? Let’s find out. Today we are going to explore the secrets to the six pack. We’ll discover: The basic anatomy of the core and what that means for running, Why some people seem to just naturally get a 6 pack while others never will, and I’ll go over the exact exercises you can start today to build a strong core for great running (and which ones help define those abs). Whether you run for health and fitness, performance and accomplishment, or you’re out there for straight-up sexiness, this episode will help you clarify which exercises align with your goals. 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.  ➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Great Podcast! “Highly recommend listening to this podcast! I am a high school runner in xc and track, and although I am not plant based, I find so much good information in this podcast and thoroughly enjoy listening to it! Claire is relatable, fun to listen to, and she plans out her podcasts well so she’s not rambling on and on but isn’t boring either. She has great questions to ask interviewers and great advice! Thanks for a good podcast for all runners out there! :)” FaithFirst73 ⭐⭐⭐⭐⭐Informational, easy to listen to, relatable!! “Claire’s voice is one of the few I don’t mind listening to on repeat (listened to her on a previous podcast)! She delivers the science, the heart and the soul of running. Looking forward to more episodes!” Runpinkjess ⭐⭐⭐⭐⭐Love this podcast “Always get so much out of listening to Claire and all her guests. Helpful, inclusive and relevant! Loved episode about plant based protein. Really simplified this topic and the example of what a day of eating could look like was perfect 💕” P.Nela Music Credits: Music from Uppbeat

Imagine a 3-pack-a-day smoker for 20 years who finally quits. And then goes on to not only qualify for the Boston Marathon multiple times, but accomplishes her fastest times in her sixties and is still going strong. Get ready to be inspired. Today I’m sharing my conversation with Amiee Cords. We’ll go over Her incredible story from smoker to smoking fast, The lessons she’s learned along the way, and Her advice for continuing to improve even as you age. Amiee is a newer member of my PR Team and she’s been a delight to have onboard. I’ll explain more about the PR Team later in the show, but if you are ready to learn more right now, head to https/www.theplantedrunner.com/group. 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. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes EARTH BREEZE: Earth Breeze looks like a dryer sheet, but it’s actually a super powerful, ultra-concentrated laundry detergent that you toss into your washing machine in any cycle. It gets even my stinkiest running clothes fresh and clean and there’s no more awful orange jug in my laundry room or in the landfill. Right now, my listeners can get started with Earth Breeze and save forty percent! Go to www.earthbreeze.com/plantedrunner RECENT REVIEWS: ⭐⭐⭐⭐⭐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  ⭐⭐⭐⭐⭐Love the content “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!” Jay-runs Music Credits: Music from Uppbeat

Running should be simple. But when you try to learn about how to get better at it, especially as you age, you’re confronted with conflicting advice, complicated workouts, and confusing nutrition trends that just won’t work for you. On The Planted Runner, I’ll share exactly how to run faster, longer, and feel great doing it at any age, because you don’t have time to waste. I’m Coach Claire Bartholic, and I went from not running at all in my late-30s to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve helped hundreds of runners achieve new personal records well into their 60s and even 70s, with science-backed training, plant-based nutrition, and proven mental strength techniques. Each episode of The Planted Runner is like a private coaching session on the run where you’ll learn from me and the guests I interview. You’ll get actionable lessons to help you become a better runner every week and reach goals you never thought possible. Whether you are training for your first 5k or your 50th marathon, take along The Planted Runner on your next run. Let me show you how your best running is still ahead of you.

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 pay more attention to protein, and I’ll share some real world examples of what a runner’s daily intake could look like with real food. This information is especially important to know if you are trying to run your best, increase your muscle mass, and optimize your healthy years no matter what your age. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐New Fan! I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with! CdnRnr73 ⭐⭐⭐⭐⭐My Fav running podcast I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire! Si Ell ⭐⭐⭐⭐⭐Refreshing! As a runner that has listened to many different running podcasts, coming across this one has been refreshing. Love the variety in topics, the guests, and the emphasis on a plant-based diet behind all of our running success. Maxxytsh  Music Credits: Music from Uppbeat

What if everything we’ve been conditioned to think about pain and injury is wrong? What if we could heal ourselves on our own faster and more effectively without ever having to stop running? Let’s find out. Today I’m sharing my conversation on Pain and Performance with co-authors Matt Fitzgerald and Ryan Whited about their book of the same name. We’ll explore: Why what we think about pain and injury is fundamentally flawed, Why training, not rest, painkillers, or surgery, is the very best way to heal, and Why our fear and avoidance of pain is making everything worse. Ryan Whited is the founder of Paragon Athletics in Flagstaff, AZ and is a specialist in pain science and physiology. Matt Fitzgerald is an acclaimed endurance sports author, coach and nutritionist, whom I’ve interviewed three times, because his work is so compelling and important to what we do as runners. Their book is truly fascinating and I highly recommend that you read it or at least listen to this conversation before you get injured. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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: Paragon Athletics: https://paragonathletics.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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!! I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire! Nurserunner💙  ⭐⭐⭐⭐⭐Thank you Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests. Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong. Kate CJ Lin  Music Credits: Music from Uppbeat

How do you advance from being a good runner to a really good runner? Do you add more miles? Speed up all your paces? Run more often? Or maybe it’s a little of everything. Let’s find out. Today we’re going to explore how to step it up a notch. I’ll cover: how to break through a running plateau when your performance is stuck how to safely accelerate your training to reach new milestones, and what warning signs to look out for as you advance I’ll also share more about my own story of how I was able to break out of a nearly 2 year marathon plateau and finally run my dream marathon. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐This Podcast Transformed My Running Never thought I would find a perfect podcast for me! Coach Claire’s insights are incredibly interesting, easy to digest, and most importantly, have transformed me as a runner. I can’t tell you how many things she’s discussed that I’ve ended up implementing in my life. That includes the fact that I now regularly do Pilates for Runners, have adopted a safety routine for each of my runs, been making some yummy plant-based recipes, and even paced my recent 50 km race with negative splits to get a PR! Claire, I love your positivity and passion for what you do. Keep up this good work and inspiring runners like us! Pianofrano  ⭐⭐⭐⭐⭐My Fav running podcast I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire! Si Ell ⭐⭐⭐⭐⭐Refreshing! As a runner that has listened to many different running podcasts, coming across this one has been refreshing. Love the variety in topics, the guests, and the emphasis on a plant-based diet behind all of our running success. Maxxytsh  Music Credits: Music from Uppbeat

If you’re a marathoner training for a spring race and you’re running goal marathon paced workouts in January, you’re doing it wrong. Let’s explore a better way. In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon. We’ll go over: Why the timing of race-specific workouts matters Why and how to plan workouts that focus on overall fitness instead, and When to narrow your focus so you peak exactly on race day I’ll also give you some examples of my favorite race-specific workouts from the 5k to the marathon. This is a topic that will probably bust a lot of common myths out there about race training whether you are brand-new to racing or you’re a veteran runner looking for ways to sharpen up your fitness at exactly the right time. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Run, Grammy, Run I am so grateful that I found this podcast that provides so many tips and informed support for me as a be 63 year old vegan runner who is pursuing a goal to qualify for the Boston Marathon. From the interview with Shannon Thomas on how to mentally motivate oneself or your personal motivational story, I as a 63 year old marathoner find much inspiration and training tips. Thank you! I hope to join your PR Team soon. PearceCat  ⭐⭐⭐⭐⭐Injury free I have learned so much since I started listening to this podcast. I have been improving every this year. I share your podcast with everyone in my Run group. this weekend, I will be running my first marathon, and I am the strongest I have ever felt. Thank you for teaching me how to improve my life and my running. Sonya Sutton, 01/11/2024 ⭐⭐⭐⭐⭐My favorite running podcast I love this podcast as a recreational masters runner. I learn something new and gain helpful insights and practical tips from each episode even without being plant-based myself. M_Guerrero42 Music Credits: Music from Uppbeat

Can even moderate drinking be holding you back from your best performances? In today’s episode, we’ll explore the effects of alcohol on your training. We’ll go over: How even small amounts of alcohol affects your sleep and recovery How it’s related to inflammation, dehydration, and performance loss, and ironically Why the popular trend of Dry January might not be as helpful as it seems. This episode is not about judging those who choose to responsibly enjoy alcohol in moderation. Instead, it’s about truly understanding your choices and how they affect your life, health, and your running. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!! “I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire!” Nurserunner💙  ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin Music Credits: Music from Uppbeat

What can we learn from the mental strength abilities of the highest performing athletes in the world? What do they do that we don’t? And more importantly, how can we learn to have the mental strength of a champion in our own lives? Let’s find out. 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. On today’s show, we’re going to have a conversation with applied positive psychology consultant Shannon Thompson. She works with elite pro athletes around the world and the Division 1 running teams at Northern Arizona State University. We’ll go over: The most common limiting beliefs runners have that zap performance Her favorite methods for getting through the toughest part of a race, and How to overcome doubts to build the self-confidence of a champion This conversation was an absolute delight to have and I really can’t wait for you to hear the amazing tips Shannon shares to elevate your mental strength today. Be sure to reach out to me on Instagram @theplantedrunner after you listen to this and let me know which one will be most helpful to you. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin  ⭐⭐⭐⭐⭐Love the content “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!” Jay-runs Music Credits: Music from Uppbeat

The sad truth is that most resolutions are abandoned by mid-January. Even by well-intentioned, highly disciplined runners. There is a better way. 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. In today’s episode, we’ll explore: why most New Year's resolutions fail why January 1st is a bad start date for most people and, what to do instead to create lasting change that you can happily stick to. So before you set a whole bunch of new goals for the next year, take a listen. Now if one of your goals is to run a spring marathon or half marathon, January is the time to start. If you’re pretty DIY but still want the most through custom training plan you can buy, I’ve got you covered. Or if you want the best plan combined with coaching and a fun community, my PR Team is a perfect fit. Let me help you run your best season yet! Head to www.theplantedrunner.com for all the details and sign up today. 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.  ➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month. 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. NOURIFY PLUS from PREVINEX: Simply the highest quality, best tasting plant-based protein powder you can buy. 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 PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin  ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin ⭐⭐⭐⭐⭐Great podcast so useful and inspiring “Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍” Night-Owl-3  Music Credits: Music from Uppbeat