Watch this episode on YouTube Let’s face it.  Our culture values youth, beauty, and in the running world, speed. We train to get faster, stronger, and to cross that finish line just a little quicker than we did last time. The good news is that if you picked up running as an adult, even at an age where you are past your biological physical prime, you can grow muscle and run faster with good training and nutrition.  And you can keep improving for years, possibly even decades. But if you’ve been running your whole life and were well-trained at your physical peak, you will eventually slow down with age.  Paces that once seemed easy for you will become harder and harder.  Race finishing times will get slower and slower.  And you will find that recovery from training and racing takes longer and longer. It’s enough to depress even the most upbeat masters runner into hanging up your running shoes and settling for life in a rocking chair. In this episode, we are going to have a conversation about running and aging exceptionally with master’s runner Cynthia Miller. You’ll learn: About how Cynthia started running in her first pair of waffle soled Nikes, How her passion for running has only grown despite the normal effects of getting older, and How changing her perspective about what’s truly important in life and in running helps bring her joy and meaning, no matter what her race times are now. Cynthia shares moving and inspiring stories about how her running has evolved over the years and how it keeps her feeling young even at almost 70 years old. So if you plan to run as long as you possibly can, but are struggling with the downsides of getting older, this is one you don’t want to miss.  And you’ll definitely want to check this one out on YouTube because you are not going to believe how youthful Cynthia looks. 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. ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. I’m a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now (link below or wherever books are sold).  I include everything you need to become a better runner all in one place, fueled by plants.   You can order your copy today, OR you can enter to win a signed copy from me for free.   To enter, just write a 5 star review of the podcast on Apple Podcasts.  I read every single one and I will randomly choose a winner at the end of each month for this entire year.  LINKS: I’ve created an exclusive 12-week half marathon training plan specifically for the Oktoberfest Half Marathon September 30, 2023 in Asheville, NC.   It includes everything you need to run your best race including mileage, strength training, and of course, my best mental strength lessons.   This race is expected to sell out and training starts July 9, so sign up today at https://oktoberfesthalfmarathon.com/   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. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https:/theplantedrunner.com/book or wherever books are sold. ⁠📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐I am planted runner too!  “I always pick up something new when I listen to Claire's podcast. I have also reached out to her with question on my training and while I am not a client she is always nice enough to take the time and answer my questions. Really respect her and listen to her regulary!” carolruns1010 via Apple Podcasts · United States of America · 05/04/23   ⭐⭐⭐⭐⭐Great info whether you are plant based or not. “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.” Dobbsfamily via Apple Podcasts · United States of America · 04/21/23   ⭐⭐⭐⭐⭐Episode April 20 2023 “So inspiring! It was so fun to peak inside your coaching and see the impact it made upon one of your running clients. What a difference this podcast, your book, and your coaching can make!” dear running via Apple Podcasts · United States of America · 04/20/23  

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 Boston again this year. 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 I’m sharing my conversation with Des Linden. You’ll learn: Some of the stories behind her historic win in Boston How her training has changed as she has gotten older, and Why she keeps showing up in the sport when some would say her best years are behind her. Des has written a memoir of her life and incredible career which will be out April 4th called “Choosing to Run.”  In it she shares the behind-the-scenes of her amazing accomplishments, some of which she’s never told before. We also talk about why she’s always felt like a little bit of an outsider in the professional running scene and why she wouldn’t have it any other way. 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: Order Des Linden's book "Choosing to Run." This episode is brought to you by the PR Team. The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day. Not to mention, it’s really fun. I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan. Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts. This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Great information I enjoyed you on RTTT and now here! I like the different topics - some short and to the point and other longer interviews. Especially the most recent on getting through an injury- most of us have been there! Want all the pointers on how to run long and strong in my 50s! Thanks! Tara Lykinsreader via Apple Podcasts ·United States of America ·03/21/2023   ⭐⭐⭐⭐⭐Informative and fun! Whenever a new episode of The Planted Runner podcast is released, I feel a surge of excitement! The show”s host and interviewer, Claire, is excellent, and she consistently brings on fascinating guests to discuss topics that are pertinent to me and my running journey. K-town825 via Apple Podcasts ·United States of America ·03/11/2023   ⭐⭐⭐⭐⭐Love the show Recently found your podcast after hearing you speak on another running podcast. Being a plant based runner myself, I really connected with your podcast episodes and I can’t wait to listen more and I would love to read your book too! BooneRunner via Apple Podcasts ·United States of America ·03/06/2023

What is the difference between good, challenging training and over-exercise?  After all, running for hours and hours training for long distance events is definitely far more exercise that we need to be healthy and fit. But when is it really considered over-exercise?  It can happen pretty quickly when we undereat. Undereating paired with high amounts of training will start to set off alarm bells in the body.  One of the first things that the body will sacrifice in women is reproductive health.  In this state, your body has decided that there’s not enough food for you as well as another life, so it prepares for survival instead of fertility. Once you’ve lost your period, consider yourself warned that you’ve crossed a very dangerous line for your health.  And what you might not know is that this doesn’t just happen to skinny people.  You can be at risk no matter what your size, even if you have weight to lose. 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, I’m talking with Cynthia Donovan, also known as the Period Nutritionist.  She’s a registered dietician who works with women with Hypothalamic Amenorrhea to help them get their period back, restore their health, fertility & find balance with food & exercise. Today you’ll learn: Why under fueling during running can be so detrimental How to work with your body to train hard and fuel well And how to re-evaluate the image you have of an athletic body and what it can do properly fueled Clearly this episode is mostly geared towards pre-menopausal women, but the theme of fueling properly is critical to everyone, no matter what your age or gender.  So please share this one with all your running buddies. 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: Find Cynthia @period.nutritionist and periodnutritionist.com Cynthia mentioned two Instagram accounts:  @menopause.nutritionist @periomenopause_nutritionist This episode is brought to you by the PR Team.  The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day.  Not to mention, it’s really fun.  I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Concise helpful advice I liked Claire on run to the top, and I like that she has her own show now! My family is plant-based and loves to run, so it’s a good fit for us. Plus Claire is great at summarizing and making sense of sound running advice which is very much appreciated. Watson R via Apple Podcasts ·United States of America ·03/04/2023 ⭐⭐⭐⭐⭐Amazing running podcast Claire gives such great information and breaks things down so well. Not just about plant based running, though she also goes into that sometimes, of course. Highly recommend!! HandfulOfChips via Apple Podcasts ·United States of America ·03/02/2023 ⭐⭐⭐⭐⭐Great Running Content Very educational podcast that covers a wide array of running topics. Claire breaks down concepts for all levels of runners and the way she formats the show keeps it interesting Nodnarb Runs via Apple Podcasts ·United States of America ·02/26/2023  

Ask five runners what the definition of a tempo run is and you’ll probably get five different answers. Let’s clear up all the misconceptions and find out how to get the best out of your tempo runs. And to do that, we’ll have to go all the way to Norway. 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  I’m going to explore the tempo run and simplify threshold training.  You’ll learn The common myths and errors people make when talking about tempos How to know when you are in what zone and why, and Why running too fast, even just a little, can cause you to completely miss the point. And what does Norway have to do with all of this?  I’ll explain that too. Don’t forget to listen all the way to the end for another Mental Strength Minute.  Fortify your mind in 60 seconds or less. LINKS: This episode is brought to you by the PR Team.  The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day.  Not to mention, it’s really fun.  I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Love this podcast So clear, informative, positive, well produced, and just overall a great listen. Fully recommended. Ron8S via Apple Podcasts ·United States of America ·02/22/2023 ⭐⭐⭐⭐Great info for runners of all abilities! I started listening to The Planted Runner in October and I just can’t get enough. You will find simple, straightforward advice as well as interesting interviews with a variety of athletes. The focus is not on a plant based diet. The focus is being the best version of yourself!! LisaU9 via Apple Podcasts ·United States of America ·02/20/2023 ⭐⭐⭐⭐⭐Perfect running accompaniment I found this podcast when the host was interviewed on a different podcast and love the content! I listen on my runs and get inspiration for all kinds of running related material. Very happy that I stumbled upon it and can’t wait to read the book plantedturtlerunner via Apple Podcasts ·United States of America ·02/20/2023

Pacing is hard.  Wouldn’t it be great to forget about perfect pacing your next race and just follow a pace group?  You’ll be led by a more experienced runner leading you to your dream finish time.   Plus you’ll have a whole group of people trying for the exact same thing.  You can relax, keep your eyes off your watch, and ride the pace group wave all the way to a new personal record. Or it could be a complete disaster and ruin your race… 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  I’m going to explore the pros and cons of pace groups.   You’ll learn: how to determine if a pace group is right for you what questions to ask the group leader, and when not to follow a pace group If you’ve got a race coming up soon and you figured you’d just rely on a pace group to help get you across the line, you’re going to want to listen to this one first. ⭐⭐⭐⭐⭐And at the end of today’s show, right after the Mental Strength Minute, I’ll announce this month’s winner of our Apple Podcast review contest.  Anyone can win just by leaving a 5 star review of the show.  I’ll choose one random winner to win a free signed copy of my book every month this year. LINKS: This episode is brought to you by the PR Team.  The PR Team is a small group of runners, just like you, who are working with me and each other to stay consistent, stay accountable, and work towards becoming better runners every day.  Not to mention, it’s really fun.  I talk more about the team in the episode, but if you are ready to learn more right now, head to https://www.theplantedrunner.com/group. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Inspirational, Educational & Awesome I started listening to Claire when she was on her previous podcast. I was so excited when she was developing and started her own podcast. As a nurse, dietitian, mom and mostly plant based runner who started later in life, Claire’s journey resonated with me. But even more importantly, I find Claire to be an incredible resource and enjoyable to listen to. I have learned so much and I love her style as well as the mental minute at the end of each Podcast. As a clinician, I find her evidence-based approach critical to healthy success. I subscribe to many podcast and the planted runner with Claire as it’s host is by far my favorite!! I also heard her being interviewed on other podcasts and she’s equally fantastic and I have to say soy curls are a game changer!!! Thank you Claire ! chayarose via Apple Podcasts ·United States of America ·02/16/2023 ⭐⭐⭐⭐⭐Definetly recommended Nice podcast, especially for the intermediate level runners eager to boost their performance. Lots of scientific-based info that sure can help everyone in the running world run4fun&more via Apple Podcasts ·Spain ·02/16/2023 ⭐⭐⭐⭐⭐Excellent bite-sized running advice. I discovered this podcast through my long time favorite running podcast Another Mother Runner. Love that these episodes are short and I gain bite- sized knowledge to incorporate in my runs/workouts with each listen. asks as sad ggyvh via Apple Podcasts ·United States of America ·02/16/2023   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG  

Running vacations or running retreats are back with a vengeance because runners like you and me are ready to get back together in person and share a unique experience that we will never forget. 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 this conversation, I’ll be talking with Sarah Bowen Shea of Another Mother Runner, who has been leading running retreats for over a decade. You’ll learn: What to expect on an all-inclusive running retreat, especially if you’re going on your own, What to pack, and How going on a running vacation can dramatically change your life Of course, most of you know that I’ll be hosting my first official running retreat this September here in beautiful Asheville, NC, so I wanted to learn from Sarah what makes curated trip for runners so special. Quick reminder that early bird pricing for Asheville does end March 1,  2023, so head to theplantedrunner.com/retreat to reserve your spot now. Sarah Bowen Shea hosts running retreats for women all across the country. Learn more here about the amazing trips she puts on and find her @TheMotherRunner on Instagram; @SBSontheRun on Twitter; @AnotherMotherRunner on Facebook 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.   ABOUT ME: I have helped hundreds of real runners chase their dreams and conquer what they never thought possible. My coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. I’m a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete, I went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. I coach vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now (link below or wherever books are sold).  I include everything you need to become a better runner all in one place, fueled by plants.   You can order your copy today, OR you can enter to win a signed copy from me for free.   To enter, just write a 5 star review of the podcast on Apple Podcasts.  I read every single one and I will randomly choose a winner at the end of each month for this entire year.  LINKS: ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram https://intstagram.com/theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners: https://www.theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here https://amzn.to/3itDFx1 (as an Amazon Associate I earn a small commission from qualifying purchases) or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at https://theplantedrunner.com/plans REVIEWS: ⭐⭐⭐⭐⭐Great info to be better “I really appreciate the way Claire approaches the topics on her podcast. Each episode has great energy (which works well as I listen on my runs) but also matches scientific insights with practical advice. I’ve learned a lot and explored topics I didn’t know I needed to think about to be a better and healthier runner” Dougship via Apple Podcasts · United States of America · 02/10/23   ⭐⭐⭐⭐⭐Great Information!! “I just found this podcast and I’m absolutely in love with all of the information that I’m learning from Claire. I’ve been running for 10 years now and I’m transitioning to a vegan lifestyle and this podcast is amazing wealth of goodness!!” Mo runs via Apple Podcasts · United States of America · 02/10/23   ⭐⭐⭐⭐⭐Amazing running podcast “Claire gives such great information and brings on amazing guests on all things running. Not just about plant based running, though she also goes into that sometimes, of course. Highly recommend!!!!” HandfulOfChips via Apple Podcasts · United States of America · 02/10/23  

Struggling with speed?  I’ll share my best tips on how to do it right. Today you’ll learn: How to get started with speedwork Where people often make speed training mistakes, and I’ll share My 6 best tips to make your interval training more successful and less stressful One of the great ironies of getting faster at running long distances, is that you need to run slow most of the time. Running at a conversational pace is the ideal way to become an endurance machine. The vast majority of your running, or around 80% of your weekly mileage, should be spent purposefully jogging. Yep, it’s boring but true, consistent easy running is most of what it takes to get really good at it. But if you truly want to get to the next level with your running, just jogging all the time isn’t going to cut it.  You’ve got to add the right dose of speed and learn to master interval training. 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. LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. Enter to win a FREE signed copy by writing a review of the show on Apple Podcasts. One winner chosen each month in 2023! 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans   RECENT REVIEWS: ⭐⭐⭐⭐⭐Great Info! “I really like how Claire presents the information in an easily understandable format. Her guests are knowledgeable and experienced and give concrete examples of how to implement both nutritional and training strategies into your life!” Kim Rosdahl via Apple Podcasts · United States of America · 01/30/23   ⭐⭐⭐⭐⭐Podcast “Love the planted runner podcast!” dc_rundis via Apple Podcasts · United States of America · 01/23/23   ⭐⭐⭐⭐⭐LOVE LOVE Coach Claire “I have been listening to you since Run to the Top podcast and was bummed when the show transition till I found you again when you were on The Running explained podcast and all was right with the world. Listening to The Planted Runner is a great podcast for runner aspiring to be a runner aficionado or overall better runner in general. She broke it down in easy to digest information! Excited for your new journey and for your book!” Whitechristmas67 via Apple Podcasts · United States of America · 01/17/23   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG  

How many pairs of running shoes are in your closet right now?  No judgment and don’t worry, I won’t tell your partner the real answer. But before you go and add another pair to your collection, you’ll want to check this conversation first. Known online as @Kofuzi, Mike Ko has an incredibly popular YouTube channel, he livestreams at @kofuzirunclub most weekdays and he hosts a podcast dedicated to running. More often than not, he’s talking about running shoes.   Kofuzi has become an accidental expert and influencer on everything about running shoes ogging thousands of miles per year and documenting every pair,.  In this conversation, Kofuzi and I go into everything we can think of about running shoes.  You’ll learn: The anatomy of a running shoe, the high-tech advancements, and why they work, What types of shoes are best for every kind of run, and Mike reveals his very favorite brands and models of the past year So whether you’ve got a closet full of fresh foam and carbon fiber or you own just one trusty pair of trainers, don’t order your next pair without listening to or watching this on YouTube first. LINKS: Support for this episode is brought to you from my friends at Previnex.  They make my new favorite premium, plant-based protein powder called Nourify Plus. I’ll explain more later in the show or head to https://www.previnex.com now and use the coupon code PR15 to get 15% off. ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Inspirational I’m working crazy hours in the medical field and am trying to raise 3 young kids. Running gives me sanity. Qualifying for the Boston marathon is a dream. A dream I thought was unachievable. I love how Claire breaks things down bit by bit like a “puzzle trying to be put together” in her analogy of trying to go sub three hour for the marathon. I hope to do the same thing for my qualifying for Boston journey. Corrie W. via Apple Podcasts · United States of America · 01/17/23 ⭐⭐⭐⭐⭐Great information! I follow Claire on Instagram and now just found her podcast. Such good information for running and nutrition! I am now adding this to my podcast rotation! Hjbrown03 via Apple Podcasts · United States of America · 01/16/23 ⭐⭐⭐⭐⭐Claire speaks to me! I stumbled on this podcast trying to find someone who teaches running and valuable tips in a more simplified way for beginners like me - and Coach Claire breaks it down so clearly and her mental strength minute is what I look forward to whenever I struggle with my own beliefs! Thank you!!!! MaverickTX88 via Apple Podcasts · United States of America · 01/16/23 Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ  

I am not a plant-based evangelist.  I’m not here to convince anyone to do anything.  But if you’ve already decided that you want more plants in your life and you’re trying to figure out how to do that and get really good at running at the same time, this is the episode you need to hear or watch on YouTube. 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, I’m going to go over: The common reasons runners struggle when starting a plant based diet How to build a plant based plate for every meal, and What key nutrients you need to pay attention to for health and performance In this episode, I’ll go over what you need to eat better today, but if you are wanting even more details, I’ve got you. My book, The Planted Runner: Running Your Best with Plant-Based Nutrition is available now wherever books are sold.  I include everything you need to become a better runner all in one place, fueled by plants.  You can order your copy today, OR you can enter to win a signed copy from me for free.   To enter, just write a 5 star review of the podcast on Apple Podcasts.  I read every single one and I will randomly choose a winner at the end of each month for this entire year.  Don’t forget to stay tuned for this week’s Mental Strength Minute.  Fortify your mind in 60 seconds or less.   LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📖The Planted Runner: Running Your Best With Plant-Based Nutrition is available here or wherever books are sold. 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans RECENT REVIEWS: ⭐⭐⭐⭐⭐Favourite running podcaster “Well thought out, jam-packed episodes, yet delivered in an easy to listen to format. Relevant topics each week. I look forward to the new episodes on Thursday mornings!” Holly_Mae via Apple Podcasts · Canada · 01/16/23   ⭐⭐⭐⭐⭐Love the podcast! “This is such a great podcast with such a knowledgeable and entertaining host! This podcast is suitable for beginners and advanced/elite runners, as well as just people wanting to find out more about running world. Perfect for listening on the run or during workout.” Aleksandra_op via Apple Podcasts · United States of America · 01/14/23   ⭐⭐⭐⭐⭐I am planted runner too! “I always pick up something new when I listen to Claire's podcast. I have also reached out to her with question on my training and while I am not a client she is always nice enough to take the time and answer my questions. Really respect her!”Read full review » carolruns1010 via Apple Podcasts · United States of America · 01/13/23

Strength training is a completely different physiological stimulus from running.  It provides distinct benefits that you just can’t get from running, but are crucial to health and optimal performance. The two main benefits of strength training are that it prevents and helps heal injuries, and it enhances performance. Done properly, strength training creates a foundation for injury-free running and allows you to keep up with increasing mileage and intensity on your runs. And on the performance side, studies have shown that resistance training improves running economy and endurance muscle fibers. Research has also linked weight training to better body composition and resting metabolic rates.  Not to mention, strength training is particularly important as we get older, in a way that running alone is not.  Recent studies have proven that running does not protect against the gradual loss of lean muscle tissue and, as we lose muscle, we also lose a larger percentage of our fast-twitch muscle fibers, which is part of why we slow down as we age. To say it another way, if you are afraid of getting slower as you get older, making strength training a part of your routine will slow down that slow down. 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, I’m going to go over: 💪just how much strength training endurance runners need,  💪🏽when is the best time to do it, and  💪🏻exactly what kinds of exercises work best for better performance and injury prevention. And I’m also going to explain when it’s okay to break all the rules and just get it done. Don’t forget to stay tuned all the way to the end of the episode for this week’s Mental Strength Minute.  Fortify your mind in 60 seconds or less. LINKS: ▶️The Planted Runner is now on YouTube! Click here to subscribe and be automatically entered to win a FREE custom training plan.  Winners chosen each month. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join 📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans 📖The Planted Runner book is now ready for pre-order!  Head to theplantedrunner.com/book. RECENT REVIEWS: ⭐⭐⭐⭐⭐Sigue así ! Buenísimo este podcast 😄 “Hola, Claire. Soy de Peru 🇵🇪 y me gusta mucho escuchar tu podcast. Te sigo en IG y vengo desde allí. Tus temas son útiles para todo runner, las entrevistas muy interesantes y espero que continúes con este podcast 😊” LizLole via Apple Podcasts · Peru · 11/21/22 ⭐⭐⭐⭐⭐Amazing show… my kind of host “Got to know about this show by MTA podcast. This is amazing, you got me the moment you said “you don’t have to follow the plan 100%” . Life isn’t perfect but that’s okay 👍” Sudhir kesharwani via Apple Podcasts · India · 10/30/22 ⭐⭐⭐⭐⭐Great listen “This as so many good tips not just on nutrition but on running form. Really good to listen to and I ended up binging them at once!” youngerj80 via Apple Podcasts · Great Britain · 10/26/22   Music Credits: Music from Uppbeat (free for Creators!): https://uppbeat.io/t/color-parade/hula License code: EMPX5VJVYSLZWXKZ https://uppbeat.io/t/danijel-zambo/sunny-day License code: QADJQVY1DSZRTPAG

There’s nothing like crossing the finish line.  You’ve trained for weeks or months or even years and finally, you’ve done it.  If the race went well, you wonder if you could have given a little more.  If the race didn’t go well, ooh, it’s going to sting, but soon you are plotting your redemption race. Either way, you know that with a little better training or a few changes here and there, your next race will be even better.  But of course, in long distance racing, that is not always the case.   When you are new to the sport, you typically get better and better, fueling your fire to keep going and keep getting better.  But if you’ve been racing a long time, often those gains aren’t happening as often. Or you feel like you are getting worse. Have you simply maxed out your potential?  Is your age finally catching up with you? Or is it time for something completely different… 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 this episode, I’m going to explore a better way to train in between your usual racing cycle, instead of just rinsing and repeating the same training you keep doing over and over again.  You’ll learn: Why you need to take a break from your favorite race distance How a well planned off season can reset your body and your mind, and How to choose what you should be doing to start your next cycle stronger and faster than ever I’ve talked a lot over the years about the marathon training I’ve done, but I really haven’t gone into the details of what I was doing when I wasn’t in a specific marathon training cycle.  So I’ll share what worked for me along with what I coach my athletes to do. LINKS: ​▶️The Planted Runner is now on YouTube! Click here to subscribe and leave a nice comment and you’ll be automatically entered to win a FREE custom training plan.  Winners chosen at the end of November 2022. ⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE. ➡️FOLLOW The Planted Runner on Instagram @theplantedrunner for more running, plant-based nutrition and mental strength tips.  📣FREE Ultimate Fueling Guide for runners:  theplantedrunner.com/join ⁠📣Invest in a custom training plan for your next race. Or get a plan to keep you fit in between race. Get one created just for you at theplantedrunner.com/plans   RECENT REVIEWS: ⭐⭐⭐⭐⭐Love love love this podcast Ive been listening to Claire for a number of years and I have always appreciated how focused she is in actionable information. Highly recommend Jill satran via Apple Podcasts ·United States of America ·10/30/2022 ⭐⭐⭐⭐⭐Amazing I love listening to Claire’s tips. It’s a perfect blend of great information in a condensed time. I also recommend following Claire on Instagram for more tips and tricks. Dawnbrou via Apple Podcasts ·United States of America ·11/01/2022 ⭐⭐⭐⭐⭐Can’t stop I love Claire Bartholic! A runner and listener from run to the top as well. Just finished my first marathon in SF 2022. My friends asked how? I told them: 4hrs run to top podcasts and 20mins music. When she was the host of Run to the top, teach me a lot of techniques. You can also tell by the voice full of passion. Her podcasts combine a variety of topics. P.S love your background music. Match my running pace. Elsiemaybe via Apple Podcasts ·United States of America ·10/30/2022