The Planted Runner Evergreen Podcasts

There has never been more evidence that a diet rich in whole plant-foods, high in fiber, and low in saturated fats and animal products is the clear path to human health and longevity.
But does that mean everyone should immediately go vegan?  And what does this all mean for athletic performance?
As much as I’d love this to be inarguably true because it works for me, it’s more complicated than that.  And I’m not here to preach my opinions to anyone, but I do love some good science.
Can a plant-based diet really help you and your running?
Let’s find out.
On today’s show, I’m going to go over

the benefits that a plant-based diet provides runners

the potential downsides to going plant-based, and I’ll give you 

a day in the life of a plant-based runner with meal examples that you can try today


If you’re curious about going plant-based or if you already are, but could use some inspiration, I’ve got you covered.

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. 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.

EARTH BREEZE:
Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner

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 Coach
“Coach Claire is the real deal. She gives advice and insight to improve your running. Her podcast covers a variety of topics; fueling, pacing and other interesting running topics. If you want to become a better runner then listen to her podcast at the very least. Better yet, checkout her personalized training plans.”
jharrington4181

⭐⭐⭐⭐⭐Thank you!
“Thank you for your amazing tips on training, fueling and all things running.”
MadelineWaters

⭐⭐⭐⭐⭐Great topics!
“I absolutely love the topics Coach Claire chooses and the fact that the podcasts aren’t super long. She gives you the facts in an easy to digest manner (no pun intended). I’m hooked!”
kmork83

Music Credits:
Music from Uppbeat

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.
In this episode, we feature Peachy.  She’s:

56 years old

Training for a half marathon

Afraid of getting injured and slowing down

Learn why I have Peachy starting off as run-walk, then progressing to all running.
If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab 
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. 

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.
EARTH BREEZE:
Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner
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 have a Master’s degree in Exercise Science, and approve of this podcast :)
“Claire brings science and reality together in this engaging podcast. I listen every week. Between the knowledgeable guest appearances and Claire’s extensive knowledge of running, you are always sure to learn something. I especially appreciate her focus on the often neglected mental side of running.”
run_gin
⭐⭐⭐⭐⭐Thankful for this podcast!!
“This podcast has totally changed the way I view running as a whole. The tips and tricks that were discussed in the Boston Marathon Training Mistakes episode was eye opening for me as I was training for Boston. It was super helpful to know what I should change and what I should expect. Thank you for always providing the discussions we all want and need!”
Marceycross 
⭐⭐⭐⭐⭐Encore Run How To Beat the Heat
“Loved it! I’ll be training for the Chicago Marathon so that means training through the summer. Right now I live in Oregon so not a bad place to train. We will be moving soon for a new job most likely to the midweat so the weather will definitely be a factor. I love all the tips for heat training and what to watch for for heat exhaustion and heat stroke. I’m 59 and this will be my second Marathon. I’m hoping to improve my time from 4:16. I run 4 days a week and bike 1 day. Thanks for all the helpful advice!”
KC Royals 1983 

Music Credits:
Music from Uppbeat

Could your ankles be the cause of your knee pain?
YES. But thankfully, this can be improved for most runners.
Today we’re going to examine the critical role of your ankle in running. We’ll look at

the importance of ankle flexibility,

how it relates to your knees

and how you can help improve your ankles for better running.


Even if you’ve never had knee issues from running, the lessons you learn today can help not only prevent them, but it can literally propel you to faster 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. 
➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. 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.

EARTH BREEZE:
Get even your stinkiest running clothes clean without the ugly plastic jug. Save 40% with free shipping at https://www.earthbreeze.com/plantedrunner

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:
⭐⭐⭐⭐⭐Game changer.
I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire!
Carriesian

⭐⭐⭐⭐⭐Practical and pragmatic
Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.
Jkel99 

⭐⭐⭐⭐⭐5 stars
Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?
BenHennessee 


Music Credits:
Music from Uppbeat

The PR Training Lab is now open! Go behind the scenes with me as I create a custom training plan for one lucky runner.
In this episode, we feature Justine. She’s:

40 years old

Training for her first marathon

Wants to work on consistent pacing and positive self-talk

If you would like to win a free custom training plan and be featured in a future episode, first write a review of the show on Apple Podcast and then enter at https://www.theplantedrunner.com/prlab 
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. 

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:
⭐⭐⭐⭐⭐Game changer.
I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire!
Carriesian

⭐⭐⭐⭐⭐Practical and pragmatic
Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.
Jkel99 

⭐⭐⭐⭐⭐5 stars
Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?
BenHennessee 


Music Credits:
Music from Uppbeat

When you’re a runner, summer can be a bit of a bummer.  Every run feels harder and your speed seems to evaporate instantly, unlike the massive amount of sweat dripping into your eyes and staining your clothes.
The good news is that all your sweaty work this summer will pay off with faster times in the fall.  Your body will learn how to cool off quicker and more efficiently bring blood and nutrients to your muscles, which will make faster running easier when the weather cools off.
So how do you get through those hot races and runs to get those incredible advantages we are hoping for?  I’ll explore how.
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, you’ll learn:

the science of what is happening when you run in the heat

how you can effectively manage hot runs and keep up your training, and

exactly what you do to prepare for a hot race day


This episode will give you everything you need for all your hot and sweaty runs this summer. 

This September, join me and a small group of runners for an incredible running vacation here in Asheville, NC.  We’re staying in deluxe riverfront cabins right where we can run right out our doors.  We’ll feast on chef-catered plant-based meals, enjoy classes and coaching, and so much more.  To learn more about all the cool things we’ve got planned go to www.theplantedrunner.com/retreat.  Spaces are very limited so 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. 

➡️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:
⭐⭐⭐⭐⭐Practical and pragmatic
“Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.”
Jkel99 

⭐⭐⭐⭐⭐5 stars
“Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?”
BenHennessee

⭐⭐⭐⭐⭐High value, actionable advice.
“Coach Claire share 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

Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones.
The only problem is, well, heart rate training is problematic.
So why do so many runners use it? And should you?
Let’s find out.
Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained.  
We go over:

The pros and cons of heart rate training

How you can determine your max heart rate without going to a lab, and

She explains why common formulas and heart rate zones might be more confusing than helpful.


If you’ve ever struggled with keeping your heart rate low on an easy run or wondering if it’s getting too high on a workout, we’ll get to the heart of the matter in this episode.

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.
Running Explained
Elisabeth’s Heart Rate Masterclass

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:
⭐⭐⭐⭐⭐Fantastic!
Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice!
Runner Steph 

⭐⭐⭐⭐⭐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 

Music Credits:
Music from Uppbeat