The Planted Runner Evergreen Podcasts

If you are ready to get better results from your training plan, there are three ways to do it.
On today’s show, I’m going to go over the simple ingredients that all runners can use to get better at running and how to put them together so that you can improve safely and happily.
You’ll learn

The three lever concept

how these variables affect your training, and

How to know when it’s time to pull the next lever.


At the end of this episode, you’ll understand how the three lever are really the three pillars of a solid training plan and how to use them in creating your own training plan.
Of course if you’d rather not create your own plan, I’ve got you. I’ve created thousands of custom training plans for runners just like you to help them reach goals they never thought possible. Fall racing season will be here before you know it, so get your custom plan made just for you today. Head to www.theplantedrunner.com/plans to learn more. 
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.
For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

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 content and best advices for Runners!
“I am so happy to have find Coach Claire and her podcast. Her new PR Lab is the first I have ever heard and the experiences of others are very helpful as well. I hope she continue this series. Her advices is so on-point, even professionals on the field will agree with her.”
Petzai via Apple Podcasts · Philippines

⭐⭐⭐⭐⭐Great listen!
“Recently started listening to Claire and thoroughly enjoy the wisdom she shares from years of experience. As a new but older runner she provides not just inspiration but scientific proof that progress is possible. It’s a great listen!”
AnnaPerrott via Apple Podcasts · United States of America

⭐⭐⭐⭐⭐Great source of information
“A great mix of topics and a charismatic speaker. I would love an episode on running mechanics, which muscle, bones, ligaments and tendons are activated with each step”
agrancea via Apple Podcasts · Canada

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 Ginger:
🏃🏽‍♀️41 years old
🏃🏿Goal 5k time: 23:42
🏃🏼‍♀️Struggles with pre-race nerves

Learn how I create a custom 8-week training plan for a Ginger’s hot August 5k race.

Follow along with the questions I ask each runner:

What is your goal?

How long have you been running regularly?

Do you have any current or recurring injuries?What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible.

How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)?

What is the highest amount of weekly mileage you've ever run and how long ago was that?

How long is your average/most recent long run?

What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking.

When do you want to run and rest?

 What are your favorite and least favorite kinds of running workouts?

 Do you strength train and/or cross train?

 What do you struggle with?


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:
⭐⭐⭐⭐⭐Great content and best advices for Runners!
“I am so happy to have find Coach Claire and her podcast. Her new PR Lab is the first I have ever heard and the experiences of others are very helpful as well. I hope she continue this series. Her advices is so on-point, even professionals on the field will agree with her.”
Petzai via Apple Podcasts · Philippines

⭐⭐⭐⭐⭐Great listen!
“Recently started listening to Claire and thoroughly enjoy the wisdom she shares from years of experience. As a new but older runner she provides not just inspiration but scientific proof that progress is possible. It’s a great listen!”
AnnaPerrott via Apple Podcasts · United States of America

⭐⭐⭐⭐⭐Great source of information
“A great mix of topics and a charismatic speaker. I would love an episode on running mechanics, which muscle, bones, ligaments and tendons are activated with each step”
agrancea via Apple Podcasts · Canada

Music Credits:
Music from Uppbeat

Taylor Swift famously trained on a treadmill for her Eras tour.
Sure, but we are not training to be pop stars. We’re runners, and there are a lot of questions about how good of a tool it really is.
So let’s explore.
On today’s show, we’re going to get into everything you need to know about treadmill running. You’ll learn:

If the treadmill is really the same as running outside

If you really need to adjust the incline or play around with your speed to make it more like outdoors,

And why doesn’t the machine ever line up with your running watch?


I’ll also go over how to use the treadmill to get the best workout and I’ll even get into how to make the dreadmill a lot less dreadful.

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.

For my recommendations of at-home equipment and other running products I recommend, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

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:
⭐⭐⭐⭐⭐Look forward to this every week!
“Out of the few running podcasts I enjoy, this is definitely my first go-to as new ones come out! I’m a vegetarian and definitely still new to the whole running thing, so this show has been super interesting and helpful along the way! Thank you for doing it!”
Jessicaa_

⭐⭐⭐⭐⭐Great show!
“I always enjoy listening to the show—I love the realistic and well-balanced attitude towards running and overall lifestyle. Lots of great information and it’s a fun listen!”
WeeWonders

⭐⭐⭐⭐⭐PR labs
“I’ve been enjoying the PR labs episodes and understanding the thought process that goes into building a race plan”
EENYC 

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 Marcey:
🏃🏽‍♀️49 years old
🏃🏿Training for a 3:40 marathon in Chicago
🏃🏼‍♀️Ran Boston this spring in 4:09
Learn how I create a custom plan for a Marcey’s redemption in Chicago after a hot Boston this spring.
Follow along with the questions I ask each runner:

What is your goal?

How long have you been running regularly?

Do you have any current or recurring injuries?What are your RECENT (past 6-12 months) race times and distances? If you have not raced recently, but have in the past, please estimate your race fitness. If you have never raced, or not in a very long time, please estimate how fast you could run 1 mile (1.6km) as fast as possible.

How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)?

What is the highest amount of weekly mileage you've ever run and how long ago was that?

How long is your average/most recent long run?

What pace would you say is a very easy effort, relaxed pace for an average run? This is a pace so slow that you could talk the entire time almost as easily as walking.

When do you want to run and rest?

 What are your favorite and least favorite kinds of running workouts?

 Do you strength train and/or cross train?

 What do you struggle with?


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 
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:
⭐⭐⭐⭐⭐The podcast I needed
“After a health scare eight years ago, I went plant-based. It changed my life and my health. A year and a half ago, at the now ‘masters’ age of 59, I was out taking a brisk walk as part of my daily exercise and I realized I suddenly wanted to run again. Run like I did when I was a child. It had been so long since I had just taken off and been spontaneous with my physical activity. So I decided then in there ‘I wanna run again.’ I could barely go half a mile without stopping and I had no idea what I was doing. I downloaded a couple of things and finally set a goal; I wanted to run a 5K. Three months later, I finished my 5K and I was hooked on running. I wanted to improve so I went and started looking for podcasts and books. That’s when I found ‘The Planted Runner.’ It spoke to my lifestyle, the way I see the world and gave me instructions that I could follow implement in my day-to-day life. It inspired me at a time of of life when it’s hard to sometimes become inspired. I just recently finished my first 10k at the age of 60 and now I’m training to see if I could possibly do a half marathon. Your podcast in addition to the techniques, recipes, and science-based motivation, has been a game changer. Thank you!”
aborders@film180
⭐⭐⭐⭐⭐Great content
“Super informative and educational. Really enjoy the content.”
Sara75001 

Music Credits:
Music from Uppbeat

Walking can actually be your super power to better running.  That’s right, walking can make you a better runner.
And I don’t just mean taking the dog out for a walk, which is a literal step in the right direction. I’m talking about the power of incorporating intentional walking before, during, and after your runs.
And this is not just for beginner runners. It’s for everyone.
How can this possibly help your running?
Let’s find out.
On today’s show, I’m going to explore the ways walking can help you upgrade your running fitness. We’ll go over how:

the run/walk method can be used by more than just beginner runners,

walking can actually lead to more running for even the fastest runners, and

getting in more walking into the rest of your day can boost your overall fitness.


If you want a super simple way to get fitter without much effort, this is the show for you.

Want to see me demonstrate this in person?   Here’s your chance! This September, join me and a small group of runners for an incredible running vacation here in Asheville, NC. All paces are welcome, even if you are mostly walking. 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. We’ve got just a few spots left so sign up today.

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.
For my recommendations for at-home strength equipment and other running products I love, check out my curated list on Amazon: https://www.amazon.com/shop/theplantedrunner

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 podcast!
“Love listening to the podcast while running! There is a lot of great information!”
Sleepy opossum
⭐⭐⭐⭐⭐Great content
“Super informative and educational. Really enjoy the content.”
Sara75001
⭐⭐⭐⭐⭐Informative and down to earth
“Claire helps to educate her audience on the science of running but does so in a down to earth way. She makes complex things easy to understand. Her ability to understand her audience and passion for running makes this a podcast a must listen for those interested in better understanding running.”
SK CND
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 Josh. He’s:

32 years old

Training for a 1:30 half marathon

Has recently run a 19:45 5k

Learn how I create a custom plan for a young, fast runner who doesn’t have a lot of experience at the marathon.
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:
⭐⭐⭐⭐⭐Great content!
“I have really enjoyed listening to Claire’s topics, tips, and her personal running stories. I was lucky enough to be chosen for a PR lab training plan and I am so excited to put this into place in August as I train for a marathon. thank you for the great information and sharing your time and talent with us!”
JustRun123

⭐⭐⭐⭐⭐Runners, listen up!
“In bite-sized chunks, Coach Claire provides great insight & tips on a variety of topics pertaining to running!”
bty4ashes 

⭐⭐⭐⭐⭐Valuable information for runners!
“Really enjoyed the latest bonus episode on the PR training lab! Learned a lot about my running journey and what to look for in a good but realistic training plan for a marathon! She explains everything so well and keeps me engaged in most running/nutrition topics! Thank you!”
MKQ12


Music Credits:
Music from Uppbeat