The Planted Runner

The New Science of Endurance Fueling to Smash Your Marathon

A lot has changed in the last decade or so when it comes to endurance fueling guidance. Today, I’m going to go into the new science of endurance fueling. You’ll learn: * What has changed about fueling guidelines and why * How training your gut is essential for this to actually work, and * How you can make the perfect fuel at home 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. 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 LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great Content Fantastic info and backed by evidence too! It provides me good reminders as a seasoned runner. VeryVeggieVictoria ⭐⭐⭐⭐⭐Great Running Podcast! One of my favorite running podcasts! Each episode is filled with useful information and Claire teaches in clear and concise ways. She also has great guests on the show. Kyle from Duluth ⭐⭐⭐⭐⭐Honest and Trustworthy Training Info I listen to several running podcasts and enjoy all of them, but love your vibe and you are so awesome for sharing running info for all levels of runners. Look forward to every podcast to keep me motivated and running. nothappy1&5 Music Credits: Music from Uppbeat

Fix These Training Mistakes and Never Cramp Again

Have you suffered from painful leg cramps near the end of a marathon? What causes leg cramping and more importantly, how can you prevent this from ever happening again? And if you think the answer has something to do with electrolytes, think again. Let’s find out. You’ll learn: * Why dehydration isn’t the real culprit * How training mistakes can make you more cramp-prone * I’ll equip you with an action plan that you can start today to cramp-proof your legs, so you can crush your next race, cramp-free. 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 [https://theplantedrunner.com/book] wherever you get books or request a copy from your local library.  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 [https://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 [https://www.amazon.com/shop/theplantedrunner] LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ [https://www.liquid-iv.com/] and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐Great podcast Claire has amazing guests and I learn such valuable information from her. Jill Nuge ⭐⭐⭐⭐⭐Unique This podcast, in addition to featuring scientific and engaging content, has another important quality: it combines the coach’s personal experience and insights on the topic and presents them in the simplest way possible.  This unique aspect makes the podcast incredibly valuable and enjoyable to listen to. nmroshan Music Credits: Music from Uppbeat

The Most Relaxing Way To Become A Better Athlete

What if I told you there was a way to simply relax and become a better athlete? Sure, you’d still need to actually train, but you could boost how far and how fast you could run simply by sitting? It’s heat. Specifically in the form of hot baths, steam rooms, saunas, and hot tubs. You’ll learn: How various forms of heat can improve your health and performance Why heat wins over cold for most injury treatment, and Which is better for athletes, a hot tub or a sauna? I’ll also share my personal experience with my hot tub and my new favorite activity, especially in the winter months. 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. 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 LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone. Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Great Content Fantastic info and backed by evidence too! It provides me good reminders as a seasoned runner. VeryVeggieVictoria ⭐⭐⭐⭐⭐Great Running Podcast! One of my favorite running podcasts! Each episode is filled with useful information and Claire teaches in clear and concise ways. She also has great guests on the show. Kyle from Duluth ⭐⭐⭐⭐⭐Honest and Trustworthy Training Info I listen to several running podcasts and enjoy all of them, but love your vibe and you are so awesome for sharing running info for all levels of runners. Look forward to every podcast to keep me motivated and running. nothappy1&5 Music Credits: Music from Uppbeat

Mastering Your Mind When You Just Want to Quit (encore run)

Can you learn to master your mind like an elite athlete? Let’s find out. In this episode, you’ll learn: * how to silence the voice that tells you to quit, * how to shift away from useless perfectionism, and * how to reframe your running goals so you always cross the finish line with a smile. Some of these techniques will be immensely helpful to shift your mindset, while others might not be your jam, and that’s okay.  We all have different triggers and issues and my goal is to provide you with as many tools as I can.  Use what works and toss the rest. 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 [https://theplantedrunner.com/book] 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 [https://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 [https://www.amazon.com/shop/theplantedrunner] LIQUID IV: Just one stick of LIquid IV + 16 oz. of water hydrates better than water alone.  Get 20% off your first order of Liquid I.V. when you go to https://www.liquid-iv.com/ [https://www.liquid-iv.com/] and use code PLANTED at checkout. RECENT REVIEWS: ⭐⭐⭐⭐⭐Running plans I found your podcast recently and I’m finding it very helpful! I’m coming back from injury and you are helping me to motivate myself.  My last race was 2 years ago!  Foot surgery has a long recovery time! Thanks for all the great content! ⭐⭐⭐⭐⭐Honest and trustworthy training info I appreciate your approach to training and especially your consideration for older runners.  I am 67 years old and I and running my first marathon in December 2025 then being 68 years old.  I have already gained so many helpful training tips and hope to possibly work with you on some coaching later in the year. ⭐⭐⭐⭐⭐A highlight of my week It is a gift to be able to have a space for plant-based runners to learn!  Claire’s advice is always solid and not just limited to the plant-based, but doesn’t include fueling your runs with unhealthy foods, which seems to happen on other podcasts.  Thank you! AmyFica Music Credits: Music from Uppbeat

What High School Kids Are Doing That Can Make You a Better Runner (encore run)

You might be surprised to learn what today’s high school cross country kids are doing to become better athletes.  And it’s definitely not more running. Find out how their training is different and what you can incorporate into your own training. Today, I’m talking with one of the most prominent coach of coaches in America, Jay Johnson. You’ll learn: * About the the differences between training adults and high school kids, * What parents need to know about high school coaches, and * What all runners, regardless of age, should be doing besides just running and why Jay’s got a lot of great resources that we talk about in this episode which are all linked below. 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 [https://theplantedrunner.com/book] wherever you get books or request a copy from your local library.  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: Jay’s links mentioned: https://www.coachjayjohnson.com [https://www.coachjayjohnson.com/]  Dynamic Warm-up - https://www.youtube.com/watch?v=8dIHS_UVfQ4&feature=youtu.be [https://www.youtube.com/watch?v=8dIHS_UVfQ4&feature=youtu.be] SAM Videos Playlist - https://www.youtube.com/playlist?list=PLUzqPLVEQwhfjt9I4DpamSLqEoeKBiMOo [https://www.youtube.com/playlist?list=PLUzqPLVEQwhfjt9I4DpamSLqEoeKBiMOo] Lunge Matrix - https://www.youtube.com/watch?v=GJo7_MiRLkU&list=PLUzqPLVEQwhfDFhae0qeR5IxAbddi_nmL&index=2&pp=gAQBiAQB [https://www.youtube.com/watch?v=GJo7_MiRLkU&list=PLUzqPLVEQwhfDFhae0qeR5IxAbddi_nmL&index=2&pp=gAQBiAQB] Leg Swings - https://www.youtube.com/watch?v=korxBhGzzJE&list=PLUzqPLVEQwhfDFhae0qeR5IxAbddi_nmL&index=1&t=16s&pp=gAQBiAQB [https://www.youtube.com/watch?v=korxBhGzzJE&list=PLUzqPLVEQwhfDFhae0qeR5IxAbddi_nmL&index=1&t=16s&pp=gAQBiAQB] And here is an article on Middle School Training for XC that has a progression of mileage kids could follow in high school: https://www.coachjayjohnson.com/blog/middle-school-cross-country [https://www.coachjayjohnson.com/blog/middle-school-cross-country] My 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 [https://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 [https://www.amazon.com/shop/theplantedrunner] 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 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb [https://previnex.refr.cc/default/u/claireb] RECENT REVIEWS: ⭐⭐⭐⭐⭐Amazing podcast! “I absolutely love this podcast. Every episode is so interesting and informative and I really enjoy listening to the guests that Claire interviews each week. I also love the PR training labs and have already learned so much about my own running and nutrition through listening to Claire’s knowledge and expertise. I can’t wait for the next episode!” ⭐⭐⭐⭐⭐Perfect timing 😊 “I am a listener from Asia and I stumbled upon your podcast a year ago. I have been running for a few years now but just recently shifted to a plant based diet. I am so happy I found this podcast. It really helped me a lot and up to now, I’m still learning every episode. It has been tough having this lifestyle, especially where I am from where the resources are very meager. Thank you so much and I always look forward to weekly episodes. Keep it up, I hope you know how much help and inspiration you are able to give 💯” ammmilo ⭐⭐⭐⭐⭐Informative and fun “I really enjoy listening to this podcast. It’s interesting and informative. I’m a new runner and follow a predominantly plant-based diet so it’s a perfect fit.” Piculina Music Credits: Music from Uppbeat