Episodes

  • The Surprisingly Simple Way to Turn Running Goals Into Reality: Lauren Fleshman

    The Surprisingly Simple Way to Turn Running Goals Into Reality: Lauren Fleshman
    Jan 30 2025
    Goals, in running and in life, are necessary for improvement, but sometimes your big goals can take away the joy of the journey. Thankfully, there are plenty of ways, backed by research, that we can achieve our dream goals without sacrificing our enjoyment of the present moment. Today’s conversation is with the incomparable Lauren Fleshman, a former pro runner and author of the groundbreaking bestseller Good for a Girl. This is Lauren’s second time on the show and our talk today is perhaps even better than the first. She’s celebrating the 10th anniversary edition of her Believe Training Journal which is designed to be a simple and effective way of getting to know yourself as a runner and can be a road map to achieving your goals. We go over: How a few minutes of pen to paper can profoundly shape your training How goals can shift as you age, and How you can inspire kids and yourself to be runners for life Lauren has a unique yet relatable perspective on how running affects us throughout our lives that I know you will enjoy. 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 EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner 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: ⭐⭐⭐⭐⭐A+ I appreciate Coach Claire’s positive insights on training! JRA4177 ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐Best running podcast As a seasoned marathoner but new plant-based runner, Coach Claire is a valuable resource. Solid content for runners across the spectrum, I especially appreciate her confidence in middle age running ladies like myself who are trying to keep up the hobby they love most. She has helped me maintain my competitive nature while being realistic about my stage in life. Thank you for fantastic content! Scmilezzz Music Credits: Music from Uppbeat
    Show More Show Less
    57 mins
  • "I'd Like to PR in the Boston Marathon" PR Training Lab

    "I'd Like to PR in the Boston Marathon" PR Training Lab
    Jan 23 2025
    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 Trisha: 🏃🏽‍♀️48 years old 🏃🏿training for the Boston Marathon 🏃🏼‍♀️struggling with scheduling runs and strength Learn how I create a custom marathon training plan for Trisha. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries? 4. 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. 5. How many miles or kilometers per week do you typically run (do not include race weeks or taper weeks)? 6. What is the highest amount of weekly mileage you've ever run and how long ago was that? 7. How long is your average/most recent long run? 8. 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. 9. When do you want to run and rest? 10. What are your favorite and least favorite kinds of running workouts? 11. Do you strength train and/or cross train? 12. 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. 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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner 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: ⭐⭐⭐⭐⭐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
    Show More Show Less
    42 mins
  • Are You Fueling Your Runs Right? The Fundamentals You Need To Know

    Are You Fueling Your Runs Right? The Fundamentals You Need To Know
    Jan 16 2025
    How confident are you in your fueling for runs and races? On today’s episode, I’m going to go over the essentials of pre-run fueling, even if you have a sensitive stomach. You’ll learn: why eating something, even if it’s small, makes such an impact, what foods are best before your run, and how to adapt what you eat based on the type of run and the time of day. And I’ll even get into the essentials of fueling your marathon or half marathon so you can start training your stomach 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. The PR Training Lab is back! 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 Podcasts. This is what helps the show grow and reach new runners. The next step to enter to win is to head to 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. 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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner 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
    Show More Show Less
    18 mins
  • Three Months to Marathon Series: Month Three

    Three Months to Marathon Series: Month Three
    Jan 9 2025
    Today, I’m beginning a new series taking you through each of the three months of specific marathon training. We are starting with Month 3 which is perfect any month of the year that’s about three months away from the big day. You’ll learn: What you should be focusing on in your training this month What your long runs, easy runs, and speed work should look like, and What you should not be doing 3 months before race day This series is the perfect companion to your spring race training this year, so be sure to follow or subscribe to the show to make sure that you don’t miss a single one. And don’t forget your running buddies! Share this episode with a marathoner in your life to make sure you both have the best training possible. 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: Enter the PR Training Lab: 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 Podcasts. The next step to enter to win is to head to https://www.theplantedrunner.com/prlab I’ll choose some lucky winners to get a completely free custom plan that I make live! 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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner 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: ⭐⭐⭐⭐⭐A 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 ⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners I’m a newbie runner and this has been one of my favorite podcasts! Claire is so personable and breaks down running terms + lingo so well. As a longtime veggie, it is helpful to gain nutrition + recovery tips. Excited for future episodes 🙂!!! allylovespodcasts ⭐⭐⭐⭐⭐One of my fav running podcasts! I found Claire on Run to the Top and followed her to her own show here. Her insights and those of her guests are always relevant, grounded and applicable to almost every runner! She’s also just very easy and pleasant to listen to. NicT_CO Music Credits: Music from Uppbeat
    Show More Show Less
    16 mins
  • The Most Effective Ways to Build a Bomber Body: Ryan McMullen (Encore Run)

    The Most Effective Ways to Build a Bomber Body: Ryan McMullen (Encore Run)
    Jan 2 2025
    How did I build my way to a 2:58 marathon at age 42 with no injuries? A big part of it was strength training. If you don’t want to be one of the 50-80% of runners who gets injured this year, proper strength training can help hedge your bets. While there’s no way to 100% guarantee that you’ll be one of the lucky healthy runners, strengthening your body for running can make a big difference. Today, I’m introducing you to my strength coach, Ryan McMullen. 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, Ryan and I will go over: Exactly how much and what kind of strength training helps runners best Whether we should lift heavy or light or both And why and how you should mix up the ratio of strength training to running in different seasons I also ask Ryan what it’s like to train me and I promise you I didn’t edit his answer at all! Ryan has worked with hundreds of clients on nutrition, strength training, and more. He has owned a CrossFit gym in California since 2014 (but don’t worry, he doesn’t make me do CrossFit!). He coaches nutrition and strength with MetPro and helps clients navigate their goals from weight loss, body composition changes, training programs, and increasing performance across a wide range of different sports. Including runners like us. Now, a little warning that Ryan and I have a few differing opinions on certain aspects of training for endurance runners, which you’ll hear. But that’s actually pretty great since there are lots of ways to build muscle and my preferred way might not be the most effective for you . LINKS: Learn more about MetPro or schedule a call to work with Ryan. ⭐⭐⭐⭐⭐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: ⭐⭐⭐⭐⭐Very informative! Love this podcast, it’s so great to hear running advice specifically for plant-based (vegan in my case) runners! However, there is also plenty of information that would be relevant to all athletes (for example, the Lauren Fleshman episode). JTD813 ⭐⭐⭐⭐⭐Great Resource for Plant-Based Runners I’m a newbie runner and this has been one of my favorite podcasts! Claire is so personable and breaks down running terms + lingo so well. As a longtime veggie, it is helpful to gain nutrition + recovery tips. Excited for future episodes 🙂!!! allylovespodcasts ⭐⭐⭐⭐⭐One of my fav running podcasts! I found Claire on Run to the Top and followed her to her own show here. Her insights and those of her guests are always relevant, grounded and applicable to almost every runner! She’s also just very easy and pleasant to listen to. NicT_CO
    Show More Show Less
    44 mins
  • A Better Way to Make Sure Your Running Resolutions Stick All Year Long (Encore Run)

    A Better Way to Make Sure Your Running Resolutions Stick All Year Long (Encore Run)
    Dec 26 2024
    The sad truth is that most resolutions are abandoned by mid-January. Even by well-intentioned, highly disciplined runners. There is a better way. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In today’s episode, we’ll explore: why most New Year's resolutions fail why January 1st is a bad start date for most people and, what to do instead to create lasting change that you can happily stick to. So before you set a whole bunch of new goals for the next year, take a listen. Now if one of your goals is to run a spring marathon or half marathon, January is the time to start. If you’re pretty DIY but still want the most through custom training plan you can buy, I’ve got you covered. Or if you want the best plan combined with coaching and a fun community, my PR Team is a perfect fit. Let me help you run your best season yet! Head to www.theplantedrunner.com for all the details and sign up today. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 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: 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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://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 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Thank you “Wonderful podcast thank you for sharing your knowledge it’s golden! I enjoy learning from you and your guests.” Faye Aydin ⭐⭐⭐⭐⭐Inspiring story “Thanks for sharing your inspiring story. Listened to it three days before my race. Really feel encouraged and strong.” Kate CJ Lin ⭐⭐⭐⭐⭐Great podcast so useful and inspiring “Great idea for runners and useful tips Love all the guests and tips for success Thank you Heather for Montana 😊😊😊👍” Night-Owl-3 Music Credits: Music from Uppbeat
    Show More Show Less
    17 mins
  • A Devastating Diagnosis Turns Into the Run of a Lifetime

    A Devastating Diagnosis Turns Into the Run of a Lifetime
    Dec 19 2024
    How would you handle being diagnosed with an incurable condition that affected everything you do? One whose symptoms came on suddenly and erratically, and affected you both mentally and physically? If you’re anything like Besty Mueller, you’d use it as inspiration for the greatest endurance adventure of your life. Betsy is training to be the first person with MS to run across the United States. In today’s conversation, you’ll learn: What inspired her to set out on this adventure What her training, diet, and life look like, and You just might be inspired to search for your own limits in running and in life. If you need a little motivation or inspiration for your own running, this one is for you. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 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: To connect with Betsy Mueller: Instagram: Betsyrunsuswithms https://www.betsyrunsuswithms.com/ TikTok: @betsyrunsuswithms https://www.activewithms.org/ 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 your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://earthbreeze.com/plantedrunner 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!” MarieAD38 ⭐⭐⭐⭐⭐Authentic and Powerful “Coach Claire is one of the most genuine, authentic and relatable voices out there - especially when it comes to helping you move forward and reach your goals. When I met her almost 4 years ago I never could have imagined what I’d be capable of today. My life has changed dramatically for the better - both physically and mentally. She started where most of us do - from zero - with a goal of getting in better shape for a class reunion. Working consistently, day by day, she not only got in shape but went on to reach many impressive milestones, ultimately turning her passion into a full time career. However, the one burning desire I’ve heard her repeat over and over since I’ve know her is, “I just want help others”. Well, now she’s now turned all of that determination and energy that’s gotten her this far into doing what she truly loves - helping others reach their goals. I’ve had the pleasure of knowing Claire off the air and I can tell you she’s the real deal. Every day is not easy but she plows ahead and remains a nice person while doing it. This is a great quality. Bottom line: she is constantly pushing herself and others to be better both “in and out of the running shoes”! Im really happy to see her reach this milestone and can’t wait to see what the future holds!! For those that listen, this will be of great benefit!” Sup bois99 ⭐⭐⭐⭐⭐Great running podcast “Great show, overall information that provided some great new techniques and some solid reminders.” croy21 Music Credits: Music from Uppbeat
    Show More Show Less
    35 mins
  • Run Better in Less Time: How to Maximize Your Miles and Still Have a Life

    Run Better in Less Time: How to Maximize Your Miles and Still Have a Life
    Dec 12 2024
    If you have a busy life outside of running, and let’s face it, we all do, fitting in your training can be a real challenge. Wouldn’t it be great if you could run less and still be the best runner you can be? Let’s find out how. On today’s show, I’m going to reveal some great ways to better fit your training into your busy life. I’ll go over: Exactly how much time you need to invest in training for endurance races from the 5k to the marathon How to maximize your training into less overall time, and How to organize your schedule so you can train better without wrecking the rest of your life If you’re ready to jump into a new distance or if you are feeling overwhelmed with your current schedule, I’ll share the info you need to maximize your miles. 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 EARTH BREEZE Get your stinkiest running clothes clean (without the mess and plastic waste). Join me and the 2,000,000+ happy customers who made the switch to laundry detergent eco sheets, an elegant solution to the endless plastic jugs piling up in our landfills and laundry rooms. Get started today and enjoy 40% off when you subscribe and save. Cancel any time. Love your laundry or your money back guaranteed. https://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 20% off the regular price with my unique link 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!” MarieAD38 ⭐⭐⭐⭐⭐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. 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 ⭐⭐⭐⭐⭐Tapering episode “Loved listening to this episode it had a lot Of great info!!!” LRod@1002 Music Credits: Music from Uppbeat
    Show More Show Less
    18 mins