The Planted Runner – Details, episodes & analysis

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race. But studies show that less than 40% of runners are actually optimizing their taper. How can you be one of the runners doing it right? Let’s find out. On today’s show, I’ll explore what the ideal marathon taper should look like, the common mistakes that runners make during taper, and how to get your mind ready and avoid the “Taper Tantrums” I’ll also cover the best guidelines for marathon taper nutrition based on your size and needs. By the end of the show, you’ll have all the knowledge you need to have a successful taper, setting you up for your best marathon yet.   And don’t worry, you don’t have to take notes or try to memorize all of this! If you want all the details on how to run your best marathon, including taper, just sign up for my free 12 day email course at www.theplantedrunner.com/marathon.  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: Guided Visualization podcast: theplantedrunner.com/guided-visualization.   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 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire does a really good job of giving great and relevant information without being preachy or repetitive. Episodes are nice and consice when solo and thoughtful interviews when there is a guest.” MrJeffreyW  ⭐⭐⭐⭐⭐Good Information for anyone who runs “I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.” AsterMan ⭐⭐⭐⭐⭐Love this podcast!! “I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!” Seira89  Music Credits: Music from Uppbeat

In our time-crunched hustle culture, sleep is often the first thing that is sacrificed in our busy lives. Even though, by far, it’s the absolute most important thing we can do for our health and fitness. So how do you know if you’re really getting enough? Let’s find out. On today’s show, I’ll be talking with triathlon and sleep coach, Simon Ward. We’ll go over Simple strategies for improving sleep quantity & quality How to know if you’re really getting enough, and How to set the stage for sleep success, even if you have kids Simon is a British triathlon coach and has been for nearly 30 years, but he no longer calls himself that. Instead he’s a life coach for people who run, bike, and swim, because it takes a lot more than good training to be your best. And great sleep is one of those things. 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: Simon Ward, Health, Wellness & Performance Coach www.SimonWard.co.uk Social Media Links High Performance Human Podcast 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 20% off the regular price with my unique link https://previnex.refr.cc/default/u/claireb RECENT REVIEWS: ⭐⭐⭐⭐⭐Great info “Claire does a really good job of giving great and relevant information without being preachy or repetitive. Episodes are nice and consice when solo and thoughtful interviews when there is a guest.” MrJeffreyW  ⭐⭐⭐⭐⭐Good Information for anyone who runs “I’ve been running for many years. I still learn useful information from Claire in most episodes of this podcast. I would recommend it to anyone who wants to run better.” AsterMan ⭐⭐⭐⭐⭐Love this podcast!! “I’m training for my first marathon and I’m plant based, this podcast has been so helpful and inspiring!” Seira89  Music Credits: Music from Uppbeat

“Lift heavy” is common, but often bad advice for runners. Runners actually want to do runner-specific strength work. Except…”runner-specific” strength training doesn’t really exist. Confused yet? Let’s sort this out. On today’s show, we’ll untangle confusion around strength training for runners with the help of strength and running coach and physical therapist, Victoria Sekely. You’ll learn: Exactly what lifting heavy means for runners, and if you should even try it How your strength training should change over the year, depending on your goals, and How to time your workouts so they support your running, instead of hurting it. Victoria is the owner of Train Smart Run Strong, a New Jersey-based doctor of physical therapy and running coach. She trains runners all over the world with her strength training programs, with the goal of keeping them strong, healthy, and training well. This is the second time Victoria has been on the show and I’m delighted to have her back. 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: ⭐⭐⭐⭐⭐This is why we run I’m not sure what or why it is, but after many years of running and 100s of (other) podcasts listened to, The Planted Runner appeared in my life and it’s like I’m “born again” with Claire’s insights, manner and vibes. Her most informative shows have a freshness, and a connection, to my running/training experiences that quite simply I’m not finding elsewhere. I highly recommend giving The Planted Runner a listen. Los Angeleno 69  ⭐ ⭐ ⭐ ⭐ ⭐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 ⭐⭐⭐⭐⭐Love listening New listener, long time follower on Instagram. I listened to the PR Training lab for a half marathon. It’s very easy to listen to and such helpful information for experienced runners to new runners. nellie623 Music Credits: Music from Uppbeat

If there’s one book that turned the running world on its head and inspired millions to pick up the sport, it has to be Born to Run.  Christopher McDougall’s first hand tale of drama and barefoot running included an unforgettable cast of characters like Caballo Blanco and Barefoot Ted set in a backdrop of mystery and danger in the Copper Canyon of Mexico. Runners everywhere cast aside traditional running shoes to run free like the sandal-wearing Tarahumara natives Chris chronicled. The book was incredibly impactful and many runners, a decade later, credit Born to Run with their running origin story, myself included. But the advice in the book isn’t without controversy.  Barefoot and minimalist running exploded in popularity in the early years after it was published, but has faded in appeal as many runners got hurt and moved back into more traditional shoes.  High tech running shoes, with space age foam and carbon plates are on the feet of every elite runner and most of the pack behind them. But that doesn’t mean that barefoot and minimalist running doesn’t have its place, even with elite athletes.  Christopher McDougall and his coach Eric Orton are back to explain 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, Chris and Eric teach some of the lessons in their new training book Born to Run 2.  You’ll learn: How training your feet is critical to running pain free Why fueling your runs with a traditional high carbohydrate diet might not be the best advice for health and longevity And the controversial chapter in the new book that they almost didn’t add Don’t forget to stay tuned all the way to the end for another 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 RECENT REVIEWS: ⭐⭐⭐⭐⭐Excellent listening “Really enjoying the content and interviews. As a runner returning to the sport after serious mental injury, this podcast is informative, yet light hearted and has helped remind me running should be fun. Smile and flow 🏃‍♂️😊🏃‍♀️” jamie729 via Apple Podcasts · Great Britain · 12/01/22 ⭐⭐⭐⭐⭐Quickly becoming my favorite “My husband tends to be not coachable and overheard your podcast playing while I was getting ready. He stated that you gave the most realistic advice he’s ever heard. That’s a big compliment coming from him!” Sara Vosler via Apple Podcasts · United States of America · 11/27/22 ⭐⭐⭐⭐⭐Informative podcast “I’ve been listening to Claire for a while and have learned so much. Her new podcast The Planted Runner is very informative and to the point. I will continue to be a fan! Thanks Claire!” @luvtoshred via Apple Podcasts · United States of America · 11/26/22 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

How did 17-year-old track athlete Emily Cole go from running with her teammates one day to waking up from a coma two days later? The surprising answer is healthy eating. I’ll let Emily tell you the details of her brush with death and it’s not a spoiler to say that she is absolutely thriving now. In fact, not only is Emily excelling on the track at D1 Duke University, she is building a successful career as a student athlete. Thanks to a change in the law that allows student athletes to finally profit off their own name, image, and likeness, Emily has written a book called The Player’s Plate, has a wildly successful TikTok and Instagram and teaches other student athletes how to market themselves on her podcast, The Player’s Platform. 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, you’ll learn: The common mistake that runners make with healthy eating that almost killed Emily, The lessons Emily learned about what true nourishment is for athletes, and How nutrition for athletes is so much more that what you put on your plate Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  ▶️The Planted Runner is now on YouTube! Click here to subscribe and leave a nice comment to massively support this show for free. ⭐⭐⭐⭐⭐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: ⭐⭐⭐⭐⭐Quickly becoming my favorite My husband tends to be not coachable and overheard your podcast playing while I was getting ready. He stated that you gave the most realistic advice he’s ever heard. That’s a big complement coming from him! Sara Vosler via Apple Podcasts · United States of America · 11/27/22 ⭐⭐⭐⭐⭐Informative podcast I’ve been listening to Claire for a while and have learned so much. Her new podcast The Planted Runner is very informative and to the point. I will continue to be a fan! Thanks Claire! @luvtoshred via Apple Podcasts · United States of America · 11/26/22 ⭐⭐⭐⭐⭐Great info! Thanks for the great info an encouragement to keep improving on my running journey! BandaidNurse via Apple Podcasts · United States of America · 11/26/22 Thank you so much for listening to the Planted Runner Podcast or watching it on YouTube. The ability for me to make this show absolutely depends on the amount of listens, downloads, reviews on Apple Podcasts and ratings on Spotify so if you have already reviewed, thank you. If not, take a moment after your run today to give it 5 stars.   Have a great run today!

How much progress can you make in your running in a single year? If you plan it right, it could be more than you can imagine. 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’ll explore how and why a yearly running plan can be critical to your success. You’ll learn: what happens when you don’t make a strategic plan for your goals, how and when to mix up your distances and your training, and I’ll explore what a well-planned yearly calendar looks like for marathoners, half marathoners, and 5k or 10k racers. This is a very detailed episode that might be a little intimidating to apply to your own running. So let’s do this together. Next week, on December 1, 2022 at 4pm eastern, I’m going to be hosting a live online workshop that is completely free. There will be a limit to the number of runners I can have live with me, but I will have the replay available so you can watch at your convenience if you miss it. I’m going to recommend that you listen to this episode first, so you have an overall sense of the philosophy, and then the workshop will help you put it into practice for you. If you’d like to take part, head to theplantedrunner.com/year to RSVP to this free event with me. If you can’t make it live or you are listening to this after December 1, 2022, you can still get the free planning guide and catch the replay to make 2023 your best running year yet. 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 RECENT REVIEWS: ⭐⭐⭐⭐⭐Great pod! “Thanks Claire, keep up the great work!!” AB427 via Apple Podcasts · United States of America · 11/17/22 ⭐⭐⭐⭐⭐I’m a fan! “I love these podcasts! Such easy, normal language and I don’t feel like I need my dictionary 😊 The topics so far have helped me tremendously. I especially enjoy the Mental Minutes! I’m planning to use these tips during Richmond Marathon in November!” Feeny 77 via Apple Podcasts · United States of America · 10/06/22 ⭐⭐⭐⭐⭐Planted Runner Podcast “This podcast is perfect for me It provides useful practical information that can be applied on the run While other running podcasts spend some time addressing runners’ concerns this is hidden in usually irrelevant banter Please continue to keep things interesting and inspirational Thanks Claire alwgastromd via Apple Podcasts · United States of America · 10/06/22   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  

One in four American women suffer from some kind of pelvic floor disorder, according to the National Institutes of Health. That's 25% of us! And yes, that number goes up as we get older. And running can trigger accidents and make it worse. And this is not just a female phenomenon. Men have a pelvic floor too and can also have issues. Most guys certainly aren’t talking about it! Some people are so ashamed, embarrassed, and downright fearful of leaking that they choose to quit running all together.  I’m here to tell you that it doesn’t have to be that way. I’ve brought on pelvic floor specialist and international coach, Baz Moffat. You’ll learn: Why pelvic floor issues happen and increase as we age and especially when we run, What the signs are of a more serious problem and, most importantly, The surprising ways to strengthen the muscles to prevent leaks and incontinence in the first place (and it’s not kegels!) Baz is a former member of the rowing team for Great Britain and she is a prominent voice in the women’s health movement. She is a co-founder of the Well HQ whose mission is to challenge the status quo for women in health, fitness and sport. This is a powerful conversation for anyone who has a pelvis and unless you are like Baz and study this for a living, I promise you will learn something brand new that you can apply today. The other thing I want to say is that this topic doesn’t have to be all doom and gloom! Baz has several great tips on making pelvic health more normalized and dare I say it, even fun. Be sure to stay tuned all the way to the end of the episode for the Mental Strength Minute to fortify your mind in 60 seconds or less. LINKS: Connect with Baz on The Well HQ ▶️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 RECENT REVIEWS: ⭐⭐⭐⭐⭐Compact power-packed episodes “Dear Claire, I came upon this podcast via your interview with Marathon Training Academy. Loved that interview, and followed you here. The episodes on here are packed with valuable information and I can’t emphasise enough how useful those last minute mental strength tips are! I am a vegetarian myself and completely relate to your nutrition advise. Coincidentally I am on Orgain powder too! I struggle with strength training in the sense that I easily tune out of it but now making a point of being more persistent with it. All because I am chasing my first ever marathon at this year’s Dallas Marathon Festival in December. Your content is broad, detailed and appeals to nearly every type of amateur runner! I wish you the best! Nagendra” Nagendra GD via Apple Podcasts · United States of America · 11/03/22 ⭐⭐⭐⭐⭐Best resource for improving your running “I’ve been listening to Claire since she started hosting Run to the Top and have learned so much from her about how to improve as a marathoner. She is my go-to for running advice and I love how passionate she is about learning and sharing tips on all aspects of running.” slclawrunnergirl via Apple Podcasts · United States of America · 11/05/22 ⭐⭐⭐⭐⭐5 star podcast “Great podcast with very helpful information!” jbsnp via Apple Podcasts · United States of America · 11/06/22 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

If you’ve ever raced or done a group track workout, you’ve seen them.   Grown men and women in tiny shorts doing exaggerated skipping and hopping. Swinging their legs back and forth. And you’ve seen those runners that look like they are not going for a run, but practicing for a line dance, doing the grapevine back and forth. Should you start swinging, skipping, and dancing, too? Yes.  A little jogging before your runs and races isn’t enough. Those weird, silly rituals really do have specific benefits not only for the workout you’re about to do, but can impact your running fitness overall. 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’ve invited Dr Eoin (pronounced Owen) Everard to get into the science of the warm up. You’ll learn: What’s going on inside of our bodies as we warm up What kinds of warm ups should be done for what runs and races, and How a good warm up routine can enhance not only the run you are about to do, but your overall running fitness as well Eoin is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m. He is the founder of everardpilates.com and has written a book called How To Get To The Line in the Best Shape Possible which you can get for free on his site.   Eoin really is a wealth of knowledge both as a scientist and a competitive master’s runner. So if you are looking to level up your running this conversation will have some really great ideas for you. Don’t forget to stay tuned all the way to the end for another Mental Strength Minute. Fortify your mind in 60 seconds or less.  LINKS: Check out Everard Pilates and Eoin’s book, Follow Eoin on Facebook or Instagram ▶️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 the 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 RECENT REVIEWS: ⭐⭐⭐⭐⭐Great listen This has so many good tips not just on nutrition but on running form. Really good to listen to and I ended up bingeing them at once! youngerj80 via Apple Podcasts · Great Britain · 10/26/22   ⭐⭐⭐⭐⭐Best running podcast! I’ve been listening to Claire since the Run to the Top podcast and have always enjoyed that show. I love this podcast and enjoy listening on my morning runs. Keep up the great work! leoleoniii via Apple Podcasts · United States of America · 10/22/22   ⭐⭐⭐⭐⭐Excited to hear more! I heard about this podcast on another podcast I love on running. I’m really enjoying the tips and format so far and I look forward to hearing more! JenBmusic via Apple Podcasts ·United States of America ·10/30/2022   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 https://uppbeat.io/t/hemlock/light-breaks License code: 6HPXD16EF0JGKD18

Running alone hasn’t become more dangerous.  But it did get a lot more scary in September 2022 when runner Eliza Fletcher was kidnapped and murdered when out for an early morning run. We can’t control the predators in our world, but there are ways that we can run with less fear and more confidence, no matter what time of day.  We can take our power and our confidence back.    I don’t think it’s too dramatic to say that what you are about to hear could end up saving your life. 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. On this episode, I’ve brought on someone who was not afraid to use her voice in response to this tragedy, Whitney Heins from The Mother Runners.  You will learn: key safety tips that you should use on every run what you should do if you are threatened on the run, and how to get the skills you need to fight back. Whitney is a sub-3 marathoner, run coach, and creator of The Mother Runners, an acclaimed blog all about the unique running experience we mother runners go through.  Her work has been featured in Runner’s World, The Huffington Post, Women’s Running, US News & World Report, and more. She is also the host of the Passionate Runner Podcast and is a regular contributor to Marathon Handbook and RunnerClick. This is definitely a serious episode on a very heavy topic, but I think you will find that Whitney is finding a way to change the narrative from fear to empowerment. And, as always, be sure to listen to the end for this week’s Mental Strength Minute to fortify your mind in 60 seconds or less.   LINKS: Follow The Mother Runners on Instagram ▶️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 RECENT REVIEWS: Best running podcast! ⭐⭐⭐⭐⭐ “I’ve been listening to Claire since the Run to the Top podcast and have always enjoyed that show. I love this podcast and enjoy listening on my morning runs. Keep up the great work!” leoleoniii via Apple Podcasts · United States of America · 10/22/22   Great for new runners ⭐⭐⭐⭐⭐ "I absolutely love this podcast! Just enough friendly information; each episode is short & concise & packed with great info. Especially the last minute. Host Claire Bartholic is so real & normal; as a beginner runner it’s nice to know you can start running at any age & any fitness..." runtohavefun via Apple Podcasts · Canada · 10/15/22 Love it! ⭐⭐⭐⭐⭐ "Love these easy to listen to podcasts + commercial free! Motivational and informational! Claire, you are such an inspiration! Just finished my first 1/2 marathon, and I have so much more to learn!" CourtKell23 via Apple Podcasts · United States of America · 10/14/22