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The Planted Runner

The Planted Runner

By: Evergreen Podcasts
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About this listen

 You’ve already made two of the best decisions of your life as a plant-based runner. Now it’s time to get better at both every week. I’m Coach Claire Bartholic, and I went from not running at all to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve coached hundreds of vegan, vegetarian, and plant-curious runners of all ages and abilities with science-backed training, plant-based nutrition, and proven mental strength techniques. Whether you are training for your first 5k or your 50th marathon, you can start exactly where you are right now, and get better today.Copyright The Planted Runner Hygiene & Healthy Living Running & Jogging
Episodes
  • Prevent Slowing Down and Losing Muscle on a Plant-Based Diet

    Prevent Slowing Down and Losing Muscle on a Plant-Based Diet
    May 15 2025
    ENCORE RUN: Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more. But is this protein push all just media and marketing hype? And does this even apply to endurance runners? Let’s find out. Today we are going to explore what you need to know about protein for runners, and specifically for plant-based runners. We’ll uncover: Why the recommended daily allowance doesn’t make sense for you Why plant-based runners and older runners need to pay more attention to protein, and I’ll share some real world examples of what a runner’s daily intake could look like with real food. This information is especially important to know if you are trying to run your best, increase your muscle mass, and optimize your healthy years no matter what your age. 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. LINKS: 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. 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: ⭐⭐⭐⭐⭐New Fan! I took the “Train your brain like an elite distance athlete” on a recent run, as I was looking for something new to listen to. Really enjoyed it! Happy to have found a new catalogue of content - from a like minded plant-based athlete - to run with! CdnRnr73 ⭐⭐⭐⭐⭐My Fav running podcast I’ve been listening to this podcast for about a year, typically when out marathon training. What I like about it is the range of subjects covered that I find relevant to marathon training, along with the occasional guests who give a bit more expert advice on certain topics. I’m an experienced (10+) marathoner but I find Claire’s podcasts have allowed me to tweak my plans (a memorable podcast on doing the ‘right’ type of speed training) or simply remind me of the things I already know but sometimes let slip. Thanks Claire! Si Ell ⭐⭐⭐⭐⭐Refreshing! As a runner that has listened to many different running podcasts, coming across this one has been refreshing. Love the variety in topics, the guests, and the emphasis on a plant-based diet behind all of our running success. Maxxytsh Music Credits: Music from Uppbeat
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    24 mins
  • PRTL: 20 Minute 5k Training Plan

    PRTL: 20 Minute 5k Training Plan
    May 8 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 Kendall: 🏃🏽‍♀️41 years old 🏃🏿training for a sub-20 minute summer 5k 🏃🏼‍♀️recently ran 3:15 in London Marathon Learn how I create a custom 5k training plan for Kendall. 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 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
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    46 mins
  • The Brutal Truth: You'll Never Master The Marathon (Matt Fitzgerald)

    The Brutal Truth: You'll Never Master The Marathon (Matt Fitzgerald)
    May 1 2025
    What does the word “mastery” mean to you? In some sense, it’s when you’ve reached the top of the mountain. You’ve learned everything there is to know, and the only thing left to do is retire or teach. But what if nothing can truly be mastered? Is it still worth the chase? In this conversation with runner, coach, and writer, Matt Fitzgerald, we talk about: The concept of mastery in running and how it can help you improve at any age, Why some runners never reach their potential, and How you can get closer to achieving your running dreams, if you really want to. 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: Connect with Matt here 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: ⭐⭐⭐⭐⭐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 ⭐⭐⭐⭐⭐Love the content “I’m a new runner and listening to the topics on this podcast, especially the ones related to injury and impacts of running on mental state is so helpful! Thank you, I hope to gain more marathon training tips!” Jay-runs Music Credits: Music from Uppbeat
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    54 mins

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