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. 


How to Make 2023 Your Best Running Year Yet

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.

Sports

Fitness

Health & Fitness

Running

There has never been more evidence that a diet rich in whole plant-foods, high in fiber, and low in saturated fats and animal products is the clear path to human health and longevity.
But does that mean everyone should immediately go vegan?  And what does this all mean for athletic performance?
As much as I’d love this to be inarguably true because it works for me, it’s more complicated than that.  And I’m not here to preach my opinions to anyone, but I do love some good science.
Can a plant-based diet really help you and your running?
Let’s find out.
On today’s show, I’m going to go over

the benefits that a plant-based diet provides runners

the potential downsides to going plant-based, and I’ll give you 

a day in the life of a plant-based runner with meal examples that you can try today


If you’re curious about going plant-based or if you already are, but could use some inspiration, I’ve got you covered.

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.

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 Coach
“Coach Claire is the real deal. She gives advice and insight to improve your running. Her podcast covers a variety of topics; fueling, pacing and other interesting running topics. If you want to become a better runner then listen to her podcast at the very least. Better yet, checkout her personalized training plans.”
jharrington4181

⭐⭐⭐⭐⭐Thank you!
“Thank you for your amazing tips on training, fueling and all things running.”
MadelineWaters

⭐⭐⭐⭐⭐Great topics!
“I absolutely love the topics Coach Claire chooses and the fact that the podcasts aren’t super long. She gives you the facts in an easy to digest manner (no pun intended). I’m hooked!”
kmork83

Music Credits:
Music from Uppbeat

Does a Plant-Based Diet Give You A Performance Edge? Maybe

Introducing Why We Need Small Talk from The Art of Small Talk from Revisionist History. Follow the show: Revisionist History Here’s a clip from a Pushkin Industries audiobook that you may enjoy: The Art of Small Talk.
Hilarious and practical advice for how to up your small talk game from comedians, actors and self-appointed experts on chit-chat, Casey Wilson and Jessica St. Clair. Casey and Jessica share six simple rules for how to engage in small talk and achieve the connectedness we all crave with any and everyone.
Enjoy this clip from The Art of Small Talk, featuring Malcolm. And if you’re interested in hearing more small talk tips, get the complete audiobook at:
Pushkin: https://www.pushkin.fm/audiobooks/the-art-of-small-talk
Spotify: https://open.spotify.com/show/309by6YVsUZED5MhGlV0H8?si=TDPcSzeWQZKuggmkDRNh9g
Audible: https://www.audible.com/pd/The-Art-of-Small-Talk-Audiobook/B0CPM98G3J
Apple Books: https://books.apple.com/us/audiobook/the-art-of-small-talk-go-shallow-to-go-deep/id1737294114
  See omnystudio.com/listener for privacy information. DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

You Might Also Like: Revisionist History

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 Peachy.  She’s:

56 years old

Training for a half marathon

Afraid of getting injured and slowing down

Learn why I have Peachy starting off as run-walk, then progressing to all running.
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:
⭐⭐⭐⭐⭐I have a Master’s degree in Exercise Science, and approve of this podcast :)
“Claire brings science and reality together in this engaging podcast. I listen every week. Between the knowledgeable guest appearances and Claire’s extensive knowledge of running, you are always sure to learn something. I especially appreciate her focus on the often neglected mental side of running.”
run_gin
⭐⭐⭐⭐⭐Thankful for this podcast!!
“This podcast has totally changed the way I view running as a whole. The tips and tricks that were discussed in the Boston Marathon Training Mistakes episode was eye opening for me as I was training for Boston. It was super helpful to know what I should change and what I should expect. Thank you for always providing the discussions we all want and need!”
Marceycross 
⭐⭐⭐⭐⭐Encore Run How To Beat the Heat
“Loved it! I’ll be training for the Chicago Marathon so that means training through the summer. Right now I live in Oregon so not a bad place to train. We will be moving soon for a new job most likely to the midweat so the weather will definitely be a factor. I love all the tips for heat training and what to watch for for heat exhaustion and heat stroke. I’m 59 and this will be my second Marathon. I’m hoping to improve my time from 4:16. I run 4 days a week and bike 1 day. Thanks for all the helpful advice!”
KC Royals 1983 

Music Credits:
Music from Uppbeat

PR Lab:  Custom Training Plan For a 56-year-old Runner Half Marathon

Could your ankles be the cause of your knee pain?
YES. But thankfully, this can be improved for most runners.
Today we’re going to examine the critical role of your ankle in running. We’ll look at

the importance of ankle flexibility,

how it relates to your knees

and how you can help improve your ankles for better running.


Even if you’ve never had knee issues from running, the lessons you learn today can help not only prevent them, but it can literally propel you to faster running.

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.

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:
⭐⭐⭐⭐⭐Game changer.
I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire!
Carriesian

⭐⭐⭐⭐⭐Practical and pragmatic
Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.
Jkel99 

⭐⭐⭐⭐⭐5 stars
Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?
BenHennessee 


Music Credits:
Music from Uppbeat

Are Your Ankles the True Cause of Your Knee Pain?

The PR Training Lab is now open! Go behind the scenes with me as I create a custom training plan for one lucky runner.
In this episode, we feature Justine. She’s:

40 years old

Training for her first marathon

Wants to work on consistent pacing and positive self-talk

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.
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:
⭐⭐⭐⭐⭐Game changer.
I got into running late; coming up on 7 years ago at the age of 41. I have been steadily making progress. My speeds have gradually increased, and I have just run my 6th marathon. NOTHING has helped me more with my progress than Coach Claire’s tips. I have been using her tips one by one, with each marathon. I went from a 4:52 marathon at the age of 45 in June 2021, to a 4:15 marathon at the age of 48 in May 2024. Hoping to break 4:00 this year in October for my 49th birthday. I just bought her book and I love it. I love this podcast. I can’t imagine the possibilities if I had her as an actual coach. Thanks Coach Claire!
Carriesian

⭐⭐⭐⭐⭐Practical and pragmatic
Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.
Jkel99 

⭐⭐⭐⭐⭐5 stars
Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?
BenHennessee 


Music Credits:
Music from Uppbeat

How to Make 2023 Your Best Running Year Yet

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