The Planted Runner
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.
Episodes
May 8, 2025 • 45 mins
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 r...
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May 1, 2025 • 53 mins
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...
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April 24, 2025 • 17 mins
If you’ve just raced a marathon, it’s more than your body that’s been through the experience of training and racing. Your mind, your relationships, and perhaps even your identity itself have been affected as well and need recovery. No app or GPS watch is going to be able to quantify those things in hard data.
So what should you do instead? Let’s find out.
Today I’m going to get into the three critical weeks of recovery after ...
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April 17, 2025 • 19 mins
Want to make running easier with the power of your mind?
Here are 15 simple mind games that can almost instantly turn a tough run into a much easier one.
You’ll learn:
How to change negative self talk
What mind games you can use to distract you, and
How to make an identity shift to change your perspective
I will warn you that listening to this once is probably not going to be enough to change your running immediately. Ju...
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April 10, 2025 • 14 mins
Fueling your body properly for running is a fairly complex process, but it can be best summed up in one phrase called glycogen metabolism.
Understanding the basics of glycogen metabolism is essential to creating a fueling plan that will enable you to train and race your best.
And the science is actually quite fascinating.
You’ll learn:
how your body creates and uses fuel for any kind of run
how you can enhance this process, an...
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April 3, 2025 • 16 mins
Is there anything you can do to stop a side stitch and keep running? Or even better, prevent side stitches in the first place?
Let’s find out.
On today’s show, we are going to go into the science of side stitches.
You’ll learn:
which runners are most susceptible to them
what you can do to prevent them, and
how to deal with a side stitch on the run
This will be a super helpful episode if you’ve ever suffered from side stitc...
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March 27, 2025 • 40 mins
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 Kyle:
🏃🏽♀️43 years old
🏃🏿training for Grandma’s Marathon in Minnesota
🏃🏼♀️wants to focus on strength, hoping for 3:41 or better
Learn how I create a custom marathon training plan for Kyle.
Follow along with the questions I ask each runner:
1. What is your goal?
2. How long ...
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March 20, 2025 • 19 mins
How do you know if you are being realistic or ridiculous when coming up with a race pace? Especially when it’s a distance that you’ve never done before?
Let’s find out.
Today we’ll explore how to create realistic race goals.
You will learn:
how to look at your training for clues
what your previous races can tell you about future results, and
the pros and cons of common race equivalency calculators.
And this is not just fo...
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March 13, 2025 • 21 mins
Today, I’m taking you through the final month of specific marathon training. This is perfect if you have an April race and you are listening to this as it comes out, but as you’ll see, this is easily adapted to a May race or really, any month of the year that’s about four weeks from the big day.
You’ll learn:
What you should be focusing on in your training this month
What your running should look like, and
What you should not ...
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March 6, 2025 • 46 mins
Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones.
The only problem is, well, heart rate training is problematic.
So why do so many runners use it? And should you?
Let’s find out.
Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained.
We go over:
The pros and con...
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February 27, 2025 • 20 mins
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 d...
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February 20, 2025 • 42 mins
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 Amy:
🏃🏽♀️46 years old
🏃🏿just wants to become a stronger runner without racing
🏃🏼♀️eats WFPB with no salt, oil, flour, alcohol, or sugar
Learn how I create a custom speed and strength training plan for Amy.
Follow along with the questions I ask each runner:
1. What is your go...
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February 13, 2025 • 45 mins
Shin splints are one of the most common running injuries you can get. And it’s also preventable.
Today’s conversation is all about shin splints with physical therapist and run coach, Duane Scotti.
We’ll discuss:
How and why runners get shin splints as well as who’s most susceptible,
How to treat them if you get them, and
How to get back to running safely and never worry about them again
If you’ve ever had this injury before...
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February 6, 2025 • 17 mins
Welcome back to the Three Month Marathon Series where I take you through each of the three months of specific marathon training. This is Month 2, which is perfect any month of the year that’s about two 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 2 months before race day
...
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January 30, 2025 • 57 mins
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 ...
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January 23, 2025 • 42 mins
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 run...
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January 16, 2025 • 18 mins
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 ...
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January 9, 2025 • 16 mins
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 s...
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January 2, 2025 • 44 mins
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 ...
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December 26, 2024 • 17 mins
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...
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