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The Planted Runner

5 ways to improve at running (besides running)

Published 2 days ago • 3 min read

To get better at running, the first thing you need to do is run.

Sounds obvious, right?

Start with running a little more often, then run a little bit longer.

But even when you find the perfect amount of running for you, there are 5 non-running things that are critical to running your best.

At any age.

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ask me anything

Q:

I'm 53 and I'm wondering if my age is finally catching up to me. Even though I raced a really good 5k a few weeks ago, I absolutely melted in my workout today. Yes, it was hot and humid (it's July in Georgia), but when I couldn't make my paces, I just gave up and walked. Is this the beginning of the slow down?

A:

I'm afraid you've fallen into a common, Type-A runner's trap: judging your fitness (and potential downfall) from one run.

On top of that, you've also assumed that you'd be able to run the same paces in the sweltering heat as you could on a perfect spring day.

So it's not your fitness that's declined, it's the conditions.

How do I know? Well, first of all no one runs their best during oppressive heat and humidity. Your body has to do exponentially more work to hit paces that aren't a challenge in cool temps.

And the other reason I know it's not your fitness?

Because you just raced well.

A strong race is a really good indicator of your fitness while a bad run is not.

That's because by definition, we can never run faster than we are capable of, but a slow day could just be an off day.

So on your next speed day, check the conditions before you run and adjust your pace goals for success, not for your ego. Slow down enough so you can complete the workout without melting down.

When cooler temps arrive in the fall, your fitness will be ready to shine.

podcast

There is one concept in endurance running that I believe is the most important of all.

Learn to control your pace and you will control your race.

On today's Planted Runner Podcast, let's explore how.

You’ll learn:

  • a universal strategy to pace your workouts and races
  • how pacing can be applied to strength training and nutrition, and
  • how this same strategy can be applied to your long term running goals and even the rest of your life.

I am not exaggerating when I say that pacing is a fundamental concept that has the power to improve everything in your running and perhaps even your life.

After I explain how, you might just wonder why you haven’t thought of it before!

inspo

“One of the secrets of life is to make stepping stones out of stumbling blocks.”

— Jack Penn

Have a great run today,

Coach Claire

P.S. TODAY IS THE FINAL DAY! The end of July is here and it's the last day that you can save 15% on gift certificates which you can use anytime for a 12-14 week custom training plan.

​Simply click here and use the code JULY25 at check out.

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Thank you for being a part of the Planted Runner community!

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My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

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Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

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I also love to share what I have learned from my own journey starting as a non-runner to a 2:58 marathoner at age 42, as well what I have learned coaching runners, completely FREE. I do that every week in this newsletter and on the Planted Runner Podcast.

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Being a part of this email community ensures that you first access to everything we have coming up – from free running and nutrition guides, to events like workshops and retreats, and so much more to help you get results.

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113 Cherry St #92768, Seattle, WA 98104-2205

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The Planted Runner

Claire Bartholic

Coach Claire has helped hundreds of real runners chase their dreams and conquer what they never thought possible. Her coaching philosophy combines science-based training, plant-based running nutrition, and proven mindset techniques to unlock every runner's true potential. She's a certified vegan running coach, sports nutrition specialist, mom, and borderline obsessive plant lover. As an athlete herself, she went from a 4:02 first marathon all the way to a 2:58 finishing time at the age of 42, entirely plant-based. She coaches vegan, plant-based, and plant-curious runners to achieve the same dramatic success, from those on a walk-run program, general fitness, up to high-level athletes

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