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The Planted Runner

are you ready for fall running?

Published 2 months agoΒ β€’Β 3 min read

This is the time of year most runners dream of.

There's still lots of light for most people before and after work for a good run and temperatures are finally starting to cool.

(Well, not here in North Carolina where summer is stubbornly holding on with a heat wave.)

But the one thing about summer running that I've always loved? You know it's hot so there's not much to think about when it comes to what you wear.

Because for the life of me, I can't figure out how to dress myself for colder runs.

I'm usually overdressed, then too hot, then I need to circle back to the house to drop a layer. (can you relate?)

That's why years ago, I created a cheat sheet of every layer I should be wearing in any kind of weather. (Because I can't remember what I wore last year.)

I'm sharing it with you, along with all my best advice for fall and winter runner.

(Because I need a refresher every year too!)

from the team

"I don't care about racing or getting faster. I just want to be fit and healthy for life."

That's how Amber described what she wanted when she joined the PR Team, and I find it so relatable.

Amber runs almost as much as she lifts, and she wants to keep it that way.

She's not chasing a PR, not building toward a goal race, not tracking splits to see if she's improving. In her late 40s, what she's after is simpler than that.

She wants to keep being the baddie her kids are proud of.

What she needed wasn't a plan built around a finish line. It was structure, something to keep running and lifting in balance instead of one outranking the other.

She also found something she wasn't expecting, a handful of other runners on the team chasing the exact same thing she was.

Amber didn't come here to become a faster runner. She came to become a fitter version of herself, and running turned out to be one of the best ways to get there.

planted practice

Each week, I'd like to challenge you to one small action that I'm calling your Planted Practice.

You don't change the way you think by reading something cool in a newsletter. You change with small, daily work, just like training your body.

Each Planted Practice is deceptively simple, but might just be more powerful than you think.

This week's challenge: thumb tapping

When a run gets really hard and you find your mind starting to go negative, start tapping your thumb against your forefinger. You can either do this in a rhythmic pattern or you can apply some hard pressure, even using your nail.

The goal is not pain, but distraction. When you change focus from the voice in your head to a creating pattern or even a little pain, your mind has something else to do and something else to feel.

Of course don’t dig so hard that you draw blood, but thumb tapping can be an unusually effective way of shifting the negativity somewhere else.

Once you notice that your mind is clear, the rough patch in your run will be behind you.

*share how it went on social and tag me!

#plantedpractice

podcast

Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner.

This episode is extra special because I'm featuring Jeremy, my audio editor! Jeremy is

πŸƒπŸ½β€β™€οΈ52 years old

πŸƒπŸΏwants to start running again and build to 5ks after years off.

πŸƒπŸΌβ€β™€οΈADHD affects his training

Learn how I create a custom training plan for Jeremy.

inspo

β€œBe who you are and say what you feel, because those who mind don't matter, and those who matter don't mind.”

β€”Bernard M. Baruch

Have a great run today,

Coach Claire

P.S. If you missed it, grab the Readiness Reset, a FREE seven minute audio training. Use it before hard workouts, long runs, and race day to stay calm and focused.

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

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

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

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.

I'm so glad you're here and my inbox is always open. Feel free to reply with questions or feedback!

If that's not for you, ​unsubscribe here​, completely guilt-free!

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600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246

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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