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The Planted Runner

can you trust your thirst this summer?

Published 2 months agoΒ β€’Β 3 min read

Hydration should be pretty simple.

When we need to drink, we feel thirsty. When we drink enough, we stop being thirsty.

So why does it seem more complicated with runners?

Actually, drinking to thirst can work really well for most people most of the time.

But, unfortunately, you can't rely on your thirst to tell you how much water to bring on your long run ahead of time.

And your thrist isn't suddenly going to activate at the preceise moment you see an aid station in a race and subside for the miles in between.

It's something you have to think about, practice, and plan for.

Fortunately, with a few guidelines and some educated trial and error, you can get your hydration just right this summer and all year round.

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ask me anything

Q:

I've been feeling unmotivated lately to run and while I got in some walks and a run this week, my family's in town and I'm off schedule. I'm hoping that after they leave I'll have the motivation to get my runs in again.

A:

Motivation is amazing, isn't it?

When we are motivated, we clean the house, organize our closets, get our taxes done, do our meal prep for the week, and work out with joy and purpose.

(Yeah, I'm still waiting for that kind of motivation too. 🀣)

The truth is that motivation is a feeling, just like the other feelings. If we just sat around waiting to be motivated, happy, fulfilled, accomplished, what's going to happen?

You guessed it. Nothing.

Success at anything doesn't come from waiting for the right feeling to spontaneously occur before we act.

Habits, systems, and identity are what actually work.

(Not to mention good training plans which you can get here 😜)

Don't get me wrong, feelings are important to listen to and teach us valuable information. But how you feel before, during, after, and in between your runs shouldn't necessarily be taken so literally.

Habits work because you just do the thing, typically at the same time every day, without arguing with yourself.

Systems and plans work because you have a road map to reach your goals.

Identifying as a runner who cares about your health and fitness will make skipping a run feel out of alignment with who you are.

Of course, you should be flexible when life happens like having your family visit.

Just don't expect motivation to actually show up when they leave.

podcast

If you are always training for a marathon, you might actually get worse at it.

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How is this possible? And what should you do instead to actually get better at the marathon?

On today's Planted Runner Podcast we’re going to go into the best way to maximize your fitness in between marathon training cycles.

You'll learn:

  • Why taking too much time off isn’t a great idea
  • How to shift your training to build well-rounded fitness, and
  • How to spot the things you should focus on because they are not the same for all runners.

Now if you love marathons so much that you like to do them every month of the year, this isn’t the episode for you. If you’re happy and healthy, then I’m happy.

BUT, if you are the type of runner who really wants to get better and better at the marathon and is willing to take a long-term view, listen up.

inspo

"When I run, I am in touch with my deepest self. I feel alive and invincible."

β€” Deena Kastor

Have a great run today,

Coach Claire

P.S. Transform your training to transform your results. Get a truly custom training solution with coaching, accountability, and a supportive team of runners just like you. No matter what your goal or ability, PR Team training can help you reach goals you never thought possible on your own. Learn more here.​

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

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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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