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The Planted Runner

even the fittest runners get out of breath doing this

Published about 1 month ago • 3 min read

Have you ever wondered why you get winded running up a flight of stairs?

You're a runner! You should be able to handle this, right?

The reason even the fittest athletes can get winded if they suddenly sprint up a flight of stairs has nothing to do with their fitness.

It's because they aren't warmed up.

I explore the science behind the warm up and what you need to do to get ready for your next run...

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ask me anything

Q:

I know that you tell everyone not to run fasted. But I've been running before breakfast for 15 years. Hasn't my body adapted?

A:

Yes.

Your body is capable of adapting to stress in amazing ways. If you are feeling great and getting the results that you want from your training, I'm certainly not going to tell you that you need to change anything.

But, if you have big training goals that you haven't reached yet and are looking for performance improvements, I would start there.

When you exercise after being fasted for 12-14 hours, you are creating a higher stress situation than training fueled.

Our stress hormones increase and studies show levels remain elevated longer after the workout. This creates an environment where your body wants to store fat and even burn muscle.

This effect is especially pronounced in females.

In other words, you are training in a weakened state and get weaker results.

After 15 years of this, your body probably tolerates this reasonably well, but imagine what it could be like if your brain had nothing to stress about (other than the run)?

When you exercise fueled, your body doesn't need to be stingy with its resources from fear of starvation. Your performance, mood, and recovery all improve when there is fuel on board to burn immediately.

So grab a graham cracker or a half a banana just before you head out the door.

Try it for a few weeks and see what you think!

podcast

When you need to take a break from running, the natural reaction of any runner is, “I’m going to lose all my fitness!”

But is that actually true?

In this episode of the Planted Runner Podcast, we’ll explore just how much running fitness you will lose when you take time off.

You’ll learn:

  • What’s happening to your lungs and your legs with days or weeks off.
  • How you can mitigate this if you can’t run, and
  • How much time you can expect it will take to get your fitness back after a break

If you’ve ever had the fear that all your hard work will disappear if you are forced to take a running break, this is the episode for you.

And don’t forget your running buddies! If you know another runner that’s worried about this too, be sure to share the show with them.

inspo

"I love running but I think you have to find a workout routine that really speaks to you beyond trying to get goals for your body. For me, running, I need it as much for my head and to clear my head as I do for keeping in shape."

— Meghan Markle

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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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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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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