I don't like telling people what to eat.

Okay, that's not exactly true. I love telling runners how they should fuel before, during, and after their runs.

But the rest of the time? There are a lot of ways to eat for health, longevity, flavor and fun (don't forget the last two!) and who am I to tell you what to do with your free will?

And the other part is a well-known secret in the fitness industry. But it doesn't get clicks, so you might miss it.

Most fit people are really boring when it comes to food.

Same breakfast. Same rotations at dinner. Same dinner leftovers for lunch.

I have eaten the same exact thing every morning for years. Am I tired of it? No, because I prefer fewer decisions over more variety. I know what works for me and I can spend my morning energy on other things.

And the reason it works is because it follows a simple nutritional structure that anyone can follow.

Check it out below.

the planted plate

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mental strength

In ten years of coaching, I've helped runners do amazing things.

From finishing a first race, to finally getting a BQ, and even being crowned World Age Group Champion, I've had the privilege of being a part of incredible transformations.

But the most powerful work I do has nothing to do with the physical training.

​Begin With Ten is something I've been building toward my entire coaching career, and the first wave results are already beyond my expectations.

"This changed how I talk to myself."

"I didn't realize how much I needed this until I started."

"This has become the most valuable 10 minutes of my day."

It's cognitive conditioning. Ten minutes a day of structured mental training designed just like a training plan for your body.

Not just for athletes, Begin With Ten is for anyone who wants to stop running their life on autopilot and start living with calm confidence.

Wave Two starts this Monday, June 1.

This is my final call, and I genuinely don't know when I'll open it again. If you've been thinking about it, this is the sign.

last chance button

ask me anything

Q:

I've taken a break from running and I'm ready to get back at it. The thing is that I hate run/walk. It's just not good for me mentally. I know I'm really, really slow right now, but I just want to do all running on my run days and strength train on my non-running days. What would that look like?

A: ​

Run/walk can be an amazing way to train when you are starting to run whether it's for the first time or if you are coming back from a break.

It allows you to spend more time on your feet and get a lot more endurance and aerobic development with lower injury and soreness risk than just running what you can right now.

But just because that's true, doesn't mean you have to do it!

We can start at the level you are comfortable with and build from there.

If you don't mind progressing slowly but surely, I would probably schedule short runs no more than 3 times a week. If you prefer to strength train on alternating days, that's fine for now, as long as you are not too sore to run well.

To accelerate your progress, I recommend an additional form of low- or no-impact aerobic training. That could be walking, swimming, biking, or elliptical. This will give you aerobic benefits while lowering your risk of impact-related injuries.

Or you can try the method I came up with in my 20s when training for my first marathon with zero guidance. I simply ran as far as I could and then walked home.

It's run then walk instead of run/walk.

It's not how I would train most people today, but it definitely can work!

Have a question? Reply and you could be featured next week.

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podcast

What happens when you decide that you are no longer in your marathon era? But you still want to keep running?

Fear of losing fitness and identity keeps some runners racing long after they’ve lost the joy.

How do you stop training like a marathon runner without feeling like you are losing part of yourself?

Let’s find out.

On The Planted Runner Podcast, we’re going to talk about the complicated relationship between identity and marathon training.

You’ll learn:

• why so many runners struggle to let go of race goals,
• why changing your training focus in midlife may actually improve your long-term health,
• and how to create a new relationship with fitness that still feels purposeful and rewarding.

If you’d like help building a training schedule that fits your current season of life instead of forcing yourself into a traditional marathon cycle, I have a new Athletic Running Plan options.

athletic running plans

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inspo

"You don't have to see the whole staircase, just take the first step."

—Martin Luther King Jr.

Have a great run today, Coach Claire

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.

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.

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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