I hope I'm not getting ahead of myself.

I mean, it's still August, after all.

We've had our first few nights in the 50sF (10C) and I'm already mourning the loss of summer.

Yes, I know summer running is hot and sticky and most runners can't wait until fall.

But I'm not one of them.

That's 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!)

your fall running guide

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ask me anything

Q:

Help! My hamstrings are so tight. Every time I try a strength training routine, my hamstrings start to complain. Am I over doing it? I am looking for really gentle hamstring exercises..

A:

First of all, I'm glad you are reaching out about this, because a lot of people would rather ignore the things they aren't naturally good at.

Your hamstrings are the group of muscles in the back of the thigh and they are critical to good running. Most runners, however, tend to be "quad dominant" meaning the muscles in the front of the thighs do a lot more work.

If all you did was run and not strength train, this imbalance would become even more pronounced, leaving you exposed for injury when running fast or uphills.

You will use your hamstrings in any kind of classic compound leg strength exercise like squats, lunges, and deadlifts. You can start with just your bodyweight until you improve your strength and range of motion.

​Here's my 15 minute Bodyweight Leg Strength video​

One thing to note is that runners do not have to have particularly flexible hamstrings or large range of motion. Many top endurance runners claim they can't touch their toes!

But that's not to say that you don't want to be more mobile in that area just for the sake of a pain-free life. Regular mobility work can help.

​Here's my 6 minute standing mobility routine​

With both strength and mobilty, aim for consistency over intensity.

Over time, you'll develop stronger, more balanced leg muscles to power your running and your life.

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podcast

If you’ve ever wanted to go behind the scenes of the Planted Runner Podcast, today’s the day.

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Today I’m in the hot seat. Jeremy and I going to cover some of the most common questions that I get like:

• How have things changed since the hurricane in Asheville?
• What’s going on with the show and the PR Team?
• And I’ll even spill a little tea about what’s happening personally with me after some pretty monumental changes in my life.

This episode is a little different from what we normally do here at the Planted Runner, so I hope you enjoy it.

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inspo

“I run because it’s so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can’t. But then you find your inner strength, and realize you’re capable of so much more than you thought.”

— Arthur Blank

Have a great run today, Coach Claire

P.S. Are you ready for a breakthrough in your running this fall? Join the PR Team for coaching, community, and so much more. You don't have to do this alone!

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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