The concept of tapering before your marathon seems pretty simple: lower your volume and intensity for a while so you are fresh for race day.

But did you know that more than 64% of recreational marathoners are making taper mistakes that cost an average of 5 minutes off your marathon time?

​Studies show that most runners aren't following a well-disciplined, three-week strict taper and it's slowing them down.

Strict tapers progressively decrease training in the weeks before the marathon. A relaxed taper and/or a shorter taper (which is what researchers found 64% of runners are doing) is associated with worse outcomes.

Here's how to taper exactly right...

taper tips (without the tantrums)

ask me anything

Q:

I'd like to qualify for Boston. What should I look for in a course to get my BQ?

A:

There are a lot of factors that are in play when trying for a Boston Qualifer (BQ). Some of them you will not be able to control (the weather, unexpected life events, and more) and some of them you can, like the course you choose.

The fastest courses in the world are point to point, downhill, with as few turns as possible. Basically, if you can fly down a mountain for 26.2 miles, you'll get a far faster time than you could on flat or rolling hills.

But, and this is a big one, these courses are not an automatic fast finish for all runners. In fact, some runners are actually far slower on these.

How can that possibly be? When you take gravity out of the equation, how can you NOT be fast?

Two reasons: poor strategy and poor downhill technique.

Downhill running creates far more impact forces than flat or uphill running, which pounds the legs and trashes your quads. If you stomp down the hill, leaning back into it as most people do, you make the impact even worse.

Before too long, your legs turn into loose rubber bands.

And of course, the ease of running downhill makes it all the more tempting to start the race too fast, which usually makes you finish far too slow.

But if you prepare right and race smart, a downhill race might just help give you the edge to get your goal time.

Warning: Before you choose a course that basically falls off a mountain, make sure you know if it's actually a qualifier.

Starting with the 2027 Boston Marathon (registration in September 2026), the Boston Athletic Association will apply time penalties to net-downhill courses to ensure fair qualification. Courses with 1,500–2,999 ft of net drop get a 5-minute penalty, 3,000–5,999 ft get a 10-minute penalty, and courses with 6,000+ ft of drop are no longer valid.

Choose wisely!

​Here's some tips on better downhill running.​

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podcast

How is it that some people seem to be calm under pressure, aren’t bothered by spiraling thoughts, and walk through life with a sense of ease, even when things are hard?

Could it be that they are just wired differently? Or is it a skill that can be trained?

Let’s find out.

Today, I’m going to talk about how your brain changes through repetition and why intentional cognitive conditioning can completely alter the way you perform, not just in running, but in life.

On today's Planted Runner Podcast,

You’ll learn:

• why repeated thoughts become automatic patterns,
• how your brain builds stronger pathways through practice, and
• why small daily mental reps often matter more than waiting until you feel motivated.

If you have ever wondered why certain habits feel so difficult to break or why some thoughts arrive instantly the moment things get hard, this is the episode for you.

It's also why I created Begin With Ten, my cognitive conditioning training.

And now it's time for me to reveal the truth: I didn't build this program for you.

I built it for me.

As an athlete and coach, I know that real change comes from repetition, structure, and showing up consistently.

And I know that the mind can change in the same way the body can, and I wanted the same structure for my brain as a physical training plan.

So I've been training my brain quietly in just a few minutes a day. It felt small and even silly at first. (Kind of like that first awkward jog.)

But over time, the way I feel, think, and respond has dramatically improved for the better.

And I want this for you, too.

This has already been the most successful program I've offered in ten years of coaching, and it hasn't even begun yet!

So if you want one of the final Wave One spots, now is the moment to claim it.

Wave One starts March 30, 2026

If you can't start right away, you can still join Wave One now and begin your training anytime afterwards and still get the discounted rate.

Once Wave One is full, you will have the option to join the waitlist for Wave Two at the regular price.

If you are ready to see the full details and get in before Wave One closes, use the button below.

let me in!

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inspo

"They always say time changes things, but you actually have to change them yourself.

—Andy Warhol

Have a great run today, Coach Claire

P.S. Find your tribe! Get the accountability and support you need to crush your spring goals with the PR Team. You'll get a custom training plan, coaching from me, and my best Planted Runner digital programs and products (like Find Your Flow State) for free. And oh yeah, it's also a lot of fun!

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!

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

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