profile

The Planted Runner

want to finish 5 minutes faster?

Published about 1 month ago • 3 min read

What if I told you that you could shave an average of 5 minutes off your marathon time with one simple change?

I know, I know, it sounds like some click-baity internet hack, right?

It's not really a "hack," but it's something that up to 64% of recreational marathoners aren't doing.

Ooh, so now it's also a click-baity internet secret that no one knows about...

I mean, it's not a secret, but if the studies are really true that 64% of marathoners aren't doing this, then yeah, it's kind of in secret-hack territory that more people should know about.

So I'm doing my part and sharing it with you now.

It's a well-disciplined, three-week strict taper.

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...

​

​

TEAM SPONSOR

Liquid IV

Make Liquid I.V. your new hydration ritual this year.

Just one stick + 16 oz. of water hydrates better than water alone. You also get eight vitamins and nutrients, three times the electrolytes of the leading sports drink, and no artificial sweeteners. And it’s non-gmo and of course, vegan.

Get 20% off your first order of Liquid I.V. when you use code PLANTED at checkout.

ask me anything

Q:

I have a particular type of anxiety before races. I get worried that I don't have everything I need, that I'm forgetting something. This is my second marathon and I know better than I did before, but now I feel like there's even more to forget! Any tips?

A:

Fun fact: the fear of forgetting is known as athazagoraphobia.

Now, I'm not suggesting that you have a true phobia, but stress, anxiety, and sleep deprivation are classic culprits of forgetfulness.

They are also classic parts of marathon taper.

My best advice is to lean into your need to check and double check by making your list and checking it twice. (or just grab my free race checklist here.)

I would even mark my pre-race fuel with the exact times that I should eat it, just so I wouldn't have to spend any extra brain power race morning on remember when to eat what.

The more decisions you can make ahead of race day, the less stress you'll have on the actual day.

Still feeling the pre-race nerves? There's still time to calm your brain and boost your confidence with Find Your Flow State audio course. Time to turn those butterflies into wings. 🦋

podcast

How is it that some runners seem to have stomachs of steel while others barely make it through a run without some kind of GI disaster?

Of course, there’s probably some genetics involved, but the real key is training your stomach.

How? Let’s find out!

On today’s Planted Runner Podcast, I’m going to go over how to train your stomach, just like you train your legs.

You’ll learn:

  • What causes upper and lower GI issues on the run,
  • How you can avoid this while still getting the fuel you need, and
  • I’ll reveal some sneaky culprits that might be the real issue.

And of course, don’t forget to stay tuned all the way to the end of the conversation for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

inspo

“The race is supposed to be the fun part. The race isn’t to be feared, it’s supposed to be the thing we look forward to. It’s why you did all the stinkin’ work in the first place, so have fun.”

— Ben Rosario

Have a great run today,

Coach Claire

P.S. You've trained your body. But what about your mind? If you are ready to turn race anxiety into calm confidence, it's time to Find Your Flow State, my brand new 4-part audio series. Click here before race day!​

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!

To change your email or preferences ​manage your profile​.

113 Cherry St #92768, Seattle, WA 98104-2205

​

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

Read more from The Planted Runner

Becky is a 68-year-old woman in my 7am strength training class. We started training about the same time and we seemed to be pretty matched in what we could lift. One day, we started chatting about nutrition. "Oh, I never eat before I come here," Becky said. "It's too early and I'm just not hungry." (I bet you know where this is going.) Of course, I had to offer my unsolicited advice. I told Becky that she really should try eating a little something before working out. "Why?" she asked....

6 days ago • 4 min read

Watching the New York City marathon last Sunday, I was was fascinated by the way the top 3 women ran. These are three of the fastest humans on the planet and yet, their form couldn't be more different. Helen Obiri's heels rise almost up to her glutes with each stride, while Sheila Chepkirui and Sharon Lokedi's feet never get much higher than parallel. The differences keep going from there. Their arms swings are different. The lean of their torsos are different. Even how they hold their hands...

13 days ago • 3 min read

I have to admit, one of the most dreaded questions I get these days from my kids is, "what's for dinner?" As a busy mom and business owner, I wish I had time to plan and cook a perfectly healthy and delicious meal every single day. But some days, it's the last thing I want to do. Yet we somehow manage to get through each day without starving. (Can you relate? Reply and let me know!) Looking back, it's actually pretty amazing that the whole "plant-based thing" even stuck with me. Because I was...

20 days ago • 4 min read