The best runners in the world don't just run.

They strength train. They focus on sleep and nutrition. They work on mobility, get massages (more on that below), and prioritize recovery.

And of course, the best athetes in the world have access to sports psychologists and therapists to help make sure their minds are as strong as their bodies.

Most of them are also doing something very specific that doesn't get as much notice.

They train their brains through cognitive conditioning. Whether they call it that or not.

Picture this in your mind:

• We've all seen sprinters mouthing mantras to themselves on the starting line.
• They repeat the same series of movements and say the same words.
• We see them deliberately using their breath to exhale tension and create focus.

These are not just superstitious rituals or "woo woo" good luck manifestations.

This is actually neuroscience in action. Breathwork regulates the nervous system and repetition rewires neural pathways.

Not only is this good for athletic performance, cognitive conditioning works for the hard things in life too.

If you've been here for the last month or so, you'll know that I am developing a 30-day mental conditioning cycle and it's almost ready.

Ten minutes a day. Built like a training plan, but for how you respond to challenges beyond running.

The goal is simple: make hard things feel smoother.

Hundreds of you have already added your name to the list to be in the first wave of this unique program and the wait is almost over.

I'm keeping this deliberately small and invite-only for this round, not because I have to. But because I want to make sure that this is for those who are truly ready.

Once you're on the list, keep an eye out for details very soon.

Last Chance for The First Wave!

ask me anything

Q:

I know that working on strength and speed when I'm not training for a half or a full is important, but I don't want to lose my endurance. Do I really need to drop my mileage?

A:

Maybe, maybe not.

It's common to hear marathon runners claim they've lost speed when focusing on endurance for the marathon.

This is not inevitable, but when you are running longer and longer trying to build endurance, the result is often that you are not recovered enough to run your speed days faster.

It's not the endurace training that is "stealing your speed;" it's the inadequate recovery.

I mean, are you really going to be able to run your fastest on a Tuesday track workout when you ran 18 miles on Sunday?

You've also likely adapted to stamina-building tempos and long intervals that are specific to the marathon and haven't had too many lung-busting VO2 max repeats recently.

Something's got to change when you are changing focus.

And that's best done one change at a time.

Dropping some weekly mileage as well as the length of your long run is usually the first place we want to start. Unless you are a pro, you don't need to be running more than 12-14 miles for your long run in a speed phase and most runners should go less than that.

Peak aerobic-building development happens between 30-90 minutes so speed-focused runners aren't making many gains beyond that.

With fewer miles per week and a shorter long run, recovery is easier, so you'll be ready to develop the speed you are looking for.

After 6-10 weeks, you'll be ready for endurance building, faster and fresher than ever.

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podcast

There are lots of runners that swear by massage and feel it’s an essential part of the recovery process.

There are also a lot of myths out there about what massage is really doing. And not doing.

What’s the truth about massage for runners?

Let’s find out.

On today's Planted Runner Podcast,

You’ll learn:

• How a massage may help
• What a massage doesn’t do and
• When you should and should not get one.

If you are serious about your recovery or just serious about feeling better, this is the episode for you.

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inspo

"Success is the sum of small efforts,

repeated day in and day out."

—Robert Collier

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!

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