Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Judy: 🏃🏽♀️63 years old 🏃🏿training for NYC Marathon, sub 3:49 goal 🏃🏼♀️going for her 7th star Learn how I create a custom marathon training plan for Judy. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries? 4. What are your RECENT ...
Aug 21, 2025•37 min
Jocelyn Benson just might be wired differently. She’s run around 40 marathons with no specific training, very few rest days, mainly just for fun. She even ran one 8 months pregnant. And oh yeah, she also happens to be the Michigan Secretary of State. How and why does Jocelyn Benson train the way she does with such a high-profile career? Let’s find out. We talk about: How running came into her life and why she still does it, How and why she chose to run the Boston Marathon 8 months pregnant, and ...
Aug 14, 2025•44 min
ENCORE RUN Imagine a 3-pack-a-day smoker for 20 years who finally quits. And then goes on to not only qualify for the Boston Marathon multiple times, but accomplishes her fastest times in her sixties and is still going strong. Get ready to be inspired. Today I’m sharing my conversation with Amiee Cords. We’ll go over Her incredible story from smoker to smoking fast, The lessons she’s learned along the way, and Her advice for continuing to improve even as you age. Amiee is a newer member of my PR...
Aug 07, 2025•39 min
The most important concept of all in long distance running is undoubtedly pacing. Learn to control your pace and you will control your race. You’ll learn: a universal strategy to pace your workouts and races how pacing can be applied to strength training and nutrition, and how this same strategy can be applied to your long term running goals and even the rest of your life. I am not exaggerating when I say that pacing is a fundamental concept that has the power to improve everything in your runni...
Jul 31, 2025•17 min
What if I told you there was a way that you could not only keep, but build your running fitness even with an injury? And even better, it’s something you can do when you’re not injured to supplement your running fitness safely as you age. Plus it feels amazing on a hot summer day. Ready to dive in? Join my conversation with Fluid Running coach Jen Govostis. We talk about: The benefits of deep water running, The technique and equipment you need to do it right, and Exactly how you use it to replace...
Jul 24, 2025•38 min
Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Cierra: 🏃🏽♀️26 years old 🏃🏿training for Philadelphia Marathon, 3:33 goal 🏃🏼♀️blew up in her last marathon Learn how I create a custom marathon training plan for Cierra. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries? 4. What a...
Jul 17, 2025•52 min
If you’re a marathoner training for a fall race and you’re running goal marathon paced workouts in July, you’re doing it wrong. Let’s explore a better way. In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon. We’ll go over: Why the timing of race-specific workouts matters Why and how to plan workouts that focus on overall fitness instead, and When to narrow your focus so you peak exactly on race day I’ll also give you some examples of my favorite race...
Jul 10, 2025•18 min
Most people think the sixth sense is about seeing dead people. But it’s actually balance which is critical to health, injury prevention, and longevity. How’s your balance? Do you actively work on it? And what does balance have to do with running and performance? Let’s find out. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition. In this episode, we’re goin...
Jul 03, 2025•15 min
Watch this episode on YouTube In this episode, we are going to have a conversation about running and aging exceptionally with master’s runner Cynthia Miller. You’ll learn: About how Cynthia started running in her first pair of waffle soled Nikes, How her passion for running has only grown despite the normal effects of getting older, and How changing her perspective about what’s truly important in life and in running helps bring her joy and meaning, no matter what her race times are now. Cynthia ...
Jun 26, 2025•43 min
When that one missed day turns into days, which turn into weeks or god forbid months, the natural reaction of any runner is, “I’m going to lose all my fitness!” But is that actually true? Let’s find out. In this episode, we’ll explore just how much running fitness you will lose when you take time off. You’ll learn: What’s happening to your lungs and your legs with days or weeks off. How you can mitigate this if you can’t run, and How much time you can expect it will take to get your fitness back...
Jun 19, 2025•16 min
Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Laura: 🏃🏽♀️47 years old 🏃🏿needs a plan for the 2 months before marathon training 🏃🏼♀️wants to get stronger and faster Learn how I create a custom pre-marathon training plan for Laura. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring inju...
Jun 12, 2025•39 min
All your sweaty work this summer will pay off with faster times in the fall. But how do you get through those hot races and runs? In this episode, you’ll learn: the science of what is happening when you run in the heat how you can effectively manage hot runs and keep up your training, and exactly what you do to prepare for a hot race day You’ll get everything you need to survive and even improve this summer. Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you ...
Jun 05, 2025•20 min
If you are always training for a marathon, you might actually get worse at it. How is this possible? And what should you do instead to actually get better at the marathon? Today we’re going to go into the best way to maximize your fitness in between marathon training cycles. We’ll go over: Why taking too much time off isn’t a great idea How to shift your training to build well-rounded fitness, and How to spot the things you should focus on because they are not the same for all runners. If you ar...
May 29, 2025•19 min
Struggling to motivate yourself to go for a run? Train your brain to make you actually want to go running,. On today’s show, you’ll discover 15 simple mind shifts that will motivate you before any run. You’ll learn: How to tap into your brain’s reward system How reframe runs that make you nervous, and How to shift your perspective so running becomes fun again Unlike the last collection of mental strength minutes that you use during the run, these techniques can be used immediately to get you out...
May 22, 2025•19 min
ENCORE RUN: Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more. But is this protein push all just media and marketing hype? And does this even apply to endurance runners? Let’s find out. Today we are going to explore what you need to know about protein for runners, and specifically for plant-based runners. We’ll uncover: Why the recommended daily allowance doesn’t make sense for you Why plant-based runners and older runners need to pay more att...
May 15, 2025•24 min
Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Kendall: 🏃🏽♀️41 years old 🏃🏿training for a sub-20 minute summer 5k 🏃🏼♀️recently ran 3:15 in London Marathon Learn how I create a custom 5k training plan for Kendall. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring injuries? 4. What are ...
May 08, 2025•45 min
What does the word “mastery” mean to you? In some sense, it’s when you’ve reached the top of the mountain. You’ve learned everything there is to know, and the only thing left to do is retire or teach. But what if nothing can truly be mastered? Is it still worth the chase? In this conversation with runner, coach, and writer, Matt Fitzgerald, we talk about: The concept of mastery in running and how it can help you improve at any age, Why some runners never reach their potential, and How you can ge...
May 01, 2025•53 min
If you’ve just raced a marathon, it’s more than your body that’s been through the experience of training and racing. Your mind, your relationships, and perhaps even your identity itself have been affected as well and need recovery. No app or GPS watch is going to be able to quantify those things in hard data. So what should you do instead? Let’s find out. Today I’m going to get into the three critical weeks of recovery after your big goal race. I’ll go over: The do’s and don’ts in the critical t...
Apr 24, 2025•18 min
Want to make running easier with the power of your mind? Here are 15 simple mind games that can almost instantly turn a tough run into a much easier one. You’ll learn: How to change negative self talk What mind games you can use to distract you, and How to make an identity shift to change your perspective I will warn you that listening to this once is probably not going to be enough to change your running immediately. Just like running workouts build your legs when you do them consistently, your...
Apr 17, 2025•20 min
Fueling your body properly for running is a fairly complex process, but it can be best summed up in one phrase called glycogen metabolism. Understanding the basics of glycogen metabolism is essential to creating a fueling plan that will enable you to train and race your best. And the science is actually quite fascinating. You’ll learn: how your body creates and uses fuel for any kind of run how you can enhance this process, and how you can improve your glycogen storage to have a greater stash of...
Apr 10, 2025•15 min
Is there anything you can do to stop a side stitch and keep running? Or even better, prevent side stitches in the first place? Let’s find out. On today’s show, we are going to go into the science of side stitches. You’ll learn: which runners are most susceptible to them what you can do to prevent them, and how to deal with a side stitch on the run This will be a super helpful episode if you’ve ever suffered from side stitches or if you never want to. Welcome to the Planted Runner. I’m Coach Clai...
Apr 03, 2025•17 min
Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Kyle: 🏃🏽♀️43 years old 🏃🏿training for Grandma’s Marathon in Minnesota 🏃🏼♀️wants to focus on strength, hoping for 3:41 or better Learn how I create a custom marathon training plan for Kyle. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any current or recurring...
Mar 27, 2025•41 min
How do you know if you are being realistic or ridiculous when coming up with a race pace? Especially when it’s a distance that you’ve never done before? Let’s find out. Today we’ll explore how to create realistic race goals. You will learn: how to look at your training for clues what your previous races can tell you about future results, and the pros and cons of common race equivalency calculators. And this is not just for marathoners. For shorter distances like the 5k or 10k, you can be even mo...
Mar 20, 2025•19 min
Today, I’m taking you through the final month of specific marathon training. This is perfect if you have an April race and you are listening to this as it comes out, but as you’ll see, this is easily adapted to a May race or really, any month of the year that’s about four weeks from the big day. You’ll learn: What you should be focusing on in your training this month What your running should look like, and What you should not be doing the month before race day This series is the ideal companion ...
Mar 13, 2025•21 min
Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones. The only problem is, well, heart rate training is problematic. So why do so many runners use it? And should you? Let’s find out. Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained . We go over: The pros and cons of heart rate training How you can determine your max heart rate withou...
Mar 06, 2025•46 min
Can you learn to master your mind like an elite athlete? Let’s find out. In this episode, you’ll learn: how to silence the voice that tells you to quit, how to shift away from useless perfectionism, and how to reframe your running goals so you always cross the finish line with a smile. Some of these techniques will be immensely helpful to shift your mindset, while others might not be your jam, and that’s okay. We all have different triggers and issues and my goal is to provide you with as many t...
Feb 27, 2025•20 min
Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Amy: 🏃🏽♀️46 years old 🏃🏿just wants to become a stronger runner without racing 🏃🏼♀️eats WFPB with no salt, oil, flour, alcohol, or sugar Learn how I create a custom speed and strength training plan for Amy. Follow along with the questions I ask each runner: 1. What is your goal? 2. How long have you been running regularly? 3. Do you have any cur...
Feb 20, 2025•43 min
Shin splints are one of the most common running injuries you can get. And it’s also preventable. Today’s conversation is all about shin splints with physical therapist and run coach, Duane Scotti. We’ll discuss: How and why runners get shin splints as well as who’s most susceptible, How to treat them if you get them, and How to get back to running safely and never worry about them again If you’ve ever had this injury before or if you’d like to prevent getting it, this is the episode for you. Thi...
Feb 13, 2025•44 min
Welcome back to the Three Month Marathon Series where I take you through each of the three months of specific marathon training. This is Month 2, which is perfect any month of the year that’s about two months away from the big day. You’ll learn: What you should be focusing on in your training this month What your long runs, easy runs, and speed work should look like, and What you should not be doing 2 months before race day This series is the perfect companion to your spring race training this y...
Feb 06, 2025•18 min
Goals, in running and in life, are necessary for improvement, but sometimes your big goals can take away the joy of the journey. Thankfully, there are plenty of ways, backed by research, that we can achieve our dream goals without sacrificing our enjoyment of the present moment. Today’s conversation is with the incomparable Lauren Fleshman , a former pro runner and author of the groundbreaking bestseller Good for a Girl. This is Lauren’s second time on the show and our talk today is perhaps even...
Jan 30, 2025•57 min
