The Planted Runner

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...

In 2026, no one needs to hire a running coach to write a training plan. So the deeper question is, how does the work of a human running coach go beyond what a large language model can iterate?  What is the intrinsic human value of what I do to help runners around the world? I’m going to be exploring that a lot in my work coming up and to help me out today, I’m talking to another running coach and...

What’s the right way to balance your training when you are traveling, especially if you have a family? Let’s find out. Today we’re going to tackle the topic of training on trips, specifically vacations with your loved ones.  We’ll get into: how to plan your vacation for the ideal time in your training cycle how to stay fit and healthy while still having fun, and if you do decide to skip training a...

Cape Town, South Africa has officially been named as the eighth star Abbott World Marathon Majors series starting in 2027. It joins Tokyo, Boston, Berlin, London, Chicago, New York, and Sydney as bucket-list marathons around the world. Today, I’m going to talk to PR Team member Terry Whelan about his experience running the marathon in Cape Town, South Africa in May. You’ll learn: What the race was...

If you are lucky enough to have access to a local track today, it can be the very best thing to get better and faster at running. Let’s find out why. Today, we’ll go over: the common and perhaps misguided perceptions of track running,  how you can use the track to improve your running, and  the important rules of the track, so you won’t look like newbie out there, even if you’ve never run on a tra...

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 Samantha: 🏃🏽‍♀️42 years old 🏃🏿wants to get faster and stronger without racing 🏃🏼‍♀️wants a hybrid training plan Learn how I create a custom athletic training plan for Samantha. Follow along with the questions I ask each runner: 1.  What is your go...

What happens when you decide that you are no longer in your marathon era? Fear of losing fitness and identity keeps some runners racing long after they’ve lost the joy. How do you stop training like a marathon runner without feeling like you are losing part of yourself? Let’s find out. On today’s show, we’re going to talk about the complicated relationship between identity and marathon training. Y...

Could a few minutes of skips and hops each week actually help you run faster and stronger?  Learn how powerful plyos can be in your run training. Research continues to show that short bouts of plyometric training can improve running economy, lower leg stiffness, force production, and neuromuscular coordination.  On today’s show, we’re going to talk about the power of plyometrics. You’ll learn why...

Coach Claire guides you through a 5-minute audio warm up for your next long run. This one will be all standing, perfect before heading out the door or right when you get out of your car. As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed. Warm up exercises: leg...

For many runners, rest days don’t feel  like recovery. They feel like falling behind. And there are very real neuroscientific reasons this happens. So how did recovery become the hardest workout of the week.for so many runners? Let’s find out. On today’s episode, you’ll learn: why productivity can become psychologically addictive,  why many runners feel unsafe or uncomfortable when they rest, and...

Coach Claire guides you through a 5-minute audio warm up for your next easy run. This one will be all standing, perfect before heading out the door or right when you get out of your car. As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed. Warm up exercises: leg...

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 impro...

Are you a runner that eats half a banana before the run and half the fridge after? This pattern is most certainly affecting your running performance and can lead to unwanted weight gain. So how can you fuel properly and break this cycle? On today’s episode, we’re going to break down one of the most common and misunderstood fueling patterns I see in endurance runners and how to actually nourish you...

Today,we’re doing something a little different. You’ll be listening in on a coaching call I’m having with one of my athletes. If you’ve ever wondered what it’s like, here you go! I’m talking to PR Teammate Danny and I’m just going to include the intro he wrote for himself, because it’s awesome. Danny spent his first four decades avoiding cardio (or any sport for that matter), before hitting a mid-...

Marathon history is full of drama, heroes and quite a few myths that you are probably perpetuating yourself at your local run club. Today, I’m going to talk with author, coach, and historian Martin Dugard. Martin is the author of a dozen #1 New York Times bestsellers, he’s a Board Member of the USA Track and Field Foundation, and blogs weekly as The Paper Kenyan on martindugard.com. His new book,...

How do you figure out which is the right shoe for you? Today’s episode is all about running shoes. You’ll learn: How to find the right shoe for you How many shoes you should have, and If you really should spend the cash on carbon plated super shoes. This episode is essential if you are a new runner or just getting back into the sport, but experienced runners will pick up a few things as well. Welc...

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 Clint: 🏃🏽‍♀️51 years old 🏃🏿seasoned marathon runner who’s taken winter off 🏃🏼‍♀️struggling with starting over Learn how I create a custom back to running training plan for Clint. Follow along with the questions I ask each runner: 1.  What is your...

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 comple...

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. What’s the truth about massage for runners? Let’s find out. 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 seri...

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 running, for example, can you ever truly master the marathon? In this conversation with runner, coach, and writer, Matt Fi...

Millions of runners are unknowingly suffering from an iron deficiency and it is slowly causing a cascade of problems that is not just affecting their running, but their whole life. Is this something you should be concerned about? Let’s find out. Today, I’m going to go into what you need to know about iron deficiencies in runners You’ll learn: Why runners are at a higher risk for low iron The signs...

Nearly as important as strength training itself, the timing of when you lift is very important, especially if you have big running goals. Time it wrong and strength training can actually hinder your running progress. But get it right and your strength program will be the perfect compliment to what you are already doing in your running shoes. Today I’ll reveal when to schedule strength training so...

It is normal to think, “I need to run faster to run faster.”  But that drive to run faster may actually be what’s stopping you from getting what you want. And not to mention, when you actually try to slow down your runs, it feels awkward and unnatural. Why is that?  And how do you physically run slower when it feels so weird? Today we’ll dive deep into the power of running slowly to run faster.  ...

Do you have Marathon Face? Running can affect your skin and hair making you look older than you really are.  But there are ways to make sure you are not sacrificing great skin and hair for your running PRs. You’ll learn: Why we chafe and how to prevent it How running can prematurely age your skin, and How to protect your hair from damage caused directly or indirectly from running. This is a topic...

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 Destinee: 🏃🏽‍♀️33 years old 🏃🏿training for Iowa’s EMC Dam to DSM Half Marathon 🏃🏼‍♀️recovering perfectionist Learn how I create a custom marathon training plan for Destinee. Follow along with the questions I ask each runner: 1.  What is your goal?...