I hope I'm not getting ahead of myself.

We've had our first few nights in the 50sF (10C) and I'm already mourning the loss of summer.

Yes, I know summer running is hot and sticky and most runners can't wait until fall. But I'm not one of them.

That's because for the life of me, I can't figure out how to dress myself for colder runs.

I'm usually overdressed, then too hot, then I need to circle back to the house to drop a layer. (can you relate?)

That's why years ago, I created a cheat sheet of every layer I should be wearing in any kind of weather. (Because I can't remember what I wore last year.)

I'm sharing it with you, along with all my best advice for fall and winter runner.

(Because I need a refresher every year too!)

fall running guide

Ready to have your best fall running season yet? ​ Get a truly custom training solution with coaching, accountability, and a supportive team of runners just like you. No matter what your goal or ability, PR Team training can help you reach goals you never thought possible on your own. learn more →

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ask me anything

Q:

Hamstrings. It seems that whenever I start a strength workout my hamstrings start to complain. It’s clear to me that the problem is not just strength of the muscle but also range of motion. There is probably a mental element too, just typing this and I am over aware of the muscle. So, I am looking for really gentle hamstring exercises that I can substitute into my strength routine

A:

First of all, I'm glad you are reaching out about this, because a lot of people would rather ignore the things they aren't naturally good at.

Your hamstrings are the group of muscles in the back of the thigh and they are critical to good running. Most runners, however, tend to be "quad dominant" meaning the muscles in the front of the thighs do a lot more work.

If all you did was run and not strength train, this imbalance would become even more pronounced, leaving you exposed for injury when running fast or uphills.

You will use your hamstrings in any kind of classic compound leg strength exercise like squats, lunges, and deadlifts. You can start with just your bodyweight until you improve your strength and range of motion.

​Here's my 15 minute Bodyweight Leg Strength video​

One thing to note is that runners do not have to have particularly flexible hamstrings or large range of motion. Many top endurance runners claim they can't touch their toes!

But that's not to say that you don't want to be more mobile in that area just for the sake of a pain-free life. Regular mobility work can help.

​Here's my 6 minute standing mobility routine​

With both strength and mobilty, aim for consistency over intensity.

Over time, you'll develop stronger, more balanced leg muscles to power your running and your life.

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podcast

Most runners would probably say they eat pretty healthy. But are you actually optimizing your nutrition for your running?

Let’s find out.

On today’s Planted Runner Podcast, I’m talking to registered dietician, Natalie Rizzo, the founder of Greenletes and Nutrition Editor for TODAY.

You'll learn:

• the difference between eating healthy and fueling for endurance,
• we’ll get into the specifics of macronutrients, including what you should look for, and
• she’ll let us know which supplements are worth it and which are a waste.

Natalie Rizzo specializes in sports nutrition and plant-based eating. Natalie recently wrote her first cookbook, “Planted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes.” She’s a New York native, marathon runner, long-time vegetarian and mom to two boys. Natalie has bylines in many publications, such as TODAY, Runner’s World, Eating Well, All Recipes and more.

If you’re a plant-based runner or really any kind of runner, this episode will break down exactly what you need to know to fuel your passion.

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inspo

“It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.”

— Dr. George Sheehan

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next week: I will be taking the week off from this newsletter because it's the second annual Asheville Runners Retreat! If you'd like to join us next year, reply to this email and let me know since it's not a sure thing yet...

Have a great run today, Coach Claire

P.S. Whenever you are ready, here's how I can help your running, nutrition, and mindset with truly custom training plans, PR Team or 1:1 coaching and more. Oh yeah, all my freebies are there too...

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Thank you for being a part of the Planted Runner community!

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My mission is to help runners just like you reach goals they never dreamed possible through science-backed training and plant-based nutrition.

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Since 2016, I've helped thousands of every day runners become fitter, faster, and stronger with truly customized training and coaching.

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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.

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