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The Planted Runner

the counterintuitive way to get better at running

Published 9 days ago • 4 min read

There's no shortage of advice out there on how to get good at running.

From the overly simple ("just run more"), to the overly complicated ("train on a treadmill just below lactate threshold while getting your blood drawn and your VO2 Max measured"), it can feel a bit overwhelming if you are stuck in your running progress.

The truth is there are some basic truths about how to train to improve at endurance running. Nail the basics consistently and you'll improve more than the vast majority of runners.

So what exactly are those basics? And at what point do you need to go beyond the basics to really find your potential?

Let's find out.

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ask me anything

Q:

Are there any tips you can share for breathing during the last mile of a 5K? I know we’re supposed to breathe from our tummy not our chest… But are our breaths in supposed to be faster than our breaths out? Or vice versa? (I think I’ve heard both recommended!) Is there any trick to that super heavy breathing at the very last stage of a short race?

A:

The reason you may have heard different advice is because there is more than one effective breathing pattern in high effort running. If you were to match the number of breaths with the number of steps you take, you might be inhaling for two steps and exhaling for one step or vice versa.

I personally try to inhale as deeply as I can then exhale as quickly as I can. The idea is that I'm maximizing the amount of oxygen I'm taking in while I'm exhaling the waste products as fast as possible.

But my technique has not been shown to be any more or less effective than someone who takes a quick, one-step breath in, then exhales for two steps. In other words, 2:1 breathing is likely as efficient as 1:2 breathing.

What you don't want to do is 1:1. That means one step per inhale and per exhale. There is simply not enough time to get in and out a full, deep breath at 5k race pace. This means that you are more likely to be breathing shallow "half-breaths" which aren't as useful.

Whichever pattern you choose, aim to make it sustainable for the entire race, especially the final mile, to be sure you are maximizing your intake.

podcast

It's often said that running is just as much mental as it is physical. That's why it's essential that you train your brain as well as your body.

Shannon Thompson helps develop the mental strength of elite pro athletes around the world and the Division 1 running teams at Northern Arizona State University.

On this encore Planted Runner Podcast, we go over:

  • The most common limiting beliefs runners have that zap performance
  • Her favorite methods for getting through the toughest part of a race, and
  • How to overcome doubts to build the self-confidence of a champion

This conversation was an absolute delight to have and I really can’t wait for you to hear the amazing tips Shannon shares to elevate your mental strength today.

Be sure to reach out to me by email after you listen to this and let me know which one will be most helpful to you!

inspo

“Fast running isn’t forced. You have to relax and let the run come out of you.”

— Desiree Linden

Have a great run today,

Coach Claire

P.S. Are you a runner that tends to lose focus as the days get darker? Race season winds down, you take some time off, then the holidays come... Before you know it, your running is way off track.

And then you feel like you're starting from square one again in the spring.

Stay motivated this season by joining a supportive group of runners just like you on the PR Team. You'll get truly custom training that works with your busy schedule, get inspired by others that really get you, and get the expert feedback you need to keep you fit in the "in between season."

And of course, it's a complete program including all your running, strength, mental strength, mobility, nutrition and training tips, and more.

​Join us today!​

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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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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.

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

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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

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