"I don't really feel like I need to fuel during a run that's shorter than 10 miles."

This is what one of my marathoners told me this week. (I'm sure I said something similar myself when I was in the thick of training.)

When you get to a point in your fitness that a 10 mile run is relatively "short," it's possible that you technically don't need to fuel during the run, especially if you're well-fueled before you start.

But just because you feel fine, doesn't mean it's optimal.

That's because you are not only training your legs and your lungs, but your stomach and brain as well.

We are learning that the athletes that are able to train their stomachs to handle up to 90g of carbohydrate per hour finish faster and feel better.

If you're doing the math, that's 360 calories or almost four 100 calorie gels per hour!

That's not something you can just hope will be cool on race day without practice.

For more on how to fuel the marathon, including taper week, check out the full article:

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Learn More (7 min read)

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ask me anything

Q:

How do I get better at running? I started a few months ago and I'm running about 3 days a week. Should I add a long run or run longer each day?

A:

Welcome to the running club! We're happy you're here.

If you have been comfortably running a few miles (2-3 or about 5k) for 3 days a week for a couple of months, my first suggestion is keep up what you are doing and simply add one more day. The biggest hurdle in getting started is building the habit while getting to the point where running feels fairly comfortable.

Many runners do very well running just 4 days a week and become extremely fit. Others will progress higher than that, but it's definitely not necessary for everyone.

After a few weeks or months, if you'd like to add speed or extra distance to one of your days, choose one, but not both, and start gradually.

With each change you make, spend a couple weeks there allowing your body to adapt to it before changing something else.

During this time, go ahead and set yourself some goals. It could be a race or a distance goal or maybe you just want to see how fast you can run down your block by the end of the year. Adding a time limit for when you want to achieve your goal can give you an extra layer of incentive, but be sure you are not rushing the process.

After all, long distance training by definition takes a long time.

Oh yeah, don't forget to have fun with it!

Have a question? Reply and let me know!

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podcast

The biggest names in sport practice detailed visualization so their brains feel like they know how to succeed before race day.

Clearly, I'm not a big name in sports, but visualization was a huge part of my prep when I ran a 2:58 marathon at age 42. I couldn't find guided visualizations specific to runners, so I used a generic "sports" guide and it really helped.

I always wished there was a really good guided viz for runners. Now there is!

On today's encore Planted Runner Podcast I'm resharing my race day guided visualization for runners. No interruptions in the middle with ads--just a powerful mental tool that you can use as often as you like to picture the race that you want to run.

You’ll experience a detailed picture of race day from the time you awake to the finish line including:

• Everything you’ll need to go through to have the race of your dreams,
• What you’ll do when things go wrong, and you’ll imagine
• All the sights and sounds you’ll encounter for a complete sensory effect

With practice, your brain will feel like you’ve already experienced a successful race. If nothing else, you will finish the practice more relaxed and calm. And if all goes well, you will reach the starting line of your race calm yet excited to do your very best.

Be sure to let me know if you like it, because I'd love to do a whole series of these! I cannot tell you how much this practice has helped me and the athletes I coach and I'd love to make more.

Do you practice race day visualization?

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inspo

“Don’t compare your chapter one with someone else’s chapter six.”

— Ally Love

Have a great run today, Coach Claire

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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