The Planted Runner

Cognitive Conditioning: The Simple Yet Powerful Way to Change Your Mind

26 Mar 2026

Contributed by Lukas

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 w...

Does Massage Really Help Sore Muscles Get Better Faster?

19 Mar 2026

Contributed by Lukas

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 a...

The Brutal Truth: You'll Never Master The Marathon (encore run)

12 Mar 2026

Contributed by Lukas

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 ther...

Iron: The Critical Levels All Runners Must Know

05 Mar 2026

Contributed by Lukas

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 ...

Runners, This is How To Time Your Strength Work for Best Results

26 Feb 2026

Contributed by Lukas

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 wro...

Are Your "Easy" Runs Sabatoging Your Results?

19 Feb 2026

Contributed by Lukas

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 wha...

Marathon Face: How Running Can Make You Look Older

12 Feb 2026

Contributed by Lukas

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...

PRTL: Point-to-Point Half Marathon Training Plan

05 Feb 2026

Contributed by Lukas

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 D...

How to Make the Treadmill Your Secret Weapon This Winter

29 Jan 2026

Contributed by Lukas

Treadmill miles are often seen as “less than” or not as good as the same run outside.  But is that really true? Can treadmill running actually b...

The New Science of Endurance Fueling to Smash Your Marathon

22 Jan 2026

Contributed by Lukas

A lot has changed in the last decade or so when it comes to endurance fueling guidance. Today, I’m going to go into the new science of endurance fu...

Fix These Training Mistakes and Never Cramp Again

15 Jan 2026

Contributed by Lukas

Have you suffered from painful leg cramps near the end of a marathon? What causes leg cramping and more importantly, how can you prevent this from ev...

The Most Relaxing Way To Become A Better Athlete

08 Jan 2026

Contributed by Lukas

What if I told you there was a way to simply relax and become a better athlete? Sure, you’d still need to actually train, but you could boost how f...

Mastering Your Mind When You Just Want to Quit (encore run)

01 Jan 2026

Contributed by Lukas

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...

What High School Kids Are Doing That Can Make You a Better Runner (encore run)

25 Dec 2025

Contributed by Lukas

You might be surprised to learn what today’s high school cross country kids are doing to become better athletes.  And it’s definitely not more ru...

Find Your Flow State: Pre-Race Warm Up (free version)

18 Dec 2025

Contributed by Lukas

I always wished there was something designed specifically for runners, something I could follow step by step for the night before, the morning of, my ...

You Don't Need To Stretch More To Be A Better Runner. Do This

11 Dec 2025

Contributed by Lukas

Stretching, with the aim to increase flexibility or to relieve tight muscles, is more often than not a waste of time at best and counter productive fo...

10 Imagination Games to Make Hard Running Feel Like Play

04 Dec 2025

Contributed by Lukas

Want hard running to feel like play? On today’s show, I’m going over 10 imagination mind games that can almost instantly turn a tough run into a ...

Here's How to Get Unstuck In Your Running (Encore Run)

27 Nov 2025

Contributed by Lukas

It some point in your running you are going to get stuck. It might be a performance plateau, or it could be a motivation issue when you can’t seem ...

How to Plan the Perfect 2026 Running Schedule

20 Nov 2025

Contributed by Lukas

Ready to plan your 2026 running schedule?  I’ll explain how to plan the perfect year of training for all your running goals from 5k to the marathon...

PRTL: 50 Marathons in 50 States

13 Nov 2025

Contributed by Lukas

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 L...

How to Have a Delicious and Stress-Free Plant-Based Thanksgiving (Encore Run)

06 Nov 2025

Contributed by Lukas

When you’re plant-based and your family and friends aren’t, it can feel like you’re the odd one out.  If you’re hosting and you’re not ma...

The Surprising Way to Avoid Another Running Injury: Kate Mihevc Edwards

30 Oct 2025

Contributed by Lukas

Want to know the best way to keep running without injury? It could be all in your head. Let’s find out more. Today we are going to talk to Kate E...

The New Way Marathon Excellence is Possible For Everyone

23 Oct 2025

Contributed by Lukas

Let's face it.  Most of us aren’t Olympians.  We’re parents and people with full time jobs, and we’re not in our twenties any more. But we st...

Don't Run In The Cold Without These Practical Tips

16 Oct 2025

Contributed by Lukas

If you want to maintain or even improve your running fitness all year round, you’re either going to make friends with the treadmill or you’ll have...

Train Your Stomach To Be As Strong As Your Legs

09 Oct 2025

Contributed by Lukas

How is it that some runners seem to have stomachs of steel while others barely make it through a run without some kind of GI disaster? The key is tra...

PRTL: Can Daniel BQ at CIM?

02 Oct 2025

Contributed by Lukas

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 D...

The Reason You're Not Getting Better at Running? Your Ego

25 Sep 2025

Contributed by Lukas

If you’ve been running for any length of time, you know that running is as much mental as physical.  Maybe more. After all, it doesn’t matter ho...

A Runner's Weakest Link Is The Knee, Or Is It? (encore run)

18 Sep 2025

Contributed by Lukas

Eventually, if you run long enough, you’ll have knee problems.  At least, that’s what some people say. The truth is running is actually quite go...

Here's How to Make the Most Out Of Your Tune Up Race

11 Sep 2025

Contributed by Lukas

How can you make sure that the race you schedule before your goal is really a good idea? Let’s find out. Today’s episode is all about tune up ra...

The Definitive Guide to Running through Pregnancy and Post Partum

04 Sep 2025

Contributed by Lukas

When I was pregnant with my kids, I was not a runner.  I did what I could, but I definitely wasn’t running. In the years since, I’ve coached cou...

Three Years of The Planted Runner Podcast

28 Aug 2025

Contributed by Lukas

If you’ve ever wanted to go behind the scenes of the Planted Runner, today’s the day. Today I’m in the hot seat.  Jeremy and I going to cover ...

PRTL: Can a 63-year-old PR in NYC?

21 Aug 2025

Contributed by Lukas

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 J...

This Is Proof That You Don't Need Marathon Long Runs: Jocelyn Benson

14 Aug 2025

Contributed by Lukas

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. ...

From 20 Years of Heavy Smoking to Breaking 4 Hours in the Marathon in Her 60s

07 Aug 2025

Contributed by Lukas

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 time...

This is the Most Important Concept in Running to Master

31 Jul 2025

Contributed by Lukas

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’...

Literally the Best Way to Run (When You Can't Run)

24 Jul 2025

Contributed by Lukas

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 some...

PRTL: Philly Marathon Training Plan

17 Jul 2025

Contributed by Lukas

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 C...

Fall Marathon Training is Here. Avoid This Common Mistake Now

10 Jul 2025

Contributed by Lukas

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...

Balance: The Most Underrated Skill You Need For Better Running

03 Jul 2025

Contributed by Lukas

Most people think the sixth sense is about seeing dead people. But it’s actually balance which is critical to health, injury prevention, and longevi...

How to Master Decades of Running and Still Feel Young

26 Jun 2025

Contributed by Lukas

Watch this episode on YouTube In this episode, we are going to have a conversation about running and aging exceptionally with master’s runner Cynth...

This Is How Quickly Your Fitness Declines With Time Off

19 Jun 2025

Contributed by Lukas

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 al...

PRTL: What's the Plan BEFORE the Marathon Plan?

12 Jun 2025

Contributed by Lukas

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 L...

This is the Ultimate Summer Running Survival Guide

05 Jun 2025

Contributed by Lukas

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 ep...

How to Maximize Your Marathon Fitness in Between Marathons

29 May 2025

Contributed by Lukas

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...

15 Proven Ways to Train Your Brain to Go Running

22 May 2025

Contributed by Lukas

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...

Prevent Slowing Down and Losing Muscle on a Plant-Based Diet

15 May 2025

Contributed by Lukas

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 ju...

PRTL: 20 Minute 5k Training Plan

08 May 2025

Contributed by Lukas

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...

The Brutal Truth: You'll Never Master The Marathon (Matt Fitzgerald)

01 May 2025

Contributed by Lukas

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 t...

Marathon Done? Here’s Exactly How To Recover Right

24 Apr 2025

Contributed by Lukas

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 relations...

15 Simple Mind Games That Will Make Tough Running Easy

17 Apr 2025

Contributed by Lukas

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 ...

This Is the Fascinating Science Powering Your Runs

10 Apr 2025

Contributed by Lukas

Fueling your body properly for running is a fairly complex process, but it can be best summed up in one phrase called glycogen metabolism. Understand...

How to Stop a Painful Side Stitch from Sidelining You On the Run

03 Apr 2025

Contributed by Lukas

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...

PRTL: Grandma’s Marathon Training Plan

27 Mar 2025

Contributed by Lukas

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 K...

Just Right or Delulu? How to Know if Your Goal is Reasonable

20 Mar 2025

Contributed by Lukas

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...

Three Month Marathon Series, Month 1

13 Mar 2025

Contributed by Lukas

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 th...

Why Heart Rate Training Is Terrible and How to Do It Right (Encore Run)

06 Mar 2025

Contributed by Lukas

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 aro...

Mastering Your Mind When You Just Want to Quit

27 Feb 2025

Contributed by Lukas

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...

"I Just Want to be a Stronger Runner!" PR Training Lab

20 Feb 2025

Contributed by Lukas

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 A...

The Ultimate Shin Splints Survival Guide to Get You Back Running

13 Feb 2025

Contributed by Lukas

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...

Three Months to Marathon Series: Month Two

06 Feb 2025

Contributed by Lukas

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, wh...

The Surprisingly Simple Way to Turn Running Goals Into Reality: Lauren Fleshman

30 Jan 2025

Contributed by Lukas

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 ar...

"I'd Like to PR in the Boston Marathon" PR Training Lab

23 Jan 2025

Contributed by Lukas

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 T...

Are You Fueling Your Runs Right? The Fundamentals You Need To Know

16 Jan 2025

Contributed by Lukas

How confident are you in your fueling for runs and races? On today’s episode, I’m going to go over the essentials of pre-run fueling, even if you...

Three Months to Marathon Series: Month Three

09 Jan 2025

Contributed by Lukas

Today, I’m beginning a new series taking you through each of the three months of specific marathon training.  We are starting with Month 3 which is...

The Most Effective Ways to Build a Bomber Body: Ryan McMullen (Encore Run)

02 Jan 2025

Contributed by Lukas

How did I build my way to a 2:58 marathon at age 42 with no injuries? A big part of it was strength training. If you don’t want to be one of the 50...

A Better Way to Make Sure Your Running Resolutions Stick All Year Long (Encore Run)

26 Dec 2024

Contributed by Lukas

The sad truth is that most resolutions are abandoned by mid-January.  Even by well-intentioned, highly disciplined runners. There is a better way. We...

A Devastating Diagnosis Turns Into the Run of a Lifetime

19 Dec 2024

Contributed by Lukas

How would you handle being diagnosed with an incurable condition that affected everything you do? One whose symptoms came on suddenly and erratically...

Run Better in Less Time: How to Maximize Your Miles and Still Have a Life

12 Dec 2024

Contributed by Lukas

If you have a busy life outside of running, and let’s face it, we all do, fitting in your training can be a real challenge. Wouldn’t it be great i...

Your Goal Isn't Good Enough. Here's How To Actually Get There

05 Dec 2024

Contributed by Lukas

What if I told you that the running goal that you’re dreaming of might actually be harder to achieve if you focus on it too much?   It’s true. S...

How to Have a Delicious and Stress-Free Plant-Based Thanksgiving

28 Nov 2024

Contributed by Lukas

When you’re plant-based and your family and friends aren’t, it can feel like you’re the odd one out. If you’re hosting and you’re not makin...

How To Turn The Dreaded DNF Into A Running Triumph

21 Nov 2024

Contributed by Lukas

No one starts a race expecting to quit. But if you race often enough, it will likely happen to you. Sometimes quitting in the middle of a race is abso...

What High School Kids Are Doing That Can Make You a Better Runner

14 Nov 2024

Contributed by Lukas

You might be surprised to learn what today’s high school cross country kids are doing to become better athletes. And it’s definitely not more run...

Feeling the Flow: How to Reach Running Flow State

07 Nov 2024

Contributed by Lukas

Runs in a perfect state of flow are the ones that we are always chasing. Once you feel the flow, you want to have it all the time. But what exactly i...

Tricks of the Track: How to Elevate Your Endurance on the Oval

31 Oct 2024

Contributed by Lukas

We are back on track with new episodes! If you are lucky enough to have access to a local track today, it can be the very best thing to get better and...

It's Not Your Age, It's Your Training That's Slowing You Down (Encore Run)

24 Oct 2024

Contributed by Lukas

Masters runners (those over 40) today are fitter and faster than ever before. How can it be? Have the elite older runners unlocked the running founta...

Train Your Brain Like an Elite Distance Runner with These Tips (encore run)

17 Oct 2024

Contributed by Lukas

What can we learn from the mental strength abilities of the highest performing athletes in the world? What do they do that we don’t? And more impor...

Power Through Perimenopause and Thrive as an Athlete During Your Big Change (encore run)

10 Oct 2024

Contributed by Lukas

Running in your 40s, 50s, and beyond is not the same as when you are younger. This is especially true for women going through perimenopause. On today...

The Ultimate Race Day Guided Visualization for Runners (encore run)

03 Oct 2024

Contributed by Lukas

Use the power of your mind to get the results you want on race day. This episode is a little different than usual. I will guide you through a race vis...

RESULTS: Did Adrian Reach His Ambitious Goal in the Sydney Marathon?

26 Sep 2024

Contributed by Lukas

Did Adrian run his speedy marathon goal in Sydney at the World Age Group Championship? Welcome to the PR Training Lab! Go behind the scenes with me a...

Run or Rest? Here's What You Need to Know When You're Feeling Sick

19 Sep 2024

Contributed by Lukas

The thought of being too sick to run is something you’d rather not think about at all. Are there any guidelines to follow to be sure you’re not ma...

The Myth of the 180 Cadence and How to Quicken Yours

12 Sep 2024

Contributed by Lukas

Your running cadence is the pattern or number of steps you run per minute. Increase your cadence and you’re halfway to running faster. Lengthening...

These Simple Running Nutrition Rules Make Fueling Easier Than You Think

05 Sep 2024

Contributed by Lukas

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’...

Less Than 40% of Marathoners Taper Optimally. Here's How to Do it Right

29 Aug 2024

Contributed by Lukas

Marathoners typically taper or decrease mileage and intensity in the last few weeks before their race. But studies show that less than 40% of runners ...

The Absolutely Proven Way to Improve Your Running? Sleep

22 Aug 2024

Contributed by Lukas

In our time-crunched hustle culture, sleep is often the first thing that is sacrificed in our busy lives. Even though, by far, it’s the absolute mo...

Got Runner's Gut? Here's How To Finally Fix It

15 Aug 2024

Contributed by Lukas

GI issues like nausea, heartburn, and diarrhea affect anywhere from 30-90% of all runners. If you're one of them, learning all you can about it can r...

“I Want to Race What I’m Capable Of and Qualify for Boston"

13 Aug 2024

Contributed by Lukas

Can Jamie reach her potential in her second marathon? Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan...

Your Watch is Lying: How to Run By Feel Instead

08 Aug 2024

Contributed by Lukas

Running by feel can seem like a lost art in our world of high-tech wearables, sort of like learning to write cursive in a world of computers. But with...

PRTL: Can Melanie Run/Walk Her First Marathon in Time?

06 Aug 2024

Contributed by Lukas

Can Melanie run/walk her way to finish her first marathon by the cutoff time of 7:45? Welcome to the PR Training Lab! Go behind the scenes with me as...

Over 40? Stop Running More And Do This Instead

01 Aug 2024

Contributed by Lukas

If you’re only running and expecting to get better at it, you’re missing out. You’ll simply be getting better at working around your weaknesses...

"I've Lost 50 Pounds and My Goal is a 2:15 Half Marathon" PR Training Lab

30 Jul 2024

Contributed by Lukas

Jennifer has lost nearly 50 pounds and her goal is 2:15 in the Air Force Half.  Can she be ready? Welcome to the PR Training Lab!  Go behind the sce...

Why Chasing 'Race Weight' Could Be Slowing You Down

25 Jul 2024

Contributed by Lukas

A lot of people use running to lose weight. And some people lose weight to get faster at running. This is the concept of “race weight.” And while...

"I'm 67. Can I Run 3:15 in the Sydney Marathon?" PR Training Lab

23 Jul 2024

Contributed by Lukas

Can Adrian run his speedy marathon goal in Sydney at the World Age Group Championship? Welcome to the PR Training Lab! Go behind the scenes with me a...

Lifting Lies: The Real Truth about Strength Training for Runners

18 Jul 2024

Contributed by Lukas

“Lift heavy” is common, but often bad advice for runners. Runners actually want to do runner-specific strength work. Except…”runner-specific”...

ENCORE RUN: The Best Way to Train Your Pelvic Muscles for Worry-Free Running

11 Jul 2024

Contributed by Lukas

One in four American women suffer from some kind of pelvic floor disorder, according to the National Institutes of Health. That's 25% of us! And yes...

ENCORE RUN: Why Des Linden Is Still Proving Everyone Wrong in Her 40s

04 Jul 2024

Contributed by Lukas

Des Linden is not your typical marathon champion. Instead of emulating others, Des blazes her own path. Some might say that she even prides herself o...

All You Need is Three Minutes to Become a More Powerful Runner with Plyos

27 Jun 2024

Contributed by Lukas

What if I told you there was a way to improve your speed, agility, power, endurance, balance and coordination in just three to five minutes a day, thr...

PRTL: "I Just Can’t Break the 4-Hour Marathon Plateau"

25 Jun 2024

Contributed by Lukas

Can Matthew finally break 4 hours in Berlin? Welcome to the PR Training Lab! Go behind the scenes with me as I create a custom training plan for one ...

The 3 Ways to Tweak Your Training For Better Results

20 Jun 2024

Contributed by Lukas

If you are ready to get better results from your training plan, there are three ways to do it. On today’s show, I’m going to go over the simple in...

PRTL: "I Get So Nervous! Can I PR My Hot August 5k Race?"

18 Jun 2024

Contributed by Lukas

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 Gi...

The Best Treadmill Tips You Need To Train Like A Pop Star

13 Jun 2024

Contributed by Lukas

Taylor Swift famously trained on a treadmill for her Eras tour. Sure, but we are not training to be pop stars. We’re runners, and there are a lot o...