The Planted Runner

PRTL: "Can I Redeem My Disappointing Boston in Chicago?"

11 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 Mar...

The Simple, Proven Way to Supercharge Your Running: Start Walking More

06 Jun 2024

Contributed by Lukas

Walking can actually be your super power to better running.  That’s right, walking can make you a better runner. And I don’t just mean taking the...

PRTL: "Can I Run a 1:30 Half Marathon?"

04 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 Jos...

Does a Plant-Based Diet Give You A Performance Edge? Maybe

30 May 2024

Contributed by Lukas

There has never been more evidence that a diet rich in whole plant-foods, high in fiber, and low in saturated fats and animal products is the clear pa...

PRTL: Custom Training Plan For a 56-year-old Runner Half Marathon

28 May 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 Pea...

Are Your Ankles the True Cause of Your Knee Pain?

23 May 2024

Contributed by Lukas

Could your ankles be the cause of your knee pain? YES. But thankfully, this can be improved for most runners. Today we’re going to examine the crit...

BONUS: PR Training Lab: Custom Training Plan For a 40-year-old Runner, First-Time Marathon

21 May 2024

Contributed by Lukas

The PR Training Lab is now open! Go behind the scenes with me as I create a custom training plan for one lucky runner. In this episode, we feature Ju...

ENCORE RUN: How to Beat the Heat on Your Hot and Humid Runs

15 May 2024

Contributed by Lukas

When you’re a runner, summer can be a bit of a bummer.  Every run feels harder and your speed seems to evaporate instantly, unlike the massive amou...

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

09 May 2024

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...

Run or Relax? The Best Ways to Keep Up Your Fitness (and Still Have Fun) on Vacation

02 May 2024

Contributed by Lukas

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 tack...

Simple, Hearty, and Delicious: How to Build a Plant-Based Diet that Works for Busy Athletes

25 Apr 2024

Contributed by Lukas

However you choose to describe yourself, plant-based, vegan, plant-curious, flexitarian, or omnivore, there's overwhelming evidence that eating a diet...

Why The 3 Weeks After Your Big Race Are Critical To Your Next Goal

18 Apr 2024

Contributed by Lukas

Surprisingly, the three weeks after your goal race can have a big impact on how you’ll race in the future. In this episode, we’re going to explore...

Doctors Said He Was Too Fat To Run. He Proved Them Wrong

11 Apr 2024

Contributed by Lukas

“Lose weight or die,” Martinus Evans was told by his doctor. He was so angry that he decided to run marathons, but without focusing on weight loss...

Tackle The Trails With Confidence (Even if You're a Road Runner at Heart)

04 Apr 2024

Contributed by Lukas

Even the most die hard road runner has got to admit, there’s something pretty magical or at least a little romantic about the idea of trail running....

After Running a Sub-3 Hour Marathon, I Quit Racing. Here’s Why

28 Mar 2024

Contributed by Lukas

Today is going to be a personal one. I’m going to share the real story of why I no longer race marathons, despite the fact that my career today is ...

Top 10 Boston Marathon Training Mistakes and What to Do Instead (Encore Run)

21 Mar 2024

Contributed by Lukas

One of the most common and worthy goals of any marathoner is to be able to race the iconic Boston Marathon.  But did you know that training for Bosto...

The Labels are Lying to You: Why You're Not Eating (or Burning) What You Think You Are

14 Mar 2024

Contributed by Lukas

We all know that to lose weight, you need to burn more calories than you eat. To gain weight, do the opposite. The problem is that calorie counting i...

The Half Is a Far Better Race Than the Full, Even if You Love Marathons

07 Mar 2024

Contributed by Lukas

The half marathon gets no respect. It’s always in the shadow of its big brother, the marathon, which gets all the glory. But maybe, just maybe, the...

Despite the Benefits, A Pace Group Isn't Always an Advantage. Here's Why.

29 Feb 2024

Contributed by Lukas

A pace group can take away the worry and stress of pacing perfectly so you can just run or hold on for dear life. But as wonderful as that sounds, fol...

Six Pack Abs Are Sexy, But Here's What You Actually Need for a Strong Core for Running

22 Feb 2024

Contributed by Lukas

Is running really the best way to get six-pack abs or even the toned tummy you’ve been hoping for? Or how about the other way around: are all those...

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

15 Feb 2024

Contributed by Lukas

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 times, but accomp...

Trailer: Start Here!

12 Feb 2024

Contributed by Lukas

Running should be simple. But when you try to learn about how to get better at it, especially as you age, you’re confronted with conflicting advice...

All Plants Have Protein: Here's How You Can Prevent Slowing Down and Losing Muscle on a Plant-Based Diet

08 Feb 2024

Contributed by Lukas

Protein is trending in the nutrition space. Everywhere you look, someone is saying you should eat more. But is this protein push all just media and m...

Rest is Actually the Worst Thing You Can Do for Most Running Pain and Injuries. Here's What You Should Do Instead

01 Feb 2024

Contributed by Lukas

What if everything we’ve been conditioned to think about pain and injury is wrong? What if we could heal ourselves on our own faster and more effec...

Beyond Beginner: This is What Will Take Your Running to the Next Level

25 Jan 2024

Contributed by Lukas

How do you advance from being a good runner to a really good runner? Do you add more miles? Speed up all your paces? Run more often? Or maybe it’s...

Running Marathon Pace In January Can Sink Your Spring Race. Here's Why.

18 Jan 2024

Contributed by Lukas

If you’re a marathoner training for a spring race and you’re running goal marathon paced workouts in January, you’re doing it wrong. Let’s exp...

Could Dry January Make You A Better Runner? It’s Complicated

11 Jan 2024

Contributed by Lukas

Can even moderate drinking be holding you back from your best performances? In today’s episode, we’ll explore the effects of alcohol on your train...

Train Your Brain Like an Elite Distance Runner with These Tips

04 Jan 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...

A Better Way to Make Sure Your Running Resolutions Stick All Year Long

28 Dec 2023

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. Wel...

The Recovery Essentials if You Hate Rest Days (at Any Age)

21 Dec 2023

Contributed by Lukas

What if there was a way that you could recover so easily and completely between runs that you didn’t need a day off? I know that sounds too good to ...

How I Went From Not Running to a 2:58 Marathon at Age 42 (In 10 Steps)

14 Dec 2023

Contributed by Lukas

Watch this episode on YouTube ENCORE RUN: If you want to get good at something, it can really help to be inspired by someone who has done it before. ...

Does Racing In the Weeks Before Your Goal Race Really Make Sense?

07 Dec 2023

Contributed by Lukas

Some runners just really, really love to race. So they race. A lot. If this is you, you could be sacrificing performance on the race that means the m...

It’s Not Your Age That’s Slowing You Down. It’s This.

30 Nov 2023

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...

Stop Feeling Guilty About Running! How to Fit It In Your Busy Life

23 Nov 2023

Contributed by Lukas

Can you really have it all? On today’s episode, I’d like to address the challenges that go along with training to be as good as you can be while a...

How Your Running Quietly Soothes Your Soul In These Troubled Times

16 Nov 2023

Contributed by Lukas

We all know that running is good for our mental health. But it’s also good for our spiritual health as well. Can you transform your running into so...

HRV: What the Gaps Between Your Heartbeats Say About Your Fitness

09 Nov 2023

Contributed by Lukas

Heart rate variability (HRV) can be an insight into how well you are training and recovering. This is because the changes in length of space between h...

Everything You Need to Motivate Yourself for Dark and Cold Running

02 Nov 2023

Contributed by Lukas

If you want to maintain or even improve your running fitness in the fall and winter, you’re either going to make friends with the treadmill or you’...

The Exact Marathon Pacing Strategy You Should Use for Your Next Race

26 Oct 2023

Contributed by Lukas

Most people run far slower than their potential on race day. This is typically not due to lack of fitness, but rather not following a good marathon p...

Your Mind is Holding Your Running Back. Here's How to Get Unstuck

19 Oct 2023

Contributed by Lukas

At 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 t...

A Runner's Weakest Link Is The Knee, Or Is It?

12 Oct 2023

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 good...

Amaze Your Mouth and Fuel Your Running with Easy Plant-Based Meals

05 Oct 2023

Contributed by Lukas

Going plant-based as a runner can be really simple. Or it can be a confusing, frustrating struggle of boring salads and tasteless tofu. It doesn’t ...

Impossible Goal Marathon Pace? Here's How to Quiet Your Doubts

28 Sep 2023

Contributed by Lukas

We all dream of running faster or farther than we ever have before. But we can’t truly know that we’re capable until we do it. Or can we? On tod...

ENCORE RUN: How To Get Out of Your Head and Push Your Real Limits: Matt Fitzgerald

21 Sep 2023

Contributed by Lukas

If you want to reach your true potential, it’s not enough to just train your body. You need to train your mind. To become your best, you need to d...

Power Through Perimenopause and Thrive as an Athlete During Your Big Change

14 Sep 2023

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...

Tempted to Skip the Cool Down? Here's What You're Missing

07 Sep 2023

Contributed by Lukas

Despite the lack of good scientific data, you’d be hard pressed to find a high-level endurance athlete skipping their cool down. Why is that? Well,...

The Ultimate Race Day Guided Visualization for Runners

31 Aug 2023

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...

Overthinking Your Strength Training: How to Get the Best Results in Less Time

24 Aug 2023

Contributed by Lukas

Think you need a complicated strength routine to get the best results? Physical therapist and strength coach Dr Victoria Sekely disagrees. On today’...

Spilling the Tea on the Drama of the Last Year

17 Aug 2023

Contributed by Lukas

Today the Planted Runner Podcast officially turns one!   This one is a little different to celebrate the milestone. Jeremy Noessel, my audio engine...

The Downsides of Downhill Races and How to Conquer Them

10 Aug 2023

Contributed by Lukas

Downhill running and racing is a unique challenge that affects you differently than flat or rolling courses. And if you don’t learn to train and ra...

Why Unilateral Training Might Be The Secret to Running Faster

03 Aug 2023

Contributed by Lukas

Watch this episode on YouTube Runners have very specific needs when it comes to strength training. We don’t need to be super-strong like bodybuilde...

Are You Resting Wrong? Exactly What to Do Between Speed Intervals

27 Jul 2023

Contributed by Lukas

Watch this episode on YouTube Should you stop, walk, or rest between your intervals on speed workouts? Does it really matter? The answer is yes. The...

Marathon or Mid-Life Crisis? How Running Can Enhance Your Busy Life

20 Jul 2023

Contributed by Lukas

Watch this episode on YouTube If you have a busy life with a stressful job and kids, training for a marathon can seem out of the question. It can be a...

Why You Might Gain Weight While Marathon Training

13 Jul 2023

Contributed by Lukas

Watch this episode on YouTube Most people think, if you run more, you’ll lose fat. And if you’re training for a marathon, you’ll definitely be ...

Bone Tired? How Much Fatigue is Good for You

06 Jul 2023

Contributed by Lukas

Watch this episode on YouTube Just how much fatigue should you feel in training and when have you crossed the line? On today’s episode, I’m going ...

The Real, Unbiased Science of the Female Athlete: Christine Yu

29 Jun 2023

Contributed by Lukas

Even to this day, most scientific studies either intentionally or unintentionally exclude women. Females are difficult to study because we have period...

The Science of Soreness: You Don't Need to Get Sore to Build Strength

22 Jun 2023

Contributed by Lukas

Watch this episode on YouTube Why do we get sore? And wouldn’t it be great if we could just avoid it and still improve? Let’s explore the science...

Fix Your Bad Running Form Habits in a Single Day: Dex Moore

15 Jun 2023

Contributed by Lukas

Watch this episode on YouTube What if you could fix everything that’s wrong with how you run in a single day? Sounds ridiculous, right? It could ac...

How To Master the 5K: The Most Brutal Race of All

08 Jun 2023

Contributed by Lukas

Unpopular opinion: an all-out 5k is more difficult than most marathons.   Yet if you’re a marathoner, training for the 5k could just be your secre...

ENCORE RUN: Why Women's Running is Still Not Equal: Lauren Fleshman

02 Jun 2023

Contributed by Lukas

As a child of the 80s and 90s, Lauren Fleshmen was one of the first generation of women athletes to benefit from a piece of legislation called Title I...

How to Beat the Heat on Your Hot and Humid Runs

02 Jun 2023

Contributed by Lukas

When you’re a runner, summer can be a bit of a bummer. Every run feels harder and your speed seems to evaporate instantly, unlike the massive amoun...

The 3 Most Effective Ways to Train In Between Marathon Training Cycles

18 May 2023

Contributed by Lukas

Watch this episode on YouTube If you run a marathon every month, this episode is not for you. While that is amazing and inspirational, this episode is...

How to Master Decades of Running and Still Feel Young: Cynthia Miller

11 May 2023

Contributed by Lukas

Watch this episode on YouTube Let’s face it. Our culture values youth, beauty, and in the running world, speed. We train to get faster, stronger, a...

Debunking Running Myths with Trail and Strength Coach Tera Pruett

04 May 2023

Contributed by Lukas

Watch this episode on YouTube When you are trying to improve at anything, whether it’s business, parenting, or of course, running, the first place m...

The 5 Easy Ways Running Strides Can Transform Your Speed Today

27 Apr 2023

Contributed by Lukas

Watch this episode on YouTube In long distance running there are no hacks. You put in the work and it takes a long time and a lot of consistency to g...

How Coaching and Community Can Catapult Your Running Progress: Nicole Dalal

20 Apr 2023

Contributed by Lukas

Watch this episode on YouTube! It can be so inspiring to hear the stories of the best in the world. Runners who do superhuman things running at speed...

Marathon Recovery Mistakes: The Critical Weeks After Your Goal Race

13 Apr 2023

Contributed by Lukas

If you’ve just raced a marathon or half marathon, you know that you need to recover.  But how long will that take? It’s more than your body that...

How to Perfect Your Race Week Nutrition for Your Best Finish Yet

06 Apr 2023

Contributed by Lukas

At no other time in your training cycle is nutrition more important than race week and of course, race day. Yes, you need to make sure you eat well th...

Why Des Linden Is Still Proving Everyone Wrong at Age 39

30 Mar 2023

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...

Running Too Much? How to Tell What's Healthy: Cynthia Donovan

23 Mar 2023

Contributed by Lukas

What is the difference between good, challenging training and over-exercise? After all, running for hours and hours training for long distance events...

Common Myths About Threshold Runs and How to Do Them Right

16 Mar 2023

Contributed by Lukas

Ask five runners what the definition of a tempo run is and you’ll probably get five different answers. Let’s clear up all the misconceptions and f...

Before You Get Injured Learn How to Rebound with Carrie Jackson and Cindy Kuzma

09 Mar 2023

Contributed by Lukas

Statistically, there’s a good chance you will get injured this year. Even if you do everything right, like eating and sleeping well, and keeping up...

Should You Trust a Pace Group During Your Next Race?

02 Mar 2023

Contributed by Lukas

Pacing is hard. Wouldn’t it be great to forget about perfect pacing your next race and just follow a pace group? You’ll be led by a more experie...

Your Guide to the Best Running Vacations In the Country 2023: Sarah Bowen Shea

23 Feb 2023

Contributed by Lukas

Running vacations or running retreats are back with a vengeance because runners like you and me are ready to get back together in person and share a u...

How to Unlock Your Speed and Finally Master Your Interval Training

16 Feb 2023

Contributed by Lukas

Struggling with speed?  I’ll share my best tips on how to do it right. Today you’ll learn: How to get started with speedwork Where people...

Don't Buy Your Next Pair of Running Shoes Without This: Kofuzi (Mike Ko)

09 Feb 2023

Contributed by Lukas

How many pairs of running shoes are in your closet right now?  No judgment and don’t worry, I won’t tell your partner the real answer. But befor...

The Simple Formula for Nailing Your Nutrition as a Plant-Based Runner

02 Feb 2023

Contributed by Lukas

I am not a plant-based evangelist.  I’m not here to convince anyone to do anything.  But if you’ve already decided that you want more plants in ...

The Most Effective Ways to Build a Bomber Body: Ryan McMullen

26 Jan 2023

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...

Can Pilates for Runners Actually Help You Run Better? Liz Patient

19 Jan 2023

Contributed by Lukas

What if I told you there was a way to get stronger, become more mobile, lower your risk of injury, and even get faster at running?  It wouldn’t tak...

Top 10 Boston Marathon Training Mistakes (And What to Do Instead)

12 Jan 2023

Contributed by Lukas

One of the most common and worthy goals of any marathoner is to be able to race the iconic Boston Marathon.  Now that it’s January, it’s time to ...

Why Women's Running is Still Not Equal: Lauren Fleshman

05 Jan 2023

Contributed by Lukas

The reality of high-level sports for female athletes is that it is rarely equal, even 50 years after the passage of Title IV. And Lauren Fleshman is ...

How To Raise A Champion Athlete: Nancy and Liz Jorgensen

22 Dec 2022

Contributed by Lukas

What does it take to become a champion? Sure, you need to have talent, and drive, and access to the sport you want to play.   But it also takes som...

The Best Way to Get A Stronger Body for Faster Running

15 Dec 2022

Contributed by Lukas

Strength training is a completely different physiological stimulus from running.  It provides distinct benefits that you just can’t get from runnin...

Are We Actually Born to Run? Christopher McDougall & Eric Orton

08 Dec 2022

Contributed by Lukas

If there’s one book that turned the running world on its head and inspired millions to pick up the sport, it has to be Born to Run.  Christopher Mc...

How Healthy Eating Nearly Killed Running Star Emily Cole

01 Dec 2022

Contributed by Lukas

How did 17-year-old track athlete Emily Cole go from running with her teammates one day to waking up from a coma two days later? The surprising answer...

How to Make 2023 Your Best Running Year Yet

24 Nov 2022

Contributed by Lukas

How much progress can you make in your running in a single year? If you plan it right, it could be more than you can imagine. Welcome to the Planted ...

The Best Way to Train Your Pelvic Muscles for Worry-Free Running: Baz Moffat

17 Nov 2022

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...

Stop Training for Your Favorite Race (And Get Even Better at It)

10 Nov 2022

Contributed by Lukas

There’s nothing like crossing the finish line.  You’ve trained for weeks or months or even years and finally, you’ve done it.  If the race wen...

Why Your Warm Up Isn't Working for You: Eoin Everard

03 Nov 2022

Contributed by Lukas

If you’ve ever raced or done a group track workout, you’ve seen them.   Grown men and women in tiny shorts doing exaggerated skipping and hoppin...

This Episode Could Save Your Life: Whitney Heins

27 Oct 2022

Contributed by Lukas

Running alone hasn’t become more dangerous.  But it did get a lot more scary in September 2022 when runner Eliza Fletcher was kidnapped and murdere...

The Pitfalls of a Plant-Based Diet for Endurance Athletes: Ashley Kitchens

20 Oct 2022

Contributed by Lukas

As much as I’d love to tell you otherwise, plant-based eating can be a real struggle for some people, especially athletes.   Simply giving up anima...

How I Went From Not Running to a Sub 3 Marathon at Age 42 (In 10 Steps)

13 Oct 2022

Contributed by Lukas

If you want to get good at something, it can really help to be inspired by someone who has done it before.  It doesn’t mean your road is going to b...

Why Heel Striking Might Actually Make You Run Faster: Dr. Matt Minard

06 Oct 2022

Contributed by Lukas

Runners have been told that heel striking is bad.  Or at least, it’s not nearly as good as a runner who hits the ground on the midfoot. But what i...

The Essential Pre-Run Fueling Guide, Even For Sensitive Stomachs

29 Sep 2022

Contributed by Lukas

If you are an early morning runner, you probably head out the door as soon as your shoes are tied. There’s no time to eat a meal, wait for it to dig...

How to Tell if Your Race Goals are Realistic or Ridiculous

15 Sep 2022

Contributed by Lukas

Do you have your heart set on a certain finishing time for your next race? Most runners are racing to see if they can go farther or faster than befor...

Are You Wasting Your Time Running in the Gray Zone?

08 Sep 2022

Contributed by Lukas

There’s an effort in running that is deceptively sweet. It’s not slow enough to be called jogging, yet it’s not hard enough that it feels too c...

The Best Running Form Won't Work for You, But Here's What Will

01 Sep 2022

Contributed by Lukas

Better running form makes a huge difference in running your best.  But you can't just go out and try to run with better form.  Well, at least not fo...

Pacing: The Single Most Important Concept to Improve Your Running and Your Life

25 Aug 2022

Contributed by Lukas

Learning to pace is a fundamental skill of running well.  But the concept of pacing actually has the power to improve everything in your running, a...

How to Transform from a Casual Runner into an Endurance Athlete

18 Aug 2022

Contributed by Lukas

How do you transform yourself from a casual runner into an endurance athlete?  How do you go from a basic level of running fitness into someone who c...