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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 hopping.  Swinging their legs back and forth.  And you’ve seen those runners that look like they are not going for a run, but practicing for a line dance, doing the grapevine back and forth.

Should you start swinging, skipping, and dancing, too?


A little jogging before your runs and races isn’t enough.

Those weird, silly rituals really do have specific benefits not only for the workout you’re about to do, but can impact your running fitness overall.

Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.

Today, I’ve invited Dr Eoin (pronounced Owen) Everard to get into the science of the warm up.

 You’ll learn:

  • What’s going on inside of our bodies as we warm up

  • What kinds of warm ups should be done for what runs and races, and

  • How a good warm up routine can enhance not only the run you are about to do, but your overall running fitness as well

Eoin is a physiotherapist with a PhD in Biomechanics. He’s also a sub-4 minute miler, a sub-14 minute 5k runner, and a five-time Irish National Champion in the 1500 and 3000m.  He is the founder of  and has written a book called How To Get To The Line in the Best Shape Possible which you can get for free on his site.  

Eoin really is a wealth of knowledge both as a scientist and a competitive master’s runner.  So if you are looking to level up your running this conversation will have some really great ideas for you.

Don’t forget to stay tuned all the way to the end for another Mental Strength Minute.  Fortify your mind in 60 seconds or less. 


Check out  Everard Pilates and Eoin’s book, Follow Eoin on Facebook or Instagram

▶️The Planted Runner is now on YouTube! Click here to subscribe and leave a nice comment and you’ll be automatically entered to win a FREE custom training plan.  Winners chosen at the end the month.

⭐⭐⭐⭐⭐The Planted Runner Podcast is your perfect running buddy! Subscribe, follow, rate, and review now wherever you get your podcasts.  This is the #1 way to support this work for FREE.

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⭐⭐⭐⭐⭐Great listen

This has so many good tips not just on nutrition but on running form. Really good to listen to and I ended up bingeing them at once!

youngerj80 via Apple Podcasts · Great Britain · 10/26/22

⭐⭐⭐⭐⭐Best running podcast!

I’ve been listening to Claire since the Run to the Top podcast and have always enjoyed that show. I love this podcast and enjoy listening on my morning runs. Keep up the great work!

leoleoniii via Apple Podcasts · United States of America · 10/22/22

⭐⭐⭐⭐⭐Excited to hear more!

I heard about this podcast on another podcast I love on running. I’m really enjoying the tips and format so far and I look forward to hearing more!

JenBmusic via Apple Podcasts ·United States of America ·10/30/2022

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