Running on Carbs Podcast

Want to know what plant-based carb loading for a marathon looks like in real life? Whether you’re traveling by car or by plane, race travel adds a whole new layer of logistics to the carb loading process. In this episode, Coach Val shares the details of how she effectively carb loaded for her 50th birthday marathon while traveling by plane and car.  She’s got tips galore for hotel cooking, getting prepared and staying on track. Mentioned in this episode: Coach Val’s 50th birthday marathon: Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/   Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive plant-based nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching  Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

After 4 months of training and 2 years of recovery from a serious stress facture, join Coach Val as she recaps her triumphant return to the marathon on her 50th birthday. In this episode, Coach Val describes the Jack and Jill’s Downhill Marathon logistics, the course, terrain, and offers helpful tips for a successful downhill race. Listen in as she recounts the good, the bad, and the necessary pivots along the way toward the 26.2 finish line.   Mentioned in this episode: Coach Val’s 50th birthday marathon: Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/   Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive plant-based nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In episode 62, Coach Val talks with Lee Ann Yarbor, the owner and race director of USA Endurance Events; the host of several popular net-downhill Boston Qualifying race courses, including the Jack and Jill Poconos and the Jack and Jill Montana races, among others. For years, Boston Marathon hopefuls have flocked to net-downhill races to gain a qualifying time advantage. However, with the increase in qualified applications and only a limited number of bibs available, the BAA announced on June 16, 2025, new qualifying standards for net downhill courses. How will this change affect runners on the edge of qualifying? Listen in as Coach Val and Lee Ann discuss the impact this change may have, and the subtle and not-so-subtle effects of downhill courses. Mentioned in this episode: https://www.usaenduranceevents.com/ Jack and Jill Marathon, Montana and Poconos, and San Diego Holiday Half Marathon Connect with Lee Ann Yarbor at LeeAnn@usaenduranceevents.com Instagram    Coach Val’s 50th birthday marathon: Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/   Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive plant-based nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B   Running Journal log book by Coach Val https://amzn.to/4fwXpr5   Follow us on Instagram @Running.On.Carbs https://www.instagram.com/running.on.carbs/ Join us on Facebook at Running on Carbs Coaching https://www.facebook.com/RunningOnCarbsCoaching Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

It’s been a minute since our last podcast episode, but Coach Val is still on track to complete her 50th birthday marathon in 5 weeks. In today’s episode, she talks about what’s been interfering with the podcast schedule and how she’s coping and flowing with it all. Listen in for peak marathon training nutrition tips when fatigue starts setting in during those extra-long runs and how to fit in strength training when it seems like there are fewer hours left in the day.   Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou  Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5   Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs    Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Get ready for another deep dive into a plant-based nutritional meal staple in episode 60 of the Running on Carbs Podcast. Discover why garbanzo beans (also called chickpeas) are the ultimate plant-powered fuel for women runners over 40. From sustained energy and muscle recovery to hormonal balance support, Coach Val explores the complete nutritional profile, shares creative meal ideas for every part of your day, and reveals the magic of aquafaba. Plus, get practical tips for seamlessly incorporating this protein-packed legume into your training routine and weekly meal prep.   Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.   Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching  Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In Episode 59 of the Running on Carbs Podcast, Coach Val continues her dive into "Marathon Month" with a recap of the La Jolla Half Marathon tune-up race. Learn the benefits of a tune-up race within a longer training plan and how to incorporate it into your next race plan. If you’ve ever wondered what it’s like to run along the coast of southern California, you’ll love Coach Val’s mile-by-mile recap of this iconic course. As mentioned in the episode: Season 1 Episode 24: Boost Confidence & Steady Race Nerves with this One Training Element   Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching  Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In Episode 58 of the Running on Carbs Podcast, Coach Val continues her dive into "Marathon Month" by exploring one of the most debated topics in marathon training: how far should your peak long run be? In this episode we’ll compare four distinct coaching philosophies from renowned marathon experts - Jeff Galloway's ambitious 29-mile approach, Hal Higdon's traditional 20-mile cap, the Hansons' unconventional 16-mile maximum, and Jack Daniels' time-based strategy. Each method offers unique physiological and psychological benefits for different types of runners. Whether you're training for your first marathon or looking to improve your performance, this episode breaks down the science and reasoning behind these approaches to help you determine which training philosophy best suits your individual needs, goals, and recovery abilities. As mentioned in the episode: Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B   Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching  Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Welcome to episode 57 of the Running on Carbs Podcast! Continuing with Marathon Month, Coach Val takes a different twist on marathon training this week. Listen in as she shares her spiritual journey via her marathon training and offers ideas for using your running program to bring a deeper connection to your spirit through training. As mentioned in the episode: Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5   Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching  Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Welcome to season 2 of the Running on Carbs Podcast! This episode kicks off Marathon Month, where we talk all things MARATHON! In episode 56 we start off the month talking about how to know if you’re ready to run a marathon. There is far more to running a marathon than just covering the 26.2 mile distance on race day. The training is where the work truly happens. In this episode, Coach Val talks about her own marathon training journey and then breaks down the considerations you’ll need to make when deciding whether tackling the marathon is in the stars for you now or later. As mentioned in the episode: Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched. Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram   Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/   Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In this special anniversary episode, we're celebrating TWO milestones: one year of the podcast AND one year back to running after injury! Join Coach Val for a detailed recap of the 2024 Carlsbad 5000 race experience, including: Race day preparation and morning routine Pacing strategy (planned vs. actual) The dreaded 2.5 mile wall and finishing strong Post-race experiences and lessons learned Plus, a look back at our podcast journey that began on April 11th, 2024, and an update on marathon training with 3 months to go. We'll also preview what's coming next, including the La Jolla Half Marathon on May 17th! Thank you for supporting the podcast through this incredible first year! Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/   Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In episode 54, Coach Val delves into the nutritional powerhouse that is the humble yet mighty blueberry. Discover why these tiny berries pack such a powerful punch for plant-based runners. What You'll Learn: The impressive nutritional profile of blueberries, including their extraordinary antioxidant content How wild blueberries differ from conventional ones (they contain up to 2x the antioxidants!) The surprising impact blueberries have on your gut microbiome How these berries can enhance glycogen replenishment post-run Practical ways to incorporate blueberries into your running nutrition routine Whether you're looking to improve recovery, boost immune function, or support joint health, this episode explains why adding blueberries to your nutrition strategy might be one of the smartest moves you can make as an endurance athlete. Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B   Running Journal log book by Coach Val https://amzn.to/4fwXpr5   Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs  Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In this thought-provoking episode, we tackle the challenging question many runners face: "Is your running habit selfish?" We explore: The emotions that surface when someone labels your running as "selfish" Why "selfish" might be the wrong term altogether What people are really saying when they criticize your running time The hidden benefits your loved ones receive when you prioritize self-care Practical solutions for balancing running with relationships We dive into what happens when runners don't make time for themselves and offer strategies for setting healthy boundaries with loved ones. Remember, taking care of yourself isn't selfish—it's necessary for showing up as your best self for others. As we like to say, put your oxygen mask on first, then run your best life... on carbs! Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B   Running Journal log book by Coach Val https://amzn.to/4fwXpr5   Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/   Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

It’s story time! Follow along with Coach Val’s journey toward her 50th birthday marathon! She’s just 10 days into a 140-day plan, and there is already so much to share and learn. In episode 52, Coach Val breaks down how this training plan differs from other marathon plans as she: Incorporates training for a new 5k PR within the scope of a larger marathon plan What a current training week looks like How to incorporate strength training (and the importance of continuing throughout a plan) Mindset, durability, and so much more! Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01 eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs https://www.instagram.com/running.on.carbs/ Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.   Music by BoDleasons (Wings of Your Freedom) from Pixabay

Confused by tempeh, nutritional yeast, or what exactly makes something "whole food plant-based"? In episode 51, Coach Val breaks down the terminology that every plant-based newbie (and veteran) needs to know. From protein sources and dairy alternatives to reading food labels and understanding nutrient considerations, this comprehensive plant-based dictionary episode serves as your audio guide to navigating the sometimes overwhelming world of plant-based eating. Whether you're a curious flexitarian (we’ll define this one as well), a heart-led vegan, or an athlete committed to going fully plant-based, this episode equips you with the knowledge to speak the language of plant-based living with confidence.   Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In episode 50 of the Running on Carbs Podcast, Coach Val spotlights the humble yet powerful sweet potato and its remarkable benefits for plant-based runners. Discover why sweet potatoes provide ideal training fuel and are especially beneficial for perimenopausal and menopausal women in marathon training. Coach Val covers everything from the optimal timing for consuming sweet potatoes before and after runs to how different cooking methods affect their glycemic index and creative ways to incorporate them into your running nutrition plan.  Running on Carbs Linktree https://linktr.ee/runningoncarbs  Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01  eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou  Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5  Follow us on Instagram @Running.On.Carbs  Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/   Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

In Episode 49, I share exciting news about my new training journey and explore various biohacking techniques to enhance running performance and recovery. After experiencing a stress fracture during my previous marathon attempt, I'm determined to complete this training cycle injury-free by incorporating strategic biohacks into my routine. I dive deep into my experience with Lifewave X39 and X49 patches, explaining how these phototherapy tools may activate stem cells, reduce inflammation, and support muscle recovery. Join me as I discuss low-risk biohacking strategies that could give runners that extra edge through the "Compound Effect" of small, positive changes to training, nutrition, and recovery protocols. Resources mentioned in this episode: Ultimate Guide to Phototherapy by Mark Bosch (Amazon.com) Dr. Mario Lopez explains Lifewave Tech (YouTube) Register for the La Jolla Half Marathon, May 17, 2025  Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs https://www.instagram.com/running.on.carbs/ Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Are you a female runner over 40 juggling desk work with your training? Episode 48 dives into the hidden impact of prolonged sitting on your running performance, specifically addressing Lower Cross Syndrome (LCS) – a common but often overlooked condition affecting desk-bound runners. Discover how your daily sitting habits could be sabotaging your running mechanics and learn practical solutions, from workplace modifications to targeted exercises. Whether you're an early morning runner or evening pavement pounder, you'll gain valuable insights into identifying postural issues, understanding the age-specific challenges of muscle imbalances, and implementing effective corrective strategies to keep you running strong and injury-free. Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01 eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Welcome to the second episode of our Nutrition Spotlight Series. This week, Coach Val dives into the health and performance benefits of arugula. Meal Prep Calendar: https://mailchi.mp/2a897318a3f6/mealprepplanner eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Running on Carbs Linktree https://linktr.ee/runningoncarbs   Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/   Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

Want to tackle multiple races this season but not sure how to plan for success? Episode 46 breaks down how to effectively train for and execute a multi-race strategy while staying healthy and hitting your goals. Coach Val walks you through structuring a 20-week progressive training plan that takes you from shorter distances like 5Ks to half marathons and ultimately to a target race: the marathon. Dive into the critical aspects of managing fatigue, nutrition, and recovery when training for multiple race distances. You'll discover why proper planning and progression are essential, including how to incorporate speed work without risking injury, and why shorter races make excellent tune-up events for longer distance goals. Whether you're an experienced runner looking to expand your racing calendar or someone seeking to gradually build up to a marathon, this episode provides the framework you need to succeed across multiple finish lines. Running on Carbs Linktree Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Episode 24: Boost Confidence & Steady Race Nerves with this One Training Element Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free. Music by BoDleasons (Wings of Your Freedom) from Pixabay

The long run is the calling card of the distance runner. It’s the capstone running workout of the week, and many runners wear their weekly long run distance as a badge of honor. It stands for a culmination of the athlete’s months, if not years, of dedication to their sport and fitness discipline. In episode 45 of the Running on Carbs Podcast, Coach Val introduces the 3 key variables to a successful long run and talks about how long runs fit into various plans. Come along for the fun as we delve into the how and why of the all-important long run. Running on Carbs Linktree https://linktr.ee/runningoncarbs Need help creating a supportive nutrition plan and running program to support your training and fitness goals? Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training and plant-based nutrition questions. Pick a date for your call here: https://calendly.com/coachval-running-on-carbs/30min?month=2025-01   Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://amzn.to/4fFyd1B eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val https://mailchi.mp/f06c2e45b101/mealsthatmoveyou Running Journal log book by Coach Val https://amzn.to/4fwXpr5 Follow us on Instagram @Running.On.Carbs Join us on Facebook at Running on Carbs Coaching Watch on YouTube at Running on Carbs Order training plans https://finalsurge.com/coach/RunningOnCarbs Running on Carbs Blog https://running-on-carbs.com/ Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases. Music by BoDleasons (Wings of Your Freedom) from Pixabay