Running on Carbs Podcast

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 podc...

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 bluebe...

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...

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 ...

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 overwhelmin...

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 m...

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 photothe...

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 target...

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/runningoncarb...

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 m...

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...

In episode 44, I welcome our first guest to the podcast, acupuncturist Dr. Julie Jerkins, DACM, L.Ac. Together, we explore how endurance runners can benefit from the healing power of acupuncture—from managing pain and reducing inflammation to supporting recovery from acute injuries and surgeries.

Acupuncture offers a holistic approach to enhance your running performance and longevity. We’ll break down how it works, the best times t...

What does it mean to be a "lazy runner"? Today, Coach Val dives into the 4 key points that define a lazy runner. Then, gives a real-world analysis of each point.

In this episode, you’ll learn:

• The playful and scientific definitions of a lazy runner.
• Why it's okay to embrace your current running season—even if it's low effort.
• Practical tips to enhance your running form, even on easy days.
• How to balance running with life’s oth...

Think kale is just another trendy superfood? Think again. This nutrient powerhouse packs a nutritional kick that could be the key to better running performance.

In this episode, we're breaking down the nutritional science behind kale's benefits for runners, uncovering eye-opening facts about oxalates, and sharing practical ways to make this versatile leafy green a delicious part of your training nutrition. Whether you're training f...

In this episode, we kick off 2025 with an essential guide for aspiring runners. Whether you're completely new to exercise or starting to run for the first time, no matter what your age, Coach Val breaks down exactly what you need (and don't need) to get started on your running journey.

As mentioned in this episode:

Running Journal log book by Coach Val (*paid affiliate link)

https://amzn.to/4fwXpr5

Kindle Version: Meals That Move...

Are you tired of starting and stopping your fitness journey? Frustrated with New Year's resolutions that fizzle out by February?

Here's the truth: motivation isn't what's holding you back. In this game-changing episode, discover why relying on motivation is setting you up for failure – and learn the proven 5-step method to create lasting transformation in your running and nutrition journey.

In This Episode we’ll delve into the deep...

Shopping for a runner this holiday season (even if it’s you)? Gear up with gifts to keep her moving and joyful in Episode 39 of the Running on Carbs Podcast.

The holiday season is here, and it’s time to make those wishlists and gift lists shine! Whether you’re an experienced go-getter rediscovering your love for running, a busy professional looking for the perfect gift, or simply someone with a passion for self-care, this episode i...

Do hills make you cringe? Are you avoiding races and routes with even the slightest incline? It's time to change that!

In Episode 38 of the Running on Carbs Podcast, Coach Val shares practical tips and proven techniques to help you conquer hills with confidence. Learn how to overcome the mental blocks keeping you at the bottom and start building the power, speed, and endurance you need to embrace hill work at your own fitness level...

Dust off that treadmill, fold those clothes, and hang those jackets in the closet where they belong. It’s time for treadmill speed work!

Whether you love the treadmill or dread the treadmill, there is no denying that there is a time and place for this beneficial tool is most runners toolbox.

In episode 37 of the Running on Carbs Podcast, Coach Val breaks down several of the most common myths around treadmill running. Then, she dive...