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PODCAST

Running on Carbs Podcast

Running on Carbs

Running on Carbs Podcast is hosted by Coach Val, a wife, empty-nester mom and executive level professional who has a love and passion for helping other driven women pursue their own running goals and plant-based way of eating. We talk about everything running related from training for races to mindset to prepping plant-based meals that fit a busy lifestyle. There are no apologies for loving carbs on this podcast! Yeah, protein is important, and we’ll talk about that too, but carbs are our jam

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All Episodes

53:52

So Many Races, So Little Time: Executing a Multi-Race...

Running on Carbs Podcast ·

2025/02/06

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

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50:03

The Sacred Long Run: 3 Key Variables to Transform...

Running on Carbs Podcast ·

2025/01/30

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

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55:34

Acupuncture for Endurance Runners: An Interview with...

Running on Carbs Podcast ·

2025/01/23

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 to incorporate it during marathon training, and how it supports

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35:05

Lazy Runner: Insult or High Praise? You Decide

Running on Carbs Podcast ·

2025/01/16

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 other priorities without guilt. Whether you’re running for stress relief,

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44:20

Nutrition Spotlight: Kale

Running on Carbs Podcast ·

2025/01/09

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 for your next race or looking to optimize your plant-based diet,

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47:21

A Beginner’s Roadmap to Running—Start Your Running...

Running on Carbs Podcast ·

2025/01/02

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 You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach

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52:48

Motivation is a Lie: 5-Step Method to Genuine...

Running on Carbs Podcast ·

2024/12/26

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 wisdom of the saying “the mirror won't smile back until you smile

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43:47

The Ultimate Holiday Gift Guide for Plant-Based...

Running on Carbs Podcast ·

2024/12/19

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 is packed with ideas that will inspire and delight. No matter if

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57:33

I Eat Hills for Breakfast and You Can Too

Running on Carbs Podcast ·

2024/12/12

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. Don’t let hills hold you back—embrace the climb and rise to the

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58:25

The Treadmill: Your Speed Work Secret Weapon

Running on Carbs Podcast ·

2024/12/05

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 dives deep into several ways you can use a treadmill to increase speed

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47:28

Finding Gratitude in the Midst of Chaos

Running on Carbs Podcast ·

2024/11/28

Life never seems to slow down, but it doesn’t mean that we can’t find time to be grateful for the little things. All the small things compound when we recognize and acknowledge our gratitude in these moments.Whether we are grateful for returning to running after an injury, spending time with loved ones around the holidays, or finding a great parking spot in a busy parking lot; the little things add up and impact us deeply when we take the time to recognize them. In episode 36 of the Running on

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54:22

Plant-Based Thanksgiving Flops, Swaps, Hits and Tips

Running on Carbs Podcast ·

2024/11/21

Thanksgiving holiday brings with it family, friends and FOOD! Adopting a plant-based lifestyle is full of health and performance benefits, but it can also be challenging those first years, as you learn how to incorporate your way of eating into a lifetime of old habits.In episode 35 of the Running on Carbs Podcast, Coach Val shares with you her first attempt at a plant-based Thanksgiving and what she’s learned in the 7 years since. With a little preparation and planning you’ll have time for the

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01:00:29

10 Efficient Meal Prep Tips for Plant-Based Runners

Running on Carbs Podcast ·

2024/11/14

Meal prep isn’t just for busy workweeks; it’s a powerful tool for runners who want to fuel for energy, power and injury prevention!In episode 34 of the Running on Carbs Podcast, we’re diving into 10 effective meal prep tips that busy plant-based runners can use to stay on track no matter what their training or life schedule looks like. Coach Val breaks down how meal prep saves time, makes it easier to stick to a healthy diet, and helps prevent the dreaded ‘hangry runner syndrome.’ Plus, you’ll

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57:35

Redemption Half Marathon 1 Year After a Femoral Neck...

Running on Carbs Podcast ·

2024/11/07

Return to racing following a serious injury is more than just gratifying; it’s a redemption of the soul.From crutches to finish line, episode 33 recounts Coach Val’s training for this redemption half marathon following her femoral neck stress fracture just one year earlier. Hear how she trained differently for this race than previous races and the full race recap of the beautiful Santa Barbara Half Marathon. It’s not too late to join Coach Val in the Running on Carbs World Vegan Month

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53:23

Maximize Your Taper for Peak Race Performance & Intro...

Running on Carbs Podcast ·

2024/10/31

You’ve trained hard for months and you’re nearing the final weeks leading up to your race. How do you get to the finish line in tip-top athletic shape? You back off your training.What?! Yep, that’s right. You taper back your overall volume and prepare your body for the hardest work to date…the RACE! In episode 32, Coach Val takes you through the taper weeks from nutrition to strength training. She talks about what to do during a taper, and what not to do. Follow these tips and you’ll be running

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49:23

Decoding the Periodized Training Plan for Runners

Running on Carbs Podcast ·

2024/10/24

Are you tired of the constant injury cycle? Are you continuously training but not seeing your paces increase or your endurance improve?It may be that you haven’t taken the birds eye view of your training structure, so you’re missing vital elements that will help you reach your goals. Periodized training plans can be structured to train for a race, recover and build strength, set a PR or simply ensure you’re not overtraining on your way to an injury. In episode 31, Coach Val takes you through the

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39:40

When Training Gets Hard: Brain vs Body Reaction to...

Running on Carbs Podcast ·

2024/10/17

If you’re a runner, then inevitably you will find yourself staring down the barrel of a hard workout or race at some point.Running is simple but no one ever said it was easy. At some point a little voice in your head will tell you to stop, slow down or give up. Maybe you’re hitting new mileage distances that you’ve never run before or paces that you didn’t think were attainable. Then, when you least expect it, you start to hear that little voice in your head and your body starts to slow down, your

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47:36

Beyond Beans and Tofu: Plant-Based Protein for Active...

Running on Carbs Podcast ·

2024/10/10

Let’s talk about protein…what plant-based nutritional recovery plan would be complete without it?Athletes (and the general public alike) are fascinated with this macronutrient. Its grams are plastered in big letters on the front of food packages, added to bars, cereals and drinks and coveted in a way that would make a person think that protein is in short supply in natural foods. How much protein does a runner actually need every day? Are all of these bars and powders really necessary? And, are you

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53:39

8 Essential Running Tips for Novice Runners Over 40

Running on Carbs Podcast ·

2024/10/03

Running after 40 doesn’t have to be hard! In episode 28, Coach Val explores her 8 essential tips for novice runners over 40 to stay healthy and strong while starting out on their running journey. From the importance of regular strength training. to gradually building up to longer races without overloading your body, these insights provide a roadmap for sustainable running well after your 40’s.Need help creating a training plan for your running and fitness goals? Schedule a no-obligation,

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01:02:31

Vegan Tummy Test: Review of Plant-Friendly Energy Gels

Running on Carbs Podcast ·

2024/09/26

What keeps a runner moving? It’s the (simple) carbs! Of course, hydration plays a key role, as well. But, without the right nutrition, energy wanes. Muscles tire. Performance suffers. Energy gels are a primary, preferred fuel source for many runners due to their ease of use, convenience and efficiency.Not all gels are created equal—especially when it comes to being tummy-friendly while still delivering on the nutritional boost your body needs for top performance. Tune in to episode 27 of the

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66 results

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