Running on Carbs Podcast

This week's Nutrition Spotlight is all about the avocado — and yes, it's a fruit! From its impressive nutrient profile to its specific benefits for women runners over 40, Coach Val breaks down why this creamy green powerhouse deserves a permanent spot on your plate. We'll cover how avocados support everything from heart health and bone density to post-run recovery and hormone balance, plus some pr...

Struggling to fit strength work into your busy schedule? Exercise snacks—30 seconds to 5 minutes of strategic movement—are the time-pressed runner's secret weapon for building durability and preventing injury. In this episode, you'll discover what these mini-workouts actually accomplish (and what they don't), how to seamlessly integrate them into your packed day using anchor habits, and the five e...

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...

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 piv...

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...

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 stre...

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 pa...

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 rec...

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' unco...

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 Reade...

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 a...

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,...

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!...

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 Pra...

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 lik...

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 n...

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 af...

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 pat...

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, fro...

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 Linkt...

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....

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 successfu...

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...

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 b...

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 n...