Running on Carbs Podcast

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/4fwXpr...

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 Thi...

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 pa...

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...

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 aroun...

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 a...

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...

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 easi...

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 Ha...

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. Sh...

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 en...

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 le...

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...

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.   N...

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 deli...

What keeps a symphony of instruments from sounding like noise? It’s the space between the notes that makes the music. Without the intentional pauses, all the instruments just blend together in one big bundle of sound. No emotion. No intonation. Just noise. In episode 26 of the Running on Carbs Podcast, Coach Val shares her personal experience and takeaways from a recent Goddess Gathering she atten...

My kindergarten teacher was awesome! She taught us all sorts of life lessons and people skills that translated well into daily life and carried me through to adulthood with a genuine foundation. We learned which side of stairs were the “up” side and which side were the “down”. We also learned how to be courteous to our classmates, take turns, cooperate on the playground and stand in a straight lin...

You’ve trained for months, and you want to show up at the starting line of your race confident and prepared. What is the one thing you can do to hit the turbo boost button on your confidence gauge? Practice! And, I don’t just mean running. You actually have to practice the art and science of racing and the logistics that come with it. Like anything else in life, when we know what to expect, it tak...

You know that strength training will make you a stronger runner, but you can’t stand the gym. No problem! Ditch the gym and use these 10 simple pieces of equipment to make you a stronger, more durable runner without the hassle or expense of a gym membership. In this episode, Coach Val covers 10 foundational pieces of equipment that you can fit into almost any at-home workout space.   Need help cre...

Why is running good for you? If you answered that it develops fitness and builds a strong body, then you’re sorely mistaken. Although running certainly builds fitness, building strong bodies wouldn’t even make the list of most biomechanics specialist and physical therapists, according to the author of Running Rewired, Jay Dicharry. In this episode of Running on Carbs Podcast, Coach Val shares some...

A plant-based kitchen looks like any other kitchen, but there are some essential tools that make eating a plant-based diet easier and more versatile. In this episode, Coach Val covers four essential kitchen tools that every plant-based kitchen needs to operate efficiently and easily. But, there are more kitchen tools you may want and need, so download all 9 kitchen tool essentials on the supplemen...

Training for and running a half marathon is a goal for many runners. It’s an ideal distance; long enough to require training, challenging enough to see continuous improvement as you gain experience and fitness, yet short enough to recover in a manageable timeframe. The magic is all in the training and for busy professionals with full-time work and household responsibilities, fitting it all in can...

We’re celebrating for the second week in a row! This week, Coach Val is celebrating her 7-year Veganniversary, which is the anniversary of when she went vegan and adopted a plant-based lifestyle. There have been a lot of lessons learned in that time and she shares with the listeners and viewers what she’s learned and perspectives she’s gained through her experience. August Apple Podcast Review Con...

It’s Coach Val’s birthday week! She’s another year closer to the big 5-0 and excited about the prospects ahead of her. Join Coach Val this week for a slightly different kind of episode where she pulls back the curtain on how she came to coaching and her personal philosophy on running, coaching and working with other busy, professional women. As mentioned in this episode: Schedule a no-obligation,...

The mental side of racing and training is often neglected. The old adage, “Running is 90% mental and the rest is physical” still gets bantered around but there is little substance to make it useful in everyday training. Whether an elite or novice, there comes a time in the race that your body hurts and says it can’t go on, and that’s when your mind must take over. Are you prepared for this moment?...