Running on Carbs Podcast

The Sacred Long Run: 3 Key Variables to Transform Your Weekly Ritual

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

Acupuncture for Endurance Runners: An Interview with Dr. Julie Jerkins

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 overall health to keep you on the road for years to come.
Whether you're healing from an injury, preparing for your next big race, or looking for ways to recover smarter and train more sustainably, this conversation will give you a new appreciation of this ancient form of healthcare. You may never look at acupuncture the same way again!
 
If you are in the San Diego, California region, reach out to Dr. Julie directly for a consultation:
Dr. Julie Jerkins, DACM, L.Ac
Rejuvenation Healing Center
RejuvHeal.com
858-405-8808
 
Resources & Helpful Links 
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
Introverted but Willing to Discuss Running Notebook
https://amzn.to/3DOr81y
All Things Come to She Who Hustles While She Waits Notebook
https://amzn.to/3PtXpO4
 
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
 
Running on Carbs Linktree https://linktr.ee/runningoncarbs
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

Lazy Runner: Insult or High Praise? You Decide

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, fitness, or just the love of it, this episode celebrates all the seasons of running.
👉 Tune in to discover how to honor your own running journey, lazy days included!
Resources & Helpful Links
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
 Introverted but Willing to Discuss Running Notebook
https://amzn.to/3DOr81y
 All Things Come to She Who Hustles While She Waits Notebook
https://amzn.to/3PtXpO4
 
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
 
Running on Carbs Linktree https://linktr.ee/runningoncarbs
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

Nutrition Spotlight: Kale

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, you’ll uncover something you never knew about kale's role in athletic performance.
As mentioned in this episode:
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
Introverted but Willing to Discuss Running Notebook
https://amzn.to/3DOr81y
All Things Come to She Who Hustles While She Waits Notebook
https://amzn.to/3PtXpO4
 
https://nutritionfacts.org/topics/kale/
https://nutritionfacts.org/blog/high-oxalate-greens-and-kidney-stones/
https://www.nutritionix.com/
 
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
 
Running on Carbs Linktree
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 commission from qualifying purchases.
Music by BoDleasons (Wings of Your Freedom) from Pixabay

A Beginner’s Roadmap to Running—Start Your Running Journey Here

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 Val (*paid affiliate link)
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
 
Order training plans https://finalsurge.com/coach/RunningOnCarbs
The 1-week plan described in this episode is from the "6 weeks to a 5k race (walk/run) plan".
 
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
 
Running on Carbs Linktree https://linktr.ee/runningoncarbs
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 https://www.youtube.com/@RunningOnCarbs
Running on Carbs Blog https://running-on-carbs.com/
 
*As an Amazon Associate, I earn commission from qualifying purchases.
Music by BoDleasons (Wings of Your Freedom) from Pixabay

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

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 first" and how this applies directly to your running journey. We'll explore the real reason most New Year's resolutions fail and how you can avoid this common trap that derails so many athletes. You'll learn about a powerful shift in thinking that turns sporadic running into an unshakeable habit, along with practical strategies to overcome overly optimistic plans and how they lead to missed workouts. We'll discuss how to transform from "someone who runs" to "a committed runner," and reveal the secret to making plant-based nutrition a sustainable lifestyle rather than a temporary diet.
Key Takeaways
Success in running and nutrition begins with identity-based change, not just goal-setting. We explore how small, consistent decisions shape your athletic identity more than grand gestures ever could. You'll learn why success comes from preparing and planning, not waiting for motivation to strike. We discuss the transformative power of community and accountability in maintaining long-term changes, and why focusing on one significant change at a time leads to better results than trying to overhaul everything at once.
 
As mentioned in this episode:
Running Journal log book by Coach Val (*paid affiliate link)
https://amzn.to/4fwXpr5
 
Episode 34: 10 Efficient Meal Prep Tips for Plant-Based Runners
https://podcasts.apple.com/us/podcast/10-efficient-meal-prep-tips-for-plant-based-runners/id1739496562?i=1000676934980
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://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
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/
*As an Amazon Associate, I earn from qualifying purchases.
Music by BoDleasons (Wings of Your Freedom) from Pixabay

The Ultimate Holiday Gift Guide for Plant-Based Runners: Gear You’ll Love to Give and Receive

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 you’re treating yourself or shopping for someone who finds joy in running and wellness, this gift guide has something for every active woman this holiday season. Tune in and get ready to spread cheer—one thoughtful gift at a time! 🎄👟
Running Journal log book by Coach Val
https://www.amazon.com/dp/B0DQJ8GJZ4
Download your Vegan Gel Comparison chart:
https://mailchi.mp/running-on-carbs/2imypf46hx
Download a comparison chart and nutritional breakdown for each of the gels reviewed in this episode including prices at the time of airing.
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://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
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/
Music by BoDleasons (Wings of Your Freedom) from Pixabay

I Eat Hills for Breakfast and You Can Too

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 challenge!
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://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
 
FREE Plant-Based Meal Prep Weekly Planner DOWNLOAD NOW
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/
Music by BoDleasons (Wings of Your Freedom) from Pixabay