Running on Carbs Podcast

The Treadmill: Your Speed Work Secret Weapon

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 while reducing risk of injury.
 
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

Finding Gratitude in the Midst of Chaos

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 Carbs Podcast, Coach Val talks about why she’s grateful this year for the little things. In a personal moment, she shares why this podcast and her work as a coach has such deep meaning to her personally, and how she hopes to positively impact those around her.
Have a very Happy Thanksgiving and run your best life…on carbs!
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

Plant-Based Thanksgiving Flops, Swaps, Hits and Tips

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 morning 5k Turkey Trot and the Thanksgiving feast!
Have a very Happy Thanksgiving and run your best life…on carbs!
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
 
Resources mentioned in this episode:
Vegan Instant Pot Pumpkin Lasagna Soup
https://rainbowplantlife.com/instant-pot-pumpkin-lasagna-soup/
Stuffed Roasted Butternut Squash
https://itdoesnttastelikechicken.com/stuffed-roasted-butternut-squash/
The Best Stuffed Mushrooms Ever
https://highvibelifestyle.com/the-best-stuffed-mushrooms-ever/
Vegan Cheesecake Recipe
https://chocolatecoveredkatie.com/vegan-cheesecake-recipe/
Maple Balsamic Brussels Sprouts and Cranberries
https://www.runninginaskirt.com/brussels-sprouts-for-thanksgiving-brussels-sprouts-and-cranberries/
Cinnamon Roasted Sweet Potatoes and Cranberries
https://www.littlebitsof.com/cinnamon-roasted-cranberries/
 
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

10 Efficient Meal Prep Tips for Plant-Based Runners

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 learn how effective planning ensures you’re getting the nutrients and balance you need to support your training goals. Whether you’re new to meal prep or looking for fresh ideas, tune in to discover simple strategies that can elevate your plant-based running journey!
FREE Plant-Based Meal Prep Weekly Planner DOWNLOAD NOW
It’s not too late to join Coach Val in the Running on Carbs World Vegan Month Pledge. Click this link to TAKE THE PLEDGE
Replace 1 meal each day with 100% plant-based ingredients. It’s easier than you think! Plus, you’ll receive tips, recipes and encouragement all month long to give you the support you need for success.
Resources mentioned in this episode:
Macrofactor
AnyList
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.
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

Redemption Half Marathon 1 Year After a Femoral Neck Stress Fracture

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 Pledge.
Click this link to TAKE THE PLEDGE
Replace 1 meal each day with 100% plant-based ingredients. It’s easier than you think! Plus, you’ll receive tips, recipes and encouragement all month long to give you the support you need for success.
 
Need help creating a structured periodized running plan 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
#WorldVeganMonth#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#healthyrunner #strengthforrunners#Marathontraining #Halfmarathontraining#5ktraining #Runfuel #runningtips#Runningmotivation #Runninglife#onlinerunningcoach #Runwithsoul

Maximize Your Taper for Peak Race Performance & Intro to World Vegan Month Pledge

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 strong come race day!
 
In this episode, Coach Val kicks off the November 1st launch of the Running on Carbs World Vegan Month Pledge.
Click this link to TAKE THE PLEDGE
Replace 1 meal each day with 100% plant-based ingredients. It’s easier than you think! Plus, you’ll receive tips, recipes and encouragement all month long to give you the support you need for success.
 
Need help creating a structured periodized running plan 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
#WorldVeganMonth#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#healthyrunner #strengthforrunners#Marathontraining #Halfmarathontraining#5ktraining #Runfuel #runningtips#Runningmotivation #Runninglife#onlinerunningcoach #Runwithsoul

Decoding the Periodized Training Plan for Runners

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 structure of a periodized training program. She breaks down the elements of a plan and how to use it to train for a race or keep you on track all year long. There is a time to train and a time to recover, but without a periodized plan it’s hard to tell if you’re coming or going.
Need help creating a structured periodized running plan 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
October Apple Podcast Review Contest
Enter the October drawing to win an 8-week customized training plan!! Please consider subscribing and sharing this podcast with other plant-based masters athletes who can use tips and encouragement. When you do, you’ll be entered to win an 8 week, customized training plan when you share a screenshot of the podcast episode and tag @Running.on.Carbs in your post. A new winner will be announced once a month.
 
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
 
#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#healthyrunner #strengthforrunners#Marathontraining #Halfmarathontraining#5ktraining #Runfuel #runningtips#Runningmotivation #Runninglife#onlinerunningcoach #Runwithsoul

When Training Gets Hard: Brain vs Body Reaction to Fatigue

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 heart rate quickens and you start down the path toward bonking.
But wait!
Someone in the crowd yells, “The finish line is around the corner!” As it comes into sight, you start to move faster. From somewhere in the ether, you find the energy pick up your pace and sprint to the final finish line. Where does that energy come from and how did you ever get to that low point in the first place with so much energy still left in reserves?
In episode 30 of the Running on Carbs Podcast, Coach Val talks about the complex (and controversial) Central Governor Model of Fatigue and its impact on everything from mundane runs to marathons. She covers why the model has merit and where it’s lacking clarity. Most importantly, she covers how to use your understanding of the Central Governor during your next run to assess your own readiness, or if the Governor has your back.
 
Need help creating a plant-based nutrition plan 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
 
October Apple Podcast Review Contest
Enter the October drawing to win an 8-week customized training plan!! Please consider subscribing and sharing this podcast with other plant-based masters athletes who can use tips and encouragement. When you do, you’ll be entered to win an 8 week, customized training plan when you share a screenshot of the podcast episode and tag @Running.on.Carbs in your post. A new winner will be announced once a month.
 
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
As mentioned in this episode:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854881/
https://www.polar.com/en/journal/central-governor-theory?srsltid=AfmBOorBcr-slzH9hsUBw23AQKrgnq4o5Z_V1A_6PhxaUsi159yGrgxM
#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#healthyrunner #strengthforrunners#Marathontraining #Halfmarathontraining#5ktraining #Runfuel #runningtips#Runningmotivation #Runninglife#onlinerunningcoach #Runwithsoul