Running on Carbs Podcast

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

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

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 relegated to beans and tofu as your primary source of protein for the rest of your life?
In episode 29 of the Running on Carbs Podcast, Coach Val discusses what the science says about protein requirements and how those recommendations relate to the endurance runner. She also covers the topic of bioavailability of protein and its relationship to a plant-based diet. So, the next time someone asks you, where do you get your protein, you’ll be prepared with far more than beans and tofu.
 
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
#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#healthyrunner #strengthforrunners#Marathontraining #Halfmarathontraining#5ktraining #Runfuel #runningtips#Runningmotivation #Runninglife#onlinerunningcoach #Runwithsoul

8 Essential Running Tips for Novice Runners Over 40

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, 20-minute strategy call with Coach Val to discuss your individual training 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#Marathontraining #Halfmarathontraining#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach #RunningTips

Vegan Tummy Test: Review of Plant-Friendly Energy Gels

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 Running on Carbs Podcast as Coach Val reviews 9 popular gels (plus a bonus) to find the best vegan options for race day, training, or long runs.
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 training plan for your running and fitness goals?
Schedule a no-obligation, 20-minute strategy call with Coach Val to discuss your individual training questions. Pick a date for your call here: https://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
 
September Apple Podcast Review Contest
Enter the September 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#Marathontraining #Halfmarathontraining#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach#energygels #veganfuel #RunningTips

You Can't Make Music without the Space Between the Notes

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 attended and how these types of events have a positive effect on running and life performance,
and create the pause…between the notes.
 
Need help creating a training plan for your running and fitness goals?
Schedule a no-obligation, 20-minute call with Coach Val to discuss your individual training questions and see if coaching with Running on Carbs is right for you. Pick a date for your call here: https://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
 
Download your plant-based kitchen tool essentials list:
https://mailchi.mp/running-on-carbs/plant-based-kitchen-essentials
 
September Apple Podcast Review Contest
Enter the September 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#Marathon #Halfmarathon#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach

Running Etiquette You Didn't Learn in Kindergarten

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 line (a very helpful skill at race start lines when hitting the porta-loo before the starting horn sounds).
But, she didn’t teach me everything that I would need to be a gracious and thoughtful runner so, in this episode I’ll highlight some runner etiquette you may be wondering about.  
Is it impolite to pass other runners without waving?
Can runners use the bike lane?
What about running in groups?
Fresh off my 10k tune-up race, I also share a race day recap and then I top off the episode with a bonus segment on racing etiquette, because you probably didn’t learn this in kindergarten either!
Need help creating a training plan for your running and fitness goals?
Schedule a no-obligation, 20-minute call with Coach Val to discuss your individual training questions and see if coaching with Running on Carbs is right for you. Pick a date for your call here: https://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
Download your plant-based kitchen tool essentials list:
https://mailchi.mp/running-on-carbs/plant-based-kitchen-essentials
 
September Apple Podcast Review Contest
Enter the September 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#Marathon #Halfmarathon#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach

Boost Confidence & Steady Race Nerves with this One Training Element

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 takes the fear of the unknown out of the situation. Then, we are free to focus on our performance and live in the moment, rather than in our heads.
In this episode, Coach Val talks about the importance of tune-up races and how to properly structure them into a training plan at any distance.
Mentioned in this episode:
https://runningintheusa.com/
 
Need help creating a training plan for your running and fitness goals?
Schedule a no-obligation, 20-minute call with Coach Val to discuss your individual training questions and see if coaching with Running on Carbs is right for you. Pick a date for your call here: https://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
 
Download your plant-based kitchen tool essentials list:
https://mailchi.mp/running-on-carbs/plant-based-kitchen-essentials
 
September Apple Podcast Review Contest
Enter the September 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
Read the blog Running on Carbs Blog
 
Music by BoDleasons (Wings of Your Freedom) from Pixabay
 
#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#Marathon #Halfmarathon#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach

Ditch the Gym: Create a runner's workout space at home

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 creating a strength plan for your running or fitness goals?
Schedule a no-obligation, 20-minute call with Coach Val to discuss your personal training questions and see if coaching with Running on Carbs is right for you. Pick a date for your call here: https://runningoncarbs.hbportal.co/public/6614a8d9a027ad001f10db35
Download your plant-based kitchen tool essentials list:
https://mailchi.mp/running-on-carbs/plant-based-kitchen-essentials
 
August Apple Podcast Review Contest
Enter the August 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
Music by BoDleasons (Wings of Your Freedom) from Pixabay
 
#Runningoncarbs #runcoach#run #womenwhorun#Plantbasedlifestyle #Plantbasedlife#Plantbasedrunner #plantbasedcoach#Runner #Running #veganrunner#Marathon #Halfmarathon#5ktraining #Runfuel#Runningmotivation #Runninglife#onlinerunningcoach