Running on Carbs Podcast

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

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

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

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

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

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

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

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