Running on Carbs Podcast is hosted by Coach Val, a wife, empty-nester mom and executive level professional who has a love and passion for helping other driven women pursue their own running goals and plant-based way of eating. We talk about everything running related from training for races to mindset to prepping plant-based meals that fit a busy lifestyle. There are no apologies for loving carbs on this podcast! Yeah, protein is important, and we’ll talk about that too, but carbs are our jam. Although, we do [mainly] focus on the healthy kinds.
Coach Val is a double certified run coach through UESCA and RRCA. She is also a National Certified Personal Trainer and Fitness Nutrition Coach that specializes in plant-based nutrition and a Correctional Exercise Specialist.
Music by BoDleasons (Wings of Your Freedom) from Pixabay
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This week's Nutrition Spotlight is all about the avocado — and yes, it's a fruit! From its impressive nutrient profile to its specific benefits for women runners over 40, Coach Val breaks down why this creamy green powerhouse deserves a permanent spot on your plate.
We'll cover how avocados support everything from heart health and bone density to post-run recovery and hormone balance, plus some practical tips for picking, storing, and incorporating them into your everyday eating. Whether you're a seasoned avocado fan or just getting started, this episode will give you a whole new appreciation for this plant-based staple.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Exercise Snacks - Small Moves, Big Impact for Busy Runners
Season 2 · Episode 65
Monday, January 19, 2026 • Duration 36:19
Struggling to fit strength work into your busy schedule? Exercise snacks—30 seconds to 5 minutes of strategic movement—are the time-pressed runner's secret weapon for building durability and preventing injury.
In this episode, you'll discover what these mini-workouts actually accomplish (and what they don't), how to seamlessly integrate them into your packed day using anchor habits, and the five exercise categories that give runners the most bang for their buck. Plus, learn why planks are the ultimate exercise snack and how the Hold Strong, Run Long challenge can help you build consistency starting February 1st.
eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val
Plant-Based Carb Loading: Countdown to Marathon and Fueling On the Go
Season 2 · Episode 64
Friday, August 8, 2025 • Duration 53:43
Want to know what plant-based carb loading for a marathon looks like in real life? Whether you’re traveling by car or by plane, race travel adds a whole new layer of logistics to the carb loading process.
In this episode, Coach Val shares the details of how she effectively carb loaded for her 50th birthday marathon while traveling by plane and car. She’s got tips galore for hotel cooking, getting prepared and staying on track.
Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
50th Birthday Marathon Race Recap: Jack & Jill's Downhill Marathon
Season 2 · Episode 63
Thursday, July 31, 2025 • Duration 01:07:50
After 4 months of training and 2 years of recovery from a serious stress facture, join Coach Val as she recaps her triumphant return to the marathon on her 50th birthday.
In this episode, Coach Val describes the Jack and Jill’s Downhill Marathon logistics, the course, terrain, and offers helpful tips for a successful downhill race. Listen in as she recounts the good, the bad, and the necessary pivots along the way toward the 26.2 finish line.
Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
Future of Downhill Courses on BQ Times with Jack and Jill Race Series Founder, Lee Ann Yarbor
Season 2 · Episode 62
Thursday, June 26, 2025 • Duration 01:05:32
In episode 62, Coach Val talks with Lee Ann Yarbor, the owner and race director of USA Endurance Events; the host of several popular net-downhill Boston Qualifying race courses, including the Jack and Jill Poconos and the Jack and Jill Montana races, among others.
For years, Boston Marathon hopefuls have flocked to net-downhill races to gain a qualifying time advantage. However, with the increase in qualified applications and only a limited number of bibs available, the BAA announced on June 16, 2025, new qualifying standards for net downhill courses.
How will this change affect runners on the edge of qualifying? Listen in as Coach Val and Lee Ann discuss the impact this change may have, and the subtle and not-so-subtle effects of downhill courses.
Need help creating a supportive plant-based nutrition plan and running program to support your training and fitness goals?
Life + Marathon Training = Grace
Season 2 · Episode 61
Monday, June 23, 2025 • Duration 30:26
It’s been a minute since our last podcast episode, but Coach Val is still on track to complete her 50th birthday marathon in 5 weeks. In today’s episode, she talks about what’s been interfering with the podcast schedule and how she’s coping and flowing with it all.
Listen in for peak marathon training nutrition tips when fatigue starts setting in during those extra-long runs and how to fit in strength training when it seems like there are fewer hours left in the day.
Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
Get ready for another deep dive into a plant-based nutritional meal staple in episode 60 of the Running on Carbs Podcast.
Discover why garbanzo beans (also called chickpeas) are the ultimate plant-powered fuel for women runners over 40. From sustained energy and muscle recovery to hormonal balance support, Coach Val explores the complete nutritional profile, shares creative meal ideas for every part of your day, and reveals the magic of aquafaba. Plus, get practical tips for seamlessly incorporating this protein-packed legume into your training routine and weekly meal prep.
Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val
Marathon Month: Tune-up Race Recap: La Jolla 1/2 Marathon
Season 2 · Episode 59
Thursday, May 22, 2025 • Duration 01:02:38
In Episode 59 of the Running on Carbs Podcast, Coach Val continues her dive into "Marathon Month" with a recap of the La Jolla Half Marathon tune-up race.
Learn the benefits of a tune-up race within a longer training plan and how to incorporate it into your next race plan. If you’ve ever wondered what it’s like to run along the coast of southern California, you’ll love Coach Val’s mile-by-mile recap of this iconic course.
Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val
Marathon Month: Peak Long Run - A Comparison of Top Coaching Philosophies
Season 2 · Episode 58
Thursday, May 15, 2025 • Duration 44:31
In Episode 58 of the Running on Carbs Podcast, Coach Val continues her dive into "Marathon Month" by exploring one of the most debated topics in marathon training: how far should your peak long run be?
In this episode we’ll compare four distinct coaching philosophies from renowned marathon experts - Jeff Galloway's ambitious 29-mile approach, Hal Higdon's traditional 20-mile cap, the Hansons' unconventional 16-mile maximum, and Jack Daniels' time-based strategy.
Each method offers unique physiological and psychological benefits for different types of runners. Whether you're training for your first marathon or looking to improve your performance, this episode breaks down the science and reasoning behind these approaches to help you determine which training philosophy best suits your individual needs, goals, and recovery abilities.
As mentioned in the episode:
Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
eBook Download (Free option): Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val
My Intuition Wears Running Shoes: How Marathon Training Connects You to Your Higher Self
Season 2 · Episode 57
Friday, May 9, 2025 • Duration 53:07
Welcome to episode 57 of the Running on Carbs Podcast!
Continuing with Marathon Month, Coach Val takes a different twist on marathon training this week. Listen in as she shares her spiritual journey via her marathon training and offers ideas for using your running program to bring a deeper connection to your spirit through training.
As mentioned in the episode:
Join the ACR Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Join the ARC Program (Advanced Reader Copy Program) and get early access to all of Coach Val’s books before they hit the stores. The program is free to join, and there is no obligation to participate. You’ll receive an invitation to receive a free copy whenever a new book is launched.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
Affiliate links included. As an Amazon Associate, I earn a small commission from qualifying purchases that helps to support this podcast and keep it ad-free.
