Running on Carbs Podcast

Ever wonder what that quiet corner-of-the-gym machine is really doing for people? In Episode 67, Coach Val explains why rowing has dethroned the bike as her favorite cross-training tool. She covers why it works so well for runners and endurance athletes: it’s low impact, good for zone 1-2 training, and builds the back, core, and posterior chain that runners often neglect.

Then she breaks down the three types of rowers (air, water, and magnetic) and shares why she chose the Merach RS3 Scull. She also shows how she fits a bike, treadmill, and rower into her small office, and explains how rowing fits into a weekly run schedule. Plus, a technique tip and her favorite YouTube rowing instructor.

Correction: Apparently, I have trouble spelling in this episode and completely butchered the spelling of s-c-u-l-l rower. Not skull. Hey, it’s almost Halloween here in the U.S.; let’s just go with it.

Mentioned in this episode:

Merach RS3 Scull Rower

https://amzn.to/3VP3SJT

Just Row with Austin, YouTube channel

https://www.youtube.com/@just_row

Other useful links:

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Master Your First Masters Marathon: A Guide for Aspiring Runners in Their 40s and Beyond

https://amzn.to/4pNulAP

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

Running Journal log book by Coach Val

https://amzn.to/4fwXpr5

Need help creating a supportive plant-based 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

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

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Mentioned in this episode:

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Hold Strong, Run Long 28-Day Plank Challenge

📅 February 1-28, 2026

💪 1 plank per day (1+ minute)

📱 App tracking included

👥 Community accountability

💰 Just $5

Build the core strength your running needs in just 1-5 minutes per day.

Who's in? 👇

Link to join: https://mailchi.mp/3e12a970fbf0/plankchallenge

American Heart Association article: https://www.heart.org/en/news/2019/10/25/an-avocado-a-day-may-help-keep-bad-cholesterol-at-bay

Master Your First Masters Marathon: A Guide for Aspiring Runners in Their 40s and Beyond

https://amzn.to/4pNulAP

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

Running Journal log book by Coach Val

https://amzn.to/4fwXpr5

Need help creating a supportive plant-based 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

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Hold Strong, Run Long 28-Day Plank Challenge

Link to join: https://mailchi.mp/3e12a970fbf0/plankchallenge

📅 February 1-28, 2026

💪 1 plank per day (1+ minute)

📱 App tracking included

👥 Community accountability

💰 Just $5

Build the core strength your running needs in just 1-5 minutes per day.

Who's in? 👇

Link to join: https://mailchi.mp/3e12a970fbf0/plankchallenge

Master Your First Masters Marathon: A Guide for Aspiring Runners in Their 40s and Beyond

https://amzn.to/4pNulAP

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

Running Journal log book by Coach Val

https://amzn.to/4fwXpr5

Need help creating a supportive plant-based 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

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Mentioned in this episode:

Coach Val’s 50th birthday marathon:

Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Need help creating a supportive plant-based 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

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.  

Mentioned in this episode:

Coach Val’s 50th birthday marathon:

Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Need help creating a supportive plant-based 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

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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 Wicked Fast Poconos and the Wicked Fast 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.

Mentioned in this episode:

https://www.usaenduranceevents.com/

Wicked Fast Montana and Wicked Fast Poconos, and San Diego Holiday Half Marathon

Connect with Lee Ann Yarbor at [email protected]

Instagram 

Coach Val’s 50th birthday marathon:

Jack and Jill Downhill Marathon in Washington state (owned by Run Super Series) https://jackjillmarathon.com/

Running on Carbs Linktree https://linktr.ee/runningoncarbs

Need help creating a supportive plant-based 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

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

Running Journal log book by Coach Val

https://amzn.to/4fwXpr5

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 

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

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 

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

As mentioned in the episode:

Season 1 Episode 24: Boost Confidence & Steady Race Nerves with this One Training Element

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay

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.

Sign up here  https://mailchi.mp/ff1bb70ec34d/arcprogram

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

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

Kindle Version: Meals That Move You: 10 Efficient Meal Prep Tips for Plant-Based Runners by Coach Val

https://amzn.to/4fFyd1B

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 that helps to support this podcast and keep it ad-free.

Music by BoDleasons (Wings of Your Freedom) from Pixabay