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