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