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Shalane's Fave Foods For Marathon Training

Shalane's Fave Foods For Marathon Training

Shalane Flanagan's Favorite Dishes While Training for the  NYC Marathon 

By Natalie Bickford, MS

The NYC Marathon is sneaking up on us and Shalane is getting mentally and physically ready to crush it! She knows the food she puts into her body is just as important as the miles and hours she spends training.

Shalane doesn’t count macros or calories, instead she listens to her body and fuels it accordingly with nourishing whole foods and healthy fats. Right now she’s at the peak of her training and her body is craving salty foods and hearty and hydrating soups (she told us via a recent text message!). Below are her current favorites from Run Fast. Eat Slow. and Run Fast. Cook Fast. Eat Slow. 

To celebrate Shalane's return to NYC, check out these awesome Vinyl Transfer Stickers now available on our site with motivational mantras like the famous "F*$% Yeah!" 


Shalane’s Top Marathon Training Recipes

RFCFES = Recipe in Run Fast. Cook Fast. Eat Slow. 

RFES = Recipe in Run Fast. Eat Slow. 

Rad Raspberry Beet Smoothie Bowl (RFCFES, p. 56)

This vibrant smoothie bowl is an easy way to pack in healthy fats, veggies, complex carbs and protein. Shalane loves adding beets to her diet because they're rich in minerals.


Superhero Muffins (RFES, p. 42 and RFCFES, p. 60-63)

Shalane never tires of our famous muffins, especially with all the different flavor variations in her new cookbook! She’s loving the Pumpkin Spice version right now to cozy up with in the cold weather at altitude. Another favorite is the Beet Molasses version for an extra iron boost!

Spinach and Sausage Frittata (RFCFES, p. 79)

Shalane loves throwing this frittata together because it’s super simple, nourishing and a great way to use up her leftover veggies from the week. It's great for breakfast, lunch, dinner or as a hearty snack.

Thai Quinoa Salad (find the recipe here or in RFCFES, p. 90)

This is Shalane’s favorite salad in Run Fast. Cook Fast. Eat Slow. It’s the perfect balance of salty, sweet, and crunchy that she craves after a long day of training. The rainbow of veggies and herbs along with the olive oil fights off inflammation.

Kale Radicchio Salad with Farro (find the recipe here or in RFES, p. 80)

This one is Shalane’s favorite salad from Run Fast. Eat Slow. and is still on repeat in her kitchen. It’s full of bone-building nutrients like calcium and vitamin K and rich in anti-inflammatory fats. Not to mention it’s tossed in our favorite drool-worthy Lemon Miso Dressing!

Superfoods Soup (RFCFES, p. 112)

This mineral-rich, immune-boosting soup is another regular in Shalane’s meal prep rotation. The warming, creamy coconut curry broth helps fend off viruses during cold season and fights off inflammation. She loves adding boneless skinless chicken thighs for extra protein and flavor.

→ Directions for adding chicken: Follow the recipe and add one pound of boneless skinless chicken thighs to the pot along with the sweet potatoes, etc… After it’s simmered for 20 minutes, check to make sure the chicken is cooked through. Transfer them from the pot to a cutting board and use two forks to shred it up. Return it to the pot along with the kale. Boom!

Fartlek Chili (RFES, p.105)

This is one of Shalane’s favorite comfort foods after a long winter run. It’s super satisfying, nourishing and instantly warms her soul! She adds grass-fed ground beef or bison for extra protein and iron.

Power Bowls (RFCFES, p. 122)

Our power bowl formula is our favorite way to throw together a quick lunch or dinner in a pinch. It has all the components of a nourishing meal: complex carbs, healthy fats, protein, and nutrient-rich veggies. Shalane's current favorite is the Pulled Pork Burrito Bowl (RFCFES, p. 123).

Chocolate Peanut Butter Cups (RFCFES, p. 210)

It’s no secret that Shalane is a chocoholic and it was love at first bite when she first tested this recipe! It just so happens that chocolate is rich in iron and magnesium -- two important minerals for runners!

Runner's Recovery Iced Tea (RFES, p. 36 or purchase it here!)

Shalane loves sipping on this tea after a long training session. The blend of hibiscus, lemongrass, alfalfa, chamomile and horsetail fights off inflammation, reduces stress, and supports healthy digestion.

We hope this gets you motivated to get cooking! For more inspiration, check out our potluck dinner menus and our Marathon Training 7-Day Meal Plan!


Shalane with co-author Elyse Kopecky making the Chocolate Dipped Matcha Energy Balls in Run Fast. Cook Fast. Eat Slow. 


Natalie is a nutritionist and personal chef in Portland, OR who specializes in women's health and sports nutrition. She loves creating simple, nourishing meals and recipes to fuel your life. Find Natalie at nataliecooks.com. 

Photos by Alan Weiner

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