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Run Fast. Cook Fast. Eat Slow.: Quick-Fix Recipes for Hangry Athletes
NEW YORK TIMES BESTSELLER • IACP AWARD FINALIST • Cook the recipes that Shalane Flanagan ate while training for her historic TCS New York City Marathon win!
Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you.
Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and thirty-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time.
Run Fast. Eat Slow. taught runners of all ages that healthy food could be both indulgent and incredibly nourishing. Now, Olympian Shalane Flanagan and chef Elyse Kopecky are back with a cookbook that’s full of recipes that are fast and easy without sacrificing flavor. Whether you are an athlete, training for a marathon, someone who barely has time to step in the kitchen, or feeding a hungry family, Run Fast. Cook Fast. Eat Slow. has wholesome meals to sustain you.
Run Fast. Cook Fast. Eat Slow. is full of pre-run snacks, post-run recovery breakfasts, on-the-go lunches, and thirty-minutes-or-less dinner recipes. Each and every recipe—from Shalane and Elyse’s signature Superhero muffins to energizing smoothies, grain salads, veggie-loaded power bowls, homemade pizza, and race day bars—provides fuel and nutrition without sacrificing taste or time.
256 pages, Hardcover
First published January 1, 2018
655 people are currently reading
1133 people want to read
About the author
Shalane Flanagan
7 books64 followersShalane Flanagan is an Olympic medalist, four-time Olympian, American record holder, and world-class marathoner. She finished second at the 2010 NYC marathon and ran the fastest time ever by an American woman at the 2014 Boston Marathon, completing the race in 2:22.02. At the 2014 Berlin Marathon, Shalane ran a personal best of 2:21.14, the second-fastest time ever by an American woman.
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Displaying 1 - 30 of 131 reviews
October 21, 2018
Somehow I’ve become the kind of person that reads whole cookbooks.
August 27, 2021
While the idea of me being a runner is laughable and I in no way consider myself to be an athlete, I was drawn to this cookbook by the word "Hangry" because that most certainly describes me.
There are so many reasons I love this cookbook. First, it follows a layout that I like with cookbooks. There are plenty of pictures of the recipes, the ingredients list and the directions are easy to find and follow, there is a blurb describing each recipe for context, and there is a list of each recipe included in each section WITH A PAGE NUMBER for the recipe! Honestly that seems like such an obvious choice but it is shocking to me how many popular cookbooks don't have that (cough Magnolia Home cough). Though, I AM still waiting for cookbooks to have one master table of contents at the beginning that includes page numbers for sections AND page numbers for all the recipes included in that section so that I don't have to consult multiple tables of contents or weed through the index before I'm able to find the recipe I'm looking for. Sigh.
Second, the authors recognize that people will want to make swaps for preferred ingredients or ingredients they have on hand, and offer information about how to do so freely and without condescension (take notes, Ina Garten). For example, in the muffin recipes the authors have almond flour listed in the ingredients, but they explain how to swap for whole wheat flour or whole wheat pastry flour if desired. For most recipes they also have notes about how to make the recipes gluten free or vegan. Some of those notes are pretty obvious ("Vegan: Omit dairy" for example), but I appreciate the gesture. At least they aren't telling me to use vegan cheese instead of dairy cheese! Gross.
Third, the recipes are delicious, non-repetitive, and utilize a variety of healthy ingredients but not a ton of specialty ingredients. I recognize not everyone has the same definition of "specialty ingredients" and for some a lot of what the authors suggest might not be a pantry staple. There are some ingredients that I would consider specialty--coconut water, almond flour, and miso for example--But, since the authors give options I usually have one of the choices on hand, and I don't mind buying a *few* specialty ingredients. So, I suppose it depends on what you like to buy and if you are comfortable spending money on things you might not normally buy, but for me the ingredients fit in with the types of ingredients I usually like to cook with (for example, whole wheat flour, coconut oil, almond milk, almond butter) which means I am much more likely to make a lot of the recipes. My favorite recipe (and my 3 year old's favorite) is the raspberry beet smoothie bowl. A smoothie bowl is such a great concept that I have never encountered before, but we have been loving it! Who else's 3 year old regularly eats beets for breakfast?? Other recipes we have tried and loved include Can't Beet Me Smoothie, Thai Quinoa Salad, Superhero muffins, Turkey Trot meatballs, and Sweet Potato Waffles. I also like that the authors give ideas about how to utilize leftovers in other recipes or point out to make extra of one ingredient in order to add it to another recipe. Those are meal prep tips I have been incorporating for awhile on my own, so I appreciate a cookbook that helps me do it without me having to think about it by myself. Anything that relieves the mental load of meal planning wins a gold star from me!
Fourthly, I have to give a lot of love for the recipes with beets because I LOVE beets but have never known what to do with them besides putting them in a salad. This cookbook gives lots of ideas, like the aforementioned smoothies and even a beet muffin recipe. I will probably buy this cookbook after I return it to the library for the beet recipes alone.
Another reason I really love this cookbook is because I have found it to be both versatile and delicious for adapting to Cycle Syncing, which is when you eat certain foods based on what phase of the menstrual cycle you are in in order to improve hormonal balance. Many of the recipes include foods that are helpful for cycle syncing, like beets, pumpkin seeds, flax seeds, miso, and of course tons of vegetables. Having this cookbook has really breathed new life into my cycle syncing and I'm so grateful for anything that helps me cycle sync, isn't fussy, AND my family likes it.
One minor complaint is that I wish each recipe gave a yield. Sometimes I can make a recipe and guess from elsewhere in the instructions about how many servings it would make (for example, in the smoothie bowls it doesn't tell you that it makes two servings right off the bat. But, in the directions it tells you to divide the smoothie amongst two bowls or to refrigerate one half for another day.). But a lot of times I can't figure out how much it is supposed to make. Sometimes I double or halve recipes based on what I need them for, so having that information up front is helpful.
UPDATE: Okay, so I have since discovered that there ARE yields for each recipe. Whoopsie! I totally missed them because they are at the end of each recipe’s description. I guess I expected it to be in the directions or ingredient list? My bad.
There are so many reasons I love this cookbook. First, it follows a layout that I like with cookbooks. There are plenty of pictures of the recipes, the ingredients list and the directions are easy to find and follow, there is a blurb describing each recipe for context, and there is a list of each recipe included in each section WITH A PAGE NUMBER for the recipe! Honestly that seems like such an obvious choice but it is shocking to me how many popular cookbooks don't have that (cough Magnolia Home cough). Though, I AM still waiting for cookbooks to have one master table of contents at the beginning that includes page numbers for sections AND page numbers for all the recipes included in that section so that I don't have to consult multiple tables of contents or weed through the index before I'm able to find the recipe I'm looking for. Sigh.
Second, the authors recognize that people will want to make swaps for preferred ingredients or ingredients they have on hand, and offer information about how to do so freely and without condescension (take notes, Ina Garten). For example, in the muffin recipes the authors have almond flour listed in the ingredients, but they explain how to swap for whole wheat flour or whole wheat pastry flour if desired. For most recipes they also have notes about how to make the recipes gluten free or vegan. Some of those notes are pretty obvious ("Vegan: Omit dairy" for example), but I appreciate the gesture. At least they aren't telling me to use vegan cheese instead of dairy cheese! Gross.
Third, the recipes are delicious, non-repetitive, and utilize a variety of healthy ingredients but not a ton of specialty ingredients. I recognize not everyone has the same definition of "specialty ingredients" and for some a lot of what the authors suggest might not be a pantry staple. There are some ingredients that I would consider specialty--coconut water, almond flour, and miso for example--But, since the authors give options I usually have one of the choices on hand, and I don't mind buying a *few* specialty ingredients. So, I suppose it depends on what you like to buy and if you are comfortable spending money on things you might not normally buy, but for me the ingredients fit in with the types of ingredients I usually like to cook with (for example, whole wheat flour, coconut oil, almond milk, almond butter) which means I am much more likely to make a lot of the recipes. My favorite recipe (and my 3 year old's favorite) is the raspberry beet smoothie bowl. A smoothie bowl is such a great concept that I have never encountered before, but we have been loving it! Who else's 3 year old regularly eats beets for breakfast?? Other recipes we have tried and loved include Can't Beet Me Smoothie, Thai Quinoa Salad, Superhero muffins, Turkey Trot meatballs, and Sweet Potato Waffles. I also like that the authors give ideas about how to utilize leftovers in other recipes or point out to make extra of one ingredient in order to add it to another recipe. Those are meal prep tips I have been incorporating for awhile on my own, so I appreciate a cookbook that helps me do it without me having to think about it by myself. Anything that relieves the mental load of meal planning wins a gold star from me!
Fourthly, I have to give a lot of love for the recipes with beets because I LOVE beets but have never known what to do with them besides putting them in a salad. This cookbook gives lots of ideas, like the aforementioned smoothies and even a beet muffin recipe. I will probably buy this cookbook after I return it to the library for the beet recipes alone.
Another reason I really love this cookbook is because I have found it to be both versatile and delicious for adapting to Cycle Syncing, which is when you eat certain foods based on what phase of the menstrual cycle you are in in order to improve hormonal balance. Many of the recipes include foods that are helpful for cycle syncing, like beets, pumpkin seeds, flax seeds, miso, and of course tons of vegetables. Having this cookbook has really breathed new life into my cycle syncing and I'm so grateful for anything that helps me cycle sync, isn't fussy, AND my family likes it.
One minor complaint is that I wish each recipe gave a yield. Sometimes I can make a recipe and guess from elsewhere in the instructions about how many servings it would make (for example, in the smoothie bowls it doesn't tell you that it makes two servings right off the bat. But, in the directions it tells you to divide the smoothie amongst two bowls or to refrigerate one half for another day.). But a lot of times I can't figure out how much it is supposed to make. Sometimes I double or halve recipes based on what I need them for, so having that information up front is helpful.
UPDATE: Okay, so I have since discovered that there ARE yields for each recipe. Whoopsie! I totally missed them because they are at the end of each recipe’s description. I guess I expected it to be in the directions or ingredient list? My bad.
This entire review has been hidden because of spoilers.
January 30, 2019
I have been really interested in following runner's cookbooks, and this was given to me as an xmas present (for anyone who doesn't know, Shalane Flanagan won the women's race at the NY Marathon last year). Since cookbooks are organized a bit differently, I wanted to break up this review a bit.
Recipes:
Although I haven't worked through each one individually yet, I've tried a handful from each section, and I have to say that they are healthy, pretty easy to make, and (semi-affordable). Prep time varied for me from 10-15 min (smoothies and protein bowls) to an hour or 90 min (thai salad, muffins). The food was all fresh, and I sometimes tried to cut corners (like buying canned beets instead of roasting them in the oven) and this nutritional loophole definitely wasn't worth it. It did sort of bother me that the authors insisted on not giving any kind of calorie-per-serving breakdown; not to imply that I am a calorie-freak, but when it comes to managing portion size, the numbers do help me.
Overall information and tone:
This book was written from the POV of two athletes, and peppered in with the recipes was lots of good info on pre and post-run exercises, stretches, mantras, mindsets, etc. All helpful and interesting. I also really appreciated the week-day breakdown of everything that Shalane ate while she was training for NY. The one thing that did erk me a bit was that the book is advertised as if it will make healthy meals affordable, and this wasn't the case. Within the first opening pages, the authors lay out a slew of expensive kitchen equipment that are "must-haves," including a rice cooker and knife set, stuff that I just can't afford to invest in at this point in my life. They also imply that all the ingredients themselves are affordable, and I have to admit that I spent a minimum of $30 on each recipe. Nothing to complain about if you have the budget, but one of my goals is to find healthy and truly affordable meal-planning solutions.
Oh...one last thing: the whole mason jar thing is actually incredibly useful and helpful for not only portion control, but also traveling to work with lunches, easy clean up, and so on. I don't like looking like a millennial tool with my collection of mason jars full of salad and cottage cheese, but man is it changing the way I eat and take food to work. !
Recipes:
Although I haven't worked through each one individually yet, I've tried a handful from each section, and I have to say that they are healthy, pretty easy to make, and (semi-affordable). Prep time varied for me from 10-15 min (smoothies and protein bowls) to an hour or 90 min (thai salad, muffins). The food was all fresh, and I sometimes tried to cut corners (like buying canned beets instead of roasting them in the oven) and this nutritional loophole definitely wasn't worth it. It did sort of bother me that the authors insisted on not giving any kind of calorie-per-serving breakdown; not to imply that I am a calorie-freak, but when it comes to managing portion size, the numbers do help me.
Overall information and tone:
This book was written from the POV of two athletes, and peppered in with the recipes was lots of good info on pre and post-run exercises, stretches, mantras, mindsets, etc. All helpful and interesting. I also really appreciated the week-day breakdown of everything that Shalane ate while she was training for NY. The one thing that did erk me a bit was that the book is advertised as if it will make healthy meals affordable, and this wasn't the case. Within the first opening pages, the authors lay out a slew of expensive kitchen equipment that are "must-haves," including a rice cooker and knife set, stuff that I just can't afford to invest in at this point in my life. They also imply that all the ingredients themselves are affordable, and I have to admit that I spent a minimum of $30 on each recipe. Nothing to complain about if you have the budget, but one of my goals is to find healthy and truly affordable meal-planning solutions.
Oh...one last thing: the whole mason jar thing is actually incredibly useful and helpful for not only portion control, but also traveling to work with lunches, easy clean up, and so on. I don't like looking like a millennial tool with my collection of mason jars full of salad and cottage cheese, but man is it changing the way I eat and take food to work. !
October 5, 2018
I was looking forward to this cookbook, because my brother is an athlete and my mom and I struggle to come up with meals for him. I was disappointed in this book. Although there were recipes that stuck out to me, these ingredients aren't ones that we use regularly. I didn't think they were realistic meals for an "average joe". Just my opinion.
January 8, 2021
This cookbook is so amazing. It’s practical, easy to follow, delicious, healthy and beneficial for anyone, not just athletes. My kid loves this food too. I’ll update this with my favorite recipes soon. I have done about 15+ recipes. Thanks to @lindsay P. for this!
July 2, 2019
This is more than just a cookbook. The first 50 or so pages are full of articles and chapters about running, nutrition, and more. It's the sort of cookbook that's actually worth reading cover to cover. I love the emphasis on natural ingredients without cutting anything out. It has a good balance of carbs, protein, and healthy fats (all 3 of which I believe are important for a healthy diet). The meals are easy to make and not too many ingredients are required. Everything I've made so far has been very good, and I feel good about eating it! One thing in particular I really like is the suggestions for how to use leftovers or use a recipe in different ways. For example, there is a recipe for pulled chicken/pork. I'm not creative so it's nice to read about other ideas, like rice bowl recipes, wraps, etc.
August 27, 2020
SO Good! Love the writing style, tips for time management and multitasking to make whole food cooking work in real life. Want to make so many recipes from this!
December 31, 2018
A great book to wrap up 2018 with, and set the stage for a healthy, hearty, and hopefully fast (running wise) 2019. Running has taken a bit of a backseat in my life after Boston this year, replaced with a reignited love for competitive swimming, but this cookbook isn’t just for runners - it’s perfect for anyone living a healthy active lifestyle.
I haven’t had a chance to cook a lot of recipes in the book, but I have made the peachy green smoothie (delicious!) and the curry egg salad which was also really good! There are so many amazing looking meals that also seem very easy - sweet potato chickpea cakes, eat the rainbow stir fry, and Sunday sweet potatoes are three dinner recipes I can’t wait to try.
There are also terrific tips for making the most of leftovers, Sunday meal prep and batch cooking ideas, lots of sauces and dips, and “power snacks” - both a sweet chapter and a savoury one. Throughout the book are thoroughly researched chapters on sports nutrition, as well as personal stories from Shalane and Elyse, like their own struggles with disordered eating and the prevalence of eating disorders amongst female athletes and distance runners. I personally found those segments of the book to be very motivating and reassuring in my own struggle with an eating disorder. Shalane’s strength training routine is included, which as a runner who struggles with injuries I loved, as well as her different weekly meal plans, including exactly what she ate in the lead up to her amazing and historic win at the NYCM in 2017.
In short, running nerds will eat this cookbook up! But it’s equally awesome and informative and inspiring for anyone who wants quick, healthy, tasty meals that don’t focus on calories but instead focus on the energy that food gives you and how it allows you to live your best, healthiest, and most energetic life.
I haven’t had a chance to cook a lot of recipes in the book, but I have made the peachy green smoothie (delicious!) and the curry egg salad which was also really good! There are so many amazing looking meals that also seem very easy - sweet potato chickpea cakes, eat the rainbow stir fry, and Sunday sweet potatoes are three dinner recipes I can’t wait to try.
There are also terrific tips for making the most of leftovers, Sunday meal prep and batch cooking ideas, lots of sauces and dips, and “power snacks” - both a sweet chapter and a savoury one. Throughout the book are thoroughly researched chapters on sports nutrition, as well as personal stories from Shalane and Elyse, like their own struggles with disordered eating and the prevalence of eating disorders amongst female athletes and distance runners. I personally found those segments of the book to be very motivating and reassuring in my own struggle with an eating disorder. Shalane’s strength training routine is included, which as a runner who struggles with injuries I loved, as well as her different weekly meal plans, including exactly what she ate in the lead up to her amazing and historic win at the NYCM in 2017.
In short, running nerds will eat this cookbook up! But it’s equally awesome and informative and inspiring for anyone who wants quick, healthy, tasty meals that don’t focus on calories but instead focus on the energy that food gives you and how it allows you to live your best, healthiest, and most energetic life.
January 31, 2019
Too many full page glossy photos of the authors. A bit too naval-gazing for me, frankly. There are some good recipes (including the addictive and expensive Can’t Beet Chocolate oatmeal mix I’ve purchased from Picky Bars) and some good protein bowl combinations and dressings, but all in all, they aren’t worth the price of admission.
I would have appreciated more training advice and workouts from Shalene Flanagan inside this book, not just another list of positive affirmations about running and letters from grateful readers.
Nutrition is incredibly important as a runner. But, so are some kick-ass interval workouts. Still searching for a book, geared toward women runners, that balances both.
I would have appreciated more training advice and workouts from Shalene Flanagan inside this book, not just another list of positive affirmations about running and letters from grateful readers.
Nutrition is incredibly important as a runner. But, so are some kick-ass interval workouts. Still searching for a book, geared toward women runners, that balances both.
October 29, 2018
I'm hugely biased towards the underlying message of the book, which is pro-fat and low-maintenance cooking.
The recipes are heavy on cashews, beets and avocado. Fine by me.
I always appreciate a cookbook that is inclined towards kitchen technique than recommending kitchen gadgets, which this does not, but that's acceptable.
The recipes are heavy on cashews, beets and avocado. Fine by me.
I always appreciate a cookbook that is inclined towards kitchen technique than recommending kitchen gadgets, which this does not, but that's acceptable.
May 14, 2019
This may become my new favorite cookbook. My go-to has been Meals on the Run for the healthy, quick make recipes. This one looks like it will maintain the quick and healthy, while providing a more coherent pantry and a greater variety. I’m probably most excited about the sauces and snacks, which look completely awesome.
December 28, 2018
I love this cookbook. Everything I've made has been a hit. I'm so inspired by these two women. I'm not a runner, but I love the approach of eating for energy, eating healthy foods and enjoying yourself.
July 21, 2019
Simple ingredients used in easy, yet creative ways. Beautiful graphics and helpful hints. Interesting additional information about the authors and their causes (promoting positive, healthy athletes) as well.
September 5, 2018
These recipes are delicious, wholesome, and fast! Highly recommend no matter your personal diet preferences, because all the recipes are highly adaptable.
January 26, 2019
This is another great book from Shalane and Elise full of recipes and tips on running and healthy eating!
July 27, 2019
Many easy, not too Frou-frou, delicious, nourishing recipes
November 7, 2019
GREAT RECIPES focused on taste and fueling the body. The ingredients are readily available and easy to prepare. I like how the recipes are organized and written with tips for preparing while living a busy life.
February 7, 2020
Yum! I've already tried four recipes, and they are all delicious. I'm going to buy the book. I especially appreciate the recipes for sports drinks and gels/fuel for workouts.
October 19, 2020
Love it. The ideal cookbook for runners.
It's on display in my kitchen, and the recipes are delicious
It's on display in my kitchen, and the recipes are delicious
March 11, 2023
Appreciated the good balance between information and recipes. Read it at a friend's but then decided to buy my own copy. With younger kids still at home who run track, I thought it would be a good resource to have on hand
August 16, 2019
One of the best cookbooks I’ve ever read (and owned)!
March 26, 2020
Love these recipes! Wish I owned this book. Great grain bowls and the superhero muffins!
August 15, 2022
Yes, I read cookbooks front to back.
February 15, 2019
I usually don't review cookbooks, but I've been cooking a lot from this one, so here goes. If you're looking for fancy gourmet food, this is probably not for you. Most of the recipes are pretty basic, but for the most part, they are tasty and healthy. Some of the ingredients are not common or are expensive, but on the plus side, they use these ingredients over and over in different recipes, so you won't be stuck buying an expensive ingredient and then having it gather dust in your pantry. (Any of the ingredients you can find at Whole Foods, but if your grocery store is lacking, you can get almost anything online nowadays.) My favorite recipes so far have been the Chicken Cannellini Soup, Power Muesli, Peachy Green Smoothie, Tropical Green Smoothie Bowl, Power Bowls, Slow Cooker Pulled Chicken, Sweet Potato Chickpea Cakes (I'd recommend topping them with one of the sauces in the Sauce section), Turkey Trot Meatballs, Garlicky Guac, Creamy Ginger Cashew Sauce, Tumeric Coconut Curry Sauce, Miso Kale Chips, Stawberry-Rhubarb Chia Parfaits, and Chocolate Peanut Butter Cups. I also have their first book, "Run Fast, East Slow," out from the library, and it is much of the same--healthy, easy, good-tasting recipes. Oh, and don't think you have to be a runner to get this book. I am definitely not a runner!
October 4, 2018
I will never buy salad dressing again or possibly granola or anything else I can make with whole, healthy ingredients. This book (and its precursor) have definitely changed the way I approach meals and meal prep. Not all of the recipes are “cook fast” but the tips for how to streamline meal prep and make things work for the week reflect how this approach can speed up meals on busy days. Filled with gorgeous photos, it’s hard to pick what to make first!
August 22, 2018
Every single person needs to buy this cook book and read it cover to cover
November 12, 2018
I loved their first cookbook so much, and this one is even better. Read it cover to cover within 24 hours of receiving it, and already cooked from it (sweet potato waffles, YUM!).
May 24, 2023
This is the first time I have ever read through and cooked through an entire cookbook. My husband and I LOVE this book. It is now the foundation of our weekly meal planning. Things we loved about the book:
1) Almost all of it tastes delicious. (No cookbook can please everyone 100% of the time, but this one got pretty close for our family.)
2) The emphasis on unprocessed/minimally processed foods, increased fats, and nutrient dense ingredients meet the nutritional needs of my husband who runs long distances and me who suffers from a neuroimmune illness.
3) So many of the recipes have variations for common allergens or dietary preferences. These alternatives have been designed with nutrition and flavor in mind. They're great! And they help you learn adjustments you can make to beloved recipes outside of this book.
4) The breakfast section is broken into easy to prepare pre-run meals and more indulgent post-run meals. This also works great for hectic racing out the door mornings, and slower lets-have-a-big-breakfast mornings.
5) The recipes re-use a lot of the same ingredients. So it's easy to find another great recipe to use up leftover ingredients.
6) Many of the recipes are freezer or pantry friendly, so you can make a big batch when you have the time, and pull them out on nights when no one feels up to cooking. Favorites in this category include the Oatmeal Banana Pancakes, Race Day Oatmeal II, and Chicken Cannellini Soup.
7) The sections on do it yourself salads and power bowls make it easy to create great meals based on what you happen to have on hand. These have made it easier for us to use up leftovers or our produce box without letting anything go to waste.
8) The guidance throughout the book on time-saving tips for serving wholesome food all week long, was useful and practical.
9) The discussion on harmful nutritional guidance that athletes have been exposed to was valuable. A large percentage of female athletes have experienced some form of disordered eating, and this book is careful about not adding to those pressures. There are no calorie counts or macro breakdowns, just good food. (There is one exception for a recipe that is designed for in-race consumption.)
10) We love Shalane's running tips sprinkled throughout the book.
11) There is a whole section just for race fuel - pre race, during race, post race. They are so helpful both for my husband's long run days and for my high symptom days.
12) The gorgeous pictures throughout make you want to get outside and play and invite friends over for a meal!
1) Almost all of it tastes delicious. (No cookbook can please everyone 100% of the time, but this one got pretty close for our family.)
2) The emphasis on unprocessed/minimally processed foods, increased fats, and nutrient dense ingredients meet the nutritional needs of my husband who runs long distances and me who suffers from a neuroimmune illness.
3) So many of the recipes have variations for common allergens or dietary preferences. These alternatives have been designed with nutrition and flavor in mind. They're great! And they help you learn adjustments you can make to beloved recipes outside of this book.
4) The breakfast section is broken into easy to prepare pre-run meals and more indulgent post-run meals. This also works great for hectic racing out the door mornings, and slower lets-have-a-big-breakfast mornings.
5) The recipes re-use a lot of the same ingredients. So it's easy to find another great recipe to use up leftover ingredients.
6) Many of the recipes are freezer or pantry friendly, so you can make a big batch when you have the time, and pull them out on nights when no one feels up to cooking. Favorites in this category include the Oatmeal Banana Pancakes, Race Day Oatmeal II, and Chicken Cannellini Soup.
7) The sections on do it yourself salads and power bowls make it easy to create great meals based on what you happen to have on hand. These have made it easier for us to use up leftovers or our produce box without letting anything go to waste.
8) The guidance throughout the book on time-saving tips for serving wholesome food all week long, was useful and practical.
9) The discussion on harmful nutritional guidance that athletes have been exposed to was valuable. A large percentage of female athletes have experienced some form of disordered eating, and this book is careful about not adding to those pressures. There are no calorie counts or macro breakdowns, just good food. (There is one exception for a recipe that is designed for in-race consumption.)
10) We love Shalane's running tips sprinkled throughout the book.
11) There is a whole section just for race fuel - pre race, during race, post race. They are so helpful both for my husband's long run days and for my high symptom days.
12) The gorgeous pictures throughout make you want to get outside and play and invite friends over for a meal!
December 7, 2018
This cookbook is a very approachable introduction into the world of fitness cooking. I would recommend this book for those who want to be fit and healthy and want to learn some of the basic concepts that many professional athletes already know to reduce inflammation, keep energy high, and give your body nutrients from food.
Furthermore, this book was thoroughly enjoyable because it introduced me to ingredients that I don't normally use in my cooking and their health benefits. But the approachable part of this cookbook is that the recipes do not ask for any one-off ingredients that aren't normally in the pantry. Some of the ingredients which were newer for me - coconut oil, blackstrap molasses, oat flour, almond meal - are used throughout the cookbook. If you make the recipes, you'll use those ingredients. Even then the oat flour and almond meal can be made in the food processor if you keep rolled oats and raw almonds on hand.
I've made four recipes so far and enjoyed all four. I've never made anything good before with ground turkey, but my family loved the turkey meatballs. The meatballs called for oat flour, which I think was key to getting a good texture to them. The beet smoothie, though a bit strange at first because I rarely eat beets, grew on me quickly. And the sweet potato and chickpea cakes fried in a skillet with coconut oil were super satisfying. I had these as a side to sausage, but with so much protein from the chickpeas, these could be a main vegetarian dish or a quick snack from the fridge. The coconut breakfast cookies for me would make a filling mid-day snack with coffee. I will next try the homemade granola bars and the lime avocado tarts.
The recipes also provide options for those eating vegetarian or gluten-free, and there are a number of non-meat recipes in here. The book covers everything from breakfast, snacks, sides, entrees, and desserts. There are some good basic concepts in here like: quinoa is high in magnesium, and low magnesium could be a cause of sleep problems, or that cocoa powder is anti-inflammatory. Shalane Flanagan also shares aspects of her conditioning and stretching routines.
A very handy cookbook.
Furthermore, this book was thoroughly enjoyable because it introduced me to ingredients that I don't normally use in my cooking and their health benefits. But the approachable part of this cookbook is that the recipes do not ask for any one-off ingredients that aren't normally in the pantry. Some of the ingredients which were newer for me - coconut oil, blackstrap molasses, oat flour, almond meal - are used throughout the cookbook. If you make the recipes, you'll use those ingredients. Even then the oat flour and almond meal can be made in the food processor if you keep rolled oats and raw almonds on hand.
I've made four recipes so far and enjoyed all four. I've never made anything good before with ground turkey, but my family loved the turkey meatballs. The meatballs called for oat flour, which I think was key to getting a good texture to them. The beet smoothie, though a bit strange at first because I rarely eat beets, grew on me quickly. And the sweet potato and chickpea cakes fried in a skillet with coconut oil were super satisfying. I had these as a side to sausage, but with so much protein from the chickpeas, these could be a main vegetarian dish or a quick snack from the fridge. The coconut breakfast cookies for me would make a filling mid-day snack with coffee. I will next try the homemade granola bars and the lime avocado tarts.
The recipes also provide options for those eating vegetarian or gluten-free, and there are a number of non-meat recipes in here. The book covers everything from breakfast, snacks, sides, entrees, and desserts. There are some good basic concepts in here like: quinoa is high in magnesium, and low magnesium could be a cause of sleep problems, or that cocoa powder is anti-inflammatory. Shalane Flanagan also shares aspects of her conditioning and stretching routines.
A very handy cookbook.
June 15, 2025
Very similar to her other cookbook “Rise and Run” but I liked this one a little bit better since it had a wider variety of meal types.
One of things I loved about this cookbook (and I guess all of hers are this way), is that it focuses on the quality of food instead of measuring the quantities. She says, “I spend enough time counting miles and calculating splits on the track. I don’t need to bring math into the kitchen, too.” I wanted to jump up and give her a high five.
“Additionally, people who count calories depend on packaged foods, since these foods make it easy to calculate numbers. But packaged foods are the very foods that cause weight gain. Whole foods, without the pretty packages and fancy numbers, leave us better nourished, more satisfied, and less likely to overeat.”
“Slow down and chew your food so your stomach has time to register how much you're consuming (Eat Slow!).”
So none of the recipes in this book have nutrition labels but they’re all based around using whole food ingredients. I’ve marked several recipes that I want to make this coming week and have already tried a few in the short time I’ve had the cookbook. The beet smoothie is soo good. At first I was like bleh! But after a few more sips it really grew on me and I can appreciate all the different flavors and how they come together. I also love how each recipe has a subtitle or blurb about what health benefit it provides.
Example:
Can’t Beet Me Smoothie
“Beets are a favorite among elite athletes, since they're packed with nutrients, and studies show they may help improve endurance. This smoothie is also high in essential electrolytes, thanks to the addition of banana and coconut water.”
One of things I loved about this cookbook (and I guess all of hers are this way), is that it focuses on the quality of food instead of measuring the quantities. She says, “I spend enough time counting miles and calculating splits on the track. I don’t need to bring math into the kitchen, too.” I wanted to jump up and give her a high five.
“Additionally, people who count calories depend on packaged foods, since these foods make it easy to calculate numbers. But packaged foods are the very foods that cause weight gain. Whole foods, without the pretty packages and fancy numbers, leave us better nourished, more satisfied, and less likely to overeat.”
“Slow down and chew your food so your stomach has time to register how much you're consuming (Eat Slow!).”
So none of the recipes in this book have nutrition labels but they’re all based around using whole food ingredients. I’ve marked several recipes that I want to make this coming week and have already tried a few in the short time I’ve had the cookbook. The beet smoothie is soo good. At first I was like bleh! But after a few more sips it really grew on me and I can appreciate all the different flavors and how they come together. I also love how each recipe has a subtitle or blurb about what health benefit it provides.
Example:
Can’t Beet Me Smoothie
“Beets are a favorite among elite athletes, since they're packed with nutrients, and studies show they may help improve endurance. This smoothie is also high in essential electrolytes, thanks to the addition of banana and coconut water.”
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