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Rise and Run: Recipes, Rituals and Runs to Fuel Your Day
"For athletes, breakfast is always the main topic of conversation when out on a morning run. Shalane Flanagan and Elyse Kopecky believe (and science confirms) that what you eat at the start of the day impacts your mood, your work output, your cravings, your sleep, and even your long-term health. In Rise and Run, they turn their focus to the most important meal of the day, with 100 recipes for nutrient-rich, indulgent breakfasts and packable snacks for athletes on-the-go, including morning staples like Goddess Grain-Free Granola, Breakfast Power Bowls, and new savory and sweet variations of the fan-favorite Superhero Muffins. Every recipe includes make-ahead tips for busy athletes and families, and they are crafted with the ideal balance of protein, complex carbs, and healthy fats for athletes of all levels. Along with the recipes, Shalane and Elyse share their morning routines to set their day up for morning rituals, intention-setting tools, predawn running tips and tricks, marathon-training advice for every level, and more. They also include tips to craft a better routine to help improve your health, happiness, and success"--
285 pages, Kindle Edition
Published October 26, 2021
194 people are currently reading
507 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 49 reviews
January 13, 2022
One of the more nerdy things about me is that I love reading a good cookbook. Seriously, sitting down and reading cookbooks cover to cover-highlighter in hand, ready with a sticky note and grocery list is one of my favorite pastimes. Mason gave me this one for Christmas and I devoured it (see what I did there?) in just a couple days.
Most people know Shalane Flanagan's name because of her worldwide marathon success (and being the first US female to with the NYC marathon in 40 years), not because of her nutritional and culinary skills. But in this (and her previous cookbooks), she teams up with Elyse Kopecky to deliver several hearty morning meals to fuel our bodies before we take on the day.
The first third of the book reads like a memoir, with personal tips for implementing routines and stocking your kitchen/pantry. It's honest and peppered with little pointers. I love the categorical recipe index (found on page 34-35) with things like: cold and flu-boost immunity, chronic inflammation, sore muscles-recovery, digestive ailments, low energy/mood swings, hydrate smarter, and others.
They also provided a seasonal breakfast meal plans (which look so perfect for each season!) and a 14 week marathon training plan with plenty of injury prevention and race-prep tips.
Perhaps what I love most about this cookbook is the emphasis on EATING!! Sounds silly, right? But as a person who grew up in the fat-free obsessed 80's and 90's, I was raised with very unhealthy (and inaccurate) information about food. As someone who only saw thing like "real butter" in our kitchen during Christmas Eve meals, it's been so eye opening to learn the benefits of fat in foods. As Elyse says in "Eat Fast, Cook Fast, Eat Slow", "...a diet rich in whole food fats (even saturated fat) is essential for a healthy metabolism, balanced hormones, and satiation- all of which prevent weight gain. Nourishing fats are essential for brain function. Studies show that fat helps prevent depression, balances our emotions, and improves concentration." Flanagan and Kopecky aren't afraid of incorporating fat into these healthy recipes and I love that. Shifting that mental idea from "Diet and exercise" to "Fuel and train" has been life changing for me-- and this book definitely hammers that idea home!
I haven't tried many recipes yet (just got this less than a month ago!) but here are my faves and some that I can't wait to try.
*Superhero muffins
* Popcorn trail mix
* Crispy rice peanut butter bars
* Breakfast Power Bowls
* Basic black beans
* Savory red lentil oatmeal
* Sheet pan brunch
* Lemon electrolyte water
* Pumpkin pear butter
* Marathon Mocha
Anyone else out there LOVE to read cookbooks as much as me? I'll post a review of Run Fast Cook Fast Eat Slow soon!!
Most people know Shalane Flanagan's name because of her worldwide marathon success (and being the first US female to with the NYC marathon in 40 years), not because of her nutritional and culinary skills. But in this (and her previous cookbooks), she teams up with Elyse Kopecky to deliver several hearty morning meals to fuel our bodies before we take on the day.
The first third of the book reads like a memoir, with personal tips for implementing routines and stocking your kitchen/pantry. It's honest and peppered with little pointers. I love the categorical recipe index (found on page 34-35) with things like: cold and flu-boost immunity, chronic inflammation, sore muscles-recovery, digestive ailments, low energy/mood swings, hydrate smarter, and others.
They also provided a seasonal breakfast meal plans (which look so perfect for each season!) and a 14 week marathon training plan with plenty of injury prevention and race-prep tips.
Perhaps what I love most about this cookbook is the emphasis on EATING!! Sounds silly, right? But as a person who grew up in the fat-free obsessed 80's and 90's, I was raised with very unhealthy (and inaccurate) information about food. As someone who only saw thing like "real butter" in our kitchen during Christmas Eve meals, it's been so eye opening to learn the benefits of fat in foods. As Elyse says in "Eat Fast, Cook Fast, Eat Slow", "...a diet rich in whole food fats (even saturated fat) is essential for a healthy metabolism, balanced hormones, and satiation- all of which prevent weight gain. Nourishing fats are essential for brain function. Studies show that fat helps prevent depression, balances our emotions, and improves concentration." Flanagan and Kopecky aren't afraid of incorporating fat into these healthy recipes and I love that. Shifting that mental idea from "Diet and exercise" to "Fuel and train" has been life changing for me-- and this book definitely hammers that idea home!
I haven't tried many recipes yet (just got this less than a month ago!) but here are my faves and some that I can't wait to try.
*Superhero muffins
* Popcorn trail mix
* Crispy rice peanut butter bars
* Breakfast Power Bowls
* Basic black beans
* Savory red lentil oatmeal
* Sheet pan brunch
* Lemon electrolyte water
* Pumpkin pear butter
* Marathon Mocha
Anyone else out there LOVE to read cookbooks as much as me? I'll post a review of Run Fast Cook Fast Eat Slow soon!!
December 17, 2021
I usually try out cookbooks through the library. Too often I try 1-3 recipes in a cookbook and then neglect the rest of the content!
I needed to step up my everyday, take it to work breakfast repertoire. So I pre-ordered Rise and Run having loved their first two cookbooks. (I know the ginger molasses granola from Run Fast Eat Slow by heart!)
I set the goal of try all 24 of the SuperHero Muffin recipes in Rise and Run. I really love that there are savory options as well as sweet. So far my favorites have been apple cheddar and sweet potato kale. The coconut pineapple and pumpkin streusel were great sweet options. The homemade breakfast sausage is terrific too.
The recipes are very easy to follow and don't need any special equipment and are pretty much made with pantry staples.
I do wish weights were included for the dry ingredients especially for the baked goods. I went to the King Arthur Baking site and wrote in the weights equivalents for all the recipes so it's faster to put together the muffin recipes with a scale.
I also wish the recipe index was more inclusive of ingredients, not just titles. For example, it would be great to see all the muffins that use sweet potatoes to make picking a recipe easier.
I needed to step up my everyday, take it to work breakfast repertoire. So I pre-ordered Rise and Run having loved their first two cookbooks. (I know the ginger molasses granola from Run Fast Eat Slow by heart!)
I set the goal of try all 24 of the SuperHero Muffin recipes in Rise and Run. I really love that there are savory options as well as sweet. So far my favorites have been apple cheddar and sweet potato kale. The coconut pineapple and pumpkin streusel were great sweet options. The homemade breakfast sausage is terrific too.
The recipes are very easy to follow and don't need any special equipment and are pretty much made with pantry staples.
I do wish weights were included for the dry ingredients especially for the baked goods. I went to the King Arthur Baking site and wrote in the weights equivalents for all the recipes so it's faster to put together the muffin recipes with a scale.
I also wish the recipe index was more inclusive of ingredients, not just titles. For example, it would be great to see all the muffins that use sweet potatoes to make picking a recipe easier.
January 8, 2022
Lots of variations on muffins.
September 23, 2024
Their first cookbook was better.
January 21, 2024
So many breakfast ideas. Also great running tips for the more elite of runner types. If you were a fan of the OG superhero muffins from their first book, this one is FULL of muffin variations. The only thing I’ve made from the book is superhero muffins 2.0 but I may look at this one again. Not sure it’s one I would purchase but might copy a few muffin recipes.
January 13, 2022
Most important meal of the day and lots of inspiring stories.
January 18, 2022
This is part training recommendation and programs, part commentary about juggling family and training, and part cookbook. I have all of Shalane and Elyse’s books and constantly go back to each one.
July 19, 2022
Absolutely LOVED LOVED this book!
Inspirational and I will definitely be using these recipes!
These women are very motivating and I’m thankful they are sharing so many good things!!
Inspirational and I will definitely be using these recipes!
These women are very motivating and I’m thankful they are sharing so many good things!!
March 4, 2024
Counting this as a book hehe, I read every page so it counts!! Lots of good recipe ideas.
November 11, 2021
Another fantastic cookbook in the series! I’ll be coming back to these three books over and over and over.
November 11, 2021
For elite runners looking for additional muffin options.
January 5, 2022
SUCH A GOOD COOKBOOK AND MORE! I’ll be as fast as Shalane if I eat all the Superhero Muffins right? Plus her training plan! Sleep tips! And recipes for various health concerns/ experiences. I’ve loved everything I’ve baked and cooked so far and have other recipes lined up. Clean eating and fuel for movement at its finest.
November 11, 2021
Can I give 6 stars? This is how I aspire to eat! I cook from the authors’ other two books all the time. So many more nourishing recipes that satisfy all the cravings but provide you with lasting energy. Geared for runners but very beneficial for anyone that is active and wants to treat their body right.
September 19, 2022
Mostly ok but kind of repetitive in places and lack of nutrition details bothers me for the type of book this is supposed to be.
January 25, 2022
I never really know how and when to leave a review for a cookbook. Part of me thinks in order to do so properly I have to make every recipe in order for the review to be accurate but I don't think I have ever done that with any cookbook that I own. I have, however, made several of the recipes from this book and have loved them all.
The first few chapters are dedicated to morning routines, pantry essentials, and the best foods to eat depending on when you run (sunrise runners, late morning, or afternoon/evening). There is also a comprehensive list of recipes that are good for cold/flu, anti-inflammatory, iron, energy boosting, etc. If eating seasonally is important to you, there is also a morning meal plan for each day of the week for each season. Lastly there is a 14-week marathon training program for those who have been running for a long time along with restorative stretches for runners at any level.
In this book you will find a wide variety of muffin recipes (what these authors are best known for in their cookbook series), portable snack recipes for long runs, brunch, hydration and spreads.
As a morning runner, I really appreciate this book but you don't have to be a morning person to enjoy it. My only criticism is that some of the ingredients can be expensive and hard to find. This is common throughout their cookbook series but you can always alter the ingredients if need be.
The first few chapters are dedicated to morning routines, pantry essentials, and the best foods to eat depending on when you run (sunrise runners, late morning, or afternoon/evening). There is also a comprehensive list of recipes that are good for cold/flu, anti-inflammatory, iron, energy boosting, etc. If eating seasonally is important to you, there is also a morning meal plan for each day of the week for each season. Lastly there is a 14-week marathon training program for those who have been running for a long time along with restorative stretches for runners at any level.
In this book you will find a wide variety of muffin recipes (what these authors are best known for in their cookbook series), portable snack recipes for long runs, brunch, hydration and spreads.
As a morning runner, I really appreciate this book but you don't have to be a morning person to enjoy it. My only criticism is that some of the ingredients can be expensive and hard to find. This is common throughout their cookbook series but you can always alter the ingredients if need be.
March 15, 2024
What a great cookbook and reference this book is! I’ve made a few recipes now and they are easy to follow, although sometimes the ingredients can be hard to find (hemp hearts? what?) a little digging at a health food store can usually solve the issue. I like a running cookbook that doesn’t focus on a particular type of diet (low carb, high fat, etc) but rather something like this that focuses on nutrient density. I think we all need to move past the idea that carbs are bad for athletes - too many might weigh an athlete down, yes, but being efficient with your food and eating things that make you feel good and perform well should be the focus. I find that alignment here. I also like the sampling of the author’s marathon training program even though it was above my level now (I’m running 12 miles this week, slowly working my way back from an ankle injury). Overall, highly recommend for athletes like me looking to take their nutrition to the next level.
June 15, 2025
I really liked this cookbook and in a lot of ways really needed it.
What I loved most was that it offered practical recipes with versatile ingredients. They looked easy to make and healthy to eat.
It had some other information in it related to running tips and training plans, but I use the Nike Run Club app for training plans so didn’t find any of that info useful.
I’ve been doing 18/6 intermittent fasting but now that I’m running longer mileage, I realized that I should probably fuel up with a recovery meal or drink instead of nutritionally running on empty for several additional hours. This book offered many great ideas with healthy options that don’t negate all the hard work of exercise.
My favorites were:
Breakfast Power Bowls
Recovery omelet
Instant pot whole-milk yogurt
Basic black beans (instant pot)
What I loved most was that it offered practical recipes with versatile ingredients. They looked easy to make and healthy to eat.
It had some other information in it related to running tips and training plans, but I use the Nike Run Club app for training plans so didn’t find any of that info useful.
I’ve been doing 18/6 intermittent fasting but now that I’m running longer mileage, I realized that I should probably fuel up with a recovery meal or drink instead of nutritionally running on empty for several additional hours. This book offered many great ideas with healthy options that don’t negate all the hard work of exercise.
My favorites were:
Breakfast Power Bowls
Recovery omelet
Instant pot whole-milk yogurt
Basic black beans (instant pot)
April 29, 2025
Pros of this book:
1. The lunch meals are good and easy to make ahead of time
2. Everything is healthy
3. Book comes with good running tips inside
4. Having this book in my kitchen makes me feel like I’m an athlete
Cons:
1. All the baked goods taste like ASS
2. Half of the ingredients are stupid shit you’ve never heard of like “the tongue of an Australian cow” or “beets” or “coconut flour”
3. I’m not doing all that
4. There’s a lot of grinding your own food in a food processor
5. All of the desserts taste like ASS
Overall:
Great if you want a large variety of creative meals you can make ahead of time! Bad if you have a sweet tooth and just wanna eat yummy baked goods.
1. The lunch meals are good and easy to make ahead of time
2. Everything is healthy
3. Book comes with good running tips inside
4. Having this book in my kitchen makes me feel like I’m an athlete
Cons:
1. All the baked goods taste like ASS
2. Half of the ingredients are stupid shit you’ve never heard of like “the tongue of an Australian cow” or “beets” or “coconut flour”
3. I’m not doing all that
4. There’s a lot of grinding your own food in a food processor
5. All of the desserts taste like ASS
Overall:
Great if you want a large variety of creative meals you can make ahead of time! Bad if you have a sweet tooth and just wanna eat yummy baked goods.
July 3, 2022
I love this cookbook! The superhero muffins are actually incredible. It’s wild to think that a muffin can be so healthy and yummy. I’ve made the original muffin, the lemon blueberry one, and the red velvet one. Getting in oats, veggies (sweet potato, zucchini, carrot, BEETS), and other healthy yummies are so easy in them! I can’t wait to try more.
There’s some other recipes as well for brunches that I will be trying soon.
I really do feel a noticeable difference in my runs when I eat these recipes versus before when I would just eat some toast.
There’s some other recipes as well for brunches that I will be trying soon.
I really do feel a noticeable difference in my runs when I eat these recipes versus before when I would just eat some toast.
December 27, 2022
No matter what your running goals are, this is such a fantastic book. Absolutely fantastic recipes. It’s designed for the busy working mom. It’s so motivating to want to be healthy and move your body, etc. I highly recommend it. The first 4 chapters (70 pages) is written like a textbook, with lots of photos and stuff all about proper nutrition, stretching, mental health, and of course, running! then the rest is a cookbook. I can’t say enough good things. I’m ready to rise and grind (or shall I say run).
January 9, 2022
I’ve made several of these recipes now, and I confidently say that this is one of my favorite cookbooks ever! My favorite recipe has been the apple maple butter baked oats, but all the muffins have also been very good. I was skeptical of the vegan red velvet ones, but they were delicious! I want to try them with the healthier frosting recipe next time. Also, this has been a great way for me to get through some of my pantry items that I rarely used like almond flour, hazelnuts and flax meal.
May 24, 2022
I have always loved this series of books. This one is packed with a lot of good information for successful mornings, tips on stretching, information on why yoga and pilates are important, and some mental health things. The recipes all look delicious, but as someone on a tight budget they tend to be out of reach. I have found picking and choosing certain things to be the best for budget friendly families.
January 11, 2022
I got this mostly because my early mornings have been chaotic lately and I could use some ideas on improving them. This didn't provide that. However it did have some interesting recipes and the advice on a running exercise program can adapt fairly well to cycling. So it was worth reading. If I were a more serious runner or athlete, I imagine it would be of considerably more use.
July 28, 2022
Inspiring book that includes recipes, meal plans and training plans. I especially liked the fueling suggestions tailored to the time of day for the workout and focus on healthy and digestible pre-run breakfasts and post-run recipes for recovery. Good looking smoothie recipes, lots of (too many?) muffins both sweet and savory.
August 14, 2023
LOVE this book! Recently back into running and breakfast is my favorite meal of the day, My challenge has always been eating healthy…. Yet still having enough energy for runs, especially longer ones. I love all the muffin recipes, especially the Original Superhero Muffin 2.0 - I add mini chocolate chips and the are perfect!
June 20, 2022
Absolutely love the Super hero muffins and the new versions of them in this book. I appreciated the running and health tips also. I've never seen a cookbook with a marathon training plan before and that was cool.
June 15, 2023
Notes::
*grab and go breakfasts that are actually healthy and filling - so much variety in flavors you won't get bored
*have made over half the recipes (not including beverages) in this book and love them all!!
*great for families with teen boys who always want snacks; lots of savory or very low sugar options here
*you don't have to be a runner to eat like this, it's just amazing food
*this is the best book they've written so far in my opinion
*grab and go breakfasts that are actually healthy and filling - so much variety in flavors you won't get bored
*have made over half the recipes (not including beverages) in this book and love them all!!
*great for families with teen boys who always want snacks; lots of savory or very low sugar options here
*you don't have to be a runner to eat like this, it's just amazing food
*this is the best book they've written so far in my opinion
August 9, 2023
Likes: the idea of a “not, or don’t do” list, breakfast focus of recipes ( I’m in a rut ), the exercise and training section, and expert interviews
Turn-offs: nut milk, 12 eggs in a muffin recipe?, and the need for a juicer that is worth more than my car. Probably…
Turn-offs: nut milk, 12 eggs in a muffin recipe?, and the need for a juicer that is worth more than my car. Probably…
November 4, 2021
Good, wholesome, healthy recipes. A bit more involved with some harder to find ingredients than in previous books.
January 15, 2022
Loved the advice and the recipient look wonderful!
Displaying 1 - 30 of 49 reviews