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SHALANE’S FAVOURITE
PRE-RACE MEALS
Elite distance runner Shalane Flanagan knows that nutrition plays
a big role in her running performance. She also knows that food
is supposed to taste good. Here, she dishes up some delicious,
nutritious advice on what to eat before your next big run.

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"Ever since I started tackling longer distances, moving up to the half marathon and the
marathon, I've really begun to realise what an important role nutrition plays in my
performance", says 10,000m American record holder Shalane Flanagan. "It's literally
just as important as sleep, or the amount of time I put into my running. Eating healthy
helps me recover, makes me happy and enhances my overall training".

EATING HEALTHY HELPS ME RECOVER,
MAKES ME HAPPY AND ENHANCES
MY OVERALL TRAINING".

But learning how to actually "eat healthy" can prove to be difficult. "Before, I think I fell
victim to thinking that I needed to count calories and consume low-fat foods, and I had to
kind of rewire my brain", says Flanagan, who admits to previously being intimidated by
the kitchen. She turned to her former running mate at the University of North Carolina at
Chapel Hill, Elyse Kopecky, a chef who studied at the National Gourmet Institute for
Health and Culinary Arts, for guidance.

Now the world-class marathoner regularly cooks meals from scratch, using whole foods,
especially during race season. "Runners need to be fuelling up for their long runs by eating
really nutrient-dense, nourishing foods that contain a lot of good, high-quality fats, rather
than stressing out about following the latest diet trends", says Kopecky.
The two friends recently teamed up to create a cookbook designed for runners,
Run Fast, Eat Slow [runfasteatslow.com] (Autumn 2016, Rodale), which features many of
Shalane's personal pre-race favourites, including these three recipes. They all contain
a good mix of carbs, protein, fat, vitamins, minerals and tons of flavour to help push you
through your miles.
Note: You should never try anything new on (or the night before) race day—
practise eating these meals before your long training runs and see how your
body responds first.

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RUN SMARTER

Learn how to become a fitter,
faster and healthier runner.

Go deeper and run further
with Nike+ Run Club.

Get up to speed with popular (and
often misunderstood) running topics.

Get inspired with nutritional advice
and recipes for runners.

Easy ways to improve
as a runner.

Explore in-depth workouts designed
by athletes and elite NRC coaches.

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