Run Fast, Eat Slow!

In their new book, two runner friends – one a fit mom and trained chef , the other an Olympian who loves her food – explain how to watch your times and weight drop by nourishing your hardworking body with unprocessed whole foods, local fresh produce, and organic meat. Bonus: the recipes are delish!


Shalane Flanagan and Elyse Kopecky |

SHALANE’S SHOPPING LIST

Fresh favourites vary depending on what’s in season, but these are some typical items in Shalane’s shopping trolley.

Apples and Pears
Keep the doctor away with these fruits that are rich in antioxidants, vitamin C, and fibre. Shalane’s go-to PM snack is an apple smeared with nut butter.

Asparagus
A spring favourite, with vitamin K for strong bones, B vitamins for energy, and vitamins A, C, and E.

Avocados
Sprinkle salt on half an avocado for a snack. Avos are rich in one of the healthiest fats out there: monounsaturated fatty acids, which are glorious for fighting inflammation.

Bananas
Coveted by runners for their essential nutrients, including potassium and other electrolytes, and
vitamin B6 for energy.

Beef, Ostrich

When Shalane is training at high altitude, she craves burgers. Beef and ostrich are rich in iron, a mineral your red blood cells need to carry oxygen to your hardworking muscles.

Beetroot
These sweet, earthy veg are rich in antioxidants, anti-​inflammatory compounds, and naturally occurring nitrates, proven to lower blood pressure.

Berries
Blueberries, strawberries, and raspberries pack a sweet punch of nutrients, including antioxidants, anti-inflammatory compounds, vitamin C, folate, and potassium. Seek out organic.

Bread
When buying bread, look for ‘wholewheat flour’ – not ‘wheat flour’, which is equivalent to white flour.

Butternut Squash

Roast it and toss it into pasta, or puree it into a soup. It’s got the right mix of antioxidants and vitamin C to put up your best defence against cold and flu, whatever the season.

Cauliflower
We roast a batch nearly every week for a fabulous soup and salad topper. Pulsing raw cauliflower florets transforms them into the texture of couscous. Cauliflower is a nutrient-dense star.

Chicken (Dark Meat)
Chicken is a great source of protein, rich in minerals, especially iron, and energy-giving B vitamins. Dark meat is higher in fat (good fat!), but is also more mineral-dense.

Citrus (Oranges, Grapefruit)
An orange has more than 170 phytonutrients for fighting inflammation and boosting immunity. Combine fresh-squeezed orange juice, coconut water, and sea salt.

Fish
Fish is an easily digestible source of protein and is also rich in inflammation-fighting omega-3 fatty
acids, energising B vitamins, bone-building magnesium, and other minerals.

GREENS (Spinach, Kale, Broccoli)
We sneak veggies into smoothies, soup, muffins, and quiche.

Herbs (Basil, Parsley, dhania)
Herbs add freshness, flavour, satisfying colour, and an incredible set of phytonutrients.

Mushrooms

They add a satisfying meaty flavour and texture to vegetarian dishes, and a satiating earthy sweetness. They’re a powerhouse of B and D vitamins and are proven to boost immunity.

Stone Fruit (Peaches, Plums, Apricots)
Rich in niacin, vitamin K, vitamin C, potassium, and magnesium.

Sweet Potatoes
These orange-fleshed sweet potatoes are our top pick for a pre-race dinner as a digestible source of complex carbs and protein.

Tomatoes
Tomatoes are rich in cancer-fighting and cardio-boosting lycopene, and they deliver a wealth of B vitamins. We like them topped with olive oil, balsamic vinegar, basil, mozzarella, and sea salt.

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