by Olympic and marathon champion Shalane Flanagan knows more about nutrition now than she did when she competed at the elite level. Perhaps that is due in part to the fact that she co-authored two books, Run fast. Eat slow and Run fast. Cook fast. Eat slowin 2016 and 2018 respectively, before officially retiring from the sport in 2019.
Their nutritional philosophy revolves around eating as many good, healthy, nutrient-rich and simple ingredients as possible, but also striving to make them delicious. “Just because it’s healthy doesn’t mean it shouldn’t taste good,” he says. WH.
Today, the 42-year-old considers running a marathon “a kind of pleasure.” As a full-time mother of two and a coach at the University of Oregon, her fitness goals are two-fold. First, she wants to maintain the health of her children. “Having children is a real test of endurance [that] “It requires a lot of standing time and energy,” he says. “I realize I may be very tired, but it’s amazing how much I can go further than I thought possible by making sure I take care of them.”
More from Women’s Health
Flanagan’s number two goal? To keep up with your college athletes. “I found that [running] “It’s a great time to connect with them,” he says. “If you can go for a run, you can have a really good conversation because there’s no eye contact and therefore people open up a lot.”
For this year’s New York City Marathon, Flanagan partnered with MasterCard to empower local New York small businesses. “A lot of these small business owners are also running the marathon,” he says. “I find it incredible because there is nothing easy about running a marathon or training for a marathon. [and] It’s not easy at all to own your own business and start one, but they are very similar in the sense that it takes a lot of determination, resilience and showing up very consistently.”
Flanagan took to the starting line alongside some of these small business owners on Nov. 5 as part of MasterCard’s Priceless Start, a once-in-a-lifetime opportunity to get a head start on the Verrazzano-Narrows Bridge, just like Marathon elites . “You can baptize the trail before all the other runners arrive, and it’s like you’re rubbing shoulders with some of the best in the world,” he says. “It’s really liberating to be able to be the first ones out there.”
So what did you eat before the big day? And what do you eat on a “normal” day? Read on to find out, plus some of the eating lessons she’s worked so hard to learn over the years.
The New York City Marathon requires New York City carbs.
Perhaps it’s not surprising that when he’s in the Big Apple, his favorite food is New York pizza. “I live in Oregon now and the pizza isn’t the same there,” she says, adding that bagels are also a must-try when she’s in town.
However, the night before the race you will eat rice, sweet potatoes, salad, and protein (usually fish, steak, or chicken). He notes that staying hydrated is also key before the race and likes coconut water because “it has good natural electrolytes.”
In the days before the race, as much as possible he tries to focus on things that are as natural as possible “because on the day of the marathon there is a lot of packaged food on the track with gels and everything.”
There is a time and place for simple carbohydrates for fuel.
Before the race, Flanagan prefers frequent carbohydrate-rich snacks rather than large meals. And those carbs are largely simple rather than complex. “Normally during training, you would want more whole grains and all that, but when you’re doing a marathon, you need to reduce your fiber intake,” he explains.
“Simple carbohydrates are very quick to digest and get that nice glycogen flowing into your legs. [and] in the system”. Some of his favorites include pretzels, some fruit and, occasionally, Lärabar.
Homemade baked goods are a staple.
When it comes to day-to-day nutrition, overnight oats are an option and coffee is a top priority in the morning. Flanagan notes that he’s not “super consistent” with his daily food choices due to his busy lifestyle, but one of his go-tos is some type of homemade baked good that’s easy to grab and take on the way to a practice, for example. .
He also often brings fruit to snack on while training along with tea, especially in the colder months.
Preparing your Sunday meal sets you up for weekday success.
“On Sundays, if I can, I try to prepare some food,” he says. Rice bowls are often rotated: “I make a lot of different vegetables, rice, different sauces and types of proteins,” she explains, adding that incorporating variety ensures meals don’t get boring. “That’s my easy option for lunch.”
Dinner is where things become a little more flexible or “everywhere” in his words, although sitting down to a good family dinner is a priority. “A lot of it is trying to combine what a three-year-old would like with the palate of an adult,” she says. “Some nights it’s a little more chicken wings, and then other nights it’s a really good, baked, homemade chicken parm type thing.”
Eating local is a focus.
Their commitment to seasonality, however, remains constant. “I try to eat more seasonally, so I don’t eat as many berries during the winter, I admit, as I do during the summer,” she says.
Lately, he says, pumpkin has been in rotation. “I think, first of all, eating local, seasonal food tastes better,” she says, and “because you’re not traveling as far, whatever you eat is richer in nutrients.”
Healthy fats also play a leading role.
Incorporating healthy fats like nuts, avocados, and coconut oil is a priority for Flanagan. “[They] “It really helps maintain a healthy menstrual cycle, which then helps maintain good bone density,” she says. “And I feel more satiated if I have good, healthy fats.”
Flanagan explains that she grew up in the “low-fat, fat-free diet era” and learned “that I really just ate a ton of sugar and then never felt full,” she says. “That was the most important thing I learned on my nutrition journey.”
