Shalane's Favorite Marathon Training Salad


Shalane's Favorite Marathon Training Salad

Kale Radicchio Salad with Farro

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If we could think of a second name for this salad, we would probably call it the wonder greens salad. That probably sounds incredibly cheesy, but it's true. This is a dish that is as useful for boosting the immune system, energizing your mind and body, and improving one's bone health. Tested by both Shalane and Elyse for running days--it assists with recovery after a long day of training and is a delicious counterpart to most main dishes. It’s loaded with nourishing fats to keep you satisfied. Best of all? This is the salad that inspired us to join forces and write Run Fast Eat Slow. Who knows what it will inspire you to do?!

Recently Elyse visited the Time Inc Food Studios and joined Cooking Light and Health magazine on Facebook Live to teach viewers how to make this salad. Watch the video.

This recipe is in Run Fast. Eat Slow. and was featured in Women’s Running. Get the recipe below.

Shalane devoured this salad while training for the 2017 New York City Marathon and the 2018 Boston Marathon. Her favorite way to serve it is topped with grilled steak. 


1 cup farro, rinsed and drained

1 recipe lemon miso dressing (below)

1 large bunch kale, finely chopped, stems removed

1 small head radicchio, quartered, cored, and cut crosswise into thin strips

1 cup grated Parmesan cheese 1 cup chopped toasted walnuts 

In a large pot, place the farro with enough water to cover by a couple of inches and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the farro is tender but still chewy, about 30 minutes. Drain the farro and set aside to cool.

To assemble the salad, toss the kale with three-quarters of the dressing in a large salad bowl. With clean hands, gently mas- sage the kale with the dressing to soften the leaves. Add the radicchio, Parmesan, walnuts, and farro to the kale and toss again. Taste and add the remaining dressing, if needed.

This salad can be made in advance. It tastes even better the second day. Cover and refrigerate leftovers for up to 5 days. 


1 ⁄ 2 cup extra-virgin olive oil

1 ⁄ 3 cup lemon juice

2 or 3 cloves garlic, minced

2 teaspoons miso paste (preferably mellow white)

1 ⁄ 2 teaspoon fine sea salt

1 ⁄ 4 teaspoon freshly ground black pepper 

Combine the oil, lemon juice, garlic, miso, salt, and pepper in a glass jar with a lid. Use a fork to stir in the miso, then shake vig- orously to emulsify.

Pour generously over your favorite grain salad.

This dressing will keep in the fridge for up to 1 week. If the oil solidifies, briefly microwave on low until melted. 








Book Tour Adventures

Holy smokes, the Run Fast Eat Slow book tour was a whirlwind adventure! We are so grateful for every single opportunity to spread our nutrition wisdom to athletes of all levels. Thank you to the enthusiastic crowds who came out and waited in our long book signing lines. We really appreciate it!

I should have known going on tour with Shalane would mean lots of running... I loved every mile that we shared together. In case you didn't have the chance to hear our inspirational talk on nutrition and the story behind our cookbook, you can check out a video of us in on stage in Chapel Hill on the Fleet Feet Facebook page (this was captured with an iPhone for Facebook Live so the image quality is not great but the sound is clear). And check out our beautiful photo collage below! 

Thank you to everyone who came out to run, talk, and take selfies with us! Huge thanks to the following hosts who helped us make each event memorable. We heart you! 

The book tour is now complete, but Shalane and Elyse are available for speaking engagements on a limited basis. To learn more, feel free to contact us

Bend, OR: Footzone

Portland, OR: Nike Running, Powell's

San Francisco, CA: Rakestraw Books, Book Passage, Left Bank Brasserie

Seattle, WA: Book Larder, Google, Third Place Books

Chicago, IL: Book Cellar, Everybody's Coffee, Chicago Marathon 

Hood River, OR: Waucoma Books, Shortt Supply 

Charlotte, NC: Park Road Books, Providence Day

Greensboro, NC: Fleet Feet

Chapel Hill, NC: Fleet Feet 

New York City: NYRR, Nike Running, Jack Rabbit, NYC Marathon, Runners World 







Breakfast of Champions


Breakfast of Champions

When breakfast needs to be fast and hearty, our go-to is a whole milk yogurt bowl topped with homemade granola and seasonal fruit. We're completely addicted to drizzling our yogurt with JEM NUT BUTTER for a sweet and nourishing start to the day. 

JEM is an incredible family run company committed to sourcing the highest quality ingredients possible. We've gotten to know Jen and Tim, the owners of JEM, since they're based here in Bend, Oregon. They've offered a sweet deal to all our fans (30% off with the code RUNFASTEATSLOW on your first purchase). You can check out the full line of flavors here. My personal favorite is Cinnamon Maca Almond Butter and Shalane's favorite is Cashew Cardamom.

For early morning workouts, we find that a small spoonful of JEM holds us over until our post-run breakfast. JEM nut butter is super easy to digest because they soak and sprout their nuts and then blend the nuts in stone grinders for hours.

If you haven't tried our recipe for Ginger Molasses Granola, what are you waiting for?! It's on page 54 in Run Fast Eat Slow or get the recipe here


NRC Portland x RFES


NRC Portland x RFES

Nike+ Run Club hosted an incredible Portland event. This one will be hard to top as we continue our tour. Any event that combines running, nourishing, delicious dishes, and an energized community is bound to be memorable.

We kicked off the night with a scenic 4-mile run along the waterfront that ended at Urban Studios where we indulged in an inspiring spread of dishes from Run Fast Eat Slow. We than shared the story behind our book and the importance of "indulgent nourishment" for lifelong health and happiness. Afterwards we had the chance to meet our Portland fans while snapping pics and signing books. 

Huge thanks to Nike Running for hosting this free event. The energy in the room was contagious. 

Photos by Jordan Beckett. 


Bend Book Tour Kickoff


Bend Book Tour Kickoff

We had 200+ runners and outdoor enthusiasts crowd the patio at Crow's Feet in downtown Bend to celebrate the first Run Fast Eat Slow book tour event. Thank you to everyone who came out to run with us and listen to our talk on "indulgent nourishment" and the inspiration behind our cookbook. 

Special shoutout to Footzone for hosting our event. We heart Michelle and Teague!! And thank you to Lucas, author of Trail Running Bend, for leading our Deschutes river run. Special thanks to Jem nut butter for bringing delicious samples and to Fearless Bakery for bringing 175 Superhero Muffins.

Next stop Portland! Come see us at Powell's Cedar Hills Crossing on Sept 6th at 7pm. 

Photos by Michelle Adams. 


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Shalane and Elyse talk nutrition with Marathon Academy

Check out our podcast with Marathon Academy to learn how Run Fast Eat Slow can help you run stronger and happier! 

Olympic Marathoner Shalane Flanagan & Elyse Kopecky on Nourishment for Athletes

In this episode we talk nutrition with U.S. Olympic Marathoner Shalane Flanagan and food writer Elyse Kopecky.

Learn about indulgent nourishment, why Shalane started eating real butter, the top nutrition mistakes runners make, Shalane’s training for Rio and more!

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Boston Marathon Shakeout Run

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Boston Marathon Shakeout Run

We had a blast leading 300 runners on a shakeout run the day before the Boston Marathon followed by a talk on the nourishment runners of all levels need for performance, happiness, and long term health. Special shoutout to Runner's World, Rodale, and Harvard Bookstore for hosting this event.

Thanks to everyone who came out and brought such incredible energy! We are looking forward to many more Run Fast Eat Slow events after the Rio Olympics. Shalane is off to train at high altitude with her teammate, Amy Cragg, and we wish both of them the best of luck with their buildup to the Olympic marathon. 

Enjoy a few photos from the event. And congrats to Madison and Samantha on winning the Run Fast Eat Slow Survival Kits!!

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Amy Cragg's Go-To Recovery Recipe

 Amy Cragg and Shalane Flanagan on their way to making the 2016 Olympic Marathon Team. Photo by Michael Scott. 

Amy Cragg and Shalane Flanagan on their way to making the 2016 Olympic Marathon Team. Photo by Michael Scott. 

Leading up to the Olympic Marathon Trials in LA, teammates Shalane and Amy trained and cooked together in Flagstaff, AZ. At the post-race party to celebrate their Olympic team accomplishment, Elyse Kopecky asked Amy what recipe from Run Fast Eat Slow was her go-to after hard training runs.

"I love the Omega Sardine Salad recipe. I didn't think I would because the idea of sardines kind of scared me, but the flavors reminded me of visiting my sister in France over the summers when I was younger. I devour it after really hard workouts because it's so easy to prepare, salty, and satisfying."
- Amy Cragg, Olympic Marathon Trials Champ

Here's a sneak peek of the recipe from Run Fast Eat Slow: Nourishing Recipes for Athletes (out Sept 6th, 2016, Rodale). Pre-order now available. 



You’ve probably heard that sardines are an amazing power food but never thought they’d be something you’d actually want to eat. Now you will. This omega-3-loaded variation on the traditional tuna salad makes a regular appearance in our lunch repertoire. It’s made with ingredients that are easy to keep stocked, so you have no excuse to not take the time to make this energizing lunch.

From the sardines, eggs, yogurt, and walnuts, you’ll get a serious dose of essential fatty acids, important for everything from fighting inflammation to boosting your mood. Plus, did you know that eggs have all nine essential amino acids, making them a complete protein and the perfect recovery food?

The creamy tanginess from the yogurt and Dijon mustard offsets any fishiness. The celery and walnuts add crunch. We like to serve this salad piled on top of thick slices of whole grain toast with a simple green salad.

  • 2 hard-boiled eggs, peeled (see note)
  • 2 ribs celery, chopped
  • 1/4 cup minced fresh parsley
  • 1/4 cup plain whole milk Greek yogurt
  • 2 teaspoons Dijon mustard
  • 1 can (4.25 ounces) sardines in olive oil, drained
  • 1/4 cup toasted chopped walnuts
  • 1/4 cup pitted, chopped kalamata olives
  • Salt & freshly ground black pepper, to taste

In a medium bowl, smash the eggs with the back of a fork to break them up. Add the celery, parsley, yogurt, and mustard and stir to combine. Add the sardines, walnuts, and olives and stir to break up the sardines into bite-size pieces. Season to taste with salt and ground pepper.

Note: To make perfect hard-boiled eggs, place the eggs in a medium saucepan with enough water to fully submerge. Bring to a rolling boil, cover, turn off the heat, remove from the burner, and let stand for 10 minutes. Drain and transfer to a bowl of cold water. Once cool, store in the fridge or peel if using right away.




Superhero Muffins


Superhero Muffins

 Photo by our recipe tester, Megan Scott, from Joy of Cooking.

Photo by our recipe tester, Megan Scott, from Joy of Cooking.

To thank our incredible fans for their support of our cookbook project, we're giving you a sneak peak of a favorite recipe from Run Fast Eat Slow. We never expected to receive over 650 inspiring stories from each of you in response to our search for runners willing to help us with recipe testing. Thanks for your enthusiasm! Happy baking. XO, Shalane & Elyse

Superhero Muffins

Yield: 12

These muffins were designed for superheroes like you. They're packed full of veggies, and are sweetened with maple syrup instead of refined sugar. In addition, almond flour and whole-grain oats replace nutrient-stripped white flour. These are Shalane’s go-to muffins—nourishing and sweetly satisfying for an easy grab-n-run breakfast.

And don’t fear the butter. Fueling up with healthy fats is a great way to start your day. Fat helps transport important vitamins throughout your hardworking body and will help keep you satisfied longer.

As a bonus, these muffins are gluten-free.


  • 2 cups almond meal
  • 1 cup old-fashioned rolled oats (use gluten-free if sensitive)
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins, optional
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 1/2 teaspoon fine sea salt
  • 3 eggs, beaten
  • 1 cup grated zucchini (about 1 zucchini)
  • 1 cup grated carrot (about 2 carrots)
  • 6 tablespoons unsalted butter, melted
  • 1/2 cup Grade B maple syrup
  • 1 teaspoon vanilla
  • paper muffin cups

Arrange a rack in the center of the oven and preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups. 

In a large bowl, combine the almond meal, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  

In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.

Add the wet ingredients to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups filling each to the brim. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.  


Tip: Keep a batch in the freezer for a sweet grab-n-run breakfast. Simply defrost on low power in the microwave