Elyse Kopecky and Shalane Flanagan's favorite running recipes from the Run Fast Eat Slow cookbooks


With over 100 recipes in Rise & Run, it can be hard to figure out where to start, so Shalane and Elyse created a list of their personal favorites in case you need some guidance :)



These are the Rise & Run recipes I make the most frequently and they helped me during training for Project Eclipse (6 marathons in 42 days!). 

Dark Chocolate Banana Superhero Muffins (p. 90)

These were my fuel of choice before running the Chicago Marathon and Boston Marathons back-to-back. 

Lemon Chia Blueberry Superhero Muffins (p. 91)

These refreshing, nutrient-packed muffins are a Bowerman team favorite! 

Everything Bagel Superhero Muffins (p. 77)

Both of our husbands request this recipe all the time. Probably because they taste like an everything bagel and are best slathered in cream cheese or butter.

Zucchini Pesto Superhero Muffins (p.75)

My fave of all the savory muffins. Tastes like pizza. 

Chocolate Tart Cherry Seeds Balls (p. 120)

I brought these on all of my long plane rides for Project Eclipse.

Trail Mix Breakfast Cookies (p.115)

Elyse and I gobbled these up during our sunrise cookbook photo shoot, which was needed since we ended up running about 13 mountain miles!  

Buckwheat Chocolate Molasses Cookies (p. 118)

There’s nothing like a fresh baked cookie, but they’re also so good as leftovers straight out of the fridge. I love that they're high in iron from the molasses. 

Sunrise Overnight Oats (p. 139)

I was skeptical about this unusual combo (carrots!) when Elyse sent it over, but it has become one of my fave make-ahead breakfasts. 

Instant Oatmeal Mix (p. 136)

I packed this mix in a resealable bags for all of my marathons. I love that you can easily make this for breakfast using just a coffee cup and hot water in your hotel room.

Pancake and Waffle Mix (p. 158)

This is Jack’s favorite!

Savory Red Lentil Oatmeal (p. 164)

I eat this for dinner topped with pan-fried shrimp. So good and unique!

Chorizo Breakfast Tacos with Guasacaca (p. 178)

That sauce - oh my! Put it on everything.

Black Bean Quinoa Pilaf (p. 188)

This meal satisfies me anytime of day. I love that the quinoa cooks with the veggies so you don't need multiple pots. 

Matcha Green Tea Smoothie (p. 227)

This smoothie is so energizing, we made this during our live class.

Raspberry Rival Smoothie (p. 228)

This is my fave smoothie in the book!

Marathon Mocha (p. 255)

This combines my love of two things: chocolate and coffee!

Marathon Peanut Butter (p. 272)

Runner’s will go nuts for this crunchy, salty, sweet, chocolate-y nut butter. 



I’m obsessed with all the recipes in Rise & Run but these are the ones that my family makes most frequently. This is the food that kept me fueled while training for my first marathon (NYC Marathon on Nov 7th!). 

Yam Spice Superhero Muffins (p. 103)

These are my go-to for before Long Runs because they’re super easy to digest. I often substitute pumpkin seed flour for the almond flour. I make fresh pumpkin seed flour in my food processor simply by pulsing raw pepitas. You can make these grain-free by substituting shredded coconut for the rolled oats. 

Lily’s Chocolate Superhero Muffins (p. 104)

These are so easy, we make them ALL THE TIME. Lily is very proud of this recipe. The best after school snack with homemade Hot Cocoa (p. 256). 

Grain-Free Pineapple Coconut Superhero Muffins (p. 92)

My gluten-free friends love these! They're especially fun in the summer time. 

Quinoa Veggie Superhero Muffins (p. 84)

I wish I could always have these on hand for hangry moments post-run. It's an entire balanced meal in a convenient little package. 

Sweet Potato Kale Superhero Muffins (p. 72)

These are the muffins that inspired writing this book! We make them all the time and they're great to keep in the freezer. Just thaw overnight and reheat on low power in the microwave. 

Chocolate Tart Cherry Seed Balls (p. 120)

My fave energy balls ever, kid-approved too. I love that these are nut-free. 

Molasses Tahini Granola (p. 128)

I can’t go a day without my granola fix! This takes the original granola recipe from Run Fast. Eat Slow. to the next level. The crunchy clusters satisfy both salty and sweet snack cravings! I eat this for a bedtime snack with whole milk yogurt and blueberries. 

Goddess Grain-Free Granola (p. 127)

Snack-time! This granola satisfies my sweet tooth with the chunks of dates. It's loaded with mineral-rich nuts and seeds. 

Apple Maple Butter Oatmeal Bake (p. 132)

Our whole family loves this recipe. Especially good for slower Sundays in the Fall.

Chai Chia Seed Parfait (p. 140)

Super quick and easy prep-ahead breakfast, love it for mornings when I need to pack breakfast to go. Watch my video demo for some pro tips! 

Pancake & Waffle Mix // Belgium Waffles // Fluffy Pancakes // Ultimate Savory Waffles (p.158-163)

My 4 year old wants only pancakes or waffles every single morning, so we make a big batch on Sundays and reheat in the toaster. I always have this mix on hand. The recipe makes a lot but you can easily cut it in half. 

Savory Red Lentil Oatmeal (p. 164)

Love this for an easy dinner! You can make it in the Instant Pot or stovetop.

Breakfast Power Bowls (p. 135)

My go-to 2nd breakfast or lunch after a morning run. It mix it up by using leftover roasted potatoes or leftover rice as the base. Essential to master making a fried egg with an oozy yolk (p. 143). 

Tempeh Breakfast Sausage (p. 183)

Amazing vegan protein option to add to anything, even meat eaters love this one. 

Make-Ahead Breakfast Sausage (p. 184)

Essential to keep stocked in the freezer. I reheat a couple in a skillet for my kids for dinner on nights when we are eating something that I know they won’t touch (fish!).

Black Bean Quinoa Pilaf (p. 188)

I eat this for breakfast, lunch, or dinner. It makes great leftovers!

Oat Banana Bread with Cauliflower (p. 222)

My kids have no idea that this is made with cauliflower and even my finicky boy loves this recipe.

Rustic Apple Galette (p. 219)

So pretty for special occasions! We plan to make this again for Thanksgiving. 

Meme’s Crepes (p. 202)

Friday night movie night is either pizza or this recipe! The kids love choosing their own fillings. 

Matcha Green Tea Smoothie (p. 227)

This smoothie is so revitalizing! I find myself craving it. 

Can’t Beet Me Smoothie III (p. 231)

Always a staple in our house, I keep steamed beets at the ready in the freezer.

Lemon Electrolyte Water (p. 244)

This hydrating drink is my go-to for marathon training. 

Iron Almond Milk (p. 252)

Such a treat when I have this in the fridge. It’s a super functional beverage, sip and do your body good! 

Blueberry Chia Seed Jam (p. 267)

I could eat this stuff straight out of the jar...

Cacao-Hazelnut Spread (p. 271)

Approved for breakfast or dessert! Drizzle it on ice cream or toast. 

Chai Spice Mix (p. 274)

I always have this spice blend on hand in my pantry, we use in so many recipes throughout the book.  





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Photography By:
Page Bertelsen, Erin Scott, Andy Hughes, and Elyse Kopecky