Shalane Flanagan: Insights on Nutrition and Marathoning
Olympic marathon champion Shalane Flanagan has deepened her understanding of nutrition since retiring from elite competition in 2019. Co-author of the acclaimed cookbooks Run Fast. Eat Slow and Run Fast. Cook Fast. Eat Slow, she has integrated nutrition knowledge with her personal philosophy of healthy eating, focusing on a balance of nutrient-dense ingredients that don’t compromise on flavor.
An Evolving Perspective on Fitness
At 42, Flanagan views marathon training as a delightful aspect of her life rather than a strict regimen. As a dedicated mother of two and a coach at the University of Oregon, her fitness goals extend beyond running. “Having kids is a true endurance test,” she emphasizes, reflecting on the energy required to keep up with her children. Flanagan admits the demands of motherhood push her physical limits in unexpected ways, often surprising her with her endurance levels.
Connecting Through Running
Flanagan cherishes the opportunity to run with her collegiate athletes at Oregon. She believes that the shared experience of running creates an environment conducive to open communication. “If you can go on runs, you can have some really great conversation because there’s not this eye contact,” she notes, explaining how the relaxed atmosphere allows for deeper connections.
Supporting Local Businesses at the NYC Marathon
For the recent New York City Marathon, Flanagan teamed up with Mastercard to spotlight local businesses, many of which participated in the event themselves. “These small business owners training for the marathon exemplify the grit and determination required both in running and entrepreneurship,” she shared. Flanagan participated in the Mastercard’s Priceless Start event, experiencing the thrill of starting alongside elite runners.
The Importance of Pre-Race Nutrition
Leading up to a marathon, Flanagan enjoys classic New York City foods, particularly pizza and bagels, which she fondly notes are absent in her Oregon home. The night before a race, her meal consists of simple yet nutritious options: rice, sweet potatoes, salad, and a protein source such as fish or chicken. Hydration also plays a crucial role, and she favors coconut water for its natural electrolytes. In the days leading up to the marathon, her focus shifts toward whole, unprocessed foods to prepare her body for the challenge ahead.
Carbohydrate Management for Endurance
Flanagan also shared her tactical approach to carbohydrate intake before a race. Instead of consuming hefty meals, she opts for smaller, frequent snacks that are rich in simple carbohydrates to quickly fuel her system. Her go-to options include pretzels, fruit, and Lärabars. This strategy not only helps her maintain energy levels but also aids in digestibility during the rigorous demands of marathon running.
Meal Prepping for Busy Days
To manage her busy lifestyle, Flanagan practices meal prepping on Sundays, a technique that ensures she has nutritious meals readily available during the week. Her meal prep typically features diverse rice bowls made with various vegetables and proteins. For dinner, she emphasizes family meals that cater to both her children’s tastes and her own, combining child-friendly options with healthier adult versions.
The Benefits of Seasonal Eating
Flanagan actively promotes the benefits of eating locally and seasonally, explaining that seasonal foods not only taste better but are also more nutrient-dense. Lately, she has been enjoying squash, which is prevalent in winter months. Additionally, she incorporates healthy fats from sources like nuts and avocados into her diet, recognizing their crucial role in maintaining hormone balance and overall satiety.
