Rise and Run

Recipes, Rituals and Runs to Fuel Your Day: A Cookbook



About the Book

NEW YORK TIMES BESTSELLER • A cookbook and training manual dedicated to helping you revamp your morning routine, from the authors of Run Fast. Cook Fast. Eat Slow.


Shalane Flanagan and Elyse Kopecky believe (and science confirms) that what you eat at the start of the day impacts everything: your mood, your work output, your cravings, your sleep, and even your long-term health. In Rise and Run, discover a better a.m. routine and nourish your entire day with more than 100 recipes for nutrient-dense breakfasts, recovery drinks, packable snacks, and best-of-all: twenty-four new Superhero Muffin recipes (both savory and sweet).
These veggie-forward recipes can also double as lunch or dinner. Think Savory Red Lentil Oatmeal, Tempeh Sausage, Brunch Power Salad, Pesto Zucchini Superhero Muffins, Everything Bagel Muffins, and homemade breads, biscuits, cookies, and bars. Every recipe includes make-ahead tips for busy families, and they are crafted with the ideal balance of protein, complex carbs, and healthy fats to keep you sustained. But Shalane and Elyse don’t just leave it there. Along with recipes, they share expert advice from trainers and pros, as well as morning rituals, intention-setting tools, predawn running tricks, and injury-prevention advice. And, to top it off, Rise and Run includes a fourteen-week marathon-training program designed by Shalane that will have you breaking personal bests.
This book will teach athletes how to spend more time chasing the sunrise—without sacrificing the most important meal of the day.
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Rise and Run


There is something special and sacred about mornings—that is, when we slow down long enough to enjoy them. A mountaintop sunrise, a steaming cup of joe, a new beginning. Still, before we started dreaming up this book, we were as guilty of “frantic morning syndrome” as everyone else. The year we wrote this book (2020, RIP) didn’t improve matters. But once we began the research and interviews, once we really started listening to our own advice and committed ourselves to early runs and better morning nourishment, writing this book transformed us. We hope reading it has the same effect on you.

It’s stating the obvious, but the best part of the morning is—ding!—breakfast. For runners, breakfast is the most important meal of the day. Many runners eat two breakfasts—a small and easy-to-digest snack before an early run, and a hearty “second breakfast” for recovery afterward. No wonder it’s the most talked about meal among athletes (“I’m dreaming of pancakes after this run,” “My breakfast totally fueled my long run,” “I just ate breakfast and I’m already hungry again,” and on and on).

If you own any of our other cookbooks, you know that breakfast is near and dear to our hearts. We talk about the importance of fueling both before and after a morning run. The idea for Rise & Run began with our Superhero Muffins, featured in our previous two books, because we’ve heard that
you make them every single week. One fan wrote, “Every Sunday we make a double batch,” and another said, “It’s the only breakfast we eat before school. Quick, with no fighting from my kids.” They’re so popular, in fact, that we felt we needed to give readers more. In the pages that follow, you’ll find Dark Chocolate Banana Superhero Muffins (page 90), Yam Spice Superhero Muffins (page 103), and all-new savory variations: Pesto-Zucchini (page 75) is Shalane’s new favorite, and Everything Bagel (page 77) is Elyse’s.

We didn’t stop at muffins, though. In addition to twenty-four indulgent and nourishing new Superhero Muffin recipes, more than twenty inspiring weekday power breakfasts, twenty-five memorable brunch recipes, over a dozen snack recipes for when that second breakfast has worn off, twenty hydrating drinks and recovery smoothies, and even ideas on dishes that can double as dinner, this book is also a take-back-the-morning manifesto. We want your first hours in the morning to be delicious, active, and inspiring.

To that end, Rise & Run gives you the tools to establish a morning routine that can positively impact your whole day, including advice on how to get a great night’s sleep; how to clear your head of news, work, and other goblins so you can focus on the here and now; how to avoid injuries; what warm-ups and exercises are best done in the morning; plus—bonus—a training manual filled with running advice from one of America’s most decorated distance runner (pssst, that’s Shalane), with a special section on how to train for a marathon (pssst, Elyse is training for her first one and needs all the help she can get). There’s even advice and recipes devoted to how to recover from Shalane’s training programs!

We tapped everyone we know in the health-wellness-fitness space to ensure this manifesto isn’t just our good opinions but is truly built on the backs of experts, people like Shalane’s physical therapist and mental-health coach and Elyse’s longtime yoga and meditation teacher. You will see their advice—from how running helps anxiety to when to rest with your legs up the wall—peppered throughout these pages.

Writing this book meant committing to slowing down and appreciating the simple things in life—taking the time to heal our bodies or linger over freshly baked bread in order to truly absorb our own lessons. And, of course, going for extra-long adventurous runs with friends. And so, in the end, what we hope to inspire within these pages is a commitment to eliminating “frantic morning syndrome” and a return to prioritizing health and happiness over stress and busyness.

We know hundreds of lives have been transformed by our Run Fast. Eat Slow. series—because you tell us in letters and tweets and Instagram posts and reviews. We really can’t get enough of those. Your mail tells us we’re striking a chord, that we’re onto something. Well, Rise & Run is the next “something” we’re onto. We believe it’s the best collection of breakfast foods for athletes ever compiled, with inspiration to start your day with a morning run, whether that’s two miles or twenty. And, like everything else in the Run Fast. Eat Slow. family—nutrient-dense whole foods, healthy fat, listening to your body, avoiding restrictive diets—it’s meant to be a forever habit. We want this to be yet another book that never leaves your counter. Waking right isn’t a fad. It’s a way of life.

About the Author

Shalane Flanagan
Shalane Flanagan is the co-author of the New York Times bestseller Run Fast. Eat Slow. She is an Olympic silver medalist, 4-time Olympian, winner of the 2017 TCS New York City marathon, and multiple American record holder. She finished second in the 2010 NYC marathon and ran the fastest time ever by an American woman at the 2014 Boston Marathon. She has been running at an elite level for 14 years and typically runs 100-plus miles a week. She lives in Portland, Oregon. More by Shalane Flanagan
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About the Author

Elyse Kopecky
Elyse Kopecky is a chef, speaker, nutrition coach, and New York Times bestselling co-author of Run Fast. Eat Slow. The book features Elyse’s “indulgent nourishment” food philosophy for long-term health and happiness. She studied nutrition at the Natural Gourmet Institute, the nation’s top health-supportive culinary school. She lives in Bend, Oregon. More by Elyse Kopecky
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