It’s hard work running an endurance event like a half or full marathon.
In addition to tough hours on speed work and long runs, your body takes a beating as a result of those countless steps on the track, trail or pavement.
I certainly ached post-race, back before I traded distance running for the more joint-friendly sport of cycling. And I see how my son, Jack, who was running his first Pittsburgh Half-Marathon in May, struggled with sore muscles and tender feet throughout the spring workout season.
As he told me after one particularly long and grueling run in bad weather, “I feel like garbage.”
But once you cross the finish line and the medal is hanging around your neck? It’s somehow worth all the pain, effort and sacrifice.
While the obligatory post-race banana and/or cookie certainly hits the spot after 13.1 or 26.2 miles — both are a quick way to get some carbs into the body to aid with recovery — chances are you’re going to be fairly hungry once the excitement of the event wears off. The average runner will burn around 100 calories per mile during the race, according to Healthline, and that adds up pretty quickly.
A nutrient-dense meal that’s both easy to prepare (you’re tired!) and goes easy on your digestive system will help you bounce back.
Below we offer a few dishes that include a choice of protein, carbs and healthy fats and will get you on the road to recovery.
And congratulations on the marathon hardware — you earned it!
Marinated Beef and Veggie Kebabs
Protein-rich beef helps speed recovery after a hard run, so serve these kebabs — which can be assembled in advance — at your post-race celebration. For extra nutrition, pair them with brown rice or whole-wheat couscous.
1 teaspoon peeled and grated fresh ginger
3 tablespoons soy sauce
1/2 cup dry white wine
1 tablespoon honey
1 tablespoon extra-virgin olive oil
1 pound top sirloin steak, trimmed of fat, cut into 1 1/2 -inch cubes
1 red bell pepper, cut into 12 chunks
1 yellow bell pepper, cut into 12 chunks
1 small eggplant, cut into 12 chunks
1 red onion, cut into 12 chunks
Salt and ground black pepper
Combine ginger, soy sauce, wine, honey and oil in a large resealable plastic bag. Seal and shake to mix the ingredients.
Open bag and add beef, peppers, eggplant and onion. Seal again and toss to coat with marinade.
Place bag in refrigerator and let it marinate for 1 hour, turning it occasionally.
Coat a grill rack with cooking spray and preheat grill to medium-high. Assemble kebabs on 4 12-inch skewers or 8 6-inch skewers, threading a few pieces of vegetables between pieces of meat. Don’t overcrowd the skewers. Season with salt and pepper.
Grill kebabs over medium heat, turning once or twice — 8 minutes for medium-rare or 11 minutes for well done, or until desired doneness.
Serves 4.
— “The Runner’s World Cookbook: 150 Ultimate Recipes”
Soy-Roasted Salmon with Spiced Potatoes
After an endurance event like a full or half-marathon, you don’t just need to rehydrate — you’ll also want to eat foods that help replenish lost glycogen stores and rebuild muscle. Protein-rich salmon is a great choice for fish lovers. It is full of healthy omega-3 fats, which help reduce inflammation and muscle soreness.
This easy dish takes only about 45 minutes start to finish, which gives you plenty of time to shower and recover post-race.
1 tablespoon grated lime zest
Juice of 1 lime
3 tablespoons finely chopped cilantro
3 cloves garlic, chopped
1-inch knob fresh ginger, peeled and finely chopped
1 tablespoon finely chopped hot red chili
1 teaspoon coarsely ground black pepper
5 tablespoons light soy sauce
4 tablespoons dark brown sugar
4 tablespoons water
4 tablespoons vegetable oil
1 1/2 pounds boneless, skinless salmon fillet
1 pound Yukon gold potatoes, cut into chunks
1 tablespoon of olive oil
1 teaspoon cumin powder
1 teaspoon garam masala
1 teaspoon kosher salt
1 lemon, sliced thin
Place all marinade ingredients except the salmon in a large bowl and whisk together. Place salmon fillets in the bowl and let them soak up the juice for 20 minutes. While salmon is marinating, make potatoes.
Preheat oven to 425 degrees.
Toss potatoes, olive oil, cumin, garam masala and salt together in large bowl. Spread over a baking pan, place lemon slices on top and bake until tender and crispy, 25-30 minutes.
About 10 minutes before potatoes are done, remove salmon fillets from marinade and place on a baking sheet.
Place salmon in oven and roast for 15 minutes, or until the fish flakes easily and is opaque throughout. Remove potatoes to a platter, and turn oven to broil. Broil salmon for 2-3 minutes, or until edges are slightly charred.
Serve hot, with roasted potatoes and a green salad.
Makes 4 servings.
— adapted from “The Curry Guy” by Dan Toombs
Fusilli with Broccolini, Chicken and Pecorino
This simple pasta dish works because it’s super light (i.e. easily digested) while still providing carbs. Thanks to the addition of chicken, it’s also rich in lean protein.
The original recipe called for broccoli rabe, a leafy green with a somewhat bitter taste; I substituted broccolini.
1 pound broccolini, cut into 2-inch pieces (about 4 cups)
8 ounces uncooked fusilli or other corkscrew pasta
2 tablespoons olive oil
4 garlic cloves, thinly sliced
1 leek, rinsed and sliced into half moons
8 ounces chicken cutlets, cut into 1-inch chunks (I used boneless breast)
3/4 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 cup low-sodium chicken stock
1 teaspoon crushed red pepper
1/3 cup freshly grated pecorino Romano cheese
1 tablespoon freshly chopped marjoram.
Bring a pot of water to a boil. Immerse broccolini in water 1 minute or until bright green. Remove with slotted spoon; place in a towel to keep warm. Cover pot; bring water back to a boil.
Add pasta and cook 12 minutes or until al dente. Meanwhile, heat a large nonstick skillet over medium-high heat; add olive oil, garlic and leek. Cook 2-3 minutes or until just golden brown. Season chicken with 1/4 teaspoon each salt and pepper.
Raise heat to high, and add chicken. Cook 2-3 minutes or until well-browned. Add broccolini, chicken stock, crushed red pepper and remaining salt and pepper. Cook chicken and vegetables 6 minutes or until tender and liquid has reduced by half. Drain pasta; transfer to serving dish.
Top pasta with sauce; add cheese and marjoram, and toss to combine.
Makes 4 1 1/2 -cup servings.
— adapted from Health.com