A blog by runners. For runners.

Recipes: Post long run dinners for every hemisphere

After a long run where you have really depleted your system and need to refill your energy tanks, a good meal that is both satisfying and tastes great is essential to your recovery. What you eat depends on the season: after a long run in the summer, you crave something drastically different than the same run in the winter. 

So today we give you both options: one for the chillier days happening now in the northern hemisphere and one for the warm up in the southern part of the globe. And a bonus smoothie recipe for anywhere in the world.

To warm up post-long run: Shrimp and white bean stew (adapted from here)


  • 1 large bunch of kale cut into in pieces
  • 2 Tbsp olive oil
  • 2 cloves garlic, chopped
  • Shrimp and white bean stew1 large leek chopped
  • 1 14.5-oz can crushed tomatoes
  • 1 15-oz can small white beans, rinsed
  • 1 lb. medium peeled and deveined shrimp
  • ½-cup fresh chopped parsley
  • ¼-tsp crushed red pepper flakes


  1. Place kale in large pot, add two quarts of water and bring to boil. Add 1 tsp of salt and simmer until tender, 5 minutes. Reserve 1 cup cooking lquid, then drain kale.
  2. Meanwhile, heat the oil in a large skillet over medium high heat. Add garlic, leek, ½ tsp of salt, ¼ tsp pepper and cook, covered, stirring occasionally until onion is tender, 5-6 minutes.
  3. Add tomatoes and beans and cook until heated through, about 2 minutes. Add the shrimp and cook, stirring occasionally until opaque throughout, 4-5 minutes. Stir in parsley and red pepper flakes. Add the reserve liquid and kale to the shrimp and stir to combine. Serve with your favorite bread.


To cool down post long run: Steak salad with avocado


  • 16 oz steak
  • Your favorite marinade (i.e., a good robust Italian salad dressing)

Steak and salad For the salad, your choice of:

  • Fresh tomatoes
  • Red leaf and romaine lettuce
  • Pumpkin seeds
  • Cucumbers
  • Carrots
  • Sweet peppers
  • Avocado


  1. Marinate a 16 oz or larger NY Sirloin steak in your marinade of choice before you go on your run and stick it in the fridge. You want the steak cut to be a little thin, no more than a half inch so it cooks or grills fast.
  2. Prepare a green salad with fresh tomatoes, red leaf and romaine lettuce, raw pumpkin seeds, cucumber, grated or shaved carrot and fresh, sweet peppers. Cut one whole avocado into three portions, sliced, and place in salad.
  3. Grill steak and let stand for 5 minutes before slicing into thin pieces to be laid over salad. Dress with your favorite dressing. Serve with warm bread and a little butter. 

Anytime, anywhere: protein-packed smoothie


  • One portion of whey protein powder, vanilla or chocolate flavor
  • Half an avocado, no skin and no seed 
  • 1 tbsp of chia seeds
  • 20 tablets of Energybits or 1 tbsp of powdered spirulina
  • 1 banana
  • 1 cup kefir, vanilla flavor
  • 1 cup lowfat milk (can substitute with rice milk)
  • Add your choice of frozen or fresh berries (strawberries or raspberries works best)


  1. Combine in blender and drink. (Don’t be afraid if it looks like a green sloppy mess, it is delicious and satisfying!)

Written by Rob Haneisen.