New Runners, Run

Good Content from: Saucony Ambassador, Elyse Kopecky, 2x NY Times best-selling  cookbook author

More from Elyse: Welcoming new runners to the tribe

New to running or just getting back into the sport? Here are my TOP 5 reasons to stick with your running goal (and why I’ve been hooked on distance running for 27 years!)

  1. Running will take you places you never thought possible. (Speaking figuratively here since most of us are not traveling right now. This sport can help improve your career, relationships, community, health, outlook, and more!)
  2. Running takes patience—your improvement will be gradual but noticeable. Noticeable enough that you’ll be inspired to keep going!
  3. You can run just about anywhere, at any time with very little gear to get started. All you need is a solid pair of running shoes. I recommend getting fitted by an expert at your local running specialty store or check out my favorite Saucony running shoes (Elyse’s top picks: Saucony Guide 13, Endorphin Pro, and Triumph 18).
  4. Running is an amazing metaphor for life. It’s going to be hard. There will be days when you want to give up. But the days when everything seems to click, makes it all worth it. When you don’t give up, good things happen. A solid truth for life in general.
  5. Running helps you appreciate the simple things in life. Who knew a scenic view at the top of a long climb could feel so rewarding or that a tall glass of water could taste so good.

Speaking of the simple things in life: the best thing after a hard run is a hearty snack. Eating within an hour of finishing a workout can help you recover faster. If you don’t feel hungry for a big meal right after a run, try Elyse’s go-to recovery snack: Superhero Muffins. Superhero Muffins are packed with nourishment and are easy to digest making them ideal for before or right after a hard sweat session.

Recipe: Apple Carrot Superhero Muffins

From the NY Times Bestselling cookbook, Run Fast. Cook Fast. Eat Slow. By Elyse Kopecky and Shalane Flanagan.


2 cups almond meal
11⁄2 cups old-fashioned rolled oats
2 teaspoons ground cinnamon
1 teaspoon baking soda
1⁄2 teaspoon fine sea salt
1⁄2 cup walnuts, raisins, or chocolate chips (optional)
3 eggs
1 cup grated Granny Smith apple (about 1 apple)
1 cup grated carrots (about 2 carrots), peeled
6 tablespoons unsalted butter, melted
1⁄2 cup honey


Position a rack in the center of the oven. Preheat the oven to 350°F. Line a 12-cup standard muffin tin with paper muffin cups.

In a large bowl, combine the almond meal, oats, cinnamon, baking soda, salt, and walnuts, raisins, or chocolate chips (if using).

In a separate bowl, whisk together the eggs, apple, carrot, melted butter, and honey. Add to the dry ingredients, mixing until just combined.

Spoon the batter into the muffin cups, filling each to the brim. Bake until the muffins are nicely browned on top and a knife inserted in the center of a muffin comes out clean, 25 to 30 minutes. Allow muffins to cool completely before storing.

Store leftover muffins in an airtight container in the fridge or freezer. If you like them warm, reheat on low power in the microwave.

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