Running News Daily

The best athletes don’t just train hard—they also recover smart. And a big part of effective recovery is the post-workout meal.

A good after-exercise nutrition plan can help an athlete replace the energy they burned during a workout, repair and rebuild muscles, and provide the fuel they need to crush their next training session, according to Jordan Hill, a Colorado-based registered dietitian and certified specialist in sports dietetics with Top Nutrition Coaching. The resulting gains can be significant.

Just ask Lea Davison. When the two-time Olympic mountain biker worked with a nutritionist some 10 years ago to dial in her post-workout fueling plan, she “really noticed the difference,” describing a reduction in rabid hunger and a feeling of being “stronger all around.”

When curating a post-workout snack or meal, folks should look for two main things: carbs and protein, says Hill. Carbs help reduce inflammation, boost immunity, and stimulate the release of insulin, a muscle-building hormone that also helps refill your body’s glycogen stores (your muscles  energy source). Protein helps refill your glycogen stores as well, and also halts muscle breakdown and promotes the growth of new muscle, Hill explains. Moreover, when combined, carbs and protein reduce cortisol, a hormone that causes muscle breakdown.

Athletes should consider foods rich in antioxidants like fruits and vegetables, and omega-3s like nuts, seeds, and fish, as they tamp down inflammation and further assist in the recovery process, Hill explains. It’s also important to keep in mind hydration and electrolyte replenishment, especially sodium and potassium.

When it comes to carbs and protein, the amount you consume matters. After an intense workout, look for a three-to-one ratio of carbs to protein, or closer to a two-to-one ratio if your goal is weight loss, says Hill. You can calculate your target amount of protein in grams by dividing your bodyweight in kilograms in half. Then, multiple that figure by two or three to get your carbohydrate value in grams, Hill explains.For example, with the three-to-one ratio, someone who weighs 150 pounds (68 kilograms) would have a target protein goal of 30 to 35 grams and a target carbohydrate goal of 90 to 105 grams. Keep in mind this guidance applies only to intense workouts—the type that leave you sweaty, tired, and potentially sore the next day. Following a gentler workout—say, a yoga session or quick 20-minute strength routine—these specific ratios aren’t as important, says Hill, who recommends folks in those scenarios just follow their general eating patterns for the day.

Last tip: Pay attention to timing. Women should aim to eat their protein amount within 30 minutes of a workout. That’s because certain hormone fluctuations that occur in women post training can accelerate muscle breakdown, explains Hill, and getting in protein quickly can help combat that. Women can eat their carbs alongside the protein, or eat the carbs separately up to two hours after the workout. The guidance is a little less strict for men: so long as they eat both the protein and carbs within two hours of exercising, they’ll reap the benefits.

Need some inspiration for your next post workout meal? We tapped two-time Olympic mountain biker Davison and four other elite athletes to learn what they typically feast on after a tough training session.Pro snowboarder and Olympic silver medalist Julia Marino usually gravitates towards a smoothie with a mixture of frozen fruit, coconut milk, yogurt, and protein powder. “It’s not too heavy,” says Marino of her go-to snack. “When I’m done working out and pretty warm, I’m craving something light and colder that’s easily digestible.”

Meagan Martin, a pro climber and American Ninja Warrior women’s champion, is also a fan of the post workout smoothie. Her concoction often features a mix of frozen fruits and veggies (like banana, pineapple, blueberries and spinach), along with cinnamon, chia seeds, almond milk, almond butter, and sometimes whey protein. “I have this after any workout,” says Martin. “Whether it’s a climbing session or a cardio workout, it’s just the thing my body needs.”

Hill, the nutritionist, endorses these types of smoothies as a great way to get antioxidants, hydration, and protein following a workout. Just be sure to pay attention to portion sizes to ensure you’re hitting a good ratio of carbs to protein, she advises.

During cold months, Davison frequently refuels with a fruit smoothie, similar to the ones described above. But after a long ride on hot days, she favors a DIY slushie: She blends a scoop of unflavored protein powder with lemonade and frozen, locally-picked strawberries.“It’s easy to drink,” she says, adding that the tartness of the lemonade helps counterbalance the sweet chews, bars, and gummies she consumes during her ride. If her workout concludes at home, she’ll quickly whip this up within the 30-minute recovery window, or, if she’s ending a ride at a trailhead, she’ll make it in advance and stash it in a Yeti cooler so it stays chilled.

This concoction, says Hill, offers “great hydration” and electrolytes in addition to protein. The strawberries and lemonade (so long as it’s sugared) provide carbs, she adds. If you’re making this at home, Hill recommends monitoring the portion size to ensure the carb to protein ratio is sufficient.Adidas-sponsored athlete Chris Nikic, who in October became the first person with Down syndrome to finish the Ironman World Championship, is a Chipotle devotee. The 23-year-old athlete’s favorite food is rice, and every day for lunch he orders a heaping burrito bowl with all the fixings: brown and white rice, brown and black beans, chicken, veggies, corn, cheese, and guacamole. The end result is “a four-pound bowl,” says Nikic, who is currently training for the Tokyo Marathon and notes the meal tastes best after a run.

Nikic’s go-to is a “great option,” says Hill. It provides protein, lots of carbs—including both easy-to-digest simple carbs from the white rice and satiating fiber-rich carbs from the brown rice—as well as antioxidants from the veggies.

When it comes to post exercise fueling, Dylan Bowman is a creature of habit. For years now, the professional trail runner has consumed the same recovery meal pretty much every day. He’ll scramble two eggs with greens and onions and then “liberally” butter two pieces of bread. Sometimes, he adds avocado if he’s feeling extra hungry. “I love it because it’s simple and quick,” Bowman explains. “I can get it in quickly and get the recovery process started before I begin the work day.”

This meal hits the big components, says Hill: protein with the eggs, healthy fat with the avocado, and carbohydrates with the toast. If you need more calories depending on the intensity of your workout, Hill recommends either increasing the portion sizes or pairing the meal alongside something else, like oatmeal with berries and honey.When Davison is craving “real” food (i.e. something she can chew, not just sip) she whips up eggs fried over medium with toast, or concocts egg tacos with cheddar cheese, salsa, scrambled eggs, and corn tortillas. “Eggs are my go-to for lunch mostly,” she says.

The breakfast taco option is really similar to Bowman’s staple and provides carbs from the tortillas plus protein from the eggs. The salsa adds antioxidants. Depending on the intensity of the workout, Hill might recommend adding extra carbs to properly refuel—things like orange juice, chocolate milk, or a small cup of fruit.

Jakob Ingebrigtsen brought his remarkable 2026 season to a fitting close on home soil, winning the men’s street 1500m at the inaugural Runfest Norway in Sandnes on Friday.

Competing in front of an enthusiastic hometown crowd, the Olympic and world champion took control of the race from the early stages and maintained his authority through the finish, stopping the clock at 3:40.7.

Andreas Fjeld Halvorsen followed in second in 3:43.3, while Sigurd Tveit completed the podium in 3:47.8.

The unusual street race added another dimension to the occasion, with 273 runners taking part on the same road and sharing the course with one of Norway’s most accomplished distance runners. For the recreational participants, it offered a rare opportunity to compete alongside Ingebrigtsen in an event that brought elite athletics and mass participation together.

The victory also provided a fitting final chapter to a season that began with significant uncertainty for Ingebrigtsen. After undergoing major Achilles surgery in February, the Norwegian was forced to miss a substantial portion of the summer campaign as he worked his way back to full fitness.

His return, however, quickly developed into another championship-winning chapter. In Birmingham, Ingebrigtsen captured European 5,000m gold before adding another major title at the inaugural World Athletics Ultimate Championship in Budapest, where he won the 5,000m.

Those performances transformed what could have been a disrupted season into another year defined by championship success and a determined return to the highest level.

Now, with the Sandnes victory added to his 2026 record, Ingebrigtsen closes the year exactly where it began in spirit — overcoming adversity, rebuilding his form and once again competing at the front.

From Achilles surgery in February to major championship victories and finally a 1500m win before his hometown crowd, the Norwegian has given his 2026 season a memorable final scene.

Olympic 100m hurdles champion Masai Russell has announced her engagement to longtime partner Robert “Robbie” Springfield, adding a major personal milestone to the remarkable journey of one of America’s leading track and field stars.

Russell shared the news with her followers, revealing that Springfield had proposed and that she had accepted. Reflecting on their relationship, the Olympic champion described him as her best friend and expressed her excitement about spending the rest of her life with him.

The couple’s relationship dates back to their college years at the University of Kentucky, where both were student-athletes and competed in track and field. Russell established herself as a standout hurdler, while Springfield competed in the long jump, giving them a shared understanding of the demands, sacrifices and pressures that come with pursuing success in athletics.

Springfield has since transitioned from competition into coaching. A former collegiate long jumper, he is now part of the coaching staff at Morehead State University, where he works with the programme’s sprinters and jumpers.

Their relationship has developed alongside Russell’s rise to the top of the sport. The defining moment of her career came at the Paris 2024 Olympic Games, where she captured gold in the women’s 100m hurdles, securing her place among the sport’s Olympic champions.

Away from competition, Springfield has remained a familiar part of Russell’s journey, sharing in the demanding periods of training and competition that accompanied her pursuit of Olympic success. Their connection has consequently grown from a college athletics relationship into a long-term partnership.

The engagement now marks another significant chapter for Russell, this time away from the track. After reaching the pinnacle of her sporting career in Paris, the 100m hurdles champion is beginning a new phase of her personal life alongside a partner who has been part of her journey since their university days.

From competing on the same collegiate stage to building a future together, Russell and Springfield’s story has evolved alongside two careers shaped by track and field. The Olympic champion will now balance this new personal chapter with her continuing ambitions in athletics

The women’s race at the 2026 TCS Amsterdam Marathon is shaping up to be one of the most competitive editions in recent years, with a deep international field set to take on the fast Dutch course on Sunday, October 18.

At the centre of the contest will be four Ethiopian athletes who have already broken the 2:20 barrier, creating the prospect of a fascinating battle for victory and a possible assault on the course record of 2:16:52.

Defending champion Aynalem Desta will return to Amsterdam looking to retain her title after producing the biggest performance of her career at last year’s 50th edition. Desta won in a personal best of 2:17:37, establishing herself among the leading marathoners in the field and setting the benchmark for this year’s contenders.

Standing in her way will be fellow Ethiopian Meseret Belete Tola, a former Amsterdam champion who knows exactly what it takes to succeed on the course. Belete Tola captured the 2023 edition in 2:18:21, and her return adds another layer of experience and proven quality to an already formidable lineup.

The field also includes Mestawut Fikir Truneh, who arrives with an impressive marathon pedigree. Truneh finished runner-up at the 2024 Berlin Marathon in 2:18:48, demonstrating her ability to compete at the highest level on one of the world's major marathon stages.

Completing the quartet of sub-2:20 Ethiopians is Buze Diriba, whose personal best of 2:19:34 places her firmly among the leading contenders. With four athletes possessing credentials below 2:20, the race is likely to develop into a tightly contested battle from the opening kilometres.

The depth extends well beyond the leading quartet. Desi Jisa Mokonin, representing Bahrain, Yeshi Kalayu Chekole of Ethiopia and Nazret Weldu Gebrehiwet of Eritrea have all established themselves as serious marathon competitors with performances approaching the 2:20 mark.

Another major name to watch is Abeba Aregawi, the former 1500m world champion representing Sweden. Aregawi has successfully transferred her talents to the marathon and made headlines earlier this year by setting a Swedish national record of 2:23:12 on her debut. Her presence adds another intriguing dimension to an already high-quality field.

Amsterdam’s marathon course has consistently provided an opportunity for elite athletes to produce fast times, and this year’s women’s lineup has the depth to turn the race into a genuine test of both championship racing and outright speed.

With four athletes already inside 2:20, two former Amsterdam champions returning to the start line and several other accomplished marathoners ready to challenge them, the battle is expected to remain open deep into the race.

The ultimate target will be the Amsterdam women’s course record of 2:16:52. Whether the leading contenders can threaten that mark remains to be seen, but the quality assembled for October 18 ensures that the record will be firmly in the spotlight when the race reaches its spectacular finish inside the Olympic Stadium.

The 2026 Valencia Half Marathon is shaping up to be a thrilling contest of speed, endurance and tactical brilliance, with some of the world’s finest road runners set to converge in Spain on October 25.

Kenya’s Daniel Ebenyo and Alex Matata will be among the leading contenders, facing a formidable Ethiopian challenge spearheaded by Jemal Yimer and Tadese Worku. The field also features Rodrigue Kwizera, who boasts the fastest personal best among the leading entrants at 58:16.

Ebenyo arrives with a personal best of 59:04, placing him firmly among the athletes capable of sustaining a demanding pace over the 21.1-kilometre distance. Matata, who owns a 59:11 best, adds further Kenyan strength, while Andrea Kiptoo brings another sub-60-minute credential to the race.

Yimer has already established himself as one of the fastest athletes in the field with a 58:33 personal best, while Worku has clocked 58:35. Kenya’s Owen Korir, with a best of 58:58, further underlines the remarkable depth of the men's lineup.

Valencia Half Marathon 2026 Entries

1. Rodrigue Kwizera (Spain) — 58:16

2. Jemal Yimer (Ethiopia) — 58:33

3. Tadese Worku (Ethiopia) — 58:35

4. Owen Korir (Kenya) — 58:58

5. Daniel Ebenyo (Kenya) — 59:04

6. Alex Matata (Kenya) — 59:11

7. Andrea Kiptoo (Kenya) — 59:11

8. Thierry Ndikumwenayo (Spain) — 59:42

9. Said Mechaal (Spain) — 1:00:24

10. Adel Mechaal (Spain) — 1:02:30

Kwizera, who finished second in Valencia last year, leads the field on paper and will be seeking another standout performance on the famously fast Valencia course. With several athletes carrying sub-60-minute credentials, the race has the ingredients for an aggressive battle from the opening kilometres.

Beyond the headline names, the men’s field is deep and highly competitive, bringing together a strong collection of experienced international athletes with proven ability over the half-marathon distance. With so much quality packed into the lineup, the race promises an intriguing battle in which tactics, endurance, positioning and finishing speed could all play a crucial role in determining the eventual champion.

Yet personal bests will count for little once the gun goes off. The title could ultimately be decided by patience, positioning and the ability to respond when the pace begins to rise in the closing stages. Every surge, every tactical move and every second saved could prove decisive on the road to the finish.

With Kenya, Ethiopia and Spain represented by athletes of exceptional quality, Valencia promises a high-octane men's showdown in which the leaders are likely to be separated by only a handful of seconds. The final kilometres could provide the defining moments of a race packed with speed, ambition and anticipation.

On October 25, the question will be simple: who has the strength to command the streets of Valencia and claim the coveted half-marathon crown?

April 19, 1982. The Boston Marathon unfolded under unusually warm, sunny conditions, and by the closing stages, the race had become a private battle between two very different American runners: Alberto Salazar, already one of the biggest names in distance running, and Dick Beardsley, the Minnesota runner who had emerged as a serious marathon contender.

For roughly nine miles, from the Newton Hills toward the finish, Beardsley did much of the leading, with Salazar tucked close behind. Neither man could shake the other. They ran deep into Boston locked together, trading surges and refusing to surrender an inch as the crowds along the course grew louder.

Salazar finally made his decisive move with less than a mile remaining. He opened a small gap, but Beardsley refused to disappear. The Minnesota runner chased him through the final streets, closing again as they approached the finish.

Then came the final sprint.

Salazar held his form and reached the finish first in 2:08:52, with Beardsley only two seconds behind in 2:08:54. It was an extraordinary result: both men broke 2:09 in the same Boston Marathon, and both shattered the previous course record.

The race became known as the “Duel in the Sun,” and it remains one of the most celebrated head-to-head battles in Boston Marathon history. Beardsley had not won, but his performance established him as one of America's elite marathoners.

For Salazar, however, victory came at an enormous physical cost. Immediately after crossing the finish line, he collapsed and required emergency treatment, including several litres of intravenous saline. The combination of heat, dehydration and an all-out effort had pushed his body to the limit.

Salazar's marathon career would never again produce quite the same kind of performance. His celebrated 1981 New York City Marathon victory had produced what was initially considered a world record, although the course was later found to be short. His Boston triumph therefore became one of the defining victories of his career.

Beardsley's story would take an even more difficult turn. Injuries disrupted his career, and after returning to the highest level, he suffered a devastating farm accident in 1989. Further accidents, surgeries and severe physical pain followed, eventually leading to a long battle with painkiller addiction.

He eventually overcame that struggle and transformed the darkest chapters of his life into a story of recovery, resilience and redemption.

That is what makes the 1982 Boston Marathon more than a two-second victory.

For one extraordinary afternoon, Salazar and Beardsley produced a marathon duel in which neither man was willing to give way. One crossed the finish line first. The other finished only two seconds behind him.

Two seconds separated them at Boston. Decades later, their legendary duel remains one of the greatest chapters in marathon history.