Marathon Training Recipes I Loved Eating This Week
These marathon training recipes have been one of the biggest things helping me stay consistently energized during my 4 month training for my first half marathon. Training for my first marathon completely changed the way I think about food. Eating food that supports the way I want to move has made my runs easier, my recovery smoother, and my training weeks way more enjoyable. These are the simple, feel-good meals I’ve been loving lately that keep me full, fueled, and actually excited to get moving.
My Marathon Training Recipes
My 4 Month Couch To Half Marathon Training
I’ve been training for 4 months for my first half marathon as a complete beginner, and it’s slowly changed the way I view “healthy recipes”. To me, healthy recipes now doesn’t mean cutting out carbs, oil, or flavor. It means understanding what I put in my body, nourishing myself with balance, and eating food that makes me feel good physically and emotionally.
If you’re curious about my beginner tips for training from zero to half marathon in 4 months, read about my journey, plus my favorite must-have marathon gear!
Pre-Run Meals and Snacks Recipes
Before a run, I need something with steady carbs, a bit of protein, and feels comforting. I love starting the day with something cozy like soft, toasty bread or chilled yogurt with fruit. It also has to be quick to make, easy to eat, and give me clean energy without a crash. I want food that feels good in my body, but also makes me look forward to eating, even if I’m heading out the door in 20 minutes.
Breakfast Yogurt Fruit Bowl
I’ve been obsessed with Breakfast Yogurt Fruit Bowls lately. They’re so, so tasty that I’ve been having one pretty much every day. It’s the perfect pre-run breakfast before meeting up with my friends for a 14K run.
My yogurt usually has thick yogurt, whatever fruit I have on hand, a little honey, and something crunchy on top, like cereal or my homemade granola. It’s quick, reliable, and great for my stomach even before a run.
- 1 cup Greek yogurt
- 1/2 cup granola
- 1 banana sliced
- 1/2 cup strawberries sliced
- 1/4 cup blueberries
- 1 tablespoon peanut butter melted
- chocolate chips optional
Spicy Sweet High Protein Avocado Toast
This Spicy Sweet Cottage Cheese Avocado Toast is one of my favorite savory egg sandwiches and my go-to pre-run meal lately before a long run. We have a 10K run later, so I’m making a super filling breakfast this morning. Making this sandwich only takes 20 minutes!
With both eggs and cottage cheese, this sandwich packs a ton of protein. I know not everyone loves cottage cheese, but paired with hot honey on top of egg and avocado, this is the perfect combo.
Fail Proof Chocolate Chip Banana Muffins
I genuinely think that this Chocolate Chip Banana Muffins might be better than banana bread. Dom and I legit finished an entire batch in just a few days, because they were that good.
Honestly I love that they’re so easy to grab and go. It’s great for a quick breakfast, but I actually love eating one of these before my longer runs for extra long-lasting energy. Each muffin is just the perfect bite of soft, bouncy, and super moist, thanks to a little bit of Greek yogurt magic. My mom even helped me test this recipe so it’s completely fail-proof.
- 2 cups flour
- 2 tsp baking powder
- 1/2 tsp salt
- 1/3 cup butter melted
- 1/3 cup sugar
- 1/3 cup brown sugar
- 1 cup mashed banana about 2-3 bananas
- 2 eggs
- 1/4 cup Greek yogurt
- 2 tsp vanilla extract
- 1 cup chocolate chips
Topping
- chocolate chips
- Flaky Sea Salt
Lemon Matcha Tonic
It’s getting warmer and I’ve been obsessed again with matcha lemon tonic. This tart drink is light, crisp, and actually helps me stay hydrated throughout the day. It’s so, so refreshing and ridiculously easy to make.
When you’re marathon training, it’s important to constantly stay hydrated. It’s not just about drinking water, but also replenishing electrolytes, especially in the heat. The lemon adds a bit of natural sodium and potassium, and the matcha gives just enough of a gentle energy lift.
- ice
- 1.5 tbsp homemade lemon syrup
- 1 tsp matcha powder
- 3/4 to 1 cup tonic water
- 1 slice fresh lemon for garnish
Korean Cabbage Egg Street Toast
One of my favorite things I had on my trip to Korea was this Korean Street Cabbage Toast from a tiny food truck on the side of the street. It is so simple: just egg, cabbage, and toast. but something about it was so good. Crunchy, savory, and just a little sweet and I’ve honestly been dreaming about it ever since.
This egg sandwich also happens to be the perfect pre-run breakfast. The fluffy milk bread gives just enough carbs, the egg and cheese keep it satisfying. The cabbage adds crunch without feeling too heavy. I’ve got a 10K later this morning, and this is exactly the kind of meal that fuels me without slowing me down.
- 2 slices Milk Bread
- 2 eggs
- ¾ cup cabbage Chopped
- ¼ cup shredded cheese mozzarella or a blend works well
- ¼ tsp salt or to taste
- ⅛ tsp black pepper or to taste
- 1½ tbsp butter divided
- 3 slices ham optional
- 1-2 tbsp ketchup To taste
Post Run Recovery Meals
After a run, I want something high in protein, deeply satisfying, and packed with flavor. I usually crave savory, salty, and spicy post-run recovery meals to wake my appetite back up. I look for meals that are filling: warm rice bowls, cold noodles with something crispy, fresh rolls with a good sauce. It needs to refuel me, keep me full, and taste like something I’d eat even if I weren’t training for my half marathon.
Creamy Salmon Poke
Lately I’ve been obsessed with these easy mini salmon poke hand rolls. I know, I know. Poke as a marathon training recipe? But, they take less than 20 minutes to make, and they’ve basically become my go-to post-run lunch. It’s even more filling with a bowl of rice!
After a long training session, when I’m too tired to cook but starving, this is exactly what I want. It’s super fresh, cold, packed with protein, and zero fuss. Just mix sushi-grade salmon with creamy or spicy seasoning mix, and serve with roasted seaweed. It’s light but filling, super flavorful, and brings me back to life every time.
- 1 pound Sashimi-grade Salmon
- 1/3 cup masago
- 4 tbsp Japanese Mayo
- 1.5 tbsp Gochujang Optional
- 1-2 stalk green onion chopped
- 1 tbsp white sesame seeds
- 1 tbsp black sesame seeds
- 1/2 Cucumber
- Crispy Seaweed to serve
Spicy Korean Cold Noodles
I had some homemade vegan kimchi sitting in the fridge and suddenly all I could think about was spicy Korean cold noodles. This recipe takes less than 20 minutes to make. After a run, especially on hot days, my appetite can sometimes dip for a bit, but this spicy noodle dish brings it right back.
The chewy noodles tossed in gochujang, kimchi, and sesame oil are spicy, tangy, and full of flavor, and the crispy pan-fried pork belly on the side makes it feel like a real reward. Quick to make, bold in flavor, and exactly what I want when I’m finally ready to eat.
- 2 servings Noodles
- 5 ounces kimchi chopped
- 1/4 cup kimchi juice optional
- 2 tbsp Korean red chili paste gochujang
- 1 tbsp korean red chili flakes gochugoru
- 0.5 tbsp sweetener optional, I like to use plum extract or you can swap for sugar
- 1 tbsp sesame oil
- 0.5 tbsp sesame seeds
- 0.5 tbsp minced garlic
- 0.5 tbsp rice vinegar optional
- 1 tbsp noodle water
- 1 cup cucumber sliced
- 2 soft boiled eggs
- Sesame seeds to garnish
High Protein Lemon Farro Chicken Salad
I’ve been having this High Protein Lemon Farro Chicken Salad so often lately. It’s one of those meals that actually holds up during a busy training week: post-run, mid-road trip, or even when I don’t want to think about lunch. The chewy farro and juicy chicken is tied together with lemon juice without making it feel like a “diet salad.” Everything’s prepped ahead and keeps well in the fridge. You can eat it with a spoon, which honestly makes life easier when I’m tired and hungry.
- 1 lb chicken thighs boneless
- 1 tbsp minced garlic
- 1 tsp oregano
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1 tsp Salt
- 1/2 tsp Black pepper
- 3 tbsp Olive oil 1 tbsp for pan frying
- 3 tbsp Lemon Juice 1 lemons worth
- 1 cup farro
- 2 cups vegetable broth
- 1.5 tbsp Lemon juice 1/2 lemon worth
- 3 bell peppers Different colors, chopped
- 1 red onion chopped
- 2 Cucumbers chopped
- 1 cup cherry tomatoes halved
- 1 cup corn kernels
Lemon Honey Mustard Dressing
- 1/4 cup olive oil
- 1 tsp dried oregano
- 1 tsp mustard
- 1 tsp honey
- 3 tbsp Lemon juice 1 lemons worth
- 1 tsp salt to taste
- 1/2 tsp Black pepper to taste
Spicy Honey Chicken Rice Bowl
This 20 minute Spicy Honey Chicken Rice Bowl just makes me so happy. After a long run, when I’m sweaty, starving, and craving something real, this hits every time. It’s crispy, sticky, sweet, and spicy. It’s exactly the kind of meal that feels like a reward. The rice catches all that sticky sauce, and the chicken’s pan-fried with a bit of crunch. Every bite is ridiculously satisfying.
- 6 pieces Boneless Chicken Thigh cut into bite-size pieces
- ⅓ cup Rice Flour
- ¼ cup Corn Starch
- 1 tbsp Garlic Powder
- Salt and Pepper to season
- ⅓ cup Soda Water
- 1 Egg
Homemade Sauce:
- 8 cloves Garlic Chopped
- 2 tbsp Korean Chilli Paste
- 3 tbsp honey
- 1 tbsp Soy Sauce
- 1 tbsp Sesame Seeds
Veggie Tempura with Cold Soba
I have a bunch of veggies in the fridge that I still want to use up, so I went with some light veggie tempura alongside chilled zaru soba.
I just got back from a long run, and this cold noodle is exactly what I needed. The chilled soba cools me down fast, and the crispy tempura is comforting without being heavy. It’s simple, balanced, and hits that sweet spot between feeling restored and still treating yourself a little.
- green beans
- 1 mini kabocha pumpkin sliced
- 2 eggplants sliced into medallions
- shitake mushrooms
- Korean Peppers
- asparagus
- perilla leaf
Batter
- 1 cup ice cold club soda or beer
- 1 beaten egg
- 3/4 cup cake flour or all purpose flour
- 1/2 cup corn starch
- 2 tsp baking powder
- 1/4 tsp garlic powder
- Salt and pepper to taste
- 2 cups Dashi Stock
- ½ cup Soy Sauce
- ½ cup Mirin
Soba Noodles Recipe:
- 1 stalk Green Onion chopped
- 2 servings Soba Noodles
- Shredded Seaweed
- 2 tbsp Freshly Grated Daikon
