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Post-Run/Race Recovery

Recovery means more than just catching your breath. After a hard workout or a race, your body needs time—and fuel—to repair itself. Once you cross the finish line, you'll need to replace not only fluids, but also carbohydrates, sodium, and protein—ideally within 30 minutes. Focus on whole grains, brightly colored red/orange/purple fruits, low-fat dairy, dark green veggies, fish, and "good fats" such as walnuts, avocados, and ground flaxseeds.

Post-Run/Race Recovery RECIPES

Farro Salad with Vegetables and Grana Padano

Serves 4



10 oz farro (about 1 1/2 cups)

2 tsp kosher salt

2 medium zucchini, grilled or sautéed

1 medium size eggplant, grilled or sautéed

12 boiled green beans

6 green asparagus spears, grilled or boiled

6 pieces of boiled broccolini

1 cup spinach, cut in strips

3 oz shaved Grana Padano

1/4 cup walnuts or almonds, crushed

1 beet, diced (optional)



2 tbsp lemon juice

3 oz shaved Grana Padano

2 tbsp extra-virgin olive oil

2 tbsp vegetable or chicken stock (or more as needed)

Salt to taste

Nutrition Info

Combine all dressing ingredients in a blender and pulse until blended and smooth. Set aside. Sauté or grill the zucchini, eggplant, and asparagus. Boil the green beans and broccolini. In a medium saucepan, combine 4 cups of water, a bit of salt, and the faro; bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes. Drain well, transfer to a large bowl, and let cool. Once the farro has cooled, add the all the previously cooked vegetables, and stir to combine. Add the walnuts and raw spinach, and then gradually the dressing. If needed, season with salt. Add as much shaved Grana Padano as you wish, toss to combine, and serve.

Roasted Winter Vegetables with Grana Padano

Serves 4


1 lb carrots, peeled

1 lb parsnips, peeled

1 large sweet potato, peeled

2 beets, peeled

2 yellow onions, peeled and quartered

4 tbsp olive oil

3/4 tsp salt

1/2 tsp pepper

1 small clove garlic, minced

3/4 cup Grana Padano shavings

2 tbsp seasoned breadcrumbs

1 tbsp chopped fresh parsley

1/4 tsp grated lemon peel

Salt and pepper to taste

Nutrition Info

Heat oven to 425°F. Cut vegetables into 1 ½ inch pieces. Place in a single layer on two heavy, rimmed baking sheets. Drizzle with 3 tbsp of the olive oil and the salt and pepper; toss to coat with oil. Bake 30 to 35 minutes, turning a few times and shifting positions of the trays, until vegetables are tender. Add garlic and toss, and bake 1 minute longer. In a small bowl combine remaining olive oil, Grana Padano, breadcrumbs, parsley, lemon peel, and a pinch of salt and pepper; sprinkle over hot vegetables and serve. 

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