My Favorite Post-Run Smoothie

My Favorite Post-Run Smoothie | Lean and Green Body® Blog

Marathon training has been an experience of trial and error.

I've had to learn some lessons the hard way (wear longer socks to reduce blisters; avoid the area of the neighborhood with the bear; drink electrolytes before, during, and after the run; funny podcasts will lighten up the hard miles). One of my favorite moments of training happened just last week, when someone pulled over and asked if I was okay because I looked like I was going to "pass out." I laughed out loud. I guess 12 miles looked as painful as it felt that day. It was hot and I woke up late to run. Since then, I start my especially long runs before the sun rises.

Other lessons weren't as hard to learn. My post-run smoothie fell into this category. It came to me during a distance run. My body craved something sweet and hydrating. I needed fuel to recover well and build up what was broken down during exercise. I made it a priority to include spinach to add iron and vitamins to the mix. I wasn't sure how this would taste at first, but the result was incredible. It's exactly what I need after running a long distance in the Florida heat. This smoothie is creamy, light, and delicious. I love to drink it while foam rolling and static stretching.


  • 1 banana

  • 1 cup unsweetened almond milk

  • 2 tsp all natural peanut butter

  • 1 big handful of spinach

  • 1 scoop Garden of Life Vanilla protein powder

  • 1 tsp chia seeds

  • 3-5 ice cubes

  • (For extra carbs, you can add 1/4 cup rolled oats)


  1. Blend and enjoy!

Running Routine


I had never craved Peanut M&M’s so much in my life. I’d go to the grocery store, buy a “sharing size” bag of the candy, and eat it in about 10 minutes. I did this several times per week. It was a wonderful time, but it was also tough on my body.

This was how I spent the first three weeks training for my marathon. I felt hungry and incredibly exhausted. I didn’t pay much attention to fueling my body. 

It wasn’t until a tough 7-mile run that I decided to make a change. During this run, I reached a point where I really struggled. I felt like I was dragging more than usual — both mentally and physically. A long distance run is never easy, but this was different. For the first time, I felt like my body was trying to tell me something. 

When I got home, I did a lot of research and talked to friends who finished marathons. They had all different tips and techniques, but one topic was constantly revisited: nutrition. I realized I wasn’t fueling myself strategically. Marathon training is hard on the body, and I wasn’t making it any easier for myself by eating carelessly.

Since then, I’ve developed a morning running routine that’s more beneficial for my body. (Disclaimer: I’m not an expert in nutrition, and this is all from personal experience)

On long distance running days, I wake up 30 minutes ahead of time, eat a piece of toast, and do some dynamic stretches. I pack some mid-run food (like Gu, chews, or frozen grapes) and stick a water bottle in my mailbox. Then, I lace up my shoes and run. About one hour into the run, I’ll have a snack and drink some water.

After I finish running, I immediately rehydrate with water with Nuun dissolvable electrolytes. I also make a healthy smoothie packed with nutrients to help my body recover.

Since making these changes, my body feels balanced and restored. I ran 9 miles recently, and I couldn’t believe how much better I felt. It wasn’t easy, but it didn’t feel impossible like before. I’m amazed at how small changes can have such a dramatic effect. 

These lessons in learning to take care of myself run parallel to marathon training itself. There is a lot to learn and study, but I can’t do it all in one day. It takes time and effort. 

Persistence. Faith. Self-love. Patience. And most of all, an unwavering commitment to become a better version of myself.

First Marathon...


There are two green letters sewn into the right side of my Nike running hat — MB.

These two letters ran dozens of road races with me. They taught me to sprint at the finish. They taught me how to laugh and drive a car and make the best chocolate chip pancakes. 

These two letters are my dad’s initials. He’s the reason I’m running my first marathon this fall. 

Before he passed away five years ago, my dad was an avid runner. He had a running group in my New Hampshire hometown, and he ran countless miles throughout my childhood. 

Sometimes we’d run together, and he always told me to finish strong. This meant sprinting the last half mile even if I felt I didn’t have much more to give. 

That’s how my dad lived his life. He ran his first marathon in Philadelphia, and I’ll never forget how he could barely walk after the race. Even through the pain, he had the biggest smile on his face — something that rarely left him. 

No matter what he was going through, he always had that smile. If you asked him what the best part of his life was, he’d say “right now,” because that’s the part he was in. 

I want to carry on his legacy. I want to run 26.2 miles and smile at the finish. I want to share this experience with my dad, even if he’s not around to see it. 

I have four months until race day. I’m running the Fort Myers Marathon on November 4, 2018. As I transition into training, I marvel at the transformation about to take place. Today, running five miles was painful and almost impossible. Four months from now, I’ll be able to run more than four times that distance. 

It’s a very humbling process, and I have so much to learn. 

And I know my dad will be there with me, encouraging me to enjoy the process every step of the way.