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April 29, 2015

How to Recover From a Race

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This week so far has been all about letting my legs rest up and refresh after last weekend’s speedy GW Parkway Classic 10 Miler! I thought it might be helpful to share some of my favorite tips for how to recover from a race. I’d love to hear some of your favorite tips on how to recover from a race, too!

IMG_0119 - Copy

Tips: How to Recover from a Race

1) REST – but consider some light walking

I generally take at least a day or two of full rest after a race, sometimes more depending how intense it was. That said, I do usually incorporate some very light walking as it makes me feel better than sitting all day and letting my legs tighten up. Since the weather has been nice, getting in a short walks hasn’t been hard; I got in a nice walk on Sunday after the race while listening to a podcast, and this week I’ve gotten in walking in the form of my commute downtown (it’s about 25 minutes of walking each way).

2) Do Yoga

I love yoga even more than usual when I’ve been doing a lot of running, and especially after a race. If you’re really sore, I’d wait a day or two, or make sure you are taking a class that isn’t too intense, but stretching things out gently can really help with recovery.

Last night, I hit up Edge Yoga with Chelsea for our fave 6 p.m. class that the owner, Mark, teaches. It’s a lightly heated Yoga 1 class (although his idea of Yoga 1 = still challenging, just FYI). Felt great, as always!

edge yoga arlington

I have plans for another yoga class tonight with my friend Karen, this time at Epic Yoga via ClassPass right after work. Tomorrow morning I’ll be getting back to the track to meet my training group, but will keep things low key.

3) Sleep

Your body needs time to repair – give it the rest it needs to do so! I’ve been making sure to get in bed earlier and/or sleep in a bit longer (aka no morning workouts) so far this week, and I find it makes a big difference with recovery.

4) Foam Roll

I’m a HUGE foam rolling fan – it helps me a ton on the recovery front when my legs are tight/sore to roll them out a bit. If you don’t own a foam roller, buy one immediately. I’m serious. Do it.

foam roller

For those of you that have no idea what I’m talking about, a foam roller is just a round piece of hard foam that you roll your legs (or butt/hips) over after running to help massage your muscles/work out some of the tightness. Here’s a nerdy video I made a couple years ago on how to use a foam roller – you can also use it by holding yourself on sore spots to release them, but I usually just roll around slowly like a massage. I try to foam roll once a day, usually before bed, when I’m training for/recovering from a race. It feels amazing on my upper back, too!

5) Wear Compression Gear

You guys already know that I’m a huge compression sock/sleeve fan and have been racing and training in compression gear for years now (compression sleeves were the solution to a tight calf/ankle situation I was dealing with a couple years ago, in fact). For the half marathon distance and above, I wear compression socks (or sleeves, if it’s hot out) during the race, and for all my longer training runs, too. If my legs feel achy at home, I wear them around the house, too. For anything under a half marathon distance, I don’t usually wear them for the actual runs anymore (especially once it’s hot out), but use them a lot for recovery.

IMG_7860

Compression socks are designed to help with injury reduction and recovery. Built with the greatest support/pressure at the ankle that reduces gradually up the leg, they work to reduce the diameter of the superficial veins in the lower leg, helping to improve blood flow. Improved flow can help protect, energize, and renew tired muscles.

What are your best tips on ways to recover from a race?

- anne
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133 comments
  • Shari April 29, 2015 · 2:48PM:
    I like the compression socks for post recovery. I have not run with them during a run though. I use compression capris or tights. But it's great to know that you've suggested to CSX about summer wear and that they agree and are including colors! YAY!
    Reply
  • adrienna April 29, 2015 · 2:51PM:
    Sleep is probably the biggest thing after a race -- especially because I usually celebrate a hard effort :)
    Reply
  • Charlsie N April 29, 2015 · 2:53PM:
    I've been wanting to try compression socks so bad. I know their worth the investment but $30 is a lot for socks.
    Reply
  • Allison G. April 29, 2015 · 2:54PM:
    I have never really done a long enough run or race to really need much of a recovery, but I did rest an extra day after my latest 5K, just because I felt like it.
    Reply
  • Charlsie N April 29, 2015 · 2:54PM:
    Sleep lots and lots of sleep and stretching
    Reply
  • Alyssa April 29, 2015 · 3:00PM:
    Rest days. And a beer!
    Reply
  • Lauren April 29, 2015 · 3:03PM:
    hydrate!
    Reply
  • Victoria
    April 29, 2015 · 3:03PM:
    SWIMMING!!! Hydrostatic pressure is great for increasing bloodflow.
    Reply
    • Anne
      April 29, 2015 · 3:48PM:
      Ah, YES! I can't believe I forgot to include swimming in this post - that's a huge one for me, too!
      Reply
  • Phil April 29, 2015 · 3:08PM:
    Hi, This is a great post ! Thanks for the link about foam rolling... I think I need to "roll" after each run since I am very sore lately.
    Reply
  • Erin @ Erin's Inside Job
    April 29, 2015 · 3:09PM:
    I am a big fan of the compression. I usually wear PRO socks, but I recently tried a new company and they were also a big hit with me. I really only wear them when I am running distances over 6 miles, and I can tell a difference when I don't!
    Reply
  • Molly B.
    April 29, 2015 · 3:09PM:
    Foam rolling, foam rolling, and more foam rolling... Hurts so good!
    Reply
  • Hillary April 29, 2015 · 3:10PM:
    electrolytes and coconut water
    Reply
  • Chris Anne Spehar April 29, 2015 · 3:12PM:
    I love my compression socks and I also have some CSX ones. They all feel great, I wear them to help with my tight calves/Achilles tendonitis. I love this to recover with, in the same vein as a foam roller, but I think easier to travel with. Although, you obviously can't do your back or arms...it's great! And I love taking a long lie in the sun to recover (after some serious food/drink, etc)! http://www.rollrecovery.com/r8/
    Reply
  • Leigh April 29, 2015 · 3:12PM:
    Walking or a light elliptical workout - something to loosen up!
    Reply
  • Sarah Evans April 29, 2015 · 3:13PM:
    Legs up on the wall pose. I could lay there for an hour!
    Reply
  • Elizabeth H. April 29, 2015 · 3:16PM:
    I've never done a long race--doing my first half marathon this Saturday!!--but after my long runs, foam rolling has been great for recovering (especially for IT bands!)
    Reply
    • Anne
      April 29, 2015 · 3:47PM:
      Good luck on Saturday! :)
      Reply
  • Jessica K April 29, 2015 · 3:22PM:
    walking, getting up frequently at work, yoga, and swimming!
    Reply
  • maria April 29, 2015 · 3:24PM:
    yoga!!
    Reply
  • Audrey April 29, 2015 · 3:32PM:
    i enjoy wearing compression socks for recovery and would love to try this brand! My dad has been dealing with ankle issues and has been trying out several different brands - I definitely want him to try these!!
    Reply
  • Shannon B. April 29, 2015 · 3:33PM:
    I'd say stretching and staying hydrated are my biggest recovery must-dos!
    Reply
  • Lauren April 29, 2015 · 3:35PM:
    I've never tried compression socks but have read great reviews about them. I'd love to try a pair!
    Reply
  • Ash Diamond
    April 29, 2015 · 3:38PM:
    I love legs up the wall and restorative yoga!
    Reply
  • em April 29, 2015 · 3:39PM:
    Hydration!
    Reply
  • Aissa April 29, 2015 · 3:40PM:
    Sleep!
    Reply
  • maria lowery April 29, 2015 · 3:40PM:
    I have never tried their brand of compression before, but would love to try them out.
    Reply
  • Betha Imondi
    April 29, 2015 · 3:40PM:
    I just recently became a convert of compression sleeves. During my last half marathon training cycle, I dealt with some intense shin splints, and the sleeves were a huge help on my legs. I ran with them during the DC RNR and Cherry Blossom 10-miler and I could definitely sense the boost they gave me.
    Reply
  • Allison D. April 29, 2015 · 3:43PM:
    Compression gear is my go to recovery tool, along with stretching, a smoothie, and if it is over 10-12 miles, an ice bath. Works great for me.
    Reply
    • Anne
      April 29, 2015 · 3:46PM:
      I'm a huge ice bath fan for super long runs, too! I usually start those above 15 miles.
      Reply
  • Hannah April 29, 2015 · 3:47PM:
    I love foam rolling! It feels so great on sore muscles
    Reply
  • Lu April 29, 2015 · 3:47PM:
    I just bought my mom some compression socks for flying! I want to try some out too! :)
    Reply
  • Lindsay April 29, 2015 · 3:49PM:
    A smoothie is my favorite recovery snack from any workout! And I could literally wear compression socks all day every day. I love the squeezy feeling on my calves.
    Reply
  • Kayla April 29, 2015 · 3:49PM:
    I love stretching and getting lots of sleep!
    Reply
  • Lindsey April 29, 2015 · 3:51PM:
    I like ice baths if I run further than 13 miles. I just got my foam roller a couple weeks ago and it's definitely a must for recovery now!
    Reply
  • Brooke April 29, 2015 · 3:52PM:
    Stretching/foam rolling are key...as is staying hydrated and getting a lot of sleep :)
    Reply
  • Diane April 29, 2015 · 3:56PM:
    Honestly rest (both sleep and from exercise) is my biggest recovery must do. Also, after the celebration (which of course has to happen) a little extra hydration and refueling are on my to do list.
    Reply
  • Jen April 29, 2015 · 3:59PM:
    Foam rolling and taking a spin class
    Reply
  • Meghan B. April 29, 2015 · 4:11PM:
    Sleep and I also swear by compression sleeves/socks. Without them I am a shin splint mess!
    Reply
  • Jess @WanderlustRunning
    April 29, 2015 · 4:17PM:
    I've only ever used compression socks during recovery...they seem like they'd be hot or itchy during a run/race! Do they make a huge difference during a race? That said, I do love to recover in them!
    Reply
    • Anne
      April 29, 2015 · 5:05PM:
      They aren't itchy, but they can be hot like I mentioned! I think they make a difference during long races/runs though!
      Reply
  • Caylin April 29, 2015 · 4:18PM:
    compression socks and hydrate! drink all the water :)
    Reply
  • Taylor G. April 29, 2015 · 4:18PM:
    I am planning on running my first marathon in the fall, so I will have to incorporate compression socks into my recovery! My favorite recovery tool is definitely foam rolling. Hurts so good!
    Reply
  • Stephanie
    April 29, 2015 · 4:26PM:
    I'm a huge foam rolling fan too!
    Reply
  • Annmarie April 29, 2015 · 4:35PM:
    Been meaning to try compression socks! And foam rolling! So many things to incorporate into my post-run routine...
    Reply
  • Kristine April 29, 2015 · 4:36PM:
    Definitely agree with you on foam rolling! With Sunday races, I also bring a massage stick with me to work so I can (not so) surreptitiously massage my legs in my office.
    Reply
    • Anne
      April 29, 2015 · 5:05PM:
      That's a great idea!
      Reply
  • Colleen April 29, 2015 · 4:44PM:
    I tend to take a full rest day two days after the race, and on the next day after the race, I try to do something low impact (spin class) to get the muscles moving without pushing too hard.
    Reply
  • Rebecca @ Strength and Sunshine
    April 29, 2015 · 4:52PM:
    Compression, stretch/roll, and sleep!
    Reply
  • Cara April 29, 2015 · 5:09PM:
    Foam rolling and walking to prevent tightness are what I do to recover from a race.
    Reply
  • Amanda April 29, 2015 · 5:28PM:
    Get out for leisurely walks - I find that some movement helps!
    Reply
  • Amanda
    April 29, 2015 · 5:34PM:
    Yoga and going on long walks ;)
    Reply
  • Sarah April 29, 2015 · 5:47PM:
    I always make sure I drink a lot of water after races (even though I usually drink a lot of water in normal life). Especially living in Texas, it's often hot and humid for a race so the extra liquid is critical.
    Reply
  • Maggie April 29, 2015 · 6:17PM:
    I love taking an ice bath!
    Reply
  • Megan April 29, 2015 · 6:31PM:
    I have never tried compression socks. The sound great though. Might be good for work - since I am on my feet all day.
    Reply
  • melissa April 29, 2015 · 6:42PM:
    hydrate and eat well the week after! don't use the race as a free for all on food!
    Reply
  • Meghan
    April 29, 2015 · 6:50PM:
    Thank you for the information on the compression socks! I've been curious about whether they actually work or not, so it's good to get your perspective on them. And thanks for the giveaway!
    Reply
  • Leah H. April 29, 2015 · 7:40PM:
    Lots of foam rolling, compression and protein to repair muscles!
    Reply
  • Jennifer April 29, 2015 · 7:47PM:
    Lots of water, good food, foam rolling, and rest!
    Reply
  • Ashley P April 29, 2015 · 7:55PM:
    Getting some rest!
    Reply
  • Kelsey R. April 29, 2015 · 8:03PM:
    I second your walking advice -- I think it's a life saver for sore legs!
    Reply
  • Amy @ Amy M4gic
    April 29, 2015 · 8:41PM:
    So far, I've only tried compression ankle socks, but I really want to see if the knee highs are as good as everyone says they are!
    Reply
  • Erika April 29, 2015 · 8:58PM:
    I agree that doing yoga after a long run feels great!
    Reply
  • Katie M April 29, 2015 · 9:12PM:
    Drinking lots of water, eating "recovery" meals with lots of protein and carbs (sandwiches and frozen yogurt FTW), and sitting/laying with my legs elevated while watching great shows are my "tricks" to race recovery.
    Reply
  • Erin April 29, 2015 · 9:12PM:
    Recovery time -- lots of rest and relaxation!
    Reply
  • nikki April 29, 2015 · 9:25PM:
    foam - wish I could get a massage!
    Reply
  • Eva April 29, 2015 · 9:25PM:
    eat a lot of good food.
    Reply
  • Taryn April 29, 2015 · 9:45PM:
    Hydrate immediately after!
    Reply
  • Farah April 29, 2015 · 10:23PM:
    I agree with wearing compression socks (and shorts) after a tough race for recovery - I usually sleep in the compression gear post-race. And as you mention, hydrate, re-fuel, sleep!!! and some light activity like walking or swimming. I also let myself take some time off running if it was a tough race and I'm feeling "burned out" from training. So I'll try other activities I enjoy until I "want" to run again.
    Reply
  • Katie April 29, 2015 · 10:27PM:
    Lots of good food & foam roll!
    Reply
  • Caroline M April 29, 2015 · 10:33PM:
    Stretch, hydrate, and rest! But walking is also definitely helpful!
    Reply
  • Sarah L April 29, 2015 · 10:37PM:
    After an especially long run or a long race, I do love my compression socks. They're my best post-race recovery tool. I think that they make a lot of difference in the way that my lower legs feel in the 24 hours after the race. (I also love them for long airplane or car rides.)
    Reply
    • Anne
      April 30, 2015 · 10:35AM:
      Agree re: the airplane and car rides!
      Reply
  • Jackie April 29, 2015 · 10:39PM:
    Walking! Nothing better than a gentle walk to stretch out the muscles
    Reply
  • Karen April 29, 2015 · 10:39PM:
    Sleep probably helps me the most. I can always sleep an extra hour or two after any long run or race. I also make sure to hydrate and foam roll.
    Reply
  • Carley April 29, 2015 · 10:55PM:
    I haven't tried compression socks but I've great things about the benefits of them!
    Reply
  • Gen April 29, 2015 · 11:46PM:
    I love recovering with compression socks and compression shorts - helps the glutes so much when I nap after a race!
    Reply
    • Anne
      April 30, 2015 · 10:33AM:
      I think I might need to try some compression shorts - I've been having some hip soreness and wonder if it would help!
      Reply
  • Whitney H April 30, 2015 · 1:26AM:
    Walking and hot baths!
    Reply
  • Holly Miller April 30, 2015 · 4:30AM:
    I love recovering with beer...ok not a great tip ;) But I do like to recover with a refreshing snack like a smoothie or chocolate milk. Especially in the summer!
    Reply
  • Dietitian Jess
    April 30, 2015 · 7:24AM:
    After a big race I always like to treat myself to a pedicure, haha. I just feel like my feet deserve a nice massage and being made pretty after a tough race :) Usually I wait a couple days if I'm real sore so its enjoyable not painful.
    Reply
  • ali
    April 30, 2015 · 7:39AM:
    compression tights and socks for sure!
    Reply
  • Doreen MacLean April 30, 2015 · 7:40AM:
    I've never actually worn compression socks... I've always been a little skeptical because I just think to myself... what? How can socks do that? I should get a pair and try. Also, I looooove foam rolling, and also rolling a lacrosse ball under my foot--after a long run, or just after a long day on my feet. That and a soak makes my feet feel so much better.
    Reply
    • Anne
      April 30, 2015 · 10:32AM:
      Try them - you'll be a convert!
      Reply
  • mandy April 30, 2015 · 7:56AM:
    I like to take a bath with a mixture of Epson salt, ground rosemary, thyme and lavender.
    Reply
    • Anne
      April 30, 2015 · 10:32AM:
      I've done epsom salt baths, but never with the herbs - interesting addition! What's the reasoning behind that?
      Reply
      • mandy April 30, 2015 · 12:00PM:
        I am not 100% sure, I came across the recipe on the web over a year ago and noticed there was a difference when I used the herbs vs. When I did not. I believe that some of the herbs have anti inflammatory properties. It also smells amazing.
        Reply
        • Anne
          April 30, 2015 · 12:07PM:
          I bet it does!
          Reply
  • Stephanie April 30, 2015 · 8:09AM:
    I'm training for a half marathon this year. I'd like to try compression socks to see how they work for recovery.
    Reply
  • Caroline April 30, 2015 · 8:28AM:
    I find that if I eat protein RIGHT after a race (usually I can stomach chocolate milk), makes a HUGE difference in how I feel the days after a race. It absolutely helps with recovery!
    Reply
    • Anne
      April 30, 2015 · 10:31AM:
      Absolutely agree!
      Reply
  • jane April 30, 2015 · 8:37AM:
    hydrate!
    Reply
  • Christine April 30, 2015 · 8:38AM:
    I just started wearing compression sleeves during my runs and it's made such a huge difference! I definitely need to try out the socks!
    Reply
  • Dana Longwell April 30, 2015 · 8:55AM:
    I love to use compression socks, sleeves and even tights (in the winter) for both running and recovery. My favorite way to recover is to get a deep tissue massage 4 or so days after a race!
    Reply
  • Christine April 30, 2015 · 9:02AM:
    i like to do an easy walk to recover. this helps me feel stretched out.
    Reply
  • Nikki April 30, 2015 · 9:15AM:
    Nap afterwards
    Reply
  • Tara April 30, 2015 · 9:21AM:
    Foam rolling is the best! a PVC pipe with a little cushion works well for this too (and is like 1/10 the cost!)
    Reply
    • Anne
      April 30, 2015 · 10:31AM:
      Great tip!
      Reply
  • Amy April 30, 2015 · 9:22AM:
    I want I want I want! I'd never heard of this brand before. Thanks for your thoughtful review.
    Reply
  • Kayla April 30, 2015 · 9:33AM:
    I usually eat a delicious treat to fuel myself back to normal, and then almost always have a post-race massage booked :) It helps!
    Reply
  • Kaci April 30, 2015 · 9:37AM:
    Rest days with walking are best for recovery. Your body obviously needs the rest and walking is a good way to stay loose and keep your mind from going crazy!
    Reply
  • Georgina April 30, 2015 · 9:54AM:
    I agree that walking/light exercise is great for recovery…helps my muscles from getting too tight!
    Reply
  • Charlotte April 30, 2015 · 10:01AM:
    A great yoga class!
    Reply
  • Fallen April 30, 2015 · 10:17AM:
    Foam rolling and easy walks are my usual plan. In the summer, relaxing in our pool feels great! Ice cream and/or wine are sometimes necessary :)
    Reply
  • Paige c April 30, 2015 · 10:22AM:
    make sure to drink lots of water and eat healthy meals!
    Reply
  • Ilana April 30, 2015 · 10:52AM:
    Foam rolling is the best! Also love a nice easy swim!
    Reply
  • Renee April 30, 2015 · 10:55AM:
    Definitely walking! Makes my legs much less tight and recovery quicker.
    Reply
  • Kari F April 30, 2015 · 10:57AM:
    Chocolate milk and sleep are my favorite ways to recover.
    Reply
  • Dana | fresh simple five
    April 30, 2015 · 11:06AM:
    Lots of yoga and walking! I love incorporating more gentle activity into my routine to help keep my muscles loose.
    Reply
  • Rosie April 30, 2015 · 11:40AM:
    Your recovery sounds a lot like mine: rest, stretching, foam roller, ice and compression socks.
    Reply
  • Morgan S April 30, 2015 · 11:52AM:
    I love wearing compression socks during long run recovery. I've never tried wearing them during an actual run though - that would probably be a good idea during winter though!
    Reply
  • Seema April 30, 2015 · 12:05PM:
    Yoga and lots of sleep!
    Reply
  • Anna April 30, 2015 · 12:27PM:
    Usually lie on the couch with ice packs strapped to me...someone bring me food!
    Reply
  • Jessica April 30, 2015 · 12:36PM:
    I just ran my second marathon Saturday, so I'm still in recovery mode. I've been swimming, taking walks with my dog, doing yoga, and took a spin class this morning. I wore compression sleeves during the race and put my compression socks on in the evening and I do think they helped!
    Reply
  • Meghan April 30, 2015 · 12:37PM:
    I love foam rolling and stretching after a run!
    Reply
  • sarahq April 30, 2015 · 12:52PM:
    Sleep is key fro me
    Reply
  • Erin Espy April 30, 2015 · 1:20PM:
    I love compression socks for recovering after a race. Also, a big fat cheeseburger! :)
    Reply
  • Michelle H. April 30, 2015 · 1:46PM:
    I'm all about the foam roll! That and a lot of sleep.
    Reply
  • Jennifer April 30, 2015 · 2:18PM:
    Foam roller! And do something later in the day whether walk, shop, etc. A nap is good but then get up and move.
    Reply
  • maren April 30, 2015 · 2:23PM:
    I prefer a light breakfast, some rest and a nice, slow walk before a yummy lunch. More rest at night :)
    Reply
  • Haley April 30, 2015 · 3:30PM:
    Walking and TONS of water works best for me.
    Reply
  • Megan April 30, 2015 · 3:48PM:
    Wearing compression socks after a long run really helps me!
    Reply
  • Colleen C April 30, 2015 · 8:54PM:
    I usually walk and stretch to recover but I am interested in trying compression socks.
    Reply
  • Doreen G. April 30, 2015 · 9:45PM:
    Hydration, stretching and a good night's sleep!
    Reply
  • Danielle May 1, 2015 · 12:31AM:
    I love the stretch of a good yoga class!
    Reply
  • Sarah May 1, 2015 · 12:07PM:
    I think I am definitely going to have to get some compression socks. I have always has trouble with my shins, plus I am doing the Tinkerbell next weekend (my first half marathon) and I'm flying home a few hours after the race. I'm going to tighten up like crazy on the plane if I don't get something.
    Reply
  • Laura Swanson
    May 1, 2015 · 1:10PM:
    I like to walk, eat some protein, and relax in a bath!
    Reply
  • Leah K May 1, 2015 · 2:47PM:
    LOVE legs up on wall! Yoga-ish pose right when I get back from long run/race. I put my legs up on the wall for 10 mins!
    Reply
  • Patty May 1, 2015 · 2:54PM:
    I would say all of the above, but I love a Starbucks Chai after any race (even though there is probably no health value to it at all :))
    Reply
    • Anne
      May 1, 2015 · 3:16PM:
      Happiness factor contributes to health value too, in my opinion. :)
      Reply
  • Laura W May 2, 2015 · 9:23PM:
    Hydrate hydrate hydrate! Preferably with chocolate milk, water and electrolytes!
    Reply
  • Jeanette May 2, 2015 · 11:41PM:
    Stretch and foam rolling!
    Reply
  • Ging
    May 6, 2015 · 8:00AM:
    I love the idea of Yoga :) Plus one important point many people forget is Sleep!
    Reply
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anne mauney fannetastic food
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