WHAT I EAT IN A DAY AS A RUNNER | Long Run + Body Image Tips - Emma Abrahamson

Aug 13, 2025

Intro

This is a quick summary of WHAT I EAT IN A DAY AS A RUNNER | Long Run + Body Image Tips from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the nutrition plan today. Be sure to check out the full video for all the details.

Key Points

Run details: 8 mi long run at roughly 7:30 /mi pace. Emma takes a 1‑minute walk break at the halfway point to reset mentally – optional but helpful for easy long runs.
Pre‑run fuel: Simple banana (or any easy‑to‑digest carb) and a small coffee if you need a caffeine boost.
Post‑run recovery: Eat an energy bar (carbs + protein) within the 30‑minute window after finishing to kick‑start glycogen replenishment.
Body‑image tip: Removing your shirt during a run can feel empowering; it reminds you that nobody’s watching and helps shift focus to performance.
Recovery meal: A protein‑rich smoothie bowl with bananas, strawberries, vanilla protein powder, maca, powdered peanut butter, coconut milk, and a quick strawberry‑chia jam topping.

Workout / Nutrition Example

Pre‑run (≈30 min before):
- 1 medium banana
- Optional: small iced coffee with a splash of cream
Run: 8 mi at ~7:30 /mi. After 4 mi, stop for ~1 minute, walk, stretch, and reset before continuing.
Immediately post‑run (within 30 min):
- 1 energy bar (≈20‑30 g carbs + 10‑15 g protein)
- Hydrate with water
Post‑run meal (≈45 min–1 h later):
- Blend: frozen bananas, strawberries, 1 scoop vanilla protein powder, 1 tsp maca, 2 Tbsp powdered peanut butter, enough coconut milk to reach a smooth consistency.
- Top with: homemade strawberry‑chia jam (heat strawberries, mash, stir in 1 tsp chia seeds until thick), fresh raspberries, coconut shreds, and a sprinkle of granola for texture.

Closing Note

Give Emma’s simple fueling plan a try on your next long run – adjust the banana size, bar type, or smoothie ingredients to match your own paces in the Pacing app. You’ll feel energized, recover faster, and maybe even conquer a few body‑image doubts along the way. Happy running!