shalane flanagan, runner, marathoner, running, marathon

Shalane Flanagan's name is already written into the history books as one of the best American long-distance runners of all time. Among the slew of records in her possession is the result of her performance at this year's Berlin Marathon, a 2:21:14, which made her the second fastest American woman in the history of the distance. If you're wondering how the marvel from Marblehead, Massachusetts, is able to get in such sickly-fast shape, she gave us a glimpse into her training regimen, from her go-to strength moves to her post-run recovery routine. For those gearing up for a 26.2 this marathon season—at this weekend's New York City Marathon, for example—Flanagan no doubt serves as an inspiration. Read on. The Training Regimen: I started training for the<a href=http://www.bmw-berlin-marathon.com/en/ target=_blank> Berlin Marathon</a> at the end of June. I spent the first month up at altitude in Park City, Utah, focused on building my base. During this phase, I emphasize high mileage (between 105 and 120 miles a week), which includes a long run of 2 to 3 hours and one speed session, either a fartlek or 400-meter repeats. I also incorporated a gym session 3 times a week. The gym is an important part of my training because not only does it help me build muscle but most importantly I look at it as injury prevention. I cycle three different kinds of workouts in the gym: balance/stretching/drills, light weights, and <a href=/articles/2014/01/heavy-lifting-video>heavier lifting</a>. Every gym day has an emphasis on my core, which I consider to be my power house. A strong core keeps my form together at the end of long workouts and marathons. Some of my favorite upper body moves include pull-ups, dips and med ball throws; for legs, I like body squats on bosu ball (single and double), and for abs, I am a fan of crunches, <a href=/articles/2014/04/planks>planks</a> and side bends over a big Swiss ball.The Nutrition Regimen: My nutrition plan is pretty simple: An emphasis on quality, natural and nutrient-dense foods. My go-to meals and snacks all incorporate proteins, fats, and carbs. A typical lunch or dinner has a lean protein like fish, turkey, chicken, eggs or bison with vegetables, fruit, nuts and a grain like quinoa or farro. My snack is typically a piece of fruit with a <a href=http://www.kindsnacks.com/products/kind-store/buy-kind-bars/caramel-almond-sea-salt.html target=_blank>KIND bar</a> because I am focused on recovery and keeping my energy levels high. A <a href=/articles/2014/01/cheat-day>cheat</a> meal is typically a burger and fries!The Regeneration Regimen: My recovery routine is focused on replenishing my fuel within 30 minutes of a hard effort. I try to hydrate with an electrolyte drink and a snack that combines protein, fat, and carbs. I also use a <a href=/articles/2014/09/new-rules-of-foam-rolling>foam roller</a> to work out any tight areas that need help. For really deep tissue work, I see a physical therapist or massage therapist. If I am particularly sore or fatigued I will also take an ice bath or swim; I find the hydrotherapy to be helpful in flushing out toxins in the legs.What’s Up Next: As far as next year, I hope to run another marathon, attack some American road records (10k, 13.1 or marathon), and make the U.S. track and field team for the World Championships in China.Image: Courtesy of Nike

How athletes train: marathoner Shalane Flanagan

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