The 23 Minute Post-Run Routine that Builds Strength, Recovery, and Mental Toughness

Stretching after workout.

To run — as defined by our friends at Google — is to, “move at a speed faster than a walk.”

Wouldn’t it be beautiful if training was that simple?

The thing is, no matter if you’re training for a 5K or 50K ultramarathon, successful runners do a lot more than just run … something I haven’t always been willing to accept.

I’m the kind of guy that loves to run — weekend-long trial runs are a highlight each week, and daily runs fill me with energy and excitement. But as I progressed in distance and worked towards goals, it became clear I’d need to do more than just move at a speed faster than a walk to be successful.

If I could take care of my mind, legs, and nutrition, I’d speed recovery, and stay focused and injury-free.

The only problem? Nothing got me as excited as the act of running.

So I had to make a shift that would change everything. That shift?

To consider each run not as just the time on the road or trail, but the entire workout experience.

And it’s that viewpoint — which I share with you below — that helps me finish 100-mile ultramarathons and helps my coaching clients meet their goals.

Why Runs Don’t Stop When Your Watch Does

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How Not to Be the Punchline of the Vegan-at-a-Dinner-Party Joke (Rewind)

Leadership. Male Professor Shouting Though Megaphone Against Cha

We’ve all been there …

“Welcome to the BBQ, enjoy your carrots!” 

That moment at a restaurant, party, or dinner when all of a sudden people realize you’re vegan or vegetarian, and don’t know how to react. Before you can even say a word, someone gets defensive or pokes fun of your diet.

So what do you do? Usually, we react in one of two ways. Either:

  1. You use it as an opportunity to make a point, defend your diet choice, and maybe even convince a few people, or
  2. You brush it off and keep the mood light, in an attempt to make veganism appear as normal as possible.

I’m not saying either of these better than the other; I respect both choices. But I know the one that I choose, almost every single time.

In today’s episode, Matt and I bring back one of our most popular episodes ever, were we discuss those two approaches to handling uncomfortable situations at parties, with family, and while out to dinner. And we also discuss how sometimes it’s the simplest approach that has the biggest impact.

Here’s what we talk about in this episode:

  • Why your diet makes others uncomfortable
  • Matching a joke with a joke to defuse an uncomfortable situation
  • Is eating cheese worse than wasting cheese?
  • Why Doug ate a non-vegan dish at a family breakfast … and why he thinks this was the right choice

Click the button below to listen now:

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7 Foods Worth Eating Every Single Day (and How to Make Sure You Actually Do It)

I know, nobody needs another “25 Can’t-Miss Superfoods” slideshow that makes you click “Next” 24 times.

Because as far as actually helping us to eat better, lists like these are pretty worthless.

The problem? None of them helps you to eat these foods habitually. We see the list, we make a mental note to eat more X, Y, and Z, and then we forget we ever read it as soon as someone sends us a cat video.

With that in mind, I present my version of the ubiquitous list — with a twist.

Although the foods here are the ones I actually do try to eat every single day, more importantly, I explain how I make sure to eat each one. And by making these foods a regular part of certain daily meals — salad, smoothie, etc. — you can make it an automatic habit that each and every day, the diet you eat is built around not just a random assortment of whole, plant-based foods, but the healthiest ones you can possibly eat.

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Rethinking Morning Routines

Notebook on wooden table

There’s no shortage of morning routine advice on the internet … including an older episode of No Meat Athlete Radio.

It typically goes something like this:

Do what I do and you’ll be more productive, creative, and cool.

But that’s not how self improvement works. There’s no one-size-fits-all approach to habits, nor is there one for what to do when you get your butt out of bed in the morning.

Today Matt and I share our new take on the morning routine, and the habits and structures we think work (and why other approaches might not).

Here’s what we talk about in this episode:

  • Doug calls you out
  • Does other morning routine advice get it wrong?
  • Why the simplest habits are often the hardest to keep
  • How we structure our mornings
  • A morning routine formula

Click the button below to listen now:

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Make Time for Yourself (And Make Yourself Happy)

Game of chess

Matt is a wanna-be chess nerd.

That’s right, when Matt isn’t working on No Meat Athlete, hanging with his family, cooking, or going to the gym, he’s geeking out on chess.com tutorials.

And that’s probably exactly what he should be doing.

It’s easy to get so caught up in work, family, and other obligations that you never make time for yourself, and when you don’t make time to do things that bring you joy, it’s hard to bring joy into the other things you do.

In today’s episode, Matt and I discuss the importance of hobbies, what makes for a good hobby, and why we think they’re so important.

Here’s what we talk about in this episode:

  • The most important habit
  • What makes for a good hobby?
  • Thinking outside the box
  • Why coffee kept Matt from meditating
  • The deal with disc golf

Click the button below to listen now:

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