About this episode

This episode was recorded live at Fleet Feet in Boulder after the 2024 BolderBoulder 10km. Enjoy this Fleet Feet Recovery Panel with Dana Eshelman, Emma Stevenson, and Jason Fitzgerald, moderated by Jon Levitt, all about recovery from training, strength, and nutrition perspectives.

Meet our panelists:

Dana Eshelman is the owner of A Dash of Dana Performance Nutrition, where she works as a sports dietitian working primarily with endurance athletes. Follow her on Instagram @a.dash.of.dana 

Dr. Emma Stevenson is the owner of Atomic Physical Therapy in Boulder, specializing in helping runners stay active and preventing injuries. Follow her on Instagram @eemageema 

Jason Fitzgerald is a running coach, head coach of Strength Running, and the host of the Strength Running podcast. Follow him on Instagram @jasonfitz1 

Special thank you to 2Before, Ketone-IQ, Oofos, and Fleet Feet for making this one possible.

In this episode we talk about: 

  • top reasons runners get injured and don’t recover properly 
  • most effective recovery tips: smart training, adequate nutrition and sleep, strength training
  • altitude training, nutrition, and recovery considerations
  • pre-run injury prevention and recovery tips
  • post run injury prevention and recovery tips
  • is there a post workout refueling window?

Follow For The Long Run on Instagram @forthelrpod 

If you want to join us for exclusive deals, giveaways, and community connection with other listeners of the show, head to the link in the show notes to join our brand new community, The Group Run. No paywall, just sign up to be part of our community and have the chance to win cool stuff and connect with me and other audience members! https://app.dropstation.io/forthelongrun

— Support this podcast: https://anchor.fm/forthelongrun/support 

Past guests on For The Long Run include: 177. Molly Seidel; 226. Mike “Kofuzi”; 228. Kara Goucher; 59. Shalane Flanagan; 234. Camille Herron; 198. Courtney Frerichs; 229. Jes Woods; 207. Tyler Andrews; 197. Dean Karnazes; 206. Katie Arnold; 220. CJ Albertson; 153. Joe Holder; 199. Kelly Roberts; 188. Gwen Jorgensen; 205. Emily Abbate; 209. Sara Vaughn; 174. Nick Bare; 97 Amelia Boone; 101. Courtney Dauwalter, 219. Dylan Bowman; 191. Matt Chittim; 200. David Roche; and more!


Boulderthon is Colorado’s premier fall event and was just rated top 10 in America by USA Today. This annual sell-out race is one of the fastest-growing in the country, and features a 5K, 10K, Half, Full and even a Kids Run. Use code FTLR20 for $20 off Half or Full to reserve your sport and save! Register today at www.boulderthon.org.


With an anti-bounce fit, shatterproof and scratch resistant lenses, and rubber pads on the nose so that sweat doesn’t get in the way of being able to see, Tifosi sunglasses are made with activity in mind. Use code FTLR for 15% off a pair through this link. I suggest the Swank or Tsali models.

PUMA This episode of the For The Long Run Podcast is sponsored by PUMA.  I’ve been running in the Deviate Nitro First Mile and I love how it has a focus on sustainability, made from at least 20% recycled material. Check out a pair for yourself at PUMA.com and use the code FTLR24 for 20% off any PUMA run or train products.

Support this podcast: https://podcasters.spotify.com/pod/show/forthelongrun/support