I don’t know anyone who runs but doesn’t get pre-race anxiety. There’s always the chance that you’re going to have a bad run. It might be a pain you’ve never felt, unforeseen bad weather, a mental block, or just one of those days when your body doesn’t want to run.
My fix for most of it is to plan the morning. There’s nothing more stress-inducing than running around your house on race day, trying to find something you need. Before my first marathon, I was staying out of town and completely forgot to bring my usual breakfast. Luckily, my friend has the same pre-race breakfast routine as me, but I should have had that planned out. If you know that everything is set for you as soon as you wake up, you’ll have a more restful evening the night before, and get better sleep.
Weeknight dinners get the same treatment from me now. If I know the whole meal goes into one pot or one skillet, there’s no stack of pans waiting in the sink at 9 o’clock, and the evening goes a lot calmer. I’ve rounded up one-pot dinners built on rice, noodles, beans and a good skillet, from shrimp creole and beef chow fun to lentil soup and a stovetop mac and cheese.
Shrimp Creole

Shrimp creole starts the way a lot of Louisiana cooking does, with onion, celery and green pepper softened in a little butter. Add garlic, a can of crushed tomatoes, some stock, Cajun seasoning and a bay leaf, and let it simmer about 20 minutes so it thickens. The shrimp go in last and only need 3 to 4 minutes, until they curl and turn pink.
To keep it to one pot, stir 1 cup of raw long grain rice and an extra 2 cups of stock into the sauce, cover it, and give it 20 minutes before the shrimp go in. Or mound plain rice in the middle of the bowl like this one and spoon the creole around it.
Hamburger Rice Skillet
The old boxed dinner, made from scratch. Ground beef and onion, then a cup of rice, beef broth, a can of tomato sauce, paprika and a splash of Worcestershire, covered and simmered for 20 minutes. A cup of shredded cheddar goes on top at the end with the lid back on until it melts.
Lentil Soup

Onion, carrot and celery softened in olive oil, then garlic, cumin, a can of diced tomatoes, a cup of rinsed brown or green lentils and about 6 cups of broth. Simmer 30 to 40 minutes, until the lentils are soft but still hold their shape. No soaking needed.
Squeeze in some lemon right before serving and throw a handful of greens on top, like the bowl here. I’d eat it with bread, though a spoon does fine.
Chicken Tortilla Soup

Onion, garlic, a jalapeño and cumin in a pot, then broth, a can of fire-roasted tomatoes, black beans and corn. Shred in rotisserie chicken and simmer about 20 minutes.
The topping is the fun part. Crisp tortilla strips, a spoonful of sour cream and some shredded cabbage, like this bowl.
Beef Chow Fun

Beef chow fun is all about wide, fresh rice noodles and a very hot pan. Thin slices of flank steak, marinated in soy sauce and a pinch of cornstarch, get seared first and pulled out. Then the noodles, onion and bean sprouts go in with dark soy and oyster sauce, and the beef goes back in at the end.
Pull the noodles apart by hand before they hit the pan (cold ones from the fridge stick together in a brick). You want a little char on the edges, like the plate here.
I had a night once where my training plan said intervals and my daughter had a basketball game, and I just did not want to go. I had logged more than 75 miles the week before, and the 26 miles I’d done 2 days earlier still had me a bit sluggish, so I went to the game and tucked my kids into bed instead. If you are honestly debating between missing your kid’s game or keeping your training log pristine, it is time to take an extra day off. A 20-minute skillet dinner doesn’t hurt on a night like that either.
Seafood and Snap Pea Stew

A light, brothy stew with scallops or shrimp, little potatoes, carrots and snap peas. Simmer the potatoes and carrots in seafood or chicken stock until they’re tender, around 15 minutes, then add the seafood and the snap peas for the last 4 or 5 minutes so the peas stay crisp and green.
Scallops are done when they turn opaque all the way through. In a wide bowl like this one, it doesn’t look like a Tuesday night dinner at all.
Egg Roll in a Bowl
All the inside of an egg roll and none of the wrapping or frying. Brown ground pork with garlic and ginger, add a bag of coleslaw mix and a few splashes of soy sauce, and stir until the cabbage wilts, about 5 minutes. Sesame oil and sliced green onions at the end.
Pinto Beans and Chile Lime Rice

Meatless, cheap and done in one pot. Toast a cup of rice in a little oil with garlic and a diced jalapeño, add broth and a can of drained pinto beans, then cover and simmer about 18 minutes. The lime zest and juice go in when you fluff the rice.
I like it the way it’s plated here, with chopped tomato, cilantro and a few slices of avocado on top.
Unstuffed Pepper Skillet
Everything you’d stuff into a bell pepper, minus the stuffing. Ground beef, onion and chopped peppers in a deep skillet, then a can of tomato sauce, a can of diced tomatoes, a cup of rice and about 1 1/2 cups of broth. Cover and simmer 20 minutes, give it a stir, and finish with mozzarella.
Gnocchi With Pancetta and Asparagus

Shelf-stable gnocchi can go straight into the skillet without boiling, which is the whole trick here. Crisp some diced pancetta and pull it out, then brown the gnocchi in the fat for a few minutes per side. Add asparagus pieces, garlic and a splash of cream or chicken broth, cover for 3 minutes, and stir the pancetta back in with a handful of parmesan.
The sauce in this bowl is on the loose side, which I’d take over a thick one any day.
Butternut Squash and Broccoli Curry

Fry a couple of tablespoons of curry paste in a little oil for a minute before the coconut milk goes in. That one step makes most of the difference. Then cubed butternut squash simmers about 15 minutes until a fork goes through it, and broccoli florets go in for the last 5 so they stay bright.
Cilantro on top, like the pan here, and a squeeze of lime. Chicken or chickpeas can go in too, but it stands fine on its own over rice.
Tofu Stir-Fry

This is everything that goes into it, laid out: a block of firm tofu, carrots, red pepper, broccoli, snap peas, soy sauce, rice vinegar, garlic and ginger. Press the tofu for 15 minutes and cube it, then brown it in a hot skillet before the vegetables go in so it holds its shape.
The sauce is soy, a little honey and a spoonful of cornstarch in water, stirred in at the end until it turns glossy.
Tuscan Sausage and Shrimp Soup

Italian sausage browned in a soup pot, then onion, garlic, sun-dried tomatoes, broth and a splash of cream. Chopped kale goes in for a few minutes, and the shrimp last, only until they turn pink. Like the bowl here, it comes out rich and orange and a little spicy if you use hot sausage.
Black Bean Quinoa Skillet
Rinse the quinoa first or it tastes bitter. Then it goes into the skillet raw with black beans, corn, diced tomatoes, cumin, chili powder and about 1 1/2 cups of broth per cup of quinoa. Cover, simmer 20 minutes, and top with cheese or avocado.
Beef and Rice Bowl

Leftover rice does better here than fresh, since it’s drier and doesn’t go gummy. Brown ground beef with garlic, add a quick sauce of soy, brown sugar and ginger, then stir in cold cooked rice, broccoli and some diced squash until it’s all hot.
Pile it into a deep bowl like this and you’ve got dinner in about 15 minutes.
One trick for a tired run: break it down. Most people are more likely to stop with 20 minutes left than with 2 minutes left, because the goal seems too far away. So instead of thinking about the whole 20, think “I have 2 minutes left to run,” then 2 more, and so on, and your brain gets a bunch of small runs instead of one long one. It’s the same thinking behind a one-pot dinner: one small step at a time instead of the whole evening at once.
Shakshuka

Eggs poached right in a skillet of tomato sauce, which makes this about the most hands-off dinner on the list. Soften onion, red pepper and garlic in olive oil, stir in cumin, paprika and a can of crushed tomatoes, and let it bubble for 10 minutes or so until it thickens.
Make little wells with the back of a spoon, crack an egg into each one, cover the pan and cook until the whites and yolks are set, 6 to 8 minutes. Crumbled feta and parsley go on top. The pita on the side, like the pan here, is for dragging through the sauce.
Eating and Sleeping the Week Before a Marathon
If you’ve been training for months and the race is a week out, the hard part is done. The weekend just before your marathon should include runs at reduced mileage, which is a process known as tapering. The longest run you go on a week before the marathon day should be 8 to 10 miles, with shorter runs or walks of about 30 to 60 minutes every day or every other day.
With only a week to go, there isn’t enough time for dramatic diet changes, so don’t overeat. Stay away from foods that give you loose stools or gas, particularly during the 2 days leading up to the race, and skip high-caffeine energy drinks and alcohol in the few days before. A familiar one-pot dinner you’ve eaten a dozen times is a good fit for that week.
Sleep is a crucial part of a marathon training plan, even more so the week before it. Cancel any plans that are set for late nights or early mornings. If you’re too nervous to fall asleep the night before the marathon, don’t worry too much about it. It’s not uncommon for runners to toss and turn the night before the race and make it to the finish line just fine. Besides, it’s the sleep you get on the second-to-last night that counts more.
Red Beans and Rice

Here is everything laid out before it goes in the pot: smoked sausage, dried red beans, rice, onion, celery, green pepper and the spices. Brown the sausage in a Dutch oven, soften the vegetables in the drippings, then add cooked or canned beans, Cajun seasoning, a bay leaf and broth and simmer until it gets thick and creamy. Mash a few of the beans against the side of the pot to help it along.
Serve it over rice. A big pot cools slowly, so FSIS suggests dividing large amounts into shallow containers so they chill quickly in the fridge. Eat the leftovers within 3 to 4 days.
Shrimp and Grits
Cook the shrimp first in a skillet with bacon, garlic and a little lemon and set them aside. Then make the grits in the same pan with milk and stock so they pick up all the browned bits, stir in sharp cheddar, and put the shrimp back on top. Quick grits take about 5 minutes; stone-ground take closer to 45, so plan for that.
Egg Fried Rice

Cold, day-old rice goes into a very hot wok with a little oil and gets broken up and tossed until every grain is coated, which is the stage in the photo. Push it to the side, scramble 2 or 3 eggs in the empty space, then fold everything together with soy sauce, sesame oil and sliced green onions.
Fresh rice turns mushy. If that is all you have, spread it on a tray and let it dry out in the fridge for an hour first.
Pad Thai With Lime and Sriracha

Soak the rice noodles in hot water while you get the sauce together (tamarind paste, fish sauce, brown sugar and a little sriracha). Scramble an egg in the wok, push it aside, add the shrimp or chicken, then the drained noodles and the sauce, and toss until the noodles soak it up.
Bean sprouts, green onion and crushed peanuts go on at the end. The lime wedge on this plate isn’t optional, and neither is the sriracha bottle sitting in the back.
If a full marathon still feels out of reach, there’s a challenge for that: run the whole 26.2 miles over 30 days. Create a running plan so you cover the distance in a month, with as many rest days as you like, as long as you cover the whole marathon. The consistency will be challenging, but you’ll feel much better about yourself when you’re done with it. Like the weeknight dinners, it comes down to planning ahead, so map the runs out on a calendar before the month starts.
Turkey Meatballs With Marinara and Mushrooms

Brown turkey meatballs in a deep skillet, add sliced mushrooms and cook until they give up their water, then pour in a jar of marinara. Cover and simmer about 20 minutes, until the meatballs reach 165°F in the middle. A thermometer saves you from cutting one open to check.
This plate has a spoonful of pesto on the side, which I’d steal for a weeknight.
Turkey and Sweet Potato Hash

Dice the sweet potato small, around 1/2 inch, or it takes forever. Brown the ground turkey with onion until it reaches 165°F, add the sweet potato with a splash of water and a lid for 10 minutes, then take the lid off so it gets some color.
Make a few wells and crack eggs into them for the last 5 minutes, like the skillet here. Breakfast for dinner, one pan.
Enchilada Casserole

Corn tortillas torn into pieces and layered in one baking dish with shredded chicken, black beans, enchilada sauce and cheese, then baked at 375°F for about 25 minutes until it bubbles at the edges. Same flavor as the rolled kind, with none of the rolling.
Rotisserie chicken does fine here. It does use the oven, but it is still one dish to wash.
Creamy Mac and Cheese

Stovetop mac where the pasta cooks right in the milk and broth, so there’s no draining and no colander to wash. Use about 2 cups of liquid for every 8 ounces of short pasta and stir often so it doesn’t stick. Once it’s tender, take it off the heat and stir in shredded sharp cheddar a handful at a time.
It’s creamiest straight from the pan, like this one.
When Your Legs Feel Heavy on a Run
There are a lot of possible reasons your legs feel heavy running, but each cause has distinctive symptoms, so it’s not too hard to know what’s behind it. A few of the usual suspects:
- Overuse. If your legs feel heavy and stiff during a long run, it may be a sign you need to take a break, especially if you’ve increased your mileage suddenly.
- Skipping your stretches. Stretching doesn’t need to take a lot of time, and you can finish in under 10 minutes. Target the hamstrings, glutes, quads and hips.
- Not enough carbs. When you run, your body starts using up the carbs stored in your muscles for energy. Try to keep your diet balanced with sufficient amounts of protein, healthy fats and carbohydrates.
- Not enough water. If the heavy feeling feels more like a cramp, there’s a chance it’s dehydration. Drink frequently, even if you’re not thirsty.
- Bad shoes. You’ll know that’s the cause if the pain extends to your soles and ankle bones.
If the heavy feeling sticks around, low iron and poor circulation are 2 more possibilities, and you can’t know if it’s a result of poor circulation unless a doctor diagnoses it. Get checked rather than guessing.
Chickpea Curry

Onion, garlic, ginger and curry powder, then 2 cans of chickpeas, a can of coconut milk and a can of diced tomatoes. This is it partway through, simmering in the pan before it thickens up. About 20 minutes total, and a few handfuls of spinach can wilt in at the end.
Curries and stews keep 3 to 4 days in the fridge and 2 to 3 months in the freezer, so I’d freeze half in flat bags.
Dutch Oven Chicken Stew

Brown bite-size pieces of chicken thigh in a Dutch oven, then add onion, garlic, carrots, potatoes, a little flour and enough broth to cover. Simmer with the lid partly on for about 40 minutes, until the potatoes are tender.
The pot here is at the browning stage, which is where most of the flavor comes from, so don’t crowd it. Chicken is done at 165°F, and in a stew it will get there long before the vegetables do.
Chicken Fried Rice

Leftover chicken, cold rice, frozen peas and carrots, a scrambled egg and soy sauce. That’s about it. Use a wok or your biggest skillet over high heat, and cook in batches if you have to so the rice fries instead of steaming. A bowl like this one is dinner in about 15 minutes.
Paella
Paella is a one-pan dinner by definition, and people cook it outdoors over a big burner for a crowd. At home, a wide skillet does the job. Sauté onion, garlic, peppers and chorizo, stir in short-grain rice with saffron and smoked paprika, add hot stock, and then leave it alone. No stirring after that.
Shrimp and mussels go on top for the last 10 minutes, and the crispy layer of rice on the bottom is the point of the whole thing.
Chicken Cacciatore

Brown bone-in chicken thighs in a Dutch oven and set them aside, then cook sliced peppers, onion and garlic in the drippings. Crushed tomatoes, a splash of red wine or broth, oregano and a few olives go in, the chicken goes back on top, and it braises with the lid on for about 40 minutes, until the thighs reach 165°F.
Halved baby potatoes can go right in the pot with the chicken, which is how you end up with a plate like this one without boiling anything on the side.
Skillet Chicken Parmesan
Bread thin chicken cutlets and brown them in an oven-safe skillet, then spoon marinara around them (not over the breading), top with mozzarella and parmesan, and slide the whole skillet under the broiler for a few minutes. Check that the chicken is at 165°F before the cheese goes on.