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Edition No. 13
The Herd | Edition No. 13
Welcome to this week’s edition of The Herd —whether you’re lacing up for your first 5K or chasing down PRs, we’ve got something here to fuel your stride. This week, we’re diving into the story of marathon legend Rosa Mota and breaking down the best pre-run foods to keep you powered up. Let’s get into it!
Rosa Mota
Rosa Mota, born on June 29, 1958, in Porto, Portugal, is widely regarded as one of the greatest female marathon runners of all time. Her athletic journey began at the age of 14 when she started running for health and enjoyment. By her late teens, she had already gained national prominence, winning Portuguese championships in the 1,500 and 3,000 meters and setting multiple national records. Her transition to marathon running in the early 1980s marked the start of an extraordinary career. Mota made history by winning the first official women’s marathon at the European Championships in Athens in 1982, a victory that foreshadowed her dominance on the global stage (1, 2).
Motaʼs Olympic accomplishments solidified her legacy as a pioneer in womenʼs distance running. At the 1984 Los Angeles Olympics, she earned a bronze medal in the marathon, becoming one of the first women to medal in this newly introduced event (2, 3). Four years later, at the 1988 Seoul Olympics, Mota captured gold in the marathon, becoming the first Portuguese woman to win Olympic gold. Her victory was a defining moment for her career and for Portuguese athletics as she broke away from her competitors late in the race to finish with a time of 2:25.40 (1). Mota remains the only woman to simultaneously hold European, World, and Olympic marathon titles—a distinction she achieved after her Seoul triumph (4).
Beyond her Olympic success, Mota dominated major city marathons around the world, winning prestigious races such as Boston (three times), Chicago (twice), London, Rotterdam, and Osaka. In total, she competed in 21 marathons during her career and won an astounding 14 of them (1, 3). Her achievements earned her numerous accolades, including the Abebe Bikila Award and the Olympic Order. Even after retiring in 1992 due to health challenges like sciatica and asthma, Mota continued to inspire as an ambassador for sport and remains a symbol of resilience and excellence in long-distance running (1, 2)
What to Eat Before a Run (Without Regret)
Quick, light, and built for performance.
🍌 Banana with Nut Butter – A classic combo of fast carbs and healthy fat for steady energy without weighing you down.
🍞 Toast with Honey or Jam – Simple carbs = quick fuel. Add a little peanut butter if you’ve got time to digest.
🧃 Oatmeal with Berries – Light but satisfying, with slow-digesting carbs and a touch of natural sugar for energy. Perfect for early morning miles.
🍚 Rice with a Scrambled Egg – Great for longer runs or pre-race meals. It’s bland enough for sensitive stomachs but has the carbs + protein combo to go the distance.
🥤 Smoothie with Banana, Oats, and Almond Milk – Easy on the stomach and customizable depending on how much time you’ve got before heading out.
Racing News
The racing world is on pause in anticipation of the 2025 Boston Marathon. Next week, be sure to tune in as we cover everything you need to know about the Boston Marathon so you can be informed as you watch on April 21!