For the Long Run: Build Your Daily Operating System for Energy, Recovery and Wellbeing - Softcover

Spendlove, Jessica

Softcover

ISBN 10: 1394434650 ISBN 13: 9781394434657

Publisher: Wiley, 2026

Synopsis

More energy today. Better health for life.

For the Long Run gives you a personalised system for protecting your energy, resilience and recovery, one habit at a time. The goal? Closing the gap between what you know you should do to feel your best ― and the key actions that are actually practical and sustainable for the long term.

Jessica Spendlove has spent 15 years inside elite sport, military and corporate environments. That experience has shaped the framework she now teaches to leaders, founders and teams to boost their wellbeing and performance. For the Long Run is built around five daily rhythms (nutrition, exercise, stress, sleep and connection) and the practical question of how they operate under real-life pressure.

Inside, you'll discover immediately actionable advice, grounded in physiology and behavioural science, that will help you to:

• listen to what your body is saying and harness its natural biological rhythms
• support your energy: how you charge up, build capacity and charge down
• use targeted tips for nutrition and exercise to improve your daily vitality and your longevity
• understand how sleep, recovery and social connection shape your health, both today and long term
• keep your system running when faced with challenges like travel, parenting and the unpredictability of life.

It's time to stop feeling exhausted, to stop cycling through burnout and reset, and instead design an operating system that actually works for you. For the Long Run is your guide to sustainable high performance ― for today, tomorrow and decades to come.

About this title

About the Author

JESSICA SPENDLOVE is a leading authority on sustainable performance, wellbeing and nutrition. A keynote speaker, podcast host and advisor, with a Master’s in Nutrition and Dietetics and an advisor to Monash University’s Corporate Education program, she translates cutting-edge science into practical strategies and systems with real-world application.

From the Back Cover

YOU KNOW WHAT YOU SHOULD BE DOING. MASTER HOW TO DO IT AND STICK TO IT.

Eating well, moving often, sleeping more, managing stress―these basics aren’t a mystery. But how do you do it all? And keep doing it? What you need is a system that lasts; one that protects your energy, resilience and recovery, not just on your best days but also on your busiest ones.

Drawing on 15 years inside elite sport, military and corporate environments, Jessica Spendlove has distilled how to sustain high performance into a personalised daily operating system. For the Long Run is built around five key rhythms―nutrition, exercise, stress and recovery, sleep and connection―and provides the framework to create a system that works for you.

Learn how to:

• listen to what your body is really telling you about your energy and recover
• work with your biology, using circadian and ultradian rhythms
• build simple, consistent nutrition and exercise habits that compound over time
• recover proactively and prevent burnout before it happens
• adapt your system when travel, pressure and life get in the way.

For the Long Run is your guide to protecting your health and performance for today, tomorrow and decades to come.

‘A powerful antidote to the “do more, try harder” culture. This book shows you how to perform at your best without burning out.’
Hugh van Cuylenburg, author, Founding Director The Resilience Project, co-host The Imperfects

‘Powerful and actionable.’
Bronte Campbell, Olympic gold medallist

‘Jess knows her stuff.’
Melissa Doyle, journalist, author & presenter

Edition details

• Publisher: Wiley
• Publication date: 2026
• Language: English
• ISBN 10: 1394434650
• ISBN 13: 9781394434657
• Binding: Paperback
• Edition number: 1
• Number of pages: 288