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Runners: Refuel & Recover with a Wyoming Valley Striders Smoothie image
May 10, 2024
Runners: Refuel & Recover with a Wyoming Valley Striders Smoothie
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Refreshing Striders Cherry Smoothie: The Perfect Post-Run Hydration Choice

In NEPA, we experience a range of weather conditions as the region transitions from spring to summer. So far this spring, runners, walkers, and outdoor enthusiasts have experienced temperatures from one end of the spectrum to the other. But when the warmer weather arrives for good, shorts, shades and smoothies are called for. They are a refreshing way to stay hydrated and get in a variety of nutrients.

Heather Dewees is a native to the area and has been on the running scene since her cross country days in the 80s with the Tunkhannock High School Tigers under coach Dick Daniels. She was a 2018 top female of our Wyoming Valley Striders Spring Trail Run/ Jen Stec Memorial, which takes place this May 19 at Frances Slocum State Park. Her training also garnered her a second-place honor in the 2021 masters division of our Vince Wojnar Triple Crown.

With a background in diet counseling and recreational therapy, Heather understands the importance between nutrition and sports and how proper nutrition can provide optimal recovery and increased performance. For the past twenty years, she has been incorporating smoothies into her regular diet. Want to get your nutrition in but are short on time? Try Heather’s easy smoothie recipe to get you started.

Striders Cherry Smoothie Recipe

Creating your own cherry smoothie is a breeze and requires just a few simple ingredients and a blender.


  • 1 scoop (49g) Vanilla Whey Protein Powder
    (available at Aldi, GNC, and other stores)
  • 1 cup frozen cherries
  • 8oz water
  • Ice cubes (optional, for a colder consistency)

Calories: 250
Protein: 31g
Carbohydrates: 30
Potassium: 460


  • Grab your favorite Wyoming Valley Striders pint glass from the freezer. Other pint glasses are acceptable.
  • In a blender, combine the Vanilla Whey Protein Powder, cherries, and water.
  • Blend on high speed until smooth and creamy. If you prefer a thicker consistency, you can add more frozen cherries or a handful of ice cubes.
  • Once blended to your desired consistency, pour the smoothie into your chilled glass.
  • Garnish with a cherry on top or a sprinkle of chia seeds for an extra nutritional boost.
  • Serve immediately and enjoy your post-run hydration goodness!

With everyone’s busy lives it’s hard to find time to prioritize hydration and replenish lost nutrients post-workout. This quick smoothie recipe is the perfect way to do just that, especially when on the run (pardon the pun) while taking care of kids or grandkids, just like Heather. She spends a lot of time with her grandson and many of the adventures they share together include a smoothie to-go for her to enjoy. (On the go instructions could include a Yeti, lid, and straw.)


If you don’t have a Wyoming Valley Striders pint glass for your next smoothie, be sure to pick one up at our next event. See our calendar of events for a list of upcoming activities.