What you eat before a long run matters. I can trace some of my worst weekend runs to eating an insuffient breakfast or the wrong kind of meal before setting out – resulting in feeling groggy, tired and ill. Although it varies from person to person, my rule of thumb (as an ultra-marathoner) is that you can get away with eating nothing or very little up to 10K (at a gentle pace), but anything over that distance, over an hour or at any great speed requires proper fuel. So, what kind of fuel is best? Again, it depends on your constitution. Cereal, for example, doesn’t work for me because I can’t digest it properly (one word: regurgitation), but overnight oats is fine. Someone else will swear by muesli to get them through a session. For most of us, however, carbs are king.

When we run, our main source of fuel is glycogen. That’s the stuff that gets our muscles working and allows our brains to process what’s happening. While you can run on a low-carb diet, it seems counterproductive when the body prefers carbs as a source of fuel; is it really worth putting yourself through pain just to stay in ketosis (if you’re a low-carber)? The great thing about running is that it forces you to put performance over aesthetics. If you want to run strong and long, you need good quality, slow-release carbs – it’s that simple. Add onto that a good dose of antioxidents, a little protein and some good fats to keep you feeling fuller and more energised for longer, and you’re onto a winning combo. 

Forget your boring bowls of cereal and try these five pre-run breakfasts. They’re packed with muscle-friendly fuel as well as anti-inflammatory properties and  vitamins. Oh, and they taste delicious too!