Rin says, “If you're going out for a longer run, a good hearty breakfast of slow release carbs is what you should aim for. Some runners feel bloated and uncomfortable or find themselves heading to the nearest bush if they eat too close to a run or eat too large a meal, so aim to have your breakfast 1-2hr before your run. If you have a more sensitive gut on the go, choosing low fibre and low fat options may help. If your run is going to be less than an hour, consider having breakfast on your return to save time and gut issues.”
1 The Old Faithful: Porridge
Good source of slow-release carbs, adaptable to meet any needs and warms you from the inside. MAKE IT 50g oats, 1-2 cups milk, 1tsp topping. Cook on medium heat, stir to your preferred consistency.
2 The quickie: Breakfast smoothie
Good, balanced, on-the-go breakfast and ideal if you struggle to stomach solids first thing.
MAKE IT 1 banana, 2tbsp 0% fat Greek yoghurt, 1tsp nut butter, 1tbsp oatmeal, 1 handful baby spinach, 1tsp honey, top with milk – soya works well. Mix in food processer and blitz!
3 The TLC: Hot chocolate & toast
If you’re prone to gut issues when out running, some tummy loving care might be what you need. MAKE IT 1-2tsp cocoa powder, low fat or soya milk, 1tsp almond essence for a marzipan twist. 2 slices white bread toast with a thin layer of spread plus honey or jam.