Apparently breakfast is the most important meal of the day, and I agree. There’s one thing I know for sure. It’s that I can’t run on an empty stomach, especially in the morning. I have friends who can roll out of bed, lace up their joggers and smash out 10kms before breakfast, but that’s not me. I’ve tried running without breakfast a few times over the years and for a while I feel good. But then I start to crash and burn. I start yawning, slowing down, my legs feel heavy, negative thoughts enter my mind and I feel nauseous. If I manage to keep running I’m dizzy and delirious, and that not how I want to start my day.

They say running without breakfast is like driving on car fumes only. And if you think about it, overnight you’ve basically fasted for anywhere between nine to 12 hours between dinner and when you wake. During this time, your muscle and liver glycogen and blood-glucose levels drop, which are all crucial energy sources that fuel your body to run or exercise. By having breakfast after you awake, you immediately begin to top up your energy stores. And with a full tank, your body ready and raring for exercise.

What you eat-or don’t eat-for breakfast can make or break your running. Try these easy and quick pre-run breakfasts to fuel your body and keep your energy levels higher for longer.

1. Banana, berry and peanut butter smoothie

Blend 1 banana, a handful of mixed berries, 1 tablespoon of protein powder, 1 tablespoon of natural peanut butter, 1 teaspoon of chia seeds and half a cup of milk. This liquid gold smoothie tastes awesome and will boost your energy levels before your morning run.

Banana and berry smoothie

2. Low-fiber cereal with milk

Eat this 30 minutes before a run. The milk provides protein; both the cereal and milk have carbs to keep you energised.

Cereal with milk

3. Peanut butter toast

Top two slices hearty grain bread with 1 tablespoon peanut butter. This will hit the spot!

Fuel up with peanut butter on toast before your run

4. Yoghurt and fruit

Slice up a banana, some defrosted frozen berries and some canned peaches and fold through 2 tablespoons of greek or natural yoghurt.

Yoghurt and fruit

5. Porridge

Heat up some quick oats (porridge) with milk of your choice. I add a sprinkle of cinnamon and some defrosted frozen berries to make it tastier.

Porridge and cinnamon