Breakfasts for runners can be a struggle. The theory all makes sense: carbohydrates, once consumed, are converted into blood glucose and used for energy or stored as glycogen in the liver and muscle. Eating a breakfast rich in slow-releasing carbohydrate two or three hours before a run will sustain your energy so you don’t run out of steam mid-run.
However, many of us run first thing in the morning and are not inclined to get up even earlier to load up on porridge. Some of us find eating before a run can play funny games with our insides too, so you have to go with what works for you.