As the warmer weather rolls around, the thought of strapping on your running shoes and dusting off your shorts becomes slightly more appealing. If you’re considering taking up running, the summer months could be the ideal time to start, and you should think about making changes to your diet to ensure your body is working at its best.

Running requires extra energy but don’t be fooled into thinking you need to indulge in sugar-filled snacks and drinks to get you on the move (however appealing that Pop Tart looks). Instead, select something that’ll help you stay healthy while providing the burst of energy you need.

Breaking the Fast

Jogging in the morning is a popular option as it is when you are at your most rested. Feeling the wind on your skin as you power along in the crisp morning air can also help you wake up and feel rejuvenated. On top of this, the morning is the coolest point of the day so you won’t find yourself sweltering under the baking summer sun (fingers crossed we’ll see a bit more of this elusive glowing object in 2013…)

Morning runners might be tempted to just get up and go, however it is important that you eat something to ensure your body has access to that essential energy. Remember, when you run in the AM it is more than likely that your last meal was the night before, so your blood-glucose levels will be somewhat depleted. The ideal meal is a light, easy snack packed with carbohydrates (simple and complex) and protein, which will give you the boost you need.

Foods for energy

A breakfast of up to 300 calories is perfect before your morning run. Peanut butter on toast or a bagel offers the carbohydrates you need to fuel your morning run, and it also provide protein to keep muscles healthy and strong. On top of that, it’s quick and easy to make.

If even peanut butter on toast feels like too much effort first thing in the morning, try grabbing a banana as you head into the kitchen. This is a wonder-food, providing carbohydrates for energy, and a shot of potassium, vitamin C and iron for extra measure. The nutrients in a banana can help your body regulate its blood pressure and combat cramps in the muscles. Plus, all you have to do is peel it!

If you have a little extra time on your hands why not try a peanut butter and banana smoothie? Add some skimmed milk and ice cubes to a blender with your peanut butter and a banana and blend. Simple, and delicious.

The benefits of breakfast

Whether you plan on running or not, eating breakfast is the best way to set your body up for the day ahead. In fact, studies have shown that people who eat this morning meal are more likely to be slimmer and healthier – because you’ve eaten breakfast you’re less likely to binge eat later in the day. As a runner, the fuel will help you run further and faster, meaning you burn more calories in the long run. In short, skipping breakfast – runner or not – is unlikely to help you lose weight.

Jenny is a blogger who yearns for the day they invent a cake that helps you shed pounds. Until then, you can find her jogging on the streets of Manchester and writing about fashion and street style.

What do you like to eat before a run/workout?

Do you feel the need to have a pre- and postworkout snack?