Runners Breakfasts: Oatmeal

Our second “Runners Breakfast” is an old favourite and one which is very convenient: Oatmeal.

Oatmeal used to be considered animal feed because it’s cheap, easy to store and prepare and filling, but over recent years it has more and more been considered a health food and it’s ideal for runners.

Benefits of oatmeal for runners:

  1. It’s easy to store and quick to make after a run. See the recipe below for just how easy.
  2. It’s cheap. A healthy breakfast can be had for next to nothing. Even a quick search throws up 1.5kg (about 35 portions) for £12.45, that’s 35p per serving.
  3. It can help lower cholesterol.
  4. You can add fruit, honey, sugar, milk or any number of other ingredients to it to tailor it to your tastes or just keep it interesting.
  5. It’s full of carbs and is a good source of iron. Both essential after a nice morning run.
  6. There is evidence to suggest that beta-gluten contained within Oatmeal can help your immune system respond to illness. After a long run your immune system suffers a dip in performance, so it’s nice to know that this might actually help.
  7. It’s warm so feels like a breakfast treat, an inner hug, lovely.



I have used quick-cook oats below for speed. If you have standard oats just add a minute to cooking time.


  • Quick-cook Oats
  • Water (this can be replaced in part of total with milk if you prefer)
  • Pinch of cinnamon (optional)
  • A dessert spoon of raisins (optional)
  • Half a tea-spoon of sugar (optional)


It couldn’t be simpler:

  1. Grab your favourite breakfast bowl and pour in 1 part oats to 2 parts water (or milk if you prefer).
  2. (This step is optional) add the raisins and stir in to the oats and water.
  3. Put it in the microwave on full power for 1 minute. Remove, stir, and put it back in for another minute. Remove.
  4. (This step is optional) add the sugar and cinnamon and stir in well.


Of course you could also add fresh fruit. Try mashing a banana into the mixture before you microwave it, blackberries melt into the mixture if you add them before cooking, blueberries hold their shape and strawberries added at the end give a really summery edge.


About Simon 126 Articles
Avid runner, cyclist and judoka.