Easy breakfasts before a morning run

Saturday runs start early. Some kids roll out of bed and show up on an empty stomach. Others eat a huge breakfast and spend the first mile with a side ache. There's a better middle ground.

Eat something small

Your body runs on fuel. A light breakfast about an hour or two before you run gives you energy without sitting heavy in your stomach. If you only have 30 minutes, go even smaller, like half a banana.

Ideas that work for a lot of runners

• A banana or an apple
• Toast or a bagel with a thin layer of peanut butter
• A small bowl of oatmeal or cereal
• A granola bar
• A tortilla with a little peanut butter and banana

These are easy to digest and easy to grab on the way out the door.

Go easy on these right before a run

Foods that are greasy, very high in fiber or very sugary can be harder on your stomach while you're moving. Save the big breakfast tacos for after the run. You earned them.

Don't forget water

Drink some water when you wake up and bring a water bottle to the lake. In San Antonio, even a fall morning can get warm fast.

The race-day rule

Never try a new food on race day.

Eat what you normally eat before a Saturday run, because you already know it works for you.

Every runner is different

Some kids are hungry at 7am. Some can't eat a bite. Both are normal. Try a few options on regular Saturdays and notice how you feel. If your child has a medical condition, food allergies or specific dietary needs, check with their doctor.