When your alarm goes off for an early run, the last thing you want to do is faff about in the kitchen making breakfast. That’s where overnight oats come in, your new best friend for pre-run fuel or a post-run recovery meal.
Packed with slow-release carbs, healthy fats, and protein, they’re the kind of breakfast that ticks all the boxes: quick, customisable, and delicious. Plus, they’re perfect for summer because there’s no cooking involved – you just mix, chill, and enjoy.
Whether you’re training for a marathon or heading out for a gentle 5k, overnight oats will keep your energy levels steady and your recovery on point. And the best bit? They’re ready to eat the second you get back from your run.
Why Runners Should Love Overnight Oats
- Convenience: Make them the night before, grab from the fridge, and go.
- Balanced energy: Oats release energy slowly, helping to avoid mid-run crashes.
- Recovery boost: Adding protein (Greek yoghurt, protein powder, nut butter) supports muscle repair.
- Customisable: Endless flavour combos mean you’ll never get bored.
- Portable: Perfect for taking to work, on holiday, or to the start line of a race.
Pro tip: Use a good quality jar so you can prep a few portions in advance without worrying about spills.
How to Make the Perfect Overnight Oats
The base recipe is simple:
Ingredients (1 serving)
- 50g rolled oats
- 120ml milk of choice (dairy, almond, oat, soy)
- 2 tbsp Greek yoghurt (for extra creaminess and protein)
- 1 tbsp chia seeds or flaxseeds
- 1 tsp honey or maple syrup (optional)
- Toppings of choice
Method
- Add oats, milk, yoghurt, and seeds to a jar or container.
- Stir in sweetener if using.
- Seal and refrigerate overnight (or at least 4 hours).
- In the morning, stir and add your toppings.
5 Overnight Oats Flavour Ideas for Runners
1. Berry Almond Boost – Perfect for pre-run energy
- Add a handful of frozen mixed berries before chilling.
- In the morning, top with sliced almonds and a drizzle of honey.
2. PB & Banana Recovery – High-protein post-run option
- Stir in 1 tbsp peanut butter before chilling.
- Add banana slices just before eating.
- Optional: sprinkle with cacao nibs for a chocolate hit.
3. Tropical Refuel – Ideal for hot summer mornings
- Stir in pineapple chunks and a splash of coconut milk.
- Top with shredded coconut and mango slices.
4. Apple Cinnamon Comfort – Great for autumn training blocks
- Stir in grated apple and a pinch of cinnamon before chilling.
- In the morning, add walnuts for crunch.
5. Chocolate Protein Power – The dessert-like breakfast
- Stir in 1 tbsp cocoa powder and a scoop of chocolate protein powder.
- Add strawberries or raspberries for a fresh contrast.
Runner’s Tip: Portion Control for Training
If you’re running early and don’t want a heavy stomach, go for half a portion before your run and save the rest for afterwards. That way, you’re getting energy before you start and refuelling after without feeling sluggish.
Overnight Oats Jar with Lids
Split-design overnight oats jars keep toppings dry and oats fresh. Perfect portioned size for yoghurt, granola or chia pudding. Leakproof, fridge & dishwasher safe, and easy to take anywhere.
Taking Overnight Oats on the Go
Breakfast in the office? Travelling for a race? Overnight oats travel really well – just pack your jar, add toppings at your destination and you’re sorted.
Overnight oats are one of the easiest, most affordable ways to eat like a runner without spending ages in the kitchen. They’re delicious, versatile, and can be made entirely with store cupboard staples.
Try making a batch for the week ahead and see how much easier your mornings become – especially on run days.
