Did you know that three out of four runners agree that knowledge of proper nutrition benefits their training regimes - according to a study of runners, commissioned by Flahavan’s. The runners, from the Dunshaughlin running group, found that thetheir performances benefitted from eating porridge every day for breakfast for a week. The runners’ reported an increase in energy (70%) and stamina after altering their breakfast routine and all said they felt fuller for longer.

As part of Flahavan’s fitness focus, they have also teamed up with well-known personal trainer, Karl Henry to provide some easy to follow tips to help beginner runners get the best out of their daily runs.

For example, Karl recommends always starting the day with a good breakfast like porridge: “When you’re running you are using energy from the muscles. To get the most out of your run you need to ensure that you have those energy stores topped up with the right type of fuel. Porridge oats are the perfect way to do this. Oats are high in complex carbohydrates and soluble fibre, which means they release energy slowly.”

Karl also advises: “Ahead of a race day you need to ensure that you have your body as ready as possible to get the best time in the race. Coming up to the race, start increasing your carbohydrate intake, especially at breakfast time. It is the one meal of the day you can't skip and this is especially true for all you runners out there. Ideally eat a bowl of porridge with skimmed milk or water at least 3 hours before the run itself so you can give your body enough time to digest the foods and be in perfect shape to race.”

He went on to say: “If you are running, walking or even supporting a race, you want to be in the best shape possible for the event. Oats are a source of wholegrain goodness and keep you feeling fuller for longer, which helps control your weight. Oats are naturally low in salt, sugar and saturated fat and the perfect breakfast meal to ensure that you feel energetic, positive and ready for whatever the race will bring. Try a bowl of porridge oats with some honey, fresh fruit or seeds each morning and watch the difference it makes to your experience!”

Check out all of Karl's top running tips here.

We have four goodie bags up for grabs which include a signed copy of Karl's book Bums, Tums & Bingo Wings and a selection of Flahavan's goodies! To be in with a chance of winning simply send the answer to following question along with your name, address and phone number to tencompetitions@rte.ie Please put Flahavan's Competition in the subject line.

What does Karl recommend you have for breakfast?

a) Burger and chips
b) Sausage and mash
c) Porridge

This competition is open from Aug 8, 2013 until 1pm, Aug 15, 2013. RTÉ Competition rules apply, a copy of which can be found here.