Running is a versatile and convenient exercise loved by many. Whether you're a seasoned marathoner or a casual jogger, at some point, you might have questioned, "Should I run on an empty stomach?" This practice, often referred to as "fasted running," is a topic of much debate among fitness enthusiasts and experts.
This article dives into the science behind fasted running, its potential benefits, and drawbacks, and provides some practical guidelines.
Understanding Fasted Running
Fasted running typically happens in the morning after an overnight fast of about 6 to 8 hours. When you haven't eaten for a while, your body's glycogen levels are low. Glycogen, a storage form of carbohydrates, serves as your body's primary energy source. Thus, proponents of fasted exercise argue that low glycogen levels yield certain benefits.
However, the practice of running on an empty stomach might not suit everyone. It could even obstruct your fitness goals in some cases.
Potential Benefits of Fasted Running
Running on an empty stomach might offer some potential benefits, primarily associated with fat burning and energy intake.
Increased Fat Burn
One of the most cited benefits of fasted running is its perceived effect on fat burn. The hypothesis is that when your carbohydrate stores are low, your body turns to fat for energy, leading to higher fat burn, or "oxidation."
A couple of small-scale studies seem to support this idea, indicating that exercising before breakfast might increase fat oxidation. However, other research contradicts these findings, suggesting that fasting may result in less fat burn after exercise than a pre-workout meal of protein or carbs. More comprehensive research is needed to settle this debate.
Reduced Energy Intake
If weight loss is your goal, fasted exercise might help control your energy intake. Studies suggest that individuals who ran on an empty stomach consumed less energy over 24 hours.
This could be attributed to the liver's role in storing glycogen. When your blood and muscle glycogen levels are depleted, your body taps into your liver glycogen stores, which might influence your energy intake through the liver-brain neural network.
The picture above- Winning my first Half Marathon 1:27:22-
May Improve Aerobic Endurance
Some evidence suggests that training on an empty stomach could potentially increase aerobic endurance. This might be due to the body's response to low carbohydrate levels, which could stimulate genes controlling fat oxidation.
Alleviates Digestive Problems
If you're prone to exercise-induced digestive issues, running on an empty stomach might be a good idea. It might prevent stomach or intestinal cramps, nausea, vomiting, and diarrhea often experienced by athletes who run long distances or train for extended periods.
Risks Associated with Fasted Running
While there are potential benefits to fasted running, it's essential to be mindful of the potential drawbacks.
Reduced Training Intensity
When your body uses fat for fuel, it's often not sustainable. If your fat stores fail to meet your run's demands, fatigue might set in, making it challenging to maintain a high intensity or pace. Research supports this claim, suggesting that running after fasting could be associated with lower endurance.
Increased Risk of Injury
As your energy stores decline, fatigue may increase, raising your risk of injury during physical activity. Moreover, your brain needs glucose to function correctly, especially during exercise. If you run fasted, your brain might not receive enough energy, making it difficult to maintain proper form and stay alert to your surroundings.
Potential Muscle Loss
Running on an empty stomach could potentially lead to muscle loss. High levels of the hormone cortisol, produced by your adrenal glands, promote protein breakdown in muscle cells. As cortisol levels are highest in the early morning, running on an empty stomach could negatively impact your muscles.
Risks for Certain Health Conditions
For individuals with conditions like type 1 or type 2 diabetes, running on an empty stomach might cause low blood sugar, potentially leading to hypoglycemia. If you have Addison's disease, running fasted could result in dangerously low blood sugar levels. Always consult your doctor before starting any new exercise regimen.
Inefficacy for Long-term Weight Loss
Despite some research indicating that fasted exercise can increase fat burn, it may not be ideal for long-term weight loss. This is because your body compensates for high fat burn during a fasted run by reducing fat burn later on, utilizing more glucose instead.
Examination: Is Running on an Empty Stomach Good or Bad?
In general, eating before running is recommended as it provides your body with the fuel it needs to exercise safely and efficiently. If you prefer running on an empty stomach, stick to light to moderate runs, and take a break if you start feeling lightheaded.
If you're running a long distance or participating in a high-intensity run, these activities demand a lot of energy, making it prudent to fuel up before.
Ideal Snacks Before and After Running
If you decide to consume a snack before your run, opt for a light, healthy carb-loaded snack, eaten 1 to 3 hours before running. Post-run, consume lean protein and healthy carbs within 2 hours to support muscle recovery and replenish your glycogen stores.
Ensure you stay hydrated before, during, and after your run to avoid dehydration.
When to Consult a Professional
While it's possible to maintain a running routine independently, it's advisable to consult a professional if you're new to exercise, have a chronic condition, have a former or current injury, experience pain while running, are training for a competition for the first time, or wish to change your diet.
The Bottom Line
Everyone is unique, and it's crucial to listen to your body. If you feel most comfortable running on an empty stomach, light to moderate runs are the safest option.
More intense runs require a pre-workout meal to provide your body with enough fuel for an efficient workout. If you're new to running or have a chronic disease, consult your doctor before attempting fasted running.
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