Running before breakfast or fueling up has been a topic of interest for many runners. While most are advised to eat before hitting the pavement or trails, some find they perform better when running on an empty stomach. This article delves into the advantages of such a practice. From enhanced digestion to higher calorie expenditure, we’ll explore the potential health and performance benefits of running ‘fasted’.
What does it mean to run on an empty stomach?
Running on an empty stomach offers a distinct experience, often described as the most authentic form of running. As you run without prior fueling, your body taps into its stored energy reserves, making your workout more potent and leading to higher calorie expenditure.
Running fasted can offer several benefits, including weight loss acceleration, improved heart health, and enhanced cognitive clarity. If you’re aiming to elevate your running experience, running on an empty stomach might be worth a try!
The perks of running on an empty stomach
Upon waking, your body is in a fasted state, having gone several hours without food, leading to lower blood sugar levels. Running in this state leverages this condition by burning more stored fat for energy, aiding in weight loss or bettering your race performance.
However, if you choose to run on an empty stomach, there are a few things to bear in mind. Firstly, a proper warm-up is essential to prevent injuries. Secondly, remember to be attentive to your body’s signals and avoid excessive strain – it’s quite easy to overdo it when running fasted. Lastly, make sure to consume a nutritious snack or meal post-run to refuel your energy reserves.
How to approach running on an empty stomach
If you wish to enhance your running performance, running on an empty stomach might be beneficial. This practice can help you burn more fat and boost your overall stamina.
However, running fasted isn’t suitable for everyone. If you’re unaccustomed to it, you might experience feelings of nausea or dizziness. And if you have any health conditions, it’s crucial to consult your doctor before attempting this training method.
That said, if you’re healthy and keen to experiment with running on an empty stomach, here are some tips to help you begin:
Begin at a slow pace and gradually speed up. Avoid going full throttle at the outset as it might lead to discomfort.
Hydrate sufficiently pre and post-run. Dehydration can exacerbate feelings of nausea, so staying hydrated is essential.
Consider eating a light snack or meal pre-run if possible. This can help maintain your blood sugar levels and prevent mid-run energy crashes.
Don’t overexert yourself. If you start feeling unwell or dizzy, slow down or stop. Prioritize your health over a run.
Advice for running on an empty stomach
Running on an empty stomach requires a few considerations. Firstly, staying well-hydrated is crucial. Secondly, you might want to consume a light snack pre-run. Lastly, pay attention to your body’s signals and avoid pushing too hard if it feels uncomfortable.
Here are some tips for those considering running on an empty stomach:
Stay well-hydrated.
Ensure you drink ample water before your run. This will help you stay properly hydrated and minimize potential issues like cramps.
Consider a light snack before your run.
If you feel a bit peckish before your run, consider a light snack like a banana or a few nuts. This can provide you with some energy without causing discomfort during your run.
Listen to your body.
If running on an empty stomach doesn’t feel right, don’t push it! Pay attention to your body and do what feels best. It’s okay to rest or opt for a walk instead of a run if that’s what feels right.
In conclusion
Running on an empty stomach could be an excellent option if you’re aiming to boost your overall health or increase your energy levels. It not only helps burn more fat but can also enhance your digestion and potentially lead to better sleep. However, it’s important to remember that there could be some downsides to running fasted, so it’s always wise to consult with your doctor before introducing a new exercise regimen.
