Running on an empty stomach - VnExpress Sports

Many runners, especially those who run early in the morning, may not want to eat before their run.

“Running on an empty stomach” is understood to mean running at least six, eight, or even more hours after consuming any calories. So you can run on an empty stomach in the morning or even early evening if you don’t consume a snack or drink containing calories after lunch. But whether running on an empty stomach is safe depends on your body, your training, and your goals.

Runners who exercise early in the morning usually run on an empty stomach. Photo: Distractify — Runners who exercise early in the morning usually run on an empty stomach. Photo: *Distractify*

Advantages of running on an empty stomach

While fueling yourself is important for effective training, there are some benefits to running on an empty stomach. This is especially true if you have bowel issues.

First, running on an empty stomach can help prevent stomach aches. Some runners feel uncomfortable or nauseous if food or liquid other than water enters their stomach while running. Runners can overcome this problem by choosing their food carefully before running, such as avoiding greasy, fatty, and acidic foods. But if even that doesn't help avoid stomach aches, you should fast before running.

The next benefit of running on an empty stomach is the potential for improved performance. When you run without fuel, your body has to draw on its energy reserves. If you occasionally fast before a workout, you may see better performance during your workouts and runs when you are properly fueled. There are a few small studies that support this theory.

Disadvantages of running on an empty stomach

However, there are some important drawbacks to running on an empty stomach that you should consider. In particular, if you haven’t fueled up in a while, you may find that running on an empty stomach does more harm than good.

First, you may have trouble keeping up with high-intensity workouts. After burning through those stored energy, you may start to feel hungry and more likely to get tired. As some studies have shown, maintaining a faster pace or high intensity while running will be a big challenge.

Next, running on an empty stomach can cause you to eat more after your workout, as your body will continue to crave calories. You may feel hungrier and eat more during the rest of the day to compensate for the energy supply that was depleted during your workout.

The idea that running on an empty stomach burns more fat is scientifically untrue. The theory is that if you don’t fuel your run, your body will immediately turn to its fat stores for energy. However, because you’re running at a lower intensity, you won’t burn as much fat, as many studies have shown. If your goal is weight loss, you’ll burn more calories both before and after running at a higher intensity. And that may mean you’ll need fuel before your workout.

Running on an empty stomach can also lead to muscle loss. Without adequate nutrition, your body will use up the glycogen (or carbs) stored in your muscles for energy during exercise. When that runs out, your body will switch to using protein from your muscles, which means you will lose some muscle mass. Additionally, the stress of running on an empty stomach can cause your body to produce cortisol, which can also cause muscle breakdown.

Running on an empty stomach can also pose risks for people with certain health conditions, including diabetes and Addison's disease - an adrenal insufficiency.

How to fuel up before running

Ideally, you should eat about 90 minutes to 2 hours before you run to give your food time to digest and fuel your workout. But that obviously doesn’t work for all runners, especially if you’re running early in the morning and don’t have time for that lengthy digestion process.

If you have been running on an empty stomach and have not experienced any adverse effects, such as lightheadedness, dizziness, lack of energy, or excessive fatigue, you can continue to train this way. However, you should carry a sports drink or energy bar with you in case you suddenly feel tired or sluggish.

For runners who want to try running on an empty stomach, bring a sports drink or snack just in case, or both.

If you have certain medical conditions such as diabetes, you need to manage your diet carefully. Discuss your exercise plan with your doctor and find a solution that works for you in the morning.

Always hydrate before running

Make sure you are well hydrated before your early morning run. You will be dehydrated if you do not drink anything while you sleep. Drink at least 8 ounces of water when you first wake up.

You can use a pre-workout drink before your run to ensure you get some calories. You should also drink water during your workout if you are running for more than 30 minutes.

Fuel up before a long run

Some runners can go without eating anything before running any distance, but you will run better if you eat something. If you are running longer than an hour or doing a high-intensity workout, you should wake up an hour and a half or more early to eat a small meal before your run. You can go back to sleep after eating, then start your run.

Eating a breakfast that contains 300 to 500 calories and is mostly carbs will ensure you don't run out of steam. Try these breakfast ideas: a banana and energy bar, peanut butter and toast, a bowl of cold cereal with a glass of milk, a bowl of yogurt with berries, or oatmeal with milk and sliced bananas.

If you eat less than an hour before your run, try a 200- to 300-calorie snack, such as toast with peanut butter, a cup of yogurt, grapes with a handful of almonds, a banana and walnuts, or cottage cheese with an apple.

If you're running a long distance and really don't have time or your stomach doesn't like eating before your run, try eating something light, like an energy gel, about 30 minutes after your run.

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