Introduction:
Running is a convenient and excellent form of physical activity that helps reduce the risk of various conditions. After six to eight hours of fasting the previous night, running on an empty stomach in the morning is called fasted running. This article will explain in detail the benefits and drawbacks experienced while running on an empty stomach.
What Are the Benefits of Running on an Empty Stomach?
There are several benefits while running on an empty stomach. Some include:
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Reduced Energy Intake - When the blood and muscle glycogen levels are exhausted, the body utilizes the liver's glycogen stores, affecting the energy intake through the brain-liver neural network. Fasted exercise lowers energy intake, especially when trying to lose weight.
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Increased Fat Burn - Running on a fasted stomach greatly affects fat burn. This is because the body utilizes fat as energy since the carbohydrate levels are low. This results in oxidation or a higher fat burn. When the workout was done before eating breakfast, the exercise was seen to increase fat oxidation over 24 hours. A fasting stomach's lack of carbohydrate levels stimulates genes that control fat oxidation.
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Improve Aerobic Endurance - A fasted exercise is associated with a higher VO2 max. This VO2 max Is the maximum oxygen uptake during any physical activity; this measures overall fitness and aerobic endurance.
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Fewer Problems in Digestion - If a person is more prone to exercise-induced digestive issues, it is recommended that they run on an empty stomach. Exercise-induced digestive issues can include nausea, vomiting, diarrhea (loose watery stools), or intestinal cramps. These symptoms are mostly seen in athletes who train for longer periods and who run longer distances.
What Are the Drawbacks of Running on an Empty Stomach?
Some drawbacks of running on an empty stomach include:
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Loss of Muscles - The adrenal gland produces the hormone cortisol. This hormone is responsible for controlling basic functions of the body, like the stress response and blood glucose. Cortisol (stress hormone), at a high level, helps in the breakdown of proteins in the cells of muscles. This will increase weakness and muscle loss. The cortisol levels are high during the early hours of the morning. Morning exercise after a previous day of fasting will increase cortisol levels. It means that when a person runs on an empty stomach in the morning can negatively impact the muscles.
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Risk of an Injury - A person can feel tired when the energy stores of the body decline. This tiredness or fatigue will increase the risk of injuries during physical activity. The brain also needs glucose to function properly. This need is crucial during physical activity as the body usually utilizes glucose to fuel the muscles. If a person runs at a faster rate, the brain will not get enough energy, and hence; it becomes difficult for the person to pay attention to their surroundings and practice in a proper form.
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A Decrease in the Intensity of Training - Even though the body utilizes fat for its fuel, it is not sustainable. When the body's fat stores fail to meet the needs of the run, a person starts experiencing fatigue. This will make it difficult for the person to maintain a high-intensity training pace. It was found that working out after eating improves aerobic performance for a prolonged period.
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Infective for a Long-Term Loss of Weight - Although fasted exercise increases fat burn, it is not ideal for long-term weight loss. This is because of the way the body regulates its source of fuel. During a faster run, a person burns a high amount of fat; later on, the body compensates for this by reducing the fat burn, which will instead utilize more glucose.
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Risks for Other Conditions - Fasted exercise is inappropriate for people with certain conditions like type 1 or 2 diabetes. In their cases, low blood sugar (hypoglycemia) can occur while running on an empty stomach. If diabetic medications like insulin are taken, there are chances of developing exercise-induced hypoglycemia. For the safer side, checking blood sugar levels and eating a light snack before any workout is always advised. Similarly, in another condition called Addison's disease, dangerously low blood sugar levels occur when exercise is done on the fastest stomach.
Should a Person Run or Not Run on an Empty Stomach?
Eating a small snack is recommended before running. This will give enough fuel for the body to exercise efficiently and safely. If a person prefers to run on a fasted stomach, they should stick to light or moderate running. It is advised to take a break whenever lightheadedness is noticed. Eating before doing a high-intensity or long-distance run is also always advised.
Which Healthy Snacks Are Recommended Before and After Running?
A light snack, mainly focused on healthy carbohydrates has to be eaten one to three hours before running. Some ideal pre-workout snacks include bananas, apples, whole grain cereal, wheat toast, yogurt, and granola bars without added sugars. Eating healthy carbs and lean protein within two hours after running is advised. Other good post-workout foods include yogurt with fruits, oatmeal, and peanut butter, salmon with quinoa and avocado, turkey sandwiches containing whole wheat bread and vegetables, and fruit smoothies with nut butter and Greek yogurt. It is also advised to hydrate well before, during, and after running. In this way, dehydration can be avoided while exercising.
Is It Necessary to Consult a Fitness Trainer or Doctor Before Trying Fasted Running?
Maintaining a running routine does not require consultations with the doctor. However, it is necessary to work with fitness trainers and doctors if a person is new to exercise, has chronic conditions, has an ongoing or former injury, experiences pain during running, and is training to perform in a competition for the first time. Depending on a person's situation, it is better to work with a personal trainer or dietitian to know whether running on an empty stomach is safe or not safe.
Conclusion:
Since everyone has a different body, the requirements, and performance vary for each individual. Even though it feels best while running on an empty stomach, it is always better to go for light or moderate runs rather than long runs. An intense or long run does require a pre-workout snack or meal. This meal will give enough fuel for the body to work out efficiently. If a person is trying to run on an empty stomach or has any underlying chronic conditions, it is better to talk with a doctor before a fasted running.
