Running on an empty stomach usually means that you have not consumed any solid food or beverage that contains calories for more than 6 hours.
It is a better solution for some runners, especially those running morning runs.
Some of them who are running on an empty stomach prefer to run with a meal that contains less than 400 calories, especially when preparing for an intense or long run.
How Far Can You Run on an Empty Stomach?
Well, it depends on different aspects:
-Is a runner used to running on an empty stomach?
-What is his usual mileage?
-What is his health condition?
Runners in excellent condition can run up to 6-8 miles on an empty stomach.
Running long runs or intervals is not recommended on an empty stomach.
Usually, when they feel their energy level drops, they use energy gels.
But for beginners, starting with much less mileage is recommended so they can feel their bodies’ limits.
If they can resist the fight to run on an empty stomach, they can raise the stake and increase the mileage.
They should be highly cautious regarding dizziness, dehydration, increased heartbeat, loss of breath, and temperature.
Running even much higher mileage than 6-8 miles is possible for some runners. But you need to train to have the endurance for running significant mileage on an empty stomach.
Will Running on an Empty Stomach Burn Fat?
Yes, it can burn fat, but only if you are well prepared to do it.
A study shows that you can burn 70 % more fat if you are working out on an empty stomach(1).
But in the end, the most important is the energy balance: When you lose more calories than you consume, you will lose weight.
So, to burn fat, you have to run at a higher intensity.
Pros and Cons of Running on an Empty Stomach
Pros
- If you have digestion issues
Some runners have very sensitive stomachs, so they must be extra cautious when running after a meal.
Eating on an empty stomach will additionally protect you from nausea, cramps, or vomiting.
In cases like an easily upset stomach, abstaining from food is a better solution than running on a full stomach.
- It can promote losing fat
When you run on an empty stomach since you haven’t supplied your body with fuel, it will be triggered to draw from its accumulated fat reserves.
So generally, low-intensity activities burn more calories because they maintain the aerobic condition, where your body burns more fat as fuel.
- It can improve your result
Running is a process that affects your body in many forms. You will be stronger and faster. Your endurance will be much higher, and your appearance will be more attractive.
In this process, you can influence your habits and train your body to adopt new routines to improve your performance.
Many Kenyans and Ethiopians have adopted running on an empty stomach routine and have some of the best results for long-distance runners worldwide.
Running on an empty stomach is one of the best routines to train your body to run faster and lose its stored energy.
But again, it will take some time, and you need to be careful(2).
Cons
- It may raise the chances of experiencing muscle tissue loss
Running on an empty stomach can increase the risk of losing muscle tissue because your fasted body will start using its glycogen, which is stored in your muscles for energy.
Cortisol is a hormone that controls basic body functions like blood glucose, and its level is at a higher point early in the morning.
If you are attempting to have a morning workout on an empty stomach, you should be aware that cortisol stimulates protein decomposition in muscle cells.
When the body uses up glycogen reserves, it will start using muscle proteins. That is the moment when you are at risk of losing your muscles.
And it is the opposite of the result that you are aiming for.
- It has the potential to lead to overeating after completing your run.
It might get the opposite effect if you have yet to develop a habit of running while fasting. When you start with your meal, you can input much more calories than usual because of all the cravings caused by running on an empty stomach.
So instead of losing weight, you might get more just because you have challenged your body to go beyond its limits.
Always know your body limits, and follow the body signals.
You will not regret it, I promise.
- Not recommended for runners with certain diseases or conditions
Runners with specific diseases and conditions like diabetes and low or high blood pressure should avoid running on an empty stomach.
This also refers to runners with Addison’s disease and people with constant fatigue.
It can only worsen their current situation.
For those runners, it is recommended first to consult their physician and take some tests if they want to try an empty stomach run.
The best solution for them is to have a low-calorie snack before their workout.
- It can cause injuries
As your energy levels decrease, you are more prone to experience exhaustion. Injury risk increases when exercising while fatigued. Aside from that, glucose is necessary for normal brain function. This is especially crucial while exercising; your body uses glucose to power your muscles. There is a possibility of injury when running fast since the brain may not be able to get adequate energy.
So It is better for you to avoid this type of activity if you don’t feel a boost of energy.
- Not recommended for long runs and any other challenging workouts
I can’t stress this enough, but running long runs, intervals, or challenging exercises demands more strength and energy than usual.
If you are not an experienced runner, you should start running while fasting on easy runs.
You can do it on a higher level if you feel confident enough.
Your body has to be well-prepared for that type of challenge.
- You might experience Bonking.
Well, this is the last thing on the list that you can wish for yourself while running-hitting the wall.
So at that point, you feel massive exhaustion because the glycogen stored in your muscles is already used up.
This is when you feel like Sisyphus, pushing up the big stone and never achieving it.
You must fuel your energy if you want to bypass this unpleasant.
What to Eat Before Running and Still Get Some Benefits of Running on an Empty Stomach?
When you have a long or intense run, you should have something before the start because it demands more energy than a regular run or jog.
There are a few alternatives that you can have to lift up your energy level a little bit, so your stomach will be practically empty, but you will still be able to feel powerful to run.
Every one of these options contains less than 300 calories.
- dates
- banana and nuts
- one piece of toast with peanut butter
- few almonds
- cup of yogurt
- piece of watermelon
So on top of your priorities while running is to stay hydrated.
You can hydrate yourself with green tea or some low-carb smoothie. But drinking water is a must!
Avoid drinking milk or coffee on an empty stomach, which could cause stomach cramps.
Conclusion
Running on an empty stomach is a better solution for experienced runners.
It is not recommended for beginners, for people after 55 years, and for people with specific conditions and diseases.
The most important is to stay hydrated and to run at low intensity.
If you want to challenge your body, follow your body signals. If you feel that you are not ready or that your energy level is decreasing, take an energy bar.
And after your empty stomach run, prepare yourself a meal to fuel up so your body can recover properly.
