Running on an empty stomach

Tips for running on an empty stomach

Something that has been becoming fashionable for a long time is run on an empty stomach. Losing fat and starting the bikini operation is something that is done these days. One of the techniques that is being practiced more and more is that of running without having eaten anything and just getting up. In this way we can burn more fat, since the body has very low glycogen levels.

There are numerous myths about whether or not it is good to run on an empty stomach. Do you want to discover the truth about this practice? In this post we debunk the myths, keep reading and find out 🙂

Balance between exercise and diet

Running on an empty stomach

When a sports practice gets underway, several positions arise on the subject. First, there are those who defend 100% the practice of the exercise in question and list all the advantages. On the other hand, the detractors who deny the advantages and highlight the disadvantages or possible dangers that it presents for health. Finally, those people who carry it out or not without thinking about it, defending it or criticizing it.

Here we are going to create a new posture that tries to have a harmony not only for the opinions of the athletes, but with our own body. As we already know, any exercise is combined an effort, an energy expenditure and a time that we dedicate to it. We get energy from food and it only depends on whether we can perform certain exercises or not.

Running on an empty stomach is practically running after spending at least 8 hours without eating any food. What has been being, get up, get dressed and go for a run. Many people start their work activity without having had breakfast. This is due to lack of time or hunger just woken up. The most common is to get up, get ready and go to work, and already an hour later have breakfast.

By the time we wake up after so many hours without food, our carbohydrate reserves are very low. This means that with minimal effort we can turn to fats as an energy source and burn them as soon as possible. While carbohydrates in the body They only last between two and three hours in the body, the fats are unlimited.

Carbohydrates vs fats

Carbohydrates and fats

The energy contained in carbohydrates are not comparable to those of fats. A 70-pound person could run forty times more distance with the energy provided by fats than by carbohydrates. This does not mean that we have infinite energy from having accumulated fat. Fat needs carbohydrates to act. When we run on an empty stomach, apart from fat, we are also burning sugars. Therefore, as blood glucose levels are very low in the morning, we can have serious problems to get rid of sugar from fats.

We cannot forget that our brain only feeds on glucose. This means that running in the morning can pose a risk of dizziness or nausea. To the fasting running activity, we must add some factors such as the intensity and duration of the exercise, the characteristics of each person and the atmospheric conditions (On windier days the effort spent running is greater).

When we start running on an empty stomach, our body burns what little blood glucose we have left and carbohydrates. When this energy is depleted, we begin to pull on fats. You have to know well the person who wants to do this type of exercise and their resistance. If the ability to run is zero or low, you will be more prone to not using your energy reserves well and getting dizzy.

Fuel of our body

Benefits of running on an empty stomach

Our body uses different fuels depending on the exercise we are doing. When the distance we travel is short and the intensity is higher, the body uses carbohydrates as an energy source. This glucose and liver and muscle glycogen that we have in the blood is used to provide us with that energy. On the other hand, if we do exercises of longer duration and longer distances, we will use fat as an energy source.

This leads us to a dead end. Fasting we will not be able to run for a long time due to our low glucose reserves and the possibility of dizziness. If we have a high carbohydrate diet, even if we do this short and intense exercise, we will not burn fat. This reason makes it even more essential to balance this activity with a low-carbohydrate diet. On the contrary, if we take a longer and less intense route, we will get benefits.

Guidelines and tips for running on an empty stomach correctly

For first-time athletes who have never done this practice, it is convenient to train gradually and slowly. As time goes by, increase the distances and the time that is dedicated to it. When the athlete is already trained, his fat burning will be more effective and he will also be able to store glycogen. This glycogen is vital for changes in training. For example, changes in the slope, modification of the race pace or sprint performance.

The best tips that can be given to do this practice correctly are:

  • Start by doing fasted races of just 4 hours after the last meal.
  • Good hydration is always a must.
  • Your speed should be slower than when you run on a full stomach.
  • Bring some food in case you feel dizzy or weak. Your health comes first, if you look exhausted or exercise is too much for you, rest and improve little by little.

When you finish running on an empty stomach, for the next hour after training, you should eat a meal based on the combination of carbohydrates and proteins. This will help you in muscle recovery.

Running on an empty stomach is a practice that carries some risks. Before you go for a run like this, make sure you are in good physical shape and don't get hung up on it. Wanting good results in a short time is the reason many people fail. And you, have you ever tried running on an empty stomach?


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