We want to talk about the advantages and disadvantages of running on an empty stomach. When it comes to start running each person has their own habits: there are runners who can not leave home without their smartphone attached to their arm as if it were an extension of their body, in which they have installed an application that constantly monitors their activity and then analyze the progression of their workouts; others choose to carry a small mp3 player to listen to some music and make some more enjoyable and bearable physical exercise and then there are those who prefer to go running in the company of a friend or friend and, thus, find the necessary motivation to do some sport.
But also, among runners, there are tastes and preferences as to the ideal time of day to go running: some do not mind the least to get up early and exercise first thing in the morning, before going to work, others, however, take advantage of that longer stop at noon and go for a run before lunch, and then there is the vast majority of runners who go out to exercise late in the afternoon or at night, once they have finished their workday or at the university.
In this article we want to focus on those who go running after several hours -about eight hours- without ingesting any food, which is considered fasting training. Both those who are unable to eat anything when they get out of bed and put on their running shoes to go out and run, and those who ignore the snack and after having eaten at noon prefer to running in the evening.
Is it beneficial for everyone?
As in many aspects of life, there are conflicting opinions, depending on the doctor or nutritionist who deals with the issue.
Here we explain what happens when you run on an empty stomach.
What happens when you run on an empty stomach
By training on an empty stomach, what we get is that our body, having almost completely consumed the carbohydrates stored in the liver2 or 3 hours-, resorts to stored fats and uses them as fuel.
The difference, with respect to having ingested food a few hours ago, is that the first source of energy - besides being the preferred one of our organism - would have been carbohydrates, and once these were exhausted, our metabolism would have used lipids as an alternative source of energy, together with a minimal but necessary amount of carbohydrates.
Therefore, if you are going to exercise on an empty stomach, you must take into account both the intensity and duration of the workout. If it is moderate, you can rest assured. Your body will gradually draw on its reserves, in this case fats, as an energy source.
If, on the other hand, the exercise requires great effort or we want to reach a lot of speed imminently, we will have a problem, since lacking sufficient carbohydrates our body will be unable, only with fats, to generate energy quickly.
Advantages of running on an empty stomach
- The greatest benefit of running on an empty stomach lies in a greater consumption of fats, since in this case it is our main source of energy.
- In some people, the performance is notably better than if they had previously ingested some carbohydrates.
- It helps to define the musculature, because the body is forced to use fats.
- Feeling of lightness and comfort, avoiding heaviness and possible stomach discomfort.
Disadvantages of running on an empty stomach
- There is the possibility of suffering from hypoglycemia, which may cause a slight dizziness or even fainting due to the lack of the main source of energy such as carbohydrates.
- Inability to perform very intense workouts or at too much speed.
- It can lead to such a feeling of hunger or emptiness in the stomach that causes an adverse effect to the desired one, causing us to eat unhealthy and anxious food at the end of the training session.
- There is a greater risk of dehydration as a consequence of fasting.
To conclude and although a priori it might seem a recommended practice to lose fat, the disadvantages may outweigh the benefits, especially in beginner runners. If we can, it is more convenient to have a good breakfast and digest before running. In this way, our body will have the ideal and necessary fuel to perform such a demanding exercise as running.
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