But how to run to get maximum health benefits? Let’s discuss.
How many steps do you walk in a day?
Running on an empty stomach in the morning is a practice that many athletes and fitness enthusiasts swear by. There are several compelling reasons why this approach can be beneficial.
When you run on an empty stomach, you are engaging in what’s commonly referred to as “fasted cardio.” The idea is that by exercising before eating, your body is more likely to burn stored fat for energy. This happens because, after a night of fasting, your glycogen levels (the stored form of carbohydrates in your muscles and liver) are relatively low. As a result, your body is more inclined to use fat as its primary source of fuel during the workout.
During a fasted state, your body has lower glycogen reserves, which means it has to tap into fat stores for energy. Some studies suggest that fasted cardio can boost fat oxidation, helping you to shed those extra kilos more efficiently. This doesn’t mean you are burning muscle, as some might worry; rather, you are likely enhancing your body’s ability to utilize fat.
Running in a fasted state may also have benefits for insulin sensitivity
Insulin sensitivity refers to how effectively your body responds to insulin, a hormone that helps regulate blood sugar levels. When you exercise on an empty stomach, your insulin sensitivity can improve, which can be particularly beneficial for managing blood sugar levels and reducing the risk of type 2 diabetes.
Early morning is the ideal time
Running early in the morning on an empty stomach can also help set a positive tone for the rest of the day. Morning workouts, in general, are linked with better adherence to exercise routines. When you run first thing in the morning, you are more likely to stick to your exercise regimen because it’s done and dusted before your day gets busy. Plus, morning runs can boost your mood and energy levels for the day ahead, helping you feel more productive and focused.
Precautions
While running on an empty stomach can offer various benefits, it’s essential to approach it with caution and consider your individual needs. Not everyone responds the same way to fasted exercise, so it’s crucial to listen to your body and adjust your routine as needed.
Running on an empty stomach may not be suitable for everyone. Some individuals might experience dizziness, fatigue, or decreased performance if they haven’t eaten before running. If you find that running without eating leaves you feeling drained or affects your performance, it might be worth reconsidering your approach or trying a small, easily digestible snack before your run.
One of the most important considerations is staying hydrated. Even if you are not eating before your run, ensure you drink water to keep your body hydrated. Dehydration can lead to reduced performance and increase the risk of injury, so make sure you’re properly hydrated before heading out for your morning run.
For those new to fasted running, starting with shorter, lower-intensity runs is advisable. This allows your body to adapt to exercising without food and helps you gauge how you feel during and after the run. As your body adjusts, you can gradually increase the duration and intensity of your workouts.
In a nutshell
Your personal experience with fasted running can vary based on factors like your fitness level, metabolism, and overall health. It might take some experimentation to find what works best for you. For instance, some people thrive on fasted cardio, while others may perform better with a small pre-run snack.
The best approach to running, whether fasted or fed, is one that aligns with your personal goals, preferences, and physical responses.
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