Running on an empty stomach consists of training without having consumed any food for at least 8 hours. This is an option that some runners follow, although it is important to know some key aspects to know to what extent it is appropriate. The truth is that everything will depend on what is the goal to be achieved. Either way, this practice is not dangerous, although if a number of guidelines are not followed it can be counterproductive.
Does running on an empty stomach affect performance?
Running positively influences the level of physical performance, although everything depends on several factors. First of all the type of training, distance, and intensity. If it is short and intense, the benefits will be scarce.
Fasting training is not usually recommended for people who have started running. This type of activity requires prior preparation and correct progression. Otherwise, you may be able to have nausea, dizziness, vomiting, and if the body suffers from low blood glucose levels, even loss of consciousness.
The main objective of running on an empty stomach is for the body to have to resort to the use of fats by having a minimum level of carbohydrates stored. Carbohydrate reserves last about 3 hours in the body, while those of fats are unlimited.
This type of training is more effective in the competitive world. Experienced runners try to increase their performance in long-term races and for this, they work at a low-to-half level of intensity. The idea is that the body will adapt to the new situation and prevent unnecessary risks.
Recommendations for running on an empty stomach
If you’ve finally been encouraged to run fast, it is advisable to follow a series of guidelines or tips to do so correctly:
– It all depends on the physical level of each person, although a run on an empty stomach shouldn’t exceed 60 minutes.
– It’s important to run at a low intensity, enough to be able to have a conversation.
– Before you go out, you should be well hydrated and drink a glass of water before you leave.
– At first, it’s better not to run after staying 8 hours without eating and starting with a fast of about 4 hours.
– It is advisable to carry something to eat with you to take a break as soon as you feel dizzy.
After finishing training, he devotes time to the first meal of the day. Add proteins and carbohydrates and hydrate well to improve muscle recovery.
The 3 myths about running on an empty stomach
For many people, running fast is part of their usual training, while for others it is unthinkable. The truth is that everything depends on the level of intensity and the objective pursued. Anyway, here are some of the most popular fast-racing myths you need to know:
1. Training on an empty stomach is equivalent to losing muscle mass. This is not entirely true. When you go out for a run in the morning, your body uses up its remaining glycogen stores and then turns to free fatty acids. If you increase the intensity of your training, you will get energy from proteins, which can lead to losing muscle mass. However, most runners do not reach this point.
2. Training on an empty stomach to lose weight. It is true that when you run on an empty stomach, your body can use fatty acids to obtain energy. However, given the low intensity of the training, the energy consumption is lower. Therefore, when it comes to losing weight, it is preferable to opt for higher-intensity running sessions in which more calories are burned.
3. Running on an empty stomach increases endurance. The lack of glycogen means that the duration and intensity of the training are lower, so it is preferable to opt for training with a higher stimulus to improve performance.