{"id":3148,"date":"2023-08-07T13:50:11","date_gmt":"2023-08-07T13:50:11","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=3148"},"modified":"2024-08-21T14:22:29","modified_gmt":"2024-08-21T14:22:29","slug":"fasted-running","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/fasted-running\/","title":{"rendered":"Fasted Running: Is It Safe and How to Do It"},"content":{"rendered":"\n<p>Fasted running is an aerobic workout that promises to help you burn fat by reducing your body\u2019s glucose energy stores. In the last few years, running on an empty stomach has gained popularity as a way to reach weight loss goals faster.<\/p>\n\n\n\n<p>However, it\u2019s important to understand the science behind running when fasting before deciding whether it\u2019s for you. Fasted training isn\u2019t the fat oxidation miracle that some claim it to be.<\/p>\n\n\n\n<p>Read on to discover how fasted cardio works and explore the benefits and potential drawbacks of running fasted. We also explain running before breakfast.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"in-this-article\"><\/span>In This Article<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#in-this-article\" title=\"In This Article\">In This Article<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#what-is-fasted-running\" title=\"What Is Fasted Running?\">What Is Fasted Running?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#does-fasted-running-burn-fat\" title=\"Does fasted running burn fat?\">Does fasted running burn fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#is-it-better-to-go-running-on-an-empty-stomach\" title=\"Is it better to go running on an empty stomach?\">Is it better to go running on an empty stomach?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#benefits-of-fasted-running-%e2%80%93-is-it-good-to-do-a-fasted-run\" title=\"Benefits of Fasted Running \u2013 Is it Good to Do a Fasted Run?\">Benefits of Fasted Running \u2013 Is it Good to Do a Fasted Run?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#lower-energy-intake\" title=\"Lower energy intake\">Lower energy intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#may-burn-body-fat\" title=\"May burn body fat\">May burn body fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#may-enhance-endurance\" title=\"May enhance endurance\">May enhance endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#saves-you-time\" title=\"Saves you time\">Saves you time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#toughens-you-mentally\" title=\"Toughens you mentally\">Toughens you mentally<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#downsides-of-fasted-running-%e2%80%93-is-running-on-an-empty-stomach-safe\" title=\"Downsides of Fasted Running \u2013 Is Running on an Empty Stomach Safe?\">Downsides of Fasted Running \u2013 Is Running on an Empty Stomach Safe?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#increased-risk-of-low-blood-sugar\" title=\"Increased risk of low blood sugar\">Increased risk of low blood sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#decreased-energy-levels\" title=\"Decreased energy levels\">Decreased energy levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#potential-muscle-breakdown\" title=\"Potential muscle breakdown\">Potential muscle breakdown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#reduced-performance\" title=\"Reduced performance\">Reduced performance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#how-to-do-a-fasted-run\" title=\"How to Do a Fasted Run\">How to Do a Fasted Run<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#nutrition-tips-for-fasted-running\" title=\"Nutrition Tips for Fasted Running\">Nutrition Tips for Fasted Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#faq\" title=\"FAQ\">FAQ<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#can-beginners-try-fasted-running\" title=\"Can beginners try fasted running?\">Can beginners try fasted running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#should-i-run-fasted-or-fed\" title=\"Should I run fasted or fed?\">Should I run fasted or fed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#is-running-fasted-cardio\" title=\"Is running fasted cardio?\">Is running fasted cardio?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/joggo.run\/blog\/fasted-running\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-is-fasted-running\"><\/span>What Is Fasted Running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fasted running means going for a run on an empty stomach without having eaten <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5959807\/\" target=\"_blank\" rel=\"noreferrer noopener\">for at least 4\u20136 hours<\/a>.<\/p>\n\n\n\n<p>When you run fasted, your body has little to no glycogen reserves and uses fat reserves for energy instead. This shift in the primary fuel source may help alter your body composition by reducing body fat.<\/p>\n\n\n\n<p>Doing a fasted workout is easier in the morning since you wake up with an empty stomach. You can also engage in fasted exercise during the day.<\/p>\n\n\n\n<p>However, your body will only be in an early fasting state rather than in a full fasting state. While this will reduce muscle glycogen, it won\u2019t entirely deplete it.<\/p>\n\n\n\n<p>Running when fasting and running on the intermittent fasting diet aren\u2019t the same. The latter refers to running during the fasting window of the diet. With intermittent fasting, you may fast for <a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/80\/3\/439\/6433113\" target=\"_blank\" rel=\"noreferrer noopener\">12\u201340 hours at a time<\/a>, so you can run at any time during this period.<\/p>\n\n\n\n<p>Often, the aim of fasting intermittently is for your body to enter ketosis to accelerate weight loss. It\u2019s important to understand <a href=\"https:\/\/dofasting.com\/blog\/what-is-intermittent-fasting\/\" target=\"_blank\" rel=\"noreferrer noopener\">how intermittent fasting works<\/a> before trying it out, as it requires a longer commitment than fasted running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"does-fasted-running-burn-fat\"><\/span>Does fasted running burn fat?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1.jpg\" alt=\"runner after doing fasted running next to a smoothie\" class=\"wp-image-3152\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-768x513.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-600x401.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-659x440.jpg 659w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-570x381.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-200x134.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-449x300.jpg 449w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/runner-sitting-next-to-smoothie-1-299x200.jpg 299w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>A <a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\" target=\"_blank\" rel=\"noreferrer noopener\">2016 article in the British Journal of Nutrition<\/a> suggests that running when fasting can burn more calories than running on a full stomach. This occurs as a result of increased fat oxidation, the process by which the body breaks down fat into energy.<\/p>\n\n\n\n<p>The intensity of the exercise matters. Research shows that <a href=\"https:\/\/www.gssiweb.org\/docs\/default-source\/sse-docs\/randell-spriet_sse_205.pdf?sfvrsn=2\" target=\"_blank\" rel=\"noreferrer noopener\">lower-intensity exercise burns more fat<\/a> for energy than high-intensity exercise.<\/p>\n\n\n\n<p>However, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6983467\/\" target=\"_blank\" rel=\"noreferrer noopener\">another study<\/a> has challenged this. Its authors recommended against high-intensity efforts on an empty stomach.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4500013\/\" target=\"_blank\" rel=\"noreferrer noopener\">Other research<\/a> also notes that running \u201cempty\u201d can increase levels of the stress hormone cortisol. When cortisol is chronically high, it can change fat metabolism, and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16353426\/\" target=\"_blank\" rel=\"noreferrer noopener\">fat storage may increase<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"is-it-better-to-go-running-on-an-empty-stomach\"><\/span>Is it better to go running on an empty stomach?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running \u201cempty\u201d may be convenient and feel good for some runners. If you don\u2019t train intensely, fasted running can be an option, provided you follow the right <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">running workouts<\/a>.<\/p>\n\n\n\n<p>On the other hand, fasted running also has drawbacks that can impact your running performance and promote poor metabolism. It\u2019s not recommended if you suffer from relative energy deficiency (<a href=\"https:\/\/bjsm.bmj.com\/content\/51\/21\/1570\" target=\"_blank\" rel=\"noreferrer noopener\">RED-S<\/a>), disordered eating, or other health conditions.<\/p>\n\n\n\n<p>Before abstaining from food, weigh the benefits of fasted running against the potential drawbacks.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"benefits-of-fasted-running-%e2%80%93-is-it-good-to-do-a-fasted-run\"><\/span>Benefits of Fasted Running \u2013 Is it Good to Do a Fasted Run?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning.jpg\" alt=\"runner out on a fasted run\" class=\"wp-image-3155\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/Overweight-person-doing-a-fasted-run-in-the-morning-450x300.jpg 450w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>From a lower energy intake and accelerated weight loss to developing mental toughness, here are the benefits of fasted running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"lower-energy-intake\"><\/span>Lower energy intake<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>According to <a href=\"https:\/\/academic.oup.com\/jn\/article\/149\/8\/1326\/5440571\" target=\"_blank\" rel=\"noreferrer noopener\">a study<\/a>, fasted running could lower energy intake over the day. The body stores energy in the form of glycogen in the blood, muscles, and liver.<\/p>\n\n\n\n<p>Running on an empty stomach makes your body tap into liver glycogen stores. In the study, fasted training made participants eat less.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"may-burn-body-fat\"><\/span>May burn body fat<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>As we\u2019ve seen, some research suggests that running when fasting may accelerate fat burning. According to this strand of research, if you want to run for weight loss, fasted running may help.<\/p>\n\n\n\n<p>However, the fat burning potential of running when fasting has been challenged in recent years. It\u2019s unrealistic to expect fasted running alone to lead to massive weight loss. Diet, rest, and following effective <a href=\"https:\/\/joggo.run\/blog\/running-workouts\/\" target=\"_blank\" rel=\"noreferrer noopener\">running workouts<\/a> all matter.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"may-enhance-endurance\"><\/span>May enhance endurance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>A <a href=\"https:\/\/www.jsams.org\/article\/S1440-2440%2810%2900073-3\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">small study involving 14 participants<\/a> associated fasted exercise with a higher maximum oxygen uptake during intense exercise.<\/p>\n\n\n\n<p>This suggests that running fasted may improve aerobic capacity and performance. However, more research is needed to confirm this and explain how this happens.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"saves-you-time\"><\/span>Saves you time<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>One of the most persuasive reasons to try running has nothing to do with science and all to do with convenience. Quite simply, you don\u2019t have to worry about pre-run meals.<\/p>\n\n\n\n<p>Often, you may feel uncomfortable running on a full stomach. That means that even if you eat before a run, you have to wait at least 30\u201360 minutes before you can run. With fasted running, you don\u2019t have to worry about that.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"toughens-you-mentally\"><\/span>Toughens you mentally<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Going for a moderate to intense run on an empty stomach isn\u2019t easy. With no energy intake source on hand, you may have to work harder to reach your desired pace and keep going.<\/p>\n\n\n\n<p>That can help you develop mental toughness, discipline, and willpower. These skills are useful for runners that participate in endurance events.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"downsides-of-fasted-running-%e2%80%93-is-running-on-an-empty-stomach-safe\"><\/span>Downsides of Fasted Running \u2013 Is Running on an Empty Stomach Safe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down.jpg\" alt=\"runner tired after running on an empty stomach\" class=\"wp-image-3156\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-427x285.jpg 427w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2023\/08\/exhausted-runner-lying-down-450x300.jpg 450w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Before you commit to fasted training, it\u2019s important to understand the risks. From hypoglycemia and low energy availability to the breakdown of muscle and poor performance, the risks are real.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"increased-risk-of-low-blood-sugar\"><\/span>Increased risk of low blood sugar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Fasted running may cause low blood sugar levels or <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11353874\/\" target=\"_blank\" rel=\"noreferrer noopener\">exercise-induced hypoglycemia<\/a>. This condition may cause weakness, shakiness, dizziness, and fainting. Runners with type 1 or type 2 diabetes are especially at risk.<\/p>\n\n\n\n<p>Glucose is the body\u2019s main energy source. When you run \u201cempty,\u201d your body uses more blood glucose. This demand for glucose may trigger hypoglycemia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"decreased-energy-levels\"><\/span>Decreased energy levels<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running without eating beforehand could lead to low energy availability. This occurs when your body may not have had time to replenish glycogen stores through food.<\/p>\n\n\n\n<p>Average glycogen stores <a href=\"https:\/\/www.encyclopedia.com\/sports\/sports-fitness-recreation-and-leisure-magazines\/glycogen-depletion#:~:text=The%20average%20total%20storage%20of,approximately%20two%20hours%20of%20activity.\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">last between 12 and 14 hours<\/a>. But you may enter a glycogen-depleted state in as little as 2 hours of moderate-intensity activity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"potential-muscle-breakdown\"><\/span>Potential muscle breakdown<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>After burning glycogen reserves, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\" target=\"_blank\" rel=\"noreferrer noopener\">your body relies on fat stores<\/a>. Put another way, fasted training can trigger fat burning for energy. However, skipping meals and having a lean body could lead to low fat stores.<\/p>\n\n\n\n<p>Your body then may start burning amino acids, the molecules that make proteins. Since your body doesn\u2019t store amino acids, the only way for it to access these is to burn muscle mass.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"reduced-performance\"><\/span>Reduced performance<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Running fasted may <a href=\"https:\/\/paulogentil.com\/pdf\/Effects%20of%20fasted%20vs%20fed-state%20exercise%20on%20performance%20and%20post-exercise%20metabolism%20-%20A%20systematic%20review%20and%20meta-analysis.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">affect your carbohydrate metabolism<\/a>. The longer and more intense your run, the higher your dependence on carbs. Nevertheless, you can still add variety to your morning workout routine with <a href=\"https:\/\/d.docs.live.net\/191bce85ec222489\/Desktop\/1.%09https:\/blog.joggo.run\/what-is-fartlek-run-and-your-guide-to-successful-fartlek-training-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">fartlek runs<\/a>.<\/p>\n\n\n\n<p>Fasted training can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\" target=\"_blank\" rel=\"noreferrer noopener\">deplete your glycogen stores<\/a> and make it harder for your body to recover. The <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-021-00435-3#Sec12\" target=\"_blank\" rel=\"noreferrer noopener\">speed and the intensity of your run<\/a> may suffer.<\/p>\n\n\n\n<p>It\u2019s unrealistic to expect the best performance from your fasted runs. Or to push yourself too hard.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-do-a-fasted-run\"><\/span>How to Do a Fasted Run<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Around 4 hours after eating, your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5959807\/\">blood glucose and insulin levels begin to decline<\/a>. Your body starts to convert glycogen into glucose to use as energy. As liver glycogen stores run out, your body taps into triglycerides from fat cells and amino acids.<\/p>\n\n\n\n<p>An early fasted state could help you burn through available glycogen. But you need a night\u2019s sleep to enter the fasted state when your body starts burning fat for energy.<\/p>\n\n\n\n<p>Run in the morning on an empty stomach. If that\u2019s not possible, wait at least 4 hours after your last meal before you go on a run.<\/p>\n\n\n\n<p>Remember to do slower runs since your body won\u2019t be geared for high effort. And as we\u2019ve seen, some research suggests low-intensity running may help you burn more fat.<\/p>\n\n\n\n<p>Staying hydrated during your fasted run is crucial. Water has no calories and won\u2019t break your fast. But energy drinks and other snacks for runners have calories and may interfere with the benefits of fasted running.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"nutrition-tips-for-fasted-running\"><\/span>Nutrition Tips for Fasted Running<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Getting fasted training right becomes easier if you plan your meals, hydration, and post-race refueling. For example, eating carbohydrates is important the night before a fasted run.<\/p>\n\n\n\n<ul>\n<li><strong>Eat a high-carb, low-fat meal the night before a fasted morning run.<\/strong> Carbs will create a glycogen store that prepares your body for your run. Bear in mind that some types of diets, like the <a href=\"https:\/\/joggo.run\/blog\/what-is-a-fat-protein-efficient-diet-and-is-it-right-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\">fat-protein efficient diet<\/a>, may not be ideal for this.<\/li>\n\n\n\n<li><strong>Focus on whole grains.<\/strong> Whole-grain pasta or rice, quinoa, or buckwheat with lean protein are key components of a healthy <a href=\"https:\/\/joggo.run\/blog\/diet-for-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">diet for runners<\/a>.<\/li>\n\n\n\n<li><strong>Drink enough water before a run to feel hydrated.<\/strong> Don\u2019t just drink water for the sake of it \u2013 stop when your body tells you to.<\/li>\n\n\n\n<li><strong>Don\u2019t eat any pre-run snacks before a fasted run. <\/strong><a href=\"https:\/\/joggo.run\/blog\/zero-calorie-snacks\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/zero-calorie-snacks\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zero-calorie snacks<\/a> are a myth \u2013 there are only low-calorie snacks, and these break a fast.<\/li>\n\n\n\n<li><strong>Bring a water bottle with you on your run.<\/strong> If you\u2019re going for a long run or taking part in endurance events, a water bottle will help you stay hydrated. Refrain from <a href=\"https:\/\/joggo.run\/blog\/eating-during-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">eating anything during your run<\/a>, as this will replenish glycogen.<\/li>\n\n\n\n<li><strong>Drink enough water after your run.<\/strong> Alternatively, you can have a recovery drink.<\/li>\n\n\n\n<li><strong>Eat protein and healthy carbs within 2 hours after your run to help your body recover. <\/strong>Try yogurt with granola, oatmeal with fruit, peanut butter on whole-grain bread, or a protein-rich fruit smoothie.<\/li>\n<\/ul>\n\n\n\n<p>We dedicated a whole post to <a href=\"https:\/\/joggo.run\/blog\/what-to-eat-before-and-after-the-run\/\" target=\"_blank\" rel=\"noreferrer noopener\">what to eat before and after a run<\/a> \u2013 check it out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"faq\"><\/span>FAQ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"can-beginners-try-fasted-running\"><\/span><strong>Can beginners try fasted running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Yes, but you need to accept the risks and don\u2019t push yourself too hard. Start with an easy morning run, make sure to stay hydrated, and refuel properly after your run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"should-i-run-fasted-or-fed\"><\/span><strong>Should I run fasted or fed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>It depends on your fitness level and goals. Running fasted may help you lose more weight, eat less after, and become a mentally tougher runner. Risks include hypoglycemia, poorer performance, and muscle breakdown.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"is-running-fasted-cardio\"><\/span><strong>Is running fasted cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Yes, running fasted is a form of medium-intensity cardio exercise that can help you burn calories.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Running on an empty stomach may help burn fat faster and change your body composition. Other potential benefits of exercise in a fasted state include lower appetite and better endurance.<\/p>\n\n\n\n<p>However, it\u2019s not without risks, such as low energy, low blood glucose levels, and potential muscle mass loss.<\/p>\n\n\n\n<p>You can try fasted running as a beginner. But it\u2019s important to eat well the night before, stay hydrated, and don\u2019t push yourself too hard. Avoid hard workouts.<\/p>\n\n\n\n<p>With<a href=\"https:\/\/joggo.run\/en-US\/home?jg=193\"> Joggo<\/a>, beginning your running journey becomes easier \u2013 whether you run when fasting or not.<\/p>\n\n\n\n<p>Joggo provides personalized running plans and meal plans according to your goals. It\u2019s also a go-to resource for smart tips and tricks and science-based educational articles on the running.<\/p>\n\n\n\n<p>Begin your running journey today with<a href=\"https:\/\/joggo.run\/en-US\/home?jg=193\"> Joggo<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.mdpi.com\/2218-1989\/10\/10\/399\">Blackburn, G., Hay, J., Skagen, C., Paul, E., Achcar, F., Wilson, J., Best, C., Manson, E., Burgess, K., Barrett, M.P. and Gill, J.M., 2020. Running on empty: a metabolomics approach to investigating changing energy metabolism during fasted exercise and rest.&nbsp;<em>Metabolites<\/em>,&nbsp;<em>10<\/em>(10), p.399.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/jappl.1987.63.6.2502\">Nieman, D.C., Carlson, K.A., Brandstater, M.E., Naegele, R.T. and Blankenship, J.W., 1987. Running endurance in 27-h-fasted humans.&nbsp;<em>Journal of Applied Physiology<\/em>,&nbsp;<em>63<\/em>(6), pp.2502-2509.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/bjsm.bmj.com\/content\/44\/7\/516.short\">Aziz, A.R., Wahid, M.F., Png, W. and Jesuvadian, C.V., 2010. Effects of Ramadan fasting on 60 min of endurance running performance in moderately trained men.&nbsp;<em>British journal of sports medicine<\/em>,&nbsp;<em>44<\/em>(7), pp.516-521.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0195666312000839\">Deighton, K., Zahra, J.C. and Stensel, D.J., 2012. Appetite, energy intake and resting metabolic responses to 60 min treadmill running performed in a fasted versus a postprandial state.&nbsp;<em>Appetite<\/em>,&nbsp;<em>58<\/em>(3), pp.946-954.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.physiology.org\/doi\/abs\/10.1152\/ajpendo.00270.2013\">Jamart, C., Naslain, D., Gilson, H. and Francaux, M., 2013. Higher activation of autophagy in skeletal muscle of mice during endurance exercise in the fasted state.&nbsp;<em>American Journal of Physiology-Endocrinology and Metabolism<\/em>,&nbsp;<em>305<\/em>(8), pp.E964-E974.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Fasted running is an aerobic workout that promises to help you burn fat by reducing your body\u2019s glucose energy stores&#8230;.<\/p>\n","protected":false},"author":5,"featured_media":3151,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"18","inline_featured_image":false,"footnotes":""},"categories":[4,18],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/3148"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=3148"}],"version-history":[{"count":7,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/3148\/revisions"}],"predecessor-version":[{"id":3859,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/3148\/revisions\/3859"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/3151"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=3148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=3148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}