“It's not a good idea to start a workout with physical hunger present,” Stefanski says. “This may contribute to low blood sugar, confusion, and increased risk of injury.” If you're not hungry, experts still generally recommend you eat something before a morning run.
It is best to run after you eat, but not straight after. Wait 15-30 minutes to run so you can digest your food. Run after you eat so your body can have the energy and protein it needs so you can run. Running on an empty stomach can be bad.
Big news for hungry athletes and fitness fanatics: A study published online in the British Journal of Nutrition has found that exercising on an empty stomach in the morning can help burn up to 20% more body fat than exercising after breakfast.
For example, a systematic review and meta-analysis published in 2016 in the British Journal of Nutrition states that an aerobic workout performed in a fasted state leads to greater fat oxidation, compared to a cardio workout done after eating.
Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
1. Increased fat burning: When you run in a fasted state, your body's glycogen (carbohydrate) stores become depleted quickly. As a result, your body relies on more fat for energy. Fat is a very slow energy source.
Running in the morning: the disadvantages
Many people, especially when they wake up early, are not hungry and skip breakfast, this habit could be very harmful for those who suffer from low blood pressure, so it is always advisable to carry an energy bar or a fruit and vegetable centrifuged juice.
The 12-week study concluded that exercising in the morning helped reduce abdominal fat and blood pressure for the women involved, and working out in the evening increased their muscle strength.
While both running styles can improve health, running longer is better for cardiovascular and muscular endurance.
When you exercise in a fasted state — after a night's sleep and before you eat breakfast — then you do actually use more fat as a fuel source during exercise. But research from my team has shown that performing exercise in a fasted or fed state does not have any meaningful impact on body fat in the medium to long term.
If you want to improve or maintain your cardiovascular fitness, then running on a treadmill is fine. However, if you're training for a race or want to see greater benefits in terms of muscle tone, then running outside is the better fit for you.
Why is eating before a run important? Registered dietitian and elite-level runner Starla Garcia typically discourages this practice. "I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said.
“Bagels are packed full of carbohydrates and are easy to digest, so they're great for those long runs when you're running slightly behind on time. There are also loads of tasty options in terms of toppings: such as peanut butter or jam and a sliced banana”.
Doing a 5K run can add a new level of challenge and interest to your exercise program. A 5K run is 3.1 miles.
Running can burn up to 671 calories in 30 minutes if the right conditions are met. Aerobic cardiovascular exercises, like running, have many physical and mental advantages. One of them is weight control. There's scientific evidence that less than three hours of cardio a week can help you maintain your weight.
Running can boost your aerobic endurance as well as power up and tone your glutes — aka your butt muscles. But getting a bigger booty depends on the kind of running you're doing.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
So, morning workouts – good or bad? Don't worry, they are not bad for you. In most cases, they are as good as afternoon/evening workouts. And certainly better than no exercise at all!
So, running on an empty stomach helps our muscles use fat for fuel. This habit is great for burning more fat. By exercising without blood sugar, our body learns to use stored fat. This allows us to run longer and perform better, thanks to the energy from fat.
When you first wake up, you're a little dehydrated from your night of sleep, so it's a good idea to drink some water before a morning run. But you don't have to drink a ton—you don't want it jostling around in your stomach, after all. Even a few sips can help fight off fatigue during and after your run, Stefanski says.
On pure calorie burn, he says: “You use more calories on a steady run, but consistently in studies, high intensity wins on fat burn.” So, the final answer to the question of short runs vs long runs for fat disposal is short and fast every time – both experts agree.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.