Running on an empty stomach?
 

Hi all,

I'm an old user of the food and exercise logs but new to the boards.

I've recently (today) started running again (despite the -6 degrees celcius & windy snowfall, yay me!) and I wanted to ask your opinion on running on an empty stomach. I run about 6.5k (just over 4mi) and today it took me just under 50 minutes (gotta start somewhere!)

Last time I was on a health and fitness kick a couple of years ago I only ever ran on an empty stomach and it didn't (and doesn't) feel bad at all, but I'm just wondering if it's the most efficient way to burn calories (as weight loss is my primary goal at the moment, general fitness a secondary one).

At the moment I'm having two cups of coffee and a piece of whole grain toast (and margarine) for breakfast every day so it's not too heavy, should I try having that first before a run? And how long do I need to wait before starting my run?

Any comments would be greatly appreciated.

I run about the same distance, and usually do not eat/drink before I go. I do, however like to take a sip or 2 of hot coffee before I leave on really cold mornings (like today!), as it helps keep me warm when I start out. Can't be too much, though. Some people claim you're burning more fat by going on an empty stomach, as your glycogen stores have been depleted. I don't get involved with the science - I'm an early bird, and if I don't run in the morning, I usually won't run at all on most days.
I would recommend increasing the protein in your breakfast - it really helps with recoveryand satiety.

Thanks!
 

Hey Nottango,

Thanks for reassuring me it's okay to go running on an empty stomach! And I shall heed your advice regarding protein, perhaps a boiled egg on top of the toast instead of margarine would do the trick? My next running day is tomorrow, I'll do that then.

Thanks again!

eggs are great - I don't usually take the time to make them. I love warm oatmeal made with milk or mixed with Greek yogurt on cold days. I also mix in chopped almonds. Yumm!

I prefer running on empty if it's an early morning run, but if it's a race day, then I'll eat some oatmeal and have a cup of coffee.

If it's an afternoon run, I'll try not to eat a couple hours before my intended run- I just feel too sluggish and full- at least for the first few miles. I'll also pack a couple of Cliff bars and some gatorade / powerade for the recovery after the run.

Yeah I've understood that on a race day it's important to eat beforehand, and I intend to when my 10k race comes around in May. It's good to hear someone else is running on an empty stomach as well!

long runs are different...
 

My routine is totally different for long runs (up to 15.5 miles during the fall). I wake at the same time (early) and eat some cereal (I prefer Honey-Nut O's, just about 1/2 cup without milk) and coffee. After I use the restroom, I take off. I bring Clif Bars, and share them with my running buddy (My dog Tango!) during the run with plenty of water.
The BEST recovery for me is Instant Breakfast, followed by a warm bath with Epsom salt. I feel totally depleted when I reurn from the run, but totally fine when I emerge from the tub!

empty stomach in the morning, unless it is a race, i do wheat toast with peanut butter or a banana at least 2 hours before. i use the gatorade chews during long runs, i LOVE them! and usually after i don't have much of an appetite until hours later to eat.

Running with empty stomach better for good health and u can take bannana, some other fruits after running. Fruits good for health

Any difference in the type of calorie being burned when working out on an empty stomach or after a small meal (I stress small). You won't be burning more fat just because you haven't eaten for a few hours. In fact, it may be the opposite.

I like running on a empty stomach to. I do eat high carb fruits and nuts before I do some runs... especially if its a run later on in the day or a race day

empty stomach
 

Hello Sevensix,

There is no reason to eat before running, especially if you're only going a few km. The human body has enough fat in it to run way more than a marathon without a problem. Eating beforehand has two main drawbacks: you could upset your stomach and you could make yourself tired. Eating/drinking a high glycemic index food like that piece of toast will give you an energy spike and then will drop your energy level down later...right in the middle of your run. I think you'd be better off running on an empty stomach--run or race, the chemistry is the same--and then as soon as you are done, eating that piece of toast or some other high glycemic index food. Putting the egg on it would be even better, especially if you could down them within 30 minutes or so of your finishing. That's when your muscles are more "receptive" to incoming nutrition and the calories "won't count" as much as they would if you ate that meal later in the day. You don't "need" any nutrition before a run of a few km, and if you start reaching 10 km or more, you MAY want to bring a drink with you that has some calories in it. You won't NEED it (unless it's super hot out), but you might LIKE it.

Depends how you feel. If you can run on an empty stomach first thing in the morning without it affecting the quality of your run, then that's great. Eating beforehand rather than after will not make you burn more calories unless not eating is causing you to cut your runs short for lack of energy.

Personally, I find it very hard to increase mileage and/or speed while on a calorie deficit, losing weight. The only way I have found to counteract that is by having a small snack before my run, or to run in the afternoon or evening a few hours after a meal. Otherwise, running feels harder than it should and I often suddenly get weak after a couple miles and have to slow down or stop even if I'm used to running further. When I'm eating as much as I'm burning, it's not an issue.

If it isn't bothering you, I wouldn't change anything. On the other hand, if you feel like you want to run farther or faster but aren't making progress on that, or if you sometimes don't have the energy to finish your runs as planned, you might want to try eating a few bites before heading out.