If you are running on an empty stomach, especially for longer periods, this can be unsafe. As you do not have the energy in your body to withstand longer runs, this can lead to things such as dizziness, lightheadedness, feeling sick, and even injury.
Given this, we would always recommend to not run on an empty stomach where possible. The best types of foods to consume before running are whole foods that are high in energy. Things such as bananas, and whole grain cereal are great options. While they provide a good amount of energy, they will not feel too heavy in your stomach.
In addition to this, it is recommended to wait at least an hour after eating pre-workout food, in order for your food to digest. If you have eaten a larger meal, the time should increase to at least 3 hours.
While it is not necessarily recommended running on an empty stomach, there are some that choose to do this. If you do run on an empty stomach, you should take the exercise slowly and not be too strenuous. While this can allow you to burn more fat, this is still possible to achieve after eating a pre workout snack too.
Can you run a marathon on an empty stomach?
When it comes to certain things, while you can do something, it does not necessarily mean that you should do it. This is certainly the case when it comes to running a marathon. While you technically could run a marathon on an empty stomach, we would certainly not advise doing so.
When you are carrying out any form of exercise, you need food to sustain you. The food is the fuel your body needs in order to perform efficiently. Running a marathon is no easy task. It is very taxing on the body, and given the distance travelled when running a marathon, doing this without any food will be very difficult.
Not only will this be more taxing on your body than necessary, but it can be dangerous too. Given this, it is always recommended consuming food a few hours before running a marathon, at the least you should eat a light snack. This will help to give your body the energy it requires running for this long distance.
In addition to food for fuel, it is essential that you keep your body hydrated too. Drinking water is so important, and you should always ensure that you do not become dehydrated. A good source of fuel to consume before running a marathon is healthy carbohydrates.
How far can you run on an empty stomach?
While it is not necessarily recommended running on an empty stomach, to an extent, it is possible. As we have already mentioned in this article, if you want to run on an empty stomach, you will want to carry out a shorter and less strenuous jog. You will want to avoid any strenuous exercise as your body does not have the fuel to sustain this.
If you want to run on an empty stomach, we would not recommend running for more than around 6 kilometers. However, every individual is different, and some people may be able to run on an empty stomach for longer than others.
There are studies to show that running on an empty stomach can help to increase the burning of fat. However, it can lead to issues such as lightheadedness, dizziness, and fatigue. This is because your body is not running on any fuel.
Given this, it is recommended to consume even a small and healthy pre workout snack before running, to give your body the energy it needs. In addition to this, even if you choose to run on an empty stomach, you should always ensure to stay hydrated. This is essential, and you should always consume water before, during, and after a run to avoid dehydration.
Should I run in the morning on an empty stomach?
As we have touched upon already, you can choose to run in the morning on an empty stomach. However, you should be aware of the potential risks that can surround this. As your body will have no fuel, this can lead to discomfort and potential lightheadedness.
If you take things slowly and the run is not too strenuous, a run on an empty stomach in the morning can help with your body using fat as fuel. On the whole however, we would always recommend consuming food before a run where possible, even if this is only a small snack.