At my age, 70, you really do have to listen to your body. I like morning runs. Breakfast: banana, coffee and yogurt an hour or so before setting out and then have something more substantial on my return home. On occasions I have planned afternoon long runs to finish at a pub so I can have a good meal and a couple of pints. Then use my OAP bus pass to get home.
I’m 65, can fast with zero calories for several days, and do the same, and never get hungry nor weak. No caffeine. Can go as many days as I want, last time 3 days, typically loose between 2-3 lbs a day, given enough body fat to cover it. If I want. I eat OMAD.
@@nk-dw2hm in the winter with shorter days and bad weather, a lot less calories burned vs. summer outdoor activities, all physical all day long up to 5 bottles of water per day. So longer fasts are for cutting, and autophagy. Only do it a few times a year. Ever heard of it, if not look it up. Doesn’t occur until 2 days min. Calories in calories out. I’m not on keto, but what do you consider a balanced diet, what the US FDA defines? The FDA per food labels are high carb diets incl added sugar. Not for me ever again. Sugar is a killer want it out mostly out of my life. There is no good in it. Low carb veggies and low carb fruits, that’s it. No pasta no bread no dairy - want to minimize inflammation in joints. I now do OMAD about 18/4, during the 4 hrs I eat, or in a shorter window. Zero cals the rest of the day, no snacking, no Starbucks, no caffeine, no hunger nor cravings. No breakfast, no lunch, no dinner, no midnight munchies. I eat starting about 3:00pm. There are people who eat nothing for a few months, zero, but they started out over 500 lbs. Calorie restricted diets never have been as good for me, don’t want to deal with hunger pains, that’s why they are called starvation diets. So I never restrict calories, never.
This is actually a really good summary of the pros and cons of fasted running. I'm an early morning runner & always used to run fasted (unless I was doing anything over 20km) but more recently started fuelling before tempo, HIIT & anything over an hour. Now mainly just do my easy zone 2 runs fasted. I hate eating just after I wake up though...
It really depends. For weekend long runs, I usually mimic what I do on race day so I have to have eat something before my run. Just a small bowl of overnight oat will be enough for me. However, during weekdays shorter runs I usually run fasted. Thanks for including the reference studies, much appreciated.
This is exactly what I do. I recently tried using a gel or gel equivalent before any weekday speed work and the was helpful but other than that and long runs on the weekend I like to go fasted.
I'm with Sarah on just getting out in the morning! If I eat I feel like I need to give some time for it to settle too. But most of my runs are afternoon or evening so breakfast and or lunch for fuel. Thanks for sharing all the info. I agree it's up to what works for each person.
Same here! I always feel bloated/not great if I eat much less than ~90min before a run. I much prefer to postpone. In fact, it seems to me that while I might feel a little hungry going in, it typically goes away after a few km.
@@runningchannel During Winter I love some good oatmeal with banana, some cinnamon and cashew butter, and I sometimes mix in some extra protein powder and or berries as well. During warmer seasons, I usually swap the oatmeal for yoghurt and some tasty fresh fruits, müsli & nuts.. If I'm feeling something more savoury, then it's usually an omelette with cheese and veggies, some nice rye bread and some fresh fruits. Breakfast after morning runs really tastes the best.
I’m more of a fasted runner because I feel sick and tired after eating breakfast so it hinders my ability to run first thing. However, if I run fasted and then eat my digestion is much better. I’m still working on longer runs so right now I don’t go too far past 30-60mins anyway.
Thanks for giving us the pros and cons of fasted running. I run in the morning fasted, but will definitely take some nutrition before running hills for intervals.
All my training is "fasted". I can run for longer now and no longer suffer from "sugar dips". I am slowly going back to a full keto lifestyle as well. For my longer runs, over 1 hour I do take cubes of cheese!! Anyway, great video. We are all so unique and what works for one doesnt mean it will work for others.
Red-S. Wow, what an eye-opener. That sounded spot on. Been dieting and training like mad all my life, with chronic fatigue as an unwanted gift. Thank you for this video!
While I ran the 63k ultramarathon three times on the same track, I saw the finish in 8 hours 52 minutes in the first, 10 hours 55 minutes with ketogenic nutrition in the second, and lowcarb in the third time, and I finished in 9 hours and 45 minutes. My workouts are usually around 15k, and it's either if or omad. I noticed that my performance increased when I took some carb. I'm your big follower. Thank you.
Thank you for the quick rundown of the pros and cons! I usually eat before a run, but have found that it needs to be 1 1/2 to 2 hours beforehand otherwise I feel sluggish. I'll definitely give fasted running a try for my easy days, but will keep fueling for the harder sessions.
I've experimented with both paradigms. When my weight creeps up, I follow regimes like one meal a day, and keto, which I can adapt to for a few months at a time. But when I need to train intensively, such as when following the "Run Less, Run Faster" book, I eat more times each day, and allow more carbs in, trying to time them so that they fuel my runs rather than raising my insulin. The main lesson has been "try it, and see how it makes you feel". It's good to know I've got a choice of approaches and can learn to switch between them skilfully. For example, I'm doing low-carb high-fat right now as I build my endurance for the Manchester Marathon in April, because I'm focussing on endurance rather than speed. Fat stores seem to be available for longer than carb stores, but for high speed performance, I need to keep stoking the engine with carbs. It's great when The Running Channel puts out a new video on something I'm obsessed with! Thanks!
I'm traditionally a fasted runner through habit of training early in the morning before work. However, I have felt the positive benefits of eating breakfast a few hours before a 5km fun run and it helped me (and my training leading up to it!) to achieve a PB!
Thank you so much for all the info you provide, i watch the full crew all the time. I feel like fasting on shorter easy run is fine but if i run over an hour then i eat a bit before. if i run over 2 hours then i eat before and take gels during. I started running longer distances 2 years ago at age 50, so i could try to keep running with my daughter Sarah. she is much faster and we just ran a Marathon in december (my 1st, her second) she qualified for Boston 2024 with a time of 3:10 flat, i ran mine in 4:20:06 (no excuse but picked up 1 injury 1 week prior, and 1 during the race, so i missed my target of 4:10-4:15, but great experience regardless!. Thank you again, stay safe and healthy! Good luck to Sarah in Osaka!!
I hate running in the morning so I run after work and before dinner. I love this running in the evenings but the down side is that when I do events I do struggle because I am just not use to early morning runs.
I sometimes do even 3 hr "easy" long runs fasted, especially in the summer when I have to start really early. I know it's probably bad and kind of ruins most of the benefit of that run, but I really don't like running with food in my stomach plus I prefer to sleep as long as I can. Overall those runs are just fine or even above average, I don't feel limited because I'm fasted, pace is normal and I have no issues whatsoever. Which I guess is why I keep doing it like this even though I should (and do) know better. I do speed sessions in the afternoon or evening though, those are normally fuelled.
I live in Seoul Korea, so my longest run is usually on Sunday morning at 4:00 am to avoid crowds of people. I run without eating for the first 5-10km, then I usually start drinking a sports drink and eating combos, which are pretzels filled with peanut butter. Not recommended due to their dryness, but they seem to give me a good boost in the short and long term.
I always have my porridge with a tablespoon of seed mix, raisins, 2 coffees n water then go for my run about an hour and a half after fueling just to make sure its fully digested 🏃♀️
I love doing fasted runs. I run a 5k everyday during the week and it works well. However I ran 13.1 miles just eating a banana beforehand and a granola bar during and I felt pretty weak afterwards the rest of the day. Thinking of having a bit more substance before my next really long run. Hopefully that’ll help. Thanks for the great info!
Anything less than a 10km I'll probably do it fasted as it's convenient to just get up and out, but long run days is a definite 'need to eat before I head out' type of game!
For me running fasted is running normal in the mornings. I don't eat carbs so it is super easy for me to go long without eating. I am fully fat adapted which helps running marathons as I have no "wall" to hit and just take water during the race.
How hard are you running your marathons? It would seem near impossible that a person who is really pushing themselves in a marathon got to the stage where they didn't need to eat anything, let alone carbohydrates
Usually "mostly fasted" I need time to wake up, and part of that involves a few cups of tea with honey or sugar. But I hate feeling full during a workout, or the followup yoga session, so don't usually eat real food first. If I'm doing a longer run or bike ride, I'll do it slightly later in the day to allow for breakfast to digest.
if I am going out first thing for a 5k, I will get some water and a banana, or something similar. If I am going longer, I typically will go out later in the morning and eat a decent breakfast. Having said that, most of my running is right before lunch or early evening.
I am a morning runner and eat before and after my run. I have porridge before and a bagel afterwards. I can get up, put some porridge on, get a glass of water, have my bathroom break and then eat my porridge. The slow release carbs of the oats don’t give me stomach problems and keeps me going for my run. The bagel will top up my reserves afterwards. The only exception to this is my long run where I have both before the run and wait at least an hour but normally 2 before I go out for my run.
I've been wondering about this topic, so amazing video as always team! Personally, I do all my runs pre 6am as i have to get my daughter (only the one so not like Andy's tribe) ready for school and then start work after the school run. This means that i don't have time to eat before as i value my sleep. However, i do make sure i eat well the night before my runs, ensuring I focus on carbs, especially before any runs over 21k.
I wake up at 5:00 so I can start my running session at 5:30 and there is no way to eat before that. For easy runs up to 60-70 minutes, I do nothing. A bit different is with hard training when I load carbs the day before plus some isotonic during a session. The same for long runs - I load carbs the day before plus isotonic and some gels during my activity. After each training, there are 2hrs when you should refill carbs with proteins for the muscles to recover. And after all good sleep before the session - is key to success. Listen to your body - if you feel good running when you're full, keep it that way, if don't just eat after. It works for me - I don't feel weak or slower. I'm sorry for any mistakes in English ;)
This new year glut of content is brilliant, just fyi. I used to exercise "fasted", usually 9hours gap. Now I only run after eating. An afternoon runner or early evening. Sleep is better aiding my recovery, im enjoying it more, and I happen to feel better on the run. How it affects me metabolically has been sidelined over how I feel
Most of my running is done first thing, like 0500 three times a week. I never eat before. However I run Parkruns most Saturdays which start at 0900 so I usually have a nutty bar 90 minutes before - my choice is Nature Valley Oats and Honey. In my case this doesn't upset my stomach or sit heavy. I am Type 2 Diabetes atm, 65 and I run slow, even in Parkruns. I am aiming to improve my PB this year so I will experiment with my fairly lax training regime a little but no food before my 0500 runs unless I feel the need.
Great video, thanks! My morning runs, even Saturday long runs, are always done in a fasted state. For half marathon trail races, I usually just have coffee with cream a few hours before the race, no solid food. It works for me!
@@runningchannel Morning running -- I have to run with lights because I'm out the door and sometimes back before the sun comes up -- is more out of necessity. Afternoon runs are great because the sun is usually still out, but depending on how long the commute home is, I may / not be able to squeeze in a run. For me, the morning is guaranteed to always be available and it's easier to keep the routine.
I used to be a fasted runner but having listened to a few podcasts on the subject have switched to have breakfast before I go out. I dont think I'm as tired during the day now as I was when I fasted.
Really interesting. If I run early morning, I like to have breakfast after a run. If I run in the evening I will eat beforehand. I think I have a better run when I've eaten but I personally have a lot of fat reserves so no worries there 😅
I'm like Sarah too. Brush Teeth, Shave, Run (I don't think Sarah shaves 😁) . Eat, Poo, and Shower afterwards. Perfect morning when it rolls like that! I agree that for speed and long runs over 1 hour it's good to eat first. Weight loss is not a reason to run!!
I used to run fasted but I felt I lost a lot energy and had a hard time keeping the tempo especially for my longer runs. So nowadays I eat a lighter breakfast 1-1,5h before I run. For me it works a lot better.
I’m a breakfast person, and have always been a breakfast person. When I’m in a time crunch trying to get a run in before work, I usually like to eat a small snack, such as a banana, before I go for a run. Then I eat a larger breakfast when I come back. Though when I have more time on the weekends, I just eat a proper breakfast, give it some time to settle, and then I run.
I always have something small like 1/2 a bagel with peanut butter or some oatmeal with peanut butter and banana. If I'm on the go I'll go with a Cliff or Kind bar for my fueling source.
Easy runs - no breakfeast. Harder workouts, eat something light and maybe have an energy drink during the workout, especially if it's on the track or it's a long run.
I'm with Sarah, I like getting out early and getting my shorter runs (~1hr) done early. I always make sure I've eaten before my weekend long runs though.
The short answer is: it depends on my run! Less than an hour and I'll probably have a couple pottles of yoghurt, let it settle for 15-20 minutes, then go for ann easy run. Anything longer or faster then I'll eat something more an hour or so before running. And, of course, I fuel up shortly afterwards, which is my fav part of long runs! 😉
I’m very dubious about most scientific studies about this sort of thing because they often get people to change what they are doing, and then compare results before and after, but they don’t give the bodies enough time to fully adapt to the new situation. If you have always eaten before a run, and your body has got used to that, then you will likely see an immediate dip in performance if you switch to fasted running. But this doesn’t necessarily mean fasted running is worse, it might just mean you haven’t adapted to it yet.
Reading through the comment section it seems that most people are morning runners. Well I'm an afternoon/evening (sometimes even night!) runner so I definitely eat before most of my runs and it works pretty well. I found out that on the rare occasions I tried fasted runs, I run out of energy quite quickly and feel very tired. The best I could come up with is to eat something 2-3 hours before a run, but I need to be careful not to eat too much.
I mostly run in the early mornings with breakfast afterward. If I had to add anything it is that when you get out of bed for your early run there is a very good chance that you are dehydrated. Drink a fair amount of something, mostly water-based, at least 15 mins before you run. (I have about a 1/2 pint of water). Drink - Warmup - Run - Breakfast with more drinking.
Before a 5k/10k race this is what I'd recommend. Small snack of fruit and black tea. Fruit is high in sugar (though not 'free sugar' so doesn't cause spikes/crashes) and is a good source of energy while not filling up the stomach. I'd also keep fat low just before a run as digesting fat uses lots of energy and increases blood flow to the digestive system rather than muscles. Black tea because caffiene improves performance (its basically legal doping) and not too much liquid as again that can be detrimental to performance. I'd have 2nd breakfast after a race which would be my main source of calories. The goal of the pre race breakfast is some quick energy without filling up the stomach or wasting any energy on digestion.
Fasted, Mostly Morning RUNNER here. I only eat some dates & early breakfast on race day when I'm going fast and for long. In summerb or even spring I mix it up with some evening runs which are some 3 hours after lunch or brunch
I'm a casual runner and not running long distances. A long run for me is in the 8 to 9.25 mile range. Generally run later in the day starting my run at 3 to 6 P.M When I started running, for the first 3 years or so if I didn't eat lunch I would have to fuel up for my run. These days I don't normally have to fuel up for a run, it seems more about how well I have kept up on my calorie intake during the previous 24 to 48 hours. On the rare occasion I do run in the morning I will typically have some chocolate milk before the run and eat after.
I like running very early in the morning. Before I run, I usually drink 500 ml of water and a banana with a bit of honey. For me that is perfect for a run up to 12 km. For longer runs, I wake up even earlier, eat a bit more carbo, not much, and wait about 20 to 30 minutes before I start running. Normally, I also take some gel with me, but I only start using it after 75/80 minutes. For me, this routine is perfect. I hate running with a full belly.
I do both, I have done 50+ hours fasts and still did Crossfit, without issues or performance loss. I'm not saying it's better or what so ever, but I do believe that people who cant do basic workouts for 1-1,5 hours without food are well on their way to developing diabetes.
The problem with almost all studies that compare running in fasted / fed state is that they are typically testing people not used to fasted state and running in fasted state. It takes time for a person to switch to running in fasted state and get used to it. And it may also need changes to the diet itself (like getting rid of most carbs). I have switched to running in a fasted state but I also train my body to be better at switching into and out of fasted state. I have noticed initially a significant drop in performance when I moved to running in the morning after about 16-18 hours of fasting. But after 6 months of training daily in fasted state and doing other stuff I can say that I am now doing better than ever before and even better than when in fed state. I can do things like over 2 hour runs in fasted state and without thinking about food even once. I plan to run a marathon this year when in fasted state and with no fueling (but you still need electrolytes!) I did couple of prolonged fasts (more than a week) while still running daily. The first time I did 10k after 4 days of not eating I felt like I will end up in ER. But now I feel completely normal doing this. One thing to say is that you will probably not be setting world records when fasting. And I also had to eliminate high intensity workouts when I started training when fasted, at least for couple months until your body is able to reserve/provide glycogen for short bouts of high intensity exercise. There are limits to how fast the body can burn fats. But if you have a diet that has any carbs, your body will learn to reserve those carbs as precious resource for your brain and muscles for when they are needed during an exercise and will be both burning fat and glycogen during a run which will probably make you a better long distance runner.
For me personally I always run in fasted condition. Wake up at 5;30, prepared stuffs for the day before heading out for a run. After that hit the shower and headed to the office.. Same routine during the fasting month, whereby I only drank water during the pre dawn meal. After morning prayers I put on my shoes and headed out for a run (albeit with shorter distances & easier session)
I did fasted runs, on my lon gruns before marathon. Always morning runs. Around 2 hour runs, to be sure I used up my glykogen depots. often did a 10-15 km. bike ride afterwards. And during the run no intake of gels only water. Just 2-3 time on long runs before the marathon I teste out my fueling and water strategy for the day. Reste of my runs where fueled.
I have tried both late night runs and morning runs. The late night runs they are are generally 2 to 4hrs post eating a major meal. And the morning runs are generally right after waking up maximum an hour or so difference between washing up and going for run. In both of this case there is a lot of difference
I am a Fasted Runner midweek, I get up early to go running twice, and aim to go faster on the 2nd run of the 2, but not too fast, just a better pace. On the weekend I eat well before I go for a longer run, and make sure I've had a litre of water in plenty of time. And always try to get 2 litres of water drunk on the day before each run.
We do not need to be training only fasted or only not fasted. In our long-term training plan, we can add 3-4 weeks of fasted training and then back to normal if we wish. During the whole year, we can mix fasted and no fasted training according to our goals and training phase. I am nutritionist, so I know when period of fasted training fits to me. But if you are not, you can look for one. Good luck.
I won't eat before a parkrun but apart from that I just eat when I'm hungry and run when I can. I do have an issue though, my running gear smells of ammonia after even easy runs. Three possible reasons... Kidney failure (I've been checked, they're fine), my diet is way too high in protein or completely lacking carbs (neither is true) or I'm burning lean tissue to fuel my runs. I can only conclude that's what I'm doing, and I can't seem to not do so. Thoughts please, if you are qualified to answer please also mention your qualification, I'll take all crackpot advice and I might even follow qualified advice 😄
I don't feel great if I run fasted. Normally I have skyr with granola 30min before I jog. Sometimes (almost every day 😅) I'll lift before I run and I'll drink my protein shake immediately before my run and I its almost necessary for me especially if I'm running 6+ miles.
I'm completely fat-adapted thanks to 2MAD carnivore; so, technically all my runs are glycogen-depleted. I run 100 miles/wk on fat, water & electrolytes.
I am 35. Usually do my long run on a Sunday morning which is anything from 8-15 miles. I never have breakfast beforehand. I feel fine when doing these sessions and always take water to hydrate. This is my only fasted run of the week as my other runs are in the evening. But for races i always eat beforehand apart from ParkRuns.
I also value sleep over breakfast and hardly ever eat before a morning run. If I am completely honest, I will often choose an evening run over a morning run. The thought of an upset stomach isn't appealing either.
Most of my runs are at 6am. I don't eat a full breakfast, but I do always eat a banana just before going out. For my long run on the weekend I normally wait till 8 or 9am to head out, so I have time for a couple of bowls of oatmeal to carb load up. This has worked well for me so far. 🙂
@@ninjashoyo9086 Damn. Even if you just drink water. That sucks. I only get side stitches if I run later in the day and I've had a big lunch/dinner with too much fat.
In the morning my body seems to burn food faster, so i can have a breakfast and go for a run. In the winter, when it's colder I tend to run afternoon and that's a bit more tricky. I need like 2-3 after lunch to have a comfy run without feeling the food. I tried running hungry, but my energy runs out fast and i fell weak. I'm pretty sure some people have a really fast metabolism and won't be able to just go for run in the morning without an energy refill.
For general runs or gym workouts I always allow 2 hours after a meal (usually breakfast). If doing a Parkrun I am experimenting: maybe a banana, or bagel, or toast, or nothing if I have got up in the middle of the night and had a Eat Natural cereal bar! Age: 73
What about making sure you are properly hydrated before you run? I wouldn’t like to go straight out on a run without having a decent drink of water first, usually about an hour before the start.
From the research I've seen on the subject, the jury is still out. For me personally, my fastest times were when I had fasted. I feel more comfortable running when I've not eaten before hand.
I think the evidence suggests to that complete fasted running has higher perceived effort and higher HR. I prefer near fasted when possible just for GI comfort. I think a small simple carb an hour before fasted running can aid a lot and be ok on the GI system.
If you eat healthy and plentifully with enough calories and carbs, fat and protein, so your glycogen levels are good, you may run fasted. If you have to skip meals, or your caloric intake is inadequate and your glycogen reserves are low, even eating before the run may result in a problematic running session because that meal needs to be digested and that takes time. There are quite a few people out there now who practice different caloric restriction diets, keto, one meal a day, two meals a day, different intermittent fasting schemes, etc. Sometimes there is just not enough calories in those eating regimens, which may be ok for a general moderately active lifestyle but not quite enough for anything more physically demanding. So for those if you who aim to shed pounds, remember that "the fat burns in the flames of carbohydrates"!
Thank you for your video's always very interesting. When anyone ever promotes "studies" or "research" as a pre cursor to "proving" a point, I want to know more, where it came from, who paid for the study.......lets debunk some of your sharing in this video. I am a 58 year old Professional Ultra Runner. I am on FULL CARNIVORE DIET. No carbs at all. I don't need to eat at all on long runs as my fat adaptation has allowed me to be significantly fuelled, while others stopping at aid stations to eat bananas and chips and everything else, I carry on. Water and Electrolytes is all I need for 100 mile race. I am leaning than I have ever been, have no issues with digestive issues on long runs that many people do because the carb intake screws their gut rhythm. Just some sharing, horses for courses, as in all of life.
I always run before breakfast. It rarely happens I eat before a run. Because races are mostly after 12, so I load a lot of carbs on raceday and run way easier than in training
I’d love if you could clarify for your audience that there are huge differences in training in a fasted state for men vs women. Women do not burn more fat by training fasted *and* experience greater immune stress and post-exercise inflammation compared to men. You can check out information from Dr. Stacey Sims for more info.
I've heard there are differences for men and women too. That women do better if they eat something before a run even it's just very light carbs,like a banana or some crackers, but that men do better running shorter runs fasted. I tend to eat a snack before my runs, with a bigger snack before long runs. And I'm a morning runner too 😊
Another thing. Studies have shown fasted exercise can enhance fat metabolism but also leads to the body compensating with a reduced bias for the rest of the day. There is no net increase in fat metabolism over a day as a result of exercising fasted. The body is infinitely more clever.
Ok.. I run 10k 6 days a week on a beach in mornings at about 50-55min pace I have a coffee and only a coffee before I run..I fuel appropriately afterwards.. I can confirm..you burn your fat stores but also lose some muscle mass..i’m happy with the trade off as people generally say I look great..im 54 and would recommend my routine to anybody
There is quite a bit of evidence that fasted exercising in women is a terrible idea in the long term, so I'll definitely be sticking to running after breakfast. Especially because I prefer starting my day with some food 😋
I run fasted for most of my easy runs and my easy long runs (which is every other long run: the other long tune tend to have progression to race pace or faster in them so then I need the fuel). Same as Sarah, not going to get up two hours earlier just to eat and then give it time to digest unless I really have to! Runs more than two hours I will fuel. Races obviously I get up early for and have a proper breakfast.
Just a heads up, from pure energy per time point of view, after proper adaptation, fat can provide enough energy to get to about 2h40 marathon pace, but faster than that and you likely need carbs
If I'm going for an easy run that's under an hour in the morning, I'll go fasted. Above that than I'll ear something, how much depends on how long the run will be. Easy runs any other time of the day are normally within a few hours of a meal so don't eat before them. I always fuel before speed workouts regardless of time of day.
I’m a morning runner. 2 of my 5 runs will be fasted - recovery/easy days. I have a banana or a gel before my interval & tempo days. Small bowl of muesli and a banana or gel before my long run. Still trying to figure out the optimum approach.
I really cannot eat before I run unless I have at least an hour to digest (sooooo many issues if I do). And evening runs are not an option: if I have breakfast, lunch, and snack in my belly, I get sick, no matter how long I've digested. And it's way worse during the summer when it's the temperature of the sun where I live. So any workouts I do during the week are done fasted, track and tempo included, and I eat light and digest two hours before long runs. Gels also often give me issues. So for some of us, food in the guts just isn't feasible and we need to run fasted or light!
If I get out the door first thing, just some coffee and water, but only for easy runs no further than 10 k. Anytime later in the day or for more intense or longer runs, I make sure to fuel 1-2 hours before and in both cases also after of course! I usually feel really good and energized on my fasted morning runs as long as I keep them at a very easy pace/low intensity.
Food-dependant exercise induced anaphylaxis is a concern when I run. Therefore, I tend to avoid eating for several hours prior to a run. Lettuce and cabbage are definite trigger foods for me.
I not only prefer to eat breakfast beforehand. I also prefer to eat lunch so i get 2 meals before i get to do the exercise. If i dont eat enough before running my body feels sluggish and i struggle to both run the whole distance AND keep my heart rate down. I am NOT a morning person and i dont think ill ever be.
Just relying on running for weight lost is not the way to go. Therefore not eating before the run can have little to no benefit overall for your body health.
I prefer to run in the evening but occasionally have to in the morning. When I do I prefer to eat a light snack (like a Banana or some kind of oat bar) but sometimes I skip it because I hate eating right after getting up. But for me the problem usually isn’t the food it‘s water. I need to drink at least half a liter to a liter or I get dizzy. But after drinking I also need time for it to be absorbed. So yeah I prefer to just do it in the evening.
I mainly run on evenings and even though I would’ve eaten breakfast and lunch, I still eat a slice of toast an hour before. On morning long runs or race days, I have to wake up early to have breakfast (toast, tea, and sometimes fruit) or else I’d feel faint.
I prefer to run fed but do most of my runs apart from my Sunday long run fasted as I have to run in the morning before work while my family is asleep because I have too many commitments during the day and evening.
I much prefer evening runs. I run my best at twilight, so prefer to start when the sun is low and return in the dark (though there are lots of street lights in the area I run). That means I'm about 2 hours after my last meal, so not fasted. I've tried morning runs with and without eating. Both feel difficult and slow. Running in the morning is like running uphill for me.
At my age, 70, you really do have to listen to your body. I like morning runs. Breakfast: banana, coffee and yogurt an hour or so before setting out and then have something more substantial on my return home.
On occasions I have planned afternoon long runs to finish at a pub so I can have a good meal and a couple of pints. Then use my OAP bus pass to get home.
I’m 65, can fast with zero calories for several days, and do the same, and never get hungry nor weak. No caffeine. Can go as many days as I want, last time 3 days, typically loose between 2-3 lbs a day, given enough body fat to cover it. If I want. I eat OMAD.
@@robertp7209 why not just eat a balanced diet that allows you to maintain a healthy weight instead of yoyoing?
@@nk-dw2hm in the winter with shorter days and bad weather, a lot less calories burned vs. summer outdoor activities, all physical all day long up to 5 bottles of water per day. So longer fasts are for cutting, and autophagy. Only do it a few times a year. Ever heard of it, if not look it up. Doesn’t occur until 2 days min. Calories in calories out. I’m not on keto, but what do you consider a balanced diet, what the US FDA defines? The FDA per food labels are high carb diets incl added sugar. Not for me ever again. Sugar is a killer want it out mostly out of my life. There is no good in it. Low carb veggies and low carb fruits, that’s it. No pasta no bread no dairy - want to minimize inflammation in joints. I now do OMAD about 18/4, during the 4 hrs I eat, or in a shorter window. Zero cals the rest of the day, no snacking, no Starbucks, no caffeine, no hunger nor cravings. No breakfast, no lunch, no dinner, no midnight munchies. I eat starting about 3:00pm. There are people who eat nothing for a few months, zero, but they started out over 500 lbs. Calorie restricted diets never have been as good for me, don’t want to deal with hunger pains, that’s why they are called starvation diets. So I never restrict calories, never.
@@robertp7209 you sound like a 65 yo clown 🤡
I agree. At 59 I feel eating an hour before gives me a better state. If I was thirty I'd fast...
This is actually a really good summary of the pros and cons of fasted running. I'm an early morning runner & always used to run fasted (unless I was doing anything over 20km) but more recently started fuelling before tempo, HIIT & anything over an hour. Now mainly just do my easy zone 2 runs fasted. I hate eating just after I wake up though...
It really depends. For weekend long runs, I usually mimic what I do on race day so I have to have eat something before my run. Just a small bowl of overnight oat will be enough for me. However, during weekdays shorter runs I usually run fasted. Thanks for including the reference studies, much appreciated.
This is exactly what I do. I recently tried using a gel or gel equivalent before any weekday speed work and the was helpful but other than that and long runs on the weekend I like to go fasted.
I'm with Sarah on just getting out in the morning! If I eat I feel like I need to give some time for it to settle too. But most of my runs are afternoon or evening so breakfast and or lunch for fuel. Thanks for sharing all the info. I agree it's up to what works for each person.
Thanks for watching! What's your go to post run breakfast?
Bagel with cream cheese... or I treat myself to pre-made 'egg bites' for extra motivation for a pre work run.
Same here! I always feel bloated/not great if I eat much less than ~90min before a run. I much prefer to postpone. In fact, it seems to me that while I might feel a little hungry going in, it typically goes away after a few km.
@@runningchannel During Winter I love some good oatmeal with banana, some cinnamon and cashew butter, and I sometimes mix in some extra protein powder and or berries as well. During warmer seasons, I usually swap the oatmeal for yoghurt and some tasty fresh fruits, müsli & nuts.. If I'm feeling something more savoury, then it's usually an omelette with cheese and veggies, some nice rye bread and some fresh fruits. Breakfast after morning runs really tastes the best.
im the same exactly
I’m more of a fasted runner because I feel sick and tired after eating breakfast so it hinders my ability to run first thing. However, if I run fasted and then eat my digestion is much better. I’m still working on longer runs so right now I don’t go too far past 30-60mins anyway.
Thanks for giving us the pros and cons of fasted running. I run in the morning fasted, but will definitely take some nutrition before running hills for intervals.
All my training is "fasted". I can run for longer now and no longer suffer from "sugar dips". I am slowly going back to a full keto lifestyle as well.
For my longer runs, over 1 hour I do take cubes of cheese!!
Anyway, great video. We are all so unique and what works for one doesnt mean it will work for others.
Red-S. Wow, what an eye-opener. That sounded spot on. Been dieting and training like mad all my life, with chronic fatigue as an unwanted gift. Thank you for this video!
Really hope it's useful Ulf! Lots of runners suffer from Red-s without realising
i never knew about this either !
While I ran the 63k ultramarathon three times on the same track, I saw the finish in 8 hours 52 minutes in the first, 10 hours 55 minutes with ketogenic nutrition in the second, and lowcarb in the third time, and I finished in 9 hours and 45 minutes. My workouts are usually around 15k, and it's either if or omad. I noticed that my performance increased when I took some carb. I'm your big follower. Thank you.
I am a fasted runner! I appreciate all the information. Love the channel, thanks to Sarah and Mo.
Thanks for watching Rick! What's your go to post run snack?
@@runningchannel I usually grab a handful of almonds or a banana with peanut butter. Keep the great content coming.
Thank you for the quick rundown of the pros and cons! I usually eat before a run, but have found that it needs to be 1 1/2 to 2 hours beforehand otherwise I feel sluggish. I'll definitely give fasted running a try for my easy days, but will keep fueling for the harder sessions.
I've experimented with both paradigms. When my weight creeps up, I follow regimes like one meal a day, and keto, which I can adapt to for a few months at a time. But when I need to train intensively, such as when following the "Run Less, Run Faster" book, I eat more times each day, and allow more carbs in, trying to time them so that they fuel my runs rather than raising my insulin. The main lesson has been "try it, and see how it makes you feel". It's good to know I've got a choice of approaches and can learn to switch between them skilfully. For example, I'm doing low-carb high-fat right now as I build my endurance for the Manchester Marathon in April, because I'm focussing on endurance rather than speed. Fat stores seem to be available for longer than carb stores, but for high speed performance, I need to keep stoking the engine with carbs.
It's great when The Running Channel puts out a new video on something I'm obsessed with! Thanks!
I'm traditionally a fasted runner through habit of training early in the morning before work. However, I have felt the positive benefits of eating breakfast a few hours before a 5km fun run and it helped me (and my training leading up to it!) to achieve a PB!
Thank you so much for all the info you provide, i watch the full crew all the time. I feel like fasting on shorter easy run is fine but if i run over an hour then i eat a bit before. if i run over 2 hours then i eat before and take gels during. I started running longer distances 2 years ago at age 50, so i could try to keep running with my daughter Sarah. she is much faster and we just ran a Marathon in december (my 1st, her second) she qualified for Boston 2024 with a time of 3:10 flat, i ran mine in 4:20:06 (no excuse but picked up 1 injury 1 week prior, and 1 during the race, so i missed my target of 4:10-4:15, but great experience regardless!. Thank you again, stay safe and healthy! Good luck to Sarah in Osaka!!
I hate running in the morning so I run after work and before dinner. I love this running in the evenings but the down side is that when I do events I do struggle because I am just not use to early morning runs.
I have done both, but lately since I have been running in the evenings,so it’s not been fasted runs. Good info. Keep up the great content!
Fruit in the morning before Parkrun has become the best fuel for me. Used to go without and can see the difference
I sometimes do even 3 hr "easy" long runs fasted, especially in the summer when I have to start really early. I know it's probably bad and kind of ruins most of the benefit of that run, but I really don't like running with food in my stomach plus I prefer to sleep as long as I can. Overall those runs are just fine or even above average, I don't feel limited because I'm fasted, pace is normal and I have no issues whatsoever. Which I guess is why I keep doing it like this even though I should (and do) know better.
I do speed sessions in the afternoon or evening though, those are normally fuelled.
I live in Seoul Korea, so my longest run is usually on Sunday morning at 4:00 am to avoid crowds of people. I run without eating for the first 5-10km, then I usually start drinking a sports drink and eating combos, which are pretzels filled with peanut butter. Not recommended due to their dryness, but they seem to give me a good boost in the short and long term.
I always have my porridge with a tablespoon of seed mix, raisins, 2 coffees n water then go for my run about an hour and a half after fueling just to make sure its fully digested 🏃♀️
Nice break down of the pros and cons. I just seem to feel better on fasted runs...up early, black coffee and out the door!
I love doing fasted runs. I run a 5k everyday during the week and it works well. However I ran 13.1 miles just eating a banana beforehand and a granola bar during and I felt pretty weak afterwards the rest of the day. Thinking of having a bit more substance before my next really long run. Hopefully that’ll help. Thanks for the great info!
Anything less than a 10km I'll probably do it fasted as it's convenient to just get up and out, but long run days is a definite 'need to eat before I head out' type of game!
For me running fasted is running normal in the mornings. I don't eat carbs so it is super easy for me to go long without eating. I am fully fat adapted which helps running marathons as I have no "wall" to hit and just take water during the race.
Absolutely, couldn't agree more👏🤝
How hard are you running your marathons? It would seem near impossible that a person who is really pushing themselves in a marathon got to the stage where they didn't need to eat anything, let alone carbohydrates
@@lmozza4402 he’s probably a troll
Usually "mostly fasted" I need time to wake up, and part of that involves a few cups of tea with honey or sugar. But I hate feeling full during a workout, or the followup yoga session, so don't usually eat real food first. If I'm doing a longer run or bike ride, I'll do it slightly later in the day to allow for breakfast to digest.
if I am going out first thing for a 5k, I will get some water and a banana, or something similar. If I am going longer, I typically will go out later in the morning and eat a decent breakfast. Having said that, most of my running is right before lunch or early evening.
Awesome! Thanks for watching :)
I am a morning runner and eat before and after my run. I have porridge before and a bagel afterwards. I can get up, put some porridge on, get a glass of water, have my bathroom break and then eat my porridge. The slow release carbs of the oats don’t give me stomach problems and keeps me going for my run. The bagel will top up my reserves afterwards. The only exception to this is my long run where I have both before the run and wait at least an hour but normally 2 before I go out for my run.
I've been wondering about this topic, so amazing video as always team!
Personally, I do all my runs pre 6am as i have to get my daughter (only the one so not like Andy's tribe) ready for school and then start work after the school run. This means that i don't have time to eat before as i value my sleep. However, i do make sure i eat well the night before my runs, ensuring I focus on carbs, especially before any runs over 21k.
I wake up at 5:00 so I can start my running session at 5:30 and there is no way to eat before that. For easy runs up to 60-70 minutes, I do nothing. A bit different is with hard training when I load carbs the day before plus some isotonic during a session. The same for long runs - I load carbs the day before plus isotonic and some gels during my activity. After each training, there are 2hrs when you should refill carbs with proteins for the muscles to recover. And after all good sleep before the session - is key to success. Listen to your body - if you feel good running when you're full, keep it that way, if don't just eat after.
It works for me - I don't feel weak or slower.
I'm sorry for any mistakes in English ;)
This new year glut of content is brilliant, just fyi.
I used to exercise "fasted", usually 9hours gap. Now I only run after eating. An afternoon runner or early evening.
Sleep is better aiding my recovery, im enjoying it more, and I happen to feel better on the run.
How it affects me metabolically has been sidelined over how I feel
Most of my running is done first thing, like 0500 three times a week. I never eat before. However I run Parkruns most Saturdays which start at 0900 so I usually have a nutty bar 90 minutes before - my choice is Nature Valley Oats and Honey. In my case this doesn't upset my stomach or sit heavy. I am Type 2 Diabetes atm, 65 and I run slow, even in Parkruns. I am aiming to improve my PB this year so I will experiment with my fairly lax training regime a little but no food before my 0500 runs unless I feel the need.
Great video, thanks! My morning runs, even Saturday long runs, are always done in a fasted state. For half marathon trail races, I usually just have coffee with cream a few hours before the race, no solid food. It works for me!
Sounds good! Do you prefer running in the morning?
@@runningchannel Morning running -- I have to run with lights because I'm out the door and sometimes back before the sun comes up -- is more out of necessity. Afternoon runs are great because the sun is usually still out, but depending on how long the commute home is, I may / not be able to squeeze in a run. For me, the morning is guaranteed to always be available and it's easier to keep the routine.
I used to be a fasted runner but having listened to a few podcasts on the subject have switched to have breakfast before I go out. I dont think I'm as tired during the day now as I was when I fasted.
Really interesting. If I run early morning, I like to have breakfast after a run. If I run in the evening I will eat beforehand. I think I have a better run when I've eaten but I personally have a lot of fat reserves so no worries there 😅
I love the Sarah and Mo combo!
I'm like Sarah too. Brush Teeth, Shave, Run (I don't think Sarah shaves 😁) . Eat, Poo, and Shower afterwards. Perfect morning when it rolls like that! I agree that for speed and long runs over 1 hour it's good to eat first. Weight loss is not a reason to run!!
I used to run fasted but I felt I lost a lot energy and had a hard time keeping the tempo especially for my longer runs. So nowadays I eat a lighter breakfast 1-1,5h before I run. For me it works a lot better.
Awesome! Glad you've found a routine that works for you! What do you usually eat before you run?
I’m a breakfast person, and have always been a breakfast person. When I’m in a time crunch trying to get a run in before work, I usually like to eat a small snack, such as a banana, before I go for a run. Then I eat a larger breakfast when I come back.
Though when I have more time on the weekends, I just eat a proper breakfast, give it some time to settle, and then I run.
I always have something small like 1/2 a bagel with peanut butter or some oatmeal with peanut butter and banana. If I'm on the go I'll go with a Cliff or Kind bar for my fueling source.
Easy runs - no breakfeast. Harder workouts, eat something light and maybe have an energy drink during the workout, especially if it's on the track or it's a long run.
I'm with Sarah, I like getting out early and getting my shorter runs (~1hr) done early. I always make sure I've eaten before my weekend long runs though.
The short answer is: it depends on my run! Less than an hour and I'll probably have a couple pottles of yoghurt, let it settle for 15-20 minutes, then go for ann easy run. Anything longer or faster then I'll eat something more an hour or so before running. And, of course, I fuel up shortly afterwards, which is my fav part of long runs! 😉
I’m very dubious about most scientific studies about this sort of thing because they often get people to change what they are doing, and then compare results before and after, but they don’t give the bodies enough time to fully adapt to the new situation.
If you have always eaten before a run, and your body has got used to that, then you will likely see an immediate dip in performance if you switch to fasted running. But this doesn’t necessarily mean fasted running is worse, it might just mean you haven’t adapted to it yet.
Reading through the comment section it seems that most people are morning runners. Well I'm an afternoon/evening (sometimes even night!) runner so I definitely eat before most of my runs and it works pretty well. I found out that on the rare occasions I tried fasted runs, I run out of energy quite quickly and feel very tired. The best I could come up with is to eat something 2-3 hours before a run, but I need to be careful not to eat too much.
I mostly run in the early mornings with breakfast afterward.
If I had to add anything it is that when you get out of bed for your early run there is a very good chance that you are dehydrated. Drink a fair amount of something, mostly water-based, at least 15 mins before you run. (I have about a 1/2 pint of water).
Drink - Warmup - Run - Breakfast with more drinking.
Mostly water based drinks? Have I been doing it wrong with my melted lard drinks? 😂
@@malcolmfarrelle8591 Those mercury based drinks are a real sinker.
Before a 5k/10k race this is what I'd recommend.
Small snack of fruit and black tea. Fruit is high in sugar (though not 'free sugar' so doesn't cause spikes/crashes) and is a good source of energy while not filling up the stomach. I'd also keep fat low just before a run as digesting fat uses lots of energy and increases blood flow to the digestive system rather than muscles. Black tea because caffiene improves performance (its basically legal doping) and not too much liquid as again that can be detrimental to performance. I'd have 2nd breakfast after a race which would be my main source of calories. The goal of the pre race breakfast is some quick energy without filling up the stomach or wasting any energy on digestion.
Fasted, Mostly Morning RUNNER here.
I only eat some dates & early breakfast on race day when I'm going fast and for long.
In summerb or even spring I mix it up with some evening runs which are some 3 hours after lunch or brunch
I'm a casual runner and not running long distances. A long run for me is in the 8 to 9.25 mile range. Generally run later in the day starting my run at 3 to 6 P.M
When I started running, for the first 3 years or so if I didn't eat lunch I would have to fuel up for my run.
These days I don't normally have to fuel up for a run, it seems more about how well I have kept up on my calorie intake during the previous 24 to 48 hours.
On the rare occasion I do run in the morning I will typically have some chocolate milk before the run and eat after.
I like running very early in the morning. Before I run, I usually drink 500 ml of water and a banana with a bit of honey. For me that is perfect for a run up to 12 km. For longer runs, I wake up even earlier, eat a bit more carbo, not much, and wait about 20 to 30 minutes before I start running. Normally, I also take some gel with me, but I only start using it after 75/80 minutes. For me, this routine is perfect. I hate running with a full belly.
I do both, I have done 50+ hours fasts and still did Crossfit, without issues or performance loss.
I'm not saying it's better or what so ever, but I do believe that people who cant do basic workouts for 1-1,5 hours without food are well on their way to developing diabetes.
The problem with almost all studies that compare running in fasted / fed state is that they are typically testing people not used to fasted state and running in fasted state.
It takes time for a person to switch to running in fasted state and get used to it. And it may also need changes to the diet itself (like getting rid of most carbs).
I have switched to running in a fasted state but I also train my body to be better at switching into and out of fasted state.
I have noticed initially a significant drop in performance when I moved to running in the morning after about 16-18 hours of fasting. But after 6 months of training daily in fasted state and doing other stuff I can say that I am now doing better than ever before and even better than when in fed state. I can do things like over 2 hour runs in fasted state and without thinking about food even once. I plan to run a marathon this year when in fasted state and with no fueling (but you still need electrolytes!)
I did couple of prolonged fasts (more than a week) while still running daily. The first time I did 10k after 4 days of not eating I felt like I will end up in ER. But now I feel completely normal doing this.
One thing to say is that you will probably not be setting world records when fasting. And I also had to eliminate high intensity workouts when I started training when fasted, at least for couple months until your body is able to reserve/provide glycogen for short bouts of high intensity exercise. There are limits to how fast the body can burn fats. But if you have a diet that has any carbs, your body will learn to reserve those carbs as precious resource for your brain and muscles for when they are needed during an exercise and will be both burning fat and glycogen during a run which will probably make you a better long distance runner.
I have difficulty waking up in the morning for runs. My runs are all 2 hours after dinner.
For me personally I always run in fasted condition. Wake up at 5;30, prepared stuffs for the day before heading out for a run. After that hit the shower and headed to the office.. Same routine during the fasting month, whereby I only drank water during the pre dawn meal. After morning prayers I put on my shoes and headed out for a run (albeit with shorter distances & easier session)
I did fasted runs, on my lon gruns before marathon. Always morning runs. Around 2 hour runs, to be sure I used up my glykogen depots. often did a 10-15 km. bike ride afterwards. And during the run no intake of gels only water. Just 2-3 time on long runs before the marathon I teste out my fueling and water strategy for the day. Reste of my runs where fueled.
I have tried both late night runs and morning runs.
The late night runs they are are generally 2 to 4hrs post eating a major meal.
And the morning runs are generally right after waking up maximum an hour or so difference between washing up and going for run.
In both of this case there is a lot of difference
I am a Fasted Runner midweek, I get up early to go running twice, and aim to go faster on the 2nd run of the 2, but not too fast, just a better pace. On the weekend I eat well before I go for a longer run, and make sure I've had a litre of water in plenty of time. And always try to get 2 litres of water drunk on the day before each run.
We do not need to be training only fasted or only not fasted. In our long-term training plan, we can add 3-4 weeks of fasted training and then back to normal if we wish. During the whole year, we can mix fasted and no fasted training according to our goals and training phase. I am nutritionist, so I know when period of fasted training fits to me. But if you are not, you can look for one. Good luck.
For low aerobic runs allways fasted, for high aerobic, intervals, tempo, long run or race carb load 2h before run.
I won't eat before a parkrun but apart from that I just eat when I'm hungry and run when I can. I do have an issue though, my running gear smells of ammonia after even easy runs. Three possible reasons... Kidney failure (I've been checked, they're fine), my diet is way too high in protein or completely lacking carbs (neither is true) or I'm burning lean tissue to fuel my runs. I can only conclude that's what I'm doing, and I can't seem to not do so. Thoughts please, if you are qualified to answer please also mention your qualification, I'll take all crackpot advice and I might even follow qualified advice 😄
Wow it’s so awesome to see a few other carnivore/zerocarb runners in the comments 😀😀😀 fat adaption for the win!
I don't feel great if I run fasted. Normally I have skyr with granola 30min before I jog. Sometimes (almost every day 😅) I'll lift before I run and I'll drink my protein shake immediately before my run and I its almost necessary for me especially if I'm running 6+ miles.
Hey TRC. I always have porridge / oats and a banana about an hour before a morning run. Don't think my body would function without it 👊🏻
It's great that you know your body so well!
I'm completely fat-adapted thanks to 2MAD carnivore; so, technically all my runs are glycogen-depleted. I run 100 miles/wk on fat, water & electrolytes.
I am 35. Usually do my long run on a Sunday morning which is anything from 8-15 miles. I never have breakfast beforehand. I feel fine when doing these sessions and always take water to hydrate. This is my only fasted run of the week as my other runs are in the evening. But for races i always eat beforehand apart from ParkRuns.
Mixed, to be honest. As always, great suggestions 🤘🤘🤘
I also value sleep over breakfast and hardly ever eat before a morning run. If I am completely honest, I will often choose an evening run over a morning run. The thought of an upset stomach isn't appealing either.
Most of my runs are at 6am. I don't eat a full breakfast, but I do always eat a banana just before going out.
For my long run on the weekend I normally wait till 8 or 9am to head out, so I have time for a couple of bowls of oatmeal to carb load up.
This has worked well for me so far. 🙂
How do you not get side stitches? I get stitches even when I drink banana or drink a little water
@@ninjashoyo9086 Damn. Even if you just drink water. That sucks.
I only get side stitches if I run later in the day and I've had a big lunch/dinner with too much fat.
In the morning my body seems to burn food faster, so i can have a breakfast and go for a run. In the winter, when it's colder I tend to run afternoon and that's a bit more tricky. I need like 2-3 after lunch to have a comfy run without feeling the food. I tried running hungry, but my energy runs out fast and i fell weak. I'm pretty sure some people have a really fast metabolism and won't be able to just go for run in the morning without an energy refill.
I need fuel before I run and if it's a long run, I need fuel during the run. After the run it is also important for me to eat for recovery.
For general runs or gym workouts I always allow 2 hours after a meal (usually breakfast). If doing a Parkrun I am experimenting: maybe a banana, or bagel, or toast, or nothing if I have got up in the middle of the night and had a Eat Natural cereal bar! Age: 73
👍🏻 only a fool breaks the 2 hour rule 🤮
What about making sure you are properly hydrated before you run? I wouldn’t like to go straight out on a run without having a decent drink of water first, usually about an hour before the start.
From the research I've seen on the subject, the jury is still out. For me personally, my fastest times were when I had fasted. I feel more comfortable running when I've not eaten before hand.
I think the evidence suggests to that complete fasted running has higher perceived effort and higher HR. I prefer near fasted when possible just for GI comfort. I think a small simple carb an hour before fasted running can aid a lot and be ok on the GI system.
If you eat healthy and plentifully with enough calories and carbs, fat and protein, so your glycogen levels are good, you may run fasted. If you have to skip meals, or your caloric intake is inadequate and your glycogen reserves are low, even eating before the run may result in a problematic running session because that meal needs to be digested and that takes time. There are quite a few people out there now who practice different caloric restriction diets, keto, one meal a day, two meals a day, different intermittent fasting schemes, etc. Sometimes there is just not enough calories in those eating regimens, which may be ok for a general moderately active lifestyle but not quite enough for anything more physically demanding. So for those if you who aim to shed pounds, remember that "the fat burns in the flames of carbohydrates"!
Thank you for your video's always very interesting. When anyone ever promotes "studies" or "research" as a pre cursor to "proving" a point, I want to know more, where it came from, who paid for the study.......lets debunk some of your sharing in this video. I am a 58 year old Professional Ultra Runner. I am on FULL CARNIVORE DIET. No carbs at all. I don't need to eat at all on long runs as my fat adaptation has allowed me to be significantly fuelled, while others stopping at aid stations to eat bananas and chips and everything else, I carry on. Water and Electrolytes is all I need for 100 mile race. I am leaning than I have ever been, have no issues with digestive issues on long runs that many people do because the carb intake screws their gut rhythm. Just some sharing, horses for courses, as in all of life.
I always run before breakfast. It rarely happens I eat before a run. Because races are mostly after 12, so I load a lot of carbs on raceday and run way easier than in training
Do you eat before you run? What’s your pre run routine? Let us know in the comments!
I eat a banana or apple an hour before my run
I’d love if you could clarify for your audience that there are huge differences in training in a fasted state for men vs women. Women do not burn more fat by training fasted *and* experience greater immune stress and post-exercise inflammation compared to men. You can check out information from Dr. Stacey Sims for more info.
I've heard there are differences for men and women too. That women do better if they eat something before a run even it's just very light carbs,like a banana or some crackers, but that men do better running shorter runs fasted.
I tend to eat a snack before my runs, with a bigger snack before long runs. And I'm a morning runner too 😊
this video made sense thank you
Another thing. Studies have shown fasted exercise can enhance fat metabolism but also leads to the body compensating with a reduced bias for the rest of the day. There is no net increase in fat metabolism over a day as a result of exercising fasted. The body is infinitely more clever.
Ok..
I run 10k 6 days a week on a beach in mornings at about 50-55min pace
I have a coffee and only a coffee before I run..I fuel appropriately afterwards..
I can confirm..you burn your fat stores but also lose some muscle mass..i’m happy with the trade off as people generally say I look great..im 54 and would recommend my routine to anybody
There is quite a bit of evidence that fasted exercising in women is a terrible idea in the long term, so I'll definitely be sticking to running after breakfast. Especially because I prefer starting my day with some food 😋
I run fasted for most of my easy runs and my easy long runs (which is every other long run: the other long tune tend to have progression to race pace or faster in them so then I need the fuel). Same as Sarah, not going to get up two hours earlier just to eat and then give it time to digest unless I really have to!
Runs more than two hours I will fuel. Races obviously I get up early for and have a proper breakfast.
Just a heads up, from pure energy per time point of view, after proper adaptation, fat can provide enough energy to get to about 2h40 marathon pace, but faster than that and you likely need carbs
If I'm going for an easy run that's under an hour in the morning, I'll go fasted. Above that than I'll ear something, how much depends on how long the run will be. Easy runs any other time of the day are normally within a few hours of a meal so don't eat before them. I always fuel before speed workouts regardless of time of day.
I’m a morning runner. 2 of my 5 runs will be fasted - recovery/easy days. I have a banana or a gel before my interval & tempo days. Small bowl of muesli and a banana or gel before my long run. Still trying to figure out the optimum approach.
I really cannot eat before I run unless I have at least an hour to digest (sooooo many issues if I do). And evening runs are not an option: if I have breakfast, lunch, and snack in my belly, I get sick, no matter how long I've digested. And it's way worse during the summer when it's the temperature of the sun where I live. So any workouts I do during the week are done fasted, track and tempo included, and I eat light and digest two hours before long runs. Gels also often give me issues. So for some of us, food in the guts just isn't feasible and we need to run fasted or light!
If I get out the door first thing, just some coffee and water, but only for easy runs no further than 10 k. Anytime later in the day or for more intense or longer runs, I make sure to fuel 1-2 hours before and in both cases also after of course! I usually feel really good and energized on my fasted morning runs as long as I keep them at a very easy pace/low intensity.
I always have breakfast first but that is because it was drummed into us when I was at basic training for thr forces and it has stayed with me
Food-dependant exercise induced anaphylaxis is a concern when I run. Therefore, I tend to avoid eating for several hours prior to a run. Lettuce and cabbage are definite trigger foods for me.
I not only prefer to eat breakfast beforehand. I also prefer to eat lunch so i get 2 meals before i get to do the exercise. If i dont eat enough before running my body feels sluggish and i struggle to both run the whole distance AND keep my heart rate down. I am NOT a morning person and i dont think ill ever be.
I'm jjst like Sarah, my experience is that the key is to have a good dinner, like pasta and that will give me fuel in the morning.
Just relying on running for weight lost is not the way to go. Therefore not eating before the run can have little to no benefit overall for your body health.
I prefer to run in the evening but occasionally have to in the morning. When I do I prefer to eat a light snack (like a Banana or some kind of oat bar) but sometimes I skip it because I hate eating right after getting up. But for me the problem usually isn’t the food it‘s water. I need to drink at least half a liter to a liter or I get dizzy. But after drinking I also need time for it to be absorbed. So yeah I prefer to just do it in the evening.
Just a half cup of o.j. before a morning run does the trick! I would eat more before a long run
I mainly run on evenings and even though I would’ve eaten breakfast and lunch, I still eat a slice of toast an hour before. On morning long runs or race days, I have to wake up early to have breakfast (toast, tea, and sometimes fruit) or else I’d feel faint.
I prefer to run fed but do most of my runs apart from my Sunday long run fasted as I have to run in the morning before work while my family is asleep because I have too many commitments during the day and evening.
I much prefer evening runs. I run my best at twilight, so prefer to start when the sun is low and return in the dark (though there are lots of street lights in the area I run). That means I'm about 2 hours after my last meal, so not fasted.
I've tried morning runs with and without eating. Both feel difficult and slow. Running in the morning is like running uphill for me.
If i run in the morning i never have breakfast before hand. Its just more practical than getting up even earlier to have breakfast.