It depends on the intensity and duration of your run. Generally, eating before running is recommended to fuel your body for optimal performance and safety. However, running on an empty stomach is possible, especially for shorter, less intense runs.
When Running on an Empty Stomach Might Be Okay:
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Short, low-intensity runs: For easy runs lasting under an hour at a moderate pace (50-70% of maximum heart rate), running fasted can be acceptable. Research shows that low-intensity workouts performed in a fasted state can improve fat burning. (Source: elo.health) This is because your body utilizes stored fat for energy when glycogen levels are low. (Source: supwell.io)
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Weight loss goals (in conjunction with a balanced diet): Some individuals find that running fasted helps with weight loss by promoting fat burning. However, it's crucial to remember this should be part of a comprehensive weight management plan including a healthy diet. (Source: vitesserunning.com)
When You Should Not Run on an Empty Stomach:
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Long runs or high-intensity workouts: For longer distances or intense training like intervals or speed work, fueling your body beforehand is essential. Lack of fuel can lead to decreased performance, fatigue, and potentially lightheadedness. (Source: runnersworld.com, reddit.com)
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If you feel lightheaded or unwell: Always prioritize your safety. If you experience any discomfort, stop your run and eat something. (Source: [Unknown Source from provided text])
Important Note: If you choose to run on an empty stomach, start slowly and listen to your body. If you feel any signs of weakness or discomfort, stop and refuel.
