Fasted Running

nomerebutterfly

I recently started running using the RunKeeper app. I'm doing their Beginner 5k training. I really only have time in the morning to run, and that time is limited and precious. My tendancy to cramp when I've eaten is pretty high, so I've been running without eating. All of these articles I read talk about fueling your run, so I'm wondering if my fasted running is a bad idea. What do you guys think?

thavoice

I recently started running using the RunKeeper app. I'm doing their Beginner 5k training. I really only have time in the morning to run, and that time is limited and precious. My tendancy to cramp when I've eaten is pretty high, so I've been running without eating. All of these articles I read talk about fueling your run, so I'm wondering if my fasted running is a bad idea. What do you guys think?

No, it is not a bad idea.

Fueling for a run is mostly intended if you are racing, or doing some hard core training aiming for optimal results. With being a beginner 5K training you are just starting to run so if running in a fasted state works best for you then keep at it. I usually only eat within 4-5 hours of a run when i am doing a race and that is 2 hours before for some extra oomph, or if you were an athlete needing to get the most out of every workout you may want to fuel up to maximize, but it is not needed.

The military typically trains in the mornings before AM chow so they are in a fasted state so if it is good enough for them.....

neveragain84

Go by how you feel rather than what is expected or what others say. I've heard that people do both. Try running on empty and see how you do or how you feel. Your body will know what it wants or needs. The only way to know is to try it one day, then adjust as needed.

TAsunder

Should be fine. I run without eating prior regularly. Make sure to eat or drink something to aid with recovery afterwards, though. Don't skip breakfast entirely that day.

LoneWolfRunner

Anything under ten miles, I typically don't eat... but like neveragain says, you need to go with how you feel. I think eating is important for long runs though so you don't bonk.

Veil5577

When I go hiking, it's always on an empty stomach. I don't want to be caught in the middle of the woods and have a stomach attack and no bathroom nearby. So far I feel better hiking on an empty stomach, so long as I drink plenty of water.

skippygirlsmom

I run every morning fasted. If I feel like I need to eat something I might eat a half a poptart or something similar before I head out, but that has happened maybe 2 or 3 times in a year.

BlueButterfly94

I've been using runkeeper too! I also don't eat before a run, or I'll vomit. I always experience time-of-the-month-like cramping after a run though.

sevsmom

All my morning runs are fasting runs. I don't have time to eat and digest before an a.m. run....unless I get up at 3 a.m. Even my long runs are usually done sans food. Maybe a spoonful of peanutbutter and some gel packs (over 10 mile runs). Otherwise, I save the noshing for post run!!

dawnmcneil10

I started out not eating before running, was feeling fine but had so many people (other runners) telling me that it really wasn't a good idea I needed to eat some carbs aka "fuel up" so I tried that. I can tell you from experience my fasted runs feel better, I can go a further distance, keep a consistent and comfortable pace for up to 4-5 miles. If I eat 1-2 hours before I run I only go about 2 miles and I feel like my stomach shakes/feels heavy and my pace is not consistent. If I eat protein based foods before running forget it, just half a mile and I'm a slug.

Here's what works for me, I get up and have my coffee then take off for a run. Come home grab some water and a shower and then I eat breakfast which is mostly protein based.

Good luck finding your own way, don't be afraid to try things because knowing your own body and it's needs is empowering.

365andstillalive

It's all about your personal comfort. I don't like eating before I run because unless I can really give the 1-2 hours to digest, I also get the cramps and just feel sick to my stomach. But, if I'm trying to run more than a few km and I haven't eaten, I feel so sick and lethargic by the middle of my run that I end up turning home.
I'm a morning runner as well, and I've only been doing it for a few weeks. You've just got to find what works for you. I've had the most success with eating a small piece of fruit and drinking a glass of water, waiting a half hour or so and then going.

sullus

I love running fasted. Nearly every personal best I have ever had running has been after 18-24 hours fasted. I highly recommend it.

I also find that if I'm hungry before the run, I'm not afterwards.

If I try to run within a couple hours of eating, I end up getting side stitches.

ETA: I am *not* a hardcore runner .. 3 miles a pop, 3 or 4x a week.

DymonNdaRgh40

I can't eat just before a run so all my morning runs are fasted. It feels better for me as there nothing sloshing around when I'm running

VitaminAmy

I'm new to running and I can't eat within 4 hours of running or I'll double over... hopefully it'll get better with more training.
Good luck!

RunnersLament

I'm more concerned with replenishing after.

If it works for you to not eat before a run... more power to you. I eat a little bit, but that's what works for me. Experiment and find out what works for you.

After the run, have a little protein and some carbs to help your body recover more quickly.

aliakynes

I've gone 5 miles fasting without issues. Stay hydrated, pay attention to your body cues. As long as you're not running out of gas before your run is over, you'll be fine too.

If your runs start to suffer, you can try some chocolate milk beforehand. I'll do that if I wake up hungry (doesn't happen too often but once in a while, I'll feel the need).