Fasted running
JenniDaisy
Posts: 526 Member
I run 5 times a week; 2.5mi Tues, Weds and Thurs, with longer runs of 4-5 miles on Saturday and Sunday. On my weekday runs I go after work, so about 3 hours after a small lunch of couscous or pasta, but on the weekends I usually go in the morning without eating anything. As my runs get longer I'm concerned I might not be fueling myself properly.
The problem is the two attempts of me eating before a run (first was a boiled egg, second was a protein shake) ended up with me having to stop to puke, It seems my body can't cope with digesting anything as I'm running. Am I doing myself any harm working out after not eating for 8+ hours? Should I keep trying to eat something and just power through the puke?
The problem is the two attempts of me eating before a run (first was a boiled egg, second was a protein shake) ended up with me having to stop to puke, It seems my body can't cope with digesting anything as I'm running. Am I doing myself any harm working out after not eating for 8+ hours? Should I keep trying to eat something and just power through the puke?
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Replies
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With runs of that length you don't really need fuel beforehand unless it works for you. I regularly run 3-4 miles right after waking up, fasted. When you get into the longer runs, you'll either need something on your stomach (maybe a banana, something easy to digest) or some gummy bears in your pocket. Me, I like my short runs and I save the fuel for after.0
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Just do what works for you. 4-5 miles isn't a huge distance and many people would be able to run this far fasted without problems. Just make sure you have some breakfast shortly afterwards, including some protein to help with muscle recovery.0
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Fasted LISS? Sounds like a recipe for muscle loss and high cortisol levels.
If your goals are centered around running then eat a healthy meal an hour or so before you run. If your goals are centered around body composition then eat a meal an hour before you train and stop running. Instead, lift weights and do HIIT. I would recommend a heavy bag, prowler, sledge hammer, kettlebell or a heavy carrying implement (this could just be a big rock) for your HIIT.0 -
Fasted LISS? Sounds like a recipe for muscle loss and high cortisol levels.
If your goals are centered around running then eat a healthy meal an hour or so before you run. If your goals are centered around body composition then eat a meal an hour before you train and stop running. Instead, lift weights and do HIIT. I would recommend a heavy bag, prowler, sledge hammer, kettlebell or a heavy carrying implement (this could just be a big rock) for your HIIT.
I have distance running goals, so I won't be stopping running any time soon. Not all of us want to be powerlifters, bro.0 -
Fasted LISS? Sounds like a recipe for muscle loss and high cortisol levels.
If your goals are centered around running then eat a healthy meal an hour or so before you run. If your goals are centered around body composition then eat a meal an hour before you train and stop running. Instead, lift weights and do HIIT. I would recommend a heavy bag, prowler, sledge hammer, kettlebell or a heavy carrying implement (this could just be a big rock) for your HIIT.
I have distance running goals, so I won't be stopping running any time soon. Not all of us want to be powerlifters, bro.
High five.0 -
Try something simpler like juice or fruit IF you feel it's harder to do on the weekends. Eating/drinking something hard to digest while doing exercise is tough for some. Or try eating something 1 hour before your run.I run 5 times a week; 2.5mi Tues, Weds and Thurs, with longer runs of 4-5 miles on Saturday and Sunday. On my weekday runs I go after work, so about 3 hours after a small lunch of couscous or pasta, but on the weekends I usually go in the morning without eating anything. As my runs get longer I'm concerned I might not be fueling myself properly.
The problem is the two attempts of me eating before a run (first was a boiled egg, second was a protein shake) ended up with me having to stop to puke, It seems my body can't cope with digesting anything as I'm running. Am I doing myself any harm working out after not eating for 8+ hours? Should I keep trying to eat something and just power through the puke?
A.C.E. Certified Personal/Group FitnessTrainer
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Been in fitness for 30 years and have studied kinesiology and nutrition0 -
Fasted LISS? Sounds like a recipe for muscle loss and high cortisol levels.
If your goals are centered around running then eat a healthy meal an hour or so before you run. If your goals are centered around body composition then eat a meal an hour before you train and stop running. Instead, lift weights and do HIIT. I would recommend a heavy bag, prowler, sledge hammer, kettlebell or a heavy carrying implement (this could just be a big rock) for your HIIT.
I have distance running goals, so I won't be stopping running any time soon. Not all of us want to be powerlifters, bro.
Maybe you should have read my entire statement before responding, bro.
"If your goals are centered around running then eat a healthy meal an hour or so before you run."0 -
I find if you want to fuel for a long run try eating approx. 40g of carbs and 20g of Protein about 1.5 hours before the run. This will give your body time to take in the food and you shouldn't feel the food during your run.0
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I run 5 times a week; 2.5mi Tues, Weds and Thurs, with longer runs of 4-5 miles on Saturday and Sunday. On my weekday runs I go after work, so about 3 hours after a small lunch of couscous or pasta, but on the weekends I usually go in the morning without eating anything. As my runs get longer I'm concerned I might not be fueling myself properly.
The problem is the two attempts of me eating before a run (first was a boiled egg, second was a protein shake) ended up with me having to stop to puke, It seems my body can't cope with digesting anything as I'm running. Am I doing myself any harm working out after not eating for 8+ hours? Should I keep trying to eat something and just power through the puke?
Definitely don't "power through the puke." Eating and then tossing it up is worse than not eating.
I don't think you are doing yourself any harm by not eating prior to running when the distances are 5 miles or less. I would definitely suggest drinking some water first. Unless you eat something really simple (like an energy gel, sports drink, etc) then it won't digest fast enough to be of help.
My experience is that my long training runs in the morning are better if I eat something before. I've tried several different things.
There are some great specialty foods that work really well for me. I really like a Honey Stinger Waffle before a really long run (10+ miles) or a Grab the Gold bar. However... those are expensive and I have to make a special trip to get them. I usually only get those for a race. I want to make sure I have something easy.
My go to meal before a long training run is either a peanut butter & jelly sandwich or Nutella on honey wheat bread. I'm not trying to be full, just not empty either.
For those longer runs, maybe experiment with some simple foods to see what works for your body. Try a small portion. A few almonds or a banana (or even half).
Once my long runs go over 8-9 miles, I start thinking about nutrition during the run. I don't run more than half marathons these days so an energy gel (Huma is my favorite) does the trick.0 -
I run in the morning before eating, I just don't do well with food in my stomach.. Glass of OJ is about all I have.
For long runs, anything from 8 miles and on, I use GU chomps for fuel.
I have a high protein snack after my run.0 -
I have been running up to 10 miles on Saturdays without having eaten anything with no problems so far. I run first thing in the morning, so eating 1-1.5 hours before is not a possibility. I run shorter distances during the week at the same time without eating also. Try both ways and see what works best for you. I prefer to run on an empty stomach, but fuel may help you feel better and achieve your goals.0
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I don't think there should be an issue. I regularly do fasted workouts, not for weight management but for specific performance goals (i.e. fat Vs. carb utilization).
This only really works in submaximal workouts - the more strenuous they are, the more carbs are needed. So if you're doing sprints you'll burn through your glycogen in no time and the quality of your workout is likely to suffer. If, on the other hand, you're doing a moderate workout you can go on for a good while using mostly fatty acids. I regularly do "tempo" rides at about 70% for two hours without fuelling.
That said, your choice of pre-workout food is poor. You want something that will empty really quick. Very close to a race the only thing I'll have is very simple carbs, like gels, white bread and sports drink. Anything high in fat and/or protein will sit for a bit. I learned this the hard way eating a PBJ sandwich before a hard workout - even though I can totally eat them during a moderate ride and even the "easier" bits of a race.
1 hour, for me, is not enough to digest a normal "meal" if it's going to be a hard workout. for things up to 3 h before a race I only consume 100 - 150 cal per hour I have available for digestion.0 -
Lofteren-OP's entire post is about RUNNING.
perhaps YOU didn't read the entire post!
Running, yes. However, OP didn't state WHY he was running. I repeat:
"If your goals are centered around running then eat a healthy meal an hour or so before you run."
I was merely giving an option for each the possible reasons OP had for running. Is this difficult to understand?0 -
Lofteren-OP's entire post is about RUNNING.
perhaps YOU didn't read the entire post!
Running, yes. However, OP didn't state WHY he was running. I repeat:
"If your goals are centered around running then eat a healthy meal an hour or so before you run."
I was merely giving an option for each the possible reasons OP had for running. Is this difficult to understand?
WTF? Seriously? I think some remedial reading comp education is in order.
Lofteren is correct. If the runner's goals are centered around running, properly fueling for the requisite intensity sessions is required. How is that so hard to understand?0 -
I have run a half marathon fasted--from what I have read you should be fine for fasted long runs until they get to the 18 mile plus distance. Our livers store lots of glycogen and our muscles carry some as well. How long are your morning fasted runs?
I also can't eat then run. I have to have at least 3-4 hours after eating before I run, longer for large meals.0 -
I have run a half marathon fasted--from what I have read you should be fine for fasted long runs until they get to the 18 mile plus distance. Our livers store lots of glycogen and our muscles carry some as well. How long are your morning fasted runs?
I also can't eat then run. I have to have at least 3-4 hours after eating before I run, longer for large meals.
Only 4-5 miles, but I have a 10k in November, so I'm currently working towards 6 miles and then further.0 -
Fasted running is not a problem, up to a point. My preference is to hydrate with a quart of water 30 to 60 minutes before a run and eat afterwards. My typical weekday runs cover about 7 miles in an hour, and my weekend runs last 90 to 200 minutes. If I run longer than about 90 minutes, I will plan on carrying water and Gu chomps for hydration and electrolytes. For my weekend runs, I will often have a protein bar and a protein shake at least an hour before hydrating and then running. If I eat an actual meal (usually a 3 egg omelet with cheese) I will follow up with my hydration and wait at least two hours before running. The key is to find what works for you. Eating immediately before your run doesn't seem to work. Try just hydrating 30 to 60 minutes before hand instead. As they say, "Your results may vary."0
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I run up to 10 miles without eating before hand. For runs over 6 miles, I carry a bottle of sugar water with me and sip it (volvic touch of lemon and lime), just to keep me going!
If I'm running over 10 miles, I have a small breakfast about 2 hours at least before it, otherwise I get really bad stitch!0 -
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Heres an idea. Turn your MapMyRun (or whatever app you use on) and start running in a fasted state. Run until you collapse.
Then you know how far you can run in a fasted state. Dont run past that point.
You dont like that idea? Try the reverse. Eat a meal before you run (first an hour). Turn your MapMyRun (or whatever app you use on) and start running until you puke. Write down the distance. You can adjust eating earlier and earlier before your runs and/or also run further until which time you puke again.
Otherwise you will just keep getting random answers from power lifters, SAHM and Ice Cream Truck drivers all of whom are not you. You have to figure out what works for you.
Hope that helps0 -
I do 6.5 miles on Tue & Thur at 5am fasted with no problems, but take regular water breaks along the way. Weekend long runs over 10 miles I do need to bring some raisins, dried cranberries, etc. for some fuel midway otherwise I feel the lag at the end (did a 12-mile fasted run and definitely felt pooped at the end). There's no way I can eat a meal before runs, but that's what works FOR ME. Figure out your optimum plan accordingly.0
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Lofteren-OP's entire post is about RUNNING.
perhaps YOU didn't read the entire post!
Running, yes. However, OP didn't state WHY he was running. I repeat:
"If your goals are centered around running then eat a healthy meal an hour or so before you run."
I was merely giving an option for each the possible reasons OP had for running. Is this difficult to understand?
WTF? Seriously? I think some remedial reading comp education is in order.
Lofteren is correct. If the runner's goals are centered around running, properly fueling for the requisite intensity sessions is required. How is that so hard to understand?
When this poster commented the OP should stop running and start lifting. Comments to follow indicate that OP is not interested in lifting but was instead asking about fasted running. .
Somehow that point was clearly missed. So the difficulty in understanding lies elsewhere.0 -
If I'm doing a straight run (and not a tri) that is over an hour, I can't eat anything heavier than a banana before I run (and that needs to be at least 30 minutes before, preferably an hour). I don't eat anything before my run if it is under an hour.
For runs over an hour (or tris), I find my stomach actually prefers liquid fuel vs anything solid (although I can do stuff like Clif Shot Blocks or Gu Chomps on the bike). I've found my best fueling to be Heed dissolved in water...or even full calorie Powerade or Gatorade - on the bike, one water bottle has Heed, the other plain water...on runs, I'll carry Heed in my hydration pack, and grab plain water at water stops (I plan my long training runs to make at least 1 pass by my house and will leave a bottle of plain water near my car to take a couple of swigs when I go past the house). I'll also use salt tabs before long runs/rides (especially in hot weather).0 -
Your body can easily handle 2 hours of fasted running. I do it all the time. My typical morning runs are 6 - 8 miles. They're always done in a fasted state. If it's going to be much over 10 miles I might have a banana or something small before and I'll carry a gel with me just in case I need a mental pick me up.
I've done 16 mile runs without eating breakfast and nothing more than a cup of cold coffee before I started. I felt fine. Honestly the temperature outside affects my run more than what I ate before I ran.0 -
Am I doing myself any harm working out after not eating for 8+ hours? Should I keep trying to eat something and just power through the puke?
No, actually you're training your body to more easily convert fat to fuel. Your body won't start sucking up your precious muscle gains either. That's a myth.0 -
OK! Here is my skinny on fasted and unfasted running.
First some fueling tips if you do decide to eat before running.
Try different things. Different people react to different foods differently. You want to experiment in training runs so you know what works and doesn't work as you prepare for races. When you find something that works, you gonna want to replicate that before a race. This includes your day before pre-race meal.
Eating too many calories before a run can lock up your stomach pretty bad and cause discomfort. As you run, blood is being diverted to the areas that require oxygen and liver glycogen and fat absorption during your run. This blood is diverted away from other functions such as digestion. I go by Runner's World Big Book of Marathon and HM Training. 600 calories approx 3 hours before a big run in simple carbs or 200 cals 1 hour before. As you are running, 100 cals 30 minutes into the run and 45 minutes thereafter.
Why fuel up as you are running? As your body uses the anaerobic system (burning fuel without the presense of oxygen) you will be burning up your internal carb stores (glycogen). You have a limited supply. Different people have different levels and it depends how intense you run, but for most experienced runners, they should be able to run 15-20 miles and even beyond without worry of bonking (clearing out their glycogen supply). Running way beyond your aerobic threshold or poor training may cause you to bonk much sooner. The idea is to supplement the amount of glycogen you use up as you run but not replace it all together during the run. If you bonk too fast, then you are running faster than you should for your goal distance.
If you run at a pace that is below your aerobic threshold (burning fuel in the presense of oxygen) then your fuel supply relies more on your internal fat storage as opposed to glycogen. Your body (in comparison to gycogen) has a virtual endless supply of fat to fuel long term activity.
So this leads us into training and especially fasted training.
If you have long steady training runs that you rely on your aerobic system, your body will begin to learn to rely more on fat burning as opposed to glycogen burning. Training fasted during these runs will slowly deplete your glycogen and will stimulate growth in this area. In other words, your body will soon learn to store more glycogen for future runs. As you sleep, your body begins to use up and lower your blood sugar. When your blood sugar goes below a certain point, it may either use fat or glycogen to fuel your bodies survival mechanisms as you sleep. If you train to rely on fat burning, your body will burn less glycogen but it will burn some glycogen none the less. So unless you eat something in the morning before you run, you will have diminished glycogen stores.
This could be a good thing tho if you don't mind diminished performace in trade for stimulating growth.
At a certain point, your body will experience diminished returns and poor performance will outweigh the benefits of stimulating the growth of glycogen storage. But in the beginning of the training season, the diminished supply of blood sugar and glycogen during fasted runs will take some getting used to as your body learns to power from your fat storage and aerobic system.0 -
Just eat a banana and go. You might feel hungry, but you're not gonna die. One could theoretically go an entire marathon on a banana, just sayin.0
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I run in the morning before eating, I just don't do well with food in my stomach.. Glass of OJ is about all I have.
For long runs, anything from 8 miles and on, I use GU chomps for fuel.
I have a high protein snack after my run.
Just to be clear: drinking OJ before a run is "eating". It can be a good way for some people to "eat" before exercise.0 -
OK! Here is my skinny on fasted and unfasted running.
First some fueling tips if you do decide to eat before running.
Try different things. Different people react to different foods differently. You want to experiment in training runs so you know what works and doesn't work as you prepare for races. When you find something that works, you gonna want to replicate that before a race. This includes your day before pre-race meal.
Eating too many calories before a run can lock up your stomach pretty bad and cause discomfort. As you run, blood is being diverted to the areas that require oxygen and liver glycogen and fat absorption during your run. This blood is diverted away from other functions such as digestion. I go by Runner's World Big Book of Marathon and HM Training. 600 calories approx 3 hours before a big run in simple carbs or 200 cals 1 hour before. As you are running, 100 cals 30 minutes into the run and 45 minutes thereafter.
Why fuel up as you are running? As your body uses the anaerobic system (burning fuel without the presense of oxygen) you will be burning up your internal carb stores (glycogen). You have a limited supply. Different people have different levels and it depends how intense you run, but for most experienced runners, they should be able to run 15-20 miles and even beyond without worry of bonking (clearing out their glycogen supply). Running way beyond your aerobic threshold or poor training may cause you to bonk much sooner. The idea is to supplement the amount of glycogen you use up as you run but not replace it all together during the run. If you bonk too fast, then you are running faster than you should for your goal distance.
If you run at a pace that is below your aerobic threshold (burning fuel in the presense of oxygen) then your fuel supply relies more on your internal fat storage as opposed to glycogen. Your body (in comparison to gycogen) has a virtual endless supply of fat to fuel long term activity.
So this leads us into training and especially fasted training.
If you have long steady training runs that you rely on your aerobic system, your body will begin to learn to rely more on fat burning as opposed to glycogen burning. Training fasted during these runs will slowly deplete your glycogen and will stimulate growth in this area. In other words, your body will soon learn to store more glycogen for future runs. As you sleep, your body begins to use up and lower your blood sugar. When your blood sugar goes below a certain point, it may either use fat or glycogen to fuel your bodies survival mechanisms as you sleep. If you train to rely on fat burning, your body will burn less glycogen but it will burn some glycogen none the less. So unless you eat something in the morning before you run, you will have diminished glycogen stores.
This could be a good thing tho if you don't mind diminished performace in trade for stimulating growth.
At a certain point, your body will experience diminished returns and poor performance will outweigh the benefits of stimulating the growth of glycogen storage. But in the beginning of the training season, the diminished supply of blood sugar and glycogen during fasted runs will take some getting used to as your body learns to power from your fat storage and aerobic system.
If fasted running causes the body to learn to store more glycogen, it will become increasingly difficult to do fasted running, n'est-ce pas? ????0 -
Just eat a banana and go. You might feel hungry, but you're not gonna die. One could theoretically go an entire marathon on a banana, just sayin.
this..for very long runs, you can bring along a few gels or your favorite running fuel.
also, for a reduced noise level, I would recommend you check out the long distance running group..0
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