The age-old debate: should you run on a full stomach or with full glycogen reserves? In this article, we thoroughly evaluate the response.
It depends, as with everything in the worlds of biology and athletics. Based on your goal, it will make more or less sense depending on what you are searching for. It depends on how we are feeling, as well as how we define fasting.
What do we mean by fasting and fasting running?
First, we must define exactly what we mean by fasting. An 8-hour fast is not the same as a 16-hour fast, and because intermittent fasting is so popular, we are mixing up our training methods, which can lead to mistakes occasionally.
If you intend to run without eating, you ought to have prepared a respectable supper the night before.
The theory is that because your glycogen reserves are not fully depleted, you may afford to fast for a longer or shorter period of time depending on your experience and reserve capacity.
You can participate in the workout after an 8- or 16-hour fast. However, bear in mind that your glycogen levels are larger at 8 a.m. than they would be if you waited until 12 or 1 p.m. to break your fast. For example, it is preferable to run early in the morning if you want to go faster.
You can profit from fasting in both situations. However, you must have some expertise before attempting to train with fasts longer than 10 hours.
If the goal is strength or speed work
Your best ally is not actually fasting. If you’re seeking for high-intensity exercises like sprints, speed series, and hills, then your output will be impacted.
This does not imply that you shouldn’t occasionally workout while fasting. It is a practical approach that may be used at any season’s planning stage. However, in order to use it and avoid experiencing hypoglycemia or vertigo, you must have experience.
If the goal is fat loss or resistance work
Then you should try fasting. It shouldn’t, however, be our everyday fare. You may benefit from it anywhere from once a week to three times a week on different days. But keep in mind that the body adjusts to everything.
Fat oxidation is sped up by long-term, medium-intensity exercise after a lengthy period of fasting. Long, gentle workouts on an empty stomach make sense.
Fat loss is not the same as weight loss. Keep in mind that at the end of the day, a calorie deficit is what matters. The effort will be useless if you exercise while fasting and consume too many calories.
How to take advantage of fasting training?
If you are an experienced runner, I urge you to perform fasted intensity work as a supplement to your other training methods. Simply offer your body a new stimulation once every week or every two weeks.
On the other hand, fasting might be your ally if you commit to running long distances. In the marathon, there may be times when you won’t have enough energy and when it will be more difficult mentally. You’ll be able to handle such circumstances better thanks to this instruction.
If you want to reduce weight, you must run extremely light races lasting more than 45 to 60 minutes after at least an 8-hour fast. Additionally, aim to keep it open until 2 or 4 p.m.