Is It Good to Run in the Morning Before Eating?


Good to Run in the Morning Before Eating

To run or to eat?

Which one should come first in the morning? This is one of the most common questions from runners and fitness enthusiasts today. The debate whether you should eat before running or after a morning run is still on going.

Opinions and arguments are rampant which makes it difficult for most people nowadays to distinguish the truth from myth. We suggest that you to discover what works best for your body and running condition. But, if you’re just beginning, you like want a definite answer to start off right.  

To offer some certainty and clarity on the question, we have reviewed the biggest debates on the topic.

Does Working Out on an Empty Stomach Lead To Muscle Loss?

Today, this is one of the most common opinions that you will hear or read when you ask about this kind of matter. So, does working out on an empty stomach will make you lose muscles?

The statement is partially right and partially wrong. The human body is designed to store fats and sugars that allow you to function properly even if you missed your food for a few hours.

For instance, the last time you ate was dinner time. When you wake up in the morning and decided to run or jog, you can run safely because your body will use the stored fats and sugar from your dinner.

The only time that you will lose muscles is when you already utilized all the store fats and sugars in your body. However, by the time that this happens, you are likely to be already done with your run or routine.

Be aware of feeling very uneasy or dizzy, because it is a sign that you used all your stored fats and sugars. At that point, take it easy and don’t force another lap.

Is Working Out on an Empty Stomach the Best Method to Lose Weight?

running before breakfast weight loss

Running on an empty stomach is often thought as one of the best options to lose weight due to the notion that you don’t add calories in the meal while you’re still burning calories.

This is also partially true, but it is not the best method. Yes, running and working out on an empty stomach can make you shed excess calories but other factors should be considered.

Note that what matters most when trying to lose weight is the energy balance. It is not rocket science. If you burn more and consume less, certainly you will lose weight. 

However, you must make sure that your training or food consumption must be proportion. Food does fuel your body and you cannot exercise properly without any at all.

Balance intake with a high-intensity level of run or routine when trying to lose weight. Or, take it easier when you run on an empty stomach.

Does Running on an Empty Stomach Increase Your Endurance?

Of the three points, this is by far the biggest myth of all. Running or working out on an empty stomach is a bad idea for people who want to improve their overall performances.

Although there are studies and research that say otherwise, there are only certain types of fitness routines that will increase your endurance even on an empty stomach.

Even in these types of routines, there are reservations. There are strict guidelines and limits to avoid negative effects on your health condition.

If you really want to improve your overall performance, by increasing your stamina or endurance, you have to work and eat properly.

(Also read: Intermittent Fasting for Athletes: Is It a Good Idea?)

When Do I Eat?

Overall, it is up to you and your health state or condition. However, real guidance from exercise and medical specialists should be consulted first. Generally, running on an empty stomach is fine as long as you know your workout's and body's limits. This question is dependent on your fitness level.

If you are intending to run before you grab something to eat in the morning, make sure to run between 40 to 60 minutes only and never forget to drink a glass of water.

Moreover, the most recommended time to eat when you run on an empty stomach is during the anabolic window or the open window – that is in the first 30 minutes after your actual run or workout.

What Do I Eat?

Balanced eating is always the key.

Whether you are planning to lose weight or improve your performance, eating healthy and balanced meals is always the best option. Try opting for vegetable salads, eggs, and yogurt, including some protein and fiber.


The final answer: running in the morning before you eat is fine so as long as you know your own limits.

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