Running In The Morning On An Empty Stomach, The 3 Most Common Myths

Running In The Morning

Some would not do it at any other time of the day and there are those who begin to feel weak at the very idea. Let’s see together what are the advantages – for those who feel like it – of running early in the morning before starting the day and let’s see if the skeptics would do better to change their minds and try the fasting run.


It is not uncommon to find those who think that, without the right amount of carbohydrates and sugars, the body draws on muscle protein during a workout, thus reducing its mass. The body stores glucose (sugars) in the form of glycogen in the liver and muscles. During the night, the insulin level (which contributes to the absorption of sugar into the cells and prevents muscle loss) and the glycogen level of the liver decrease, but thanks to this process the body still has stores of muscle glycogen. So, during a morning run, the body initially draws its energy from this source and not from the muscles.

With prolonged training, however, the stores of glycogen and carbohydrates present in the muscles will decrease and the body will have to draw on other sources, such as fatty acids. Proteins (amino acids) will only be used with an increase in intensity, but at this point in the run you will feel fatigued and dizziness which will still invite you to stop training. So only with prolonged training, the body will draw on proteins (amino acids) and therefore on muscle mass.


Another common misconception is that training on an empty stomach helps to consume fat reserves and therefore lose weight. Of course, fatty acids are also used in this case, but this factor is not decisive for weight loss. However, it all depends on the duration of the training and the intensity: during an activity such as interval running, the percentage of energy produced by burning fat will be much lower. And the equation that counts is always the same: to lose weight you need to consume more calories than you ingest, so if the goal is to lose weight, you should prefer a high-intensity workout instead of running on an empty stomach, which would not allow a long endurance. By training on an empty stomach, the percentage of energy produced by burning fat is quite high, but the calorie consumption is low if it is a low-intensity workout.


For those who are beginners and aim to improve results, fasting workouts may not be ideal: in this situation, you do not have the energy to give your best and consequently, the intensity and duration of the workouts would suffer. . Better to focus on high intensity and quality test with the right energy supplies.

Instead, the opposite has been shown in the case of professional athletes, for whom workouts performed with low glycogen reserves bring positive results. The body thus learns to optimize metabolism to increase endurance by using only the glycogen stores present. However, there is no evidence that this leads to better performance, and exercising regularly with low glycogen stores could harm your health in the long run.

While there are more effective ways to lose weight or increase stamina, running on an empty stomach can bring some variety to your workouts and is particularly suitable for those who want to train before breakfast.


  • Run between 40 and 60 minutes, depending on your level of preparation.
  • Go for a low-intensity run, at a recovery or conversation pace.
  • Drink a glass of water before you start running.


for breakfast following your workout, take advantage of the so-called anabolic window for 30 minutes after your workout. During this time, your body absorbs nutrients faster than usual, fully replenishing its reserves.

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