Is running on an empty stomach in the morning good or bad for your body?

Almost everyone knows that running in the morning on an empty stomach is not good, but why do some people still insist on running in the morning on an empty stomach?

Mainly divided into the following two types of people,

The first type is young people who need to lose weight. First of all, young people have better overall physical fitness, and then they consume a little more energy when running in the morning on an empty stomach. The amount of fat is indeed greater than that consumed by a non-fasting morning run.

The reason is that because the blood sugar content in the body is low when fasting, the proportion of fat consumed by running will increase at this time, so more fat can be consumed. However, the problem also lies here. Since the blood sugar level in the human body is low when fasting, and blood sugar is the only source of energy for the brain, running on an empty stomach will further reduce blood sugar levels, causing the brain to lack necessary energy sources, which can easily lead to dizziness. , limbs are weak.

There is also a group of people who are fitness enthusiasts. Because they are already in great shape, but in order to pursue more perfect lines, they will run in the morning to brush off fat. In addition to the problems mentioned above, It is undeniable that the consumption of fat is indeed very large, but at the same time, muscle will also be lost. Of course, this is a process.

It does not mean that the fat will be consumed after running for a day or two. , the muscles will also be consumed accordingly, so why do some people say that I don’t feel that the latitude of my muscles has become smaller? It is because of the timely replenishment of water after running. Here, I will replenish it for all veterans or novices. The principle of muscles, usually when we exercise with equipment, the muscles will generally feel sore after exercise. In fact, this is due to the slight tearing of the muscle fibers during exercise. Of course, we will not feel pain, we will only feel It’s just soreness. Through rest or the supplementation of some fitness supplements, the muscle fibers will perfectly recover and proliferate again.

This is the effect of muscle gain. Why do some foreign fitness experts I know how to use steroids. The function of steroids is actually to fill the muscles with water, thereby increasing the dimension. It seems a bit off topic.

In short, if you must run in the morning, it is recommended to eat some low-calorie foods. Food, such as whole wheat bread, oatmeal, etc., do not eat until you feel full. These foods only provide you with the energy source you need to consume during exercise.

Of course I have heard My former coach said, of course, this coach is a great coach and has already joined the national team. Another way to put it is to run on an empty stomach. Because when the sugar content is insufficient, some fat will be incompletely oxidized and eventually produce partial ketones. body, and too much ketone bodies in the body can easily cause acidosis in the human body. In addition, exercising on an empty stomach can easily make people feel hungry and may cause abdominal pain, which will affect people's normal digestive function. Because of the above reasons, it is recommended that you do not exercise on an empty stomach. If you are used to exercising on an empty stomach, such as when running in the morning, you can add a small amount of carbohydrates and liquids before exercise. The above are some suggestions for fasting morning running. I hope it can help. Those who like to run in the morning also welcome everyone to put forward different opinions. Thank you for sharing and progress.

Is it okay to run on an empty stomach in the morning? It is definitely best to run in the morning on an empty stomach. Remember to drink some water before running. Don't drink too much.

You can practice for yourself whether it is more comfortable to run on an empty stomach or after eating something. After you practice it, you will know which situation is good.

It’s been almost four months since I started running. Only once did I go for a run after eating. That was also the most uncomfortable time I ran. Why was that so? After you have eaten. Food takes a while to digest in your stomach. And if you go for a run during this period, your stomach will keep dropping. If this happens often, it is easy to get gastroptosis. And you go running on an empty stomach. This won't happen.

Whether you run in the morning or at night, running on an empty stomach has many benefits. Running on an empty stomach allows you to run smoothly and smoothly. Running on an empty stomach can help you lose weight. Running on an empty stomach will not make your stomach feel uncomfortable or bloated, but of course there are disadvantages. Running on an empty stomach can sometimes cause dizziness due to low blood sugar. It is not easy to persist in running if you are in poor physical condition. Generally speaking, the advantages of running on an empty stomach outweigh the disadvantages. You can also get used to running on an empty stomach slowly.

You can also add some water before running according to your own situation. It is also possible to supplement some nutrition. Supplement in small amounts.

Generally speaking, running on an empty stomach in the morning is not very good, but for general short-distance running, running on an empty stomach is not a problem. I am a morning running enthusiast. I usually get up and stretch in the morning. I have been running for almost 5 years now, and I haven’t had any physical discomfort. But if you are preparing for a long-distance morning run, it is recommended to eat something first to ensure energy reserves.

There are always pros and cons to everything, and running on an empty stomach in the morning is no exception.

1. Advantages

a. Going for a morning run on an empty stomach is beneficial to those who lose weight. Running will consume our glycogen and there will be no energy in the morning. When supplementing, running will consume the glycogen we accumulated last night. Running on an empty stomach will increase our fat burning ratio and accelerate weight loss.

b. For office workers, time in the morning is very precious. If you run 5 kilometers in the morning every day, it usually takes 30 minutes to run. Plus the time to wash and tidy up, the time in the morning is really not enough. Yes, running on an empty stomach can save a little time. Finish the run first, and then go back to finish eating and go to work without delay. This is what I do every day.

2. Disadvantages

When we run long distances on an empty stomach, it will have a certain impact on our bodies. First of all, our stomach function will decrease and the gastric mucosa may be damaged. Another point is that without energy supply, our muscles may be slowly broken down. Over time, our physical fitness will deteriorate and our immunity will decrease. So in this case, before running, it is recommended that you eat something that can replenish energy, such as two slices of oatmeal bread, a banana, etc.

In short, whether to go for a morning run on an empty stomach should be evaluated according to your own body constitution. It is recommended that you can run on an empty stomach for short distances, and add some energy before running for long distances. , and remember not to eat too much, as this will affect your running results.

From the perspective of real life, there are indeed many people who like to run on an empty stomach, and many people even like to run long distances on an empty stomach.

However, please note that if you eat something properly before running, your entire running process will be easier.

It is worth noting that you can eat before running, but you cannot go for a run within a few minutes after eating, as this will damage your body.

From the perspective of health and comfort when running in the morning, it is recommended to eat properly about 90 minutes before running, so that food can be properly digested, which can provide sufficient energy for subsequent running and avoid Feeling hungry during subsequent runs. If you particularly like to run in the morning, this method of eating will be healthier than fasting and is suitable for people who like to run in the morning on an empty stomach.

First of all, if you plan to run within an hour in the morning, you don’t need to eat before, just run on an empty stomach.

Secondly, if your morning run takes more than an hour or you are preparing for a quick morning run, it is recommended to get up an hour early and then set aside a certain amount of time for breakfast. You don’t need to eat too much. A breakfast of 300 to 500 calories can basically provide the energy needed for exercise.

The breakfast choices should be diverse and nutritious. For example, a banana with a multigrain steamed bun, a bowl of oatmeal whole grain porridge with an egg is a good pre-exercise snack.

It is recommended to drink 180-240 ml of purified water after getting up to promote body metabolism and provide sufficient media for the body. If you don’t drink water, you can also choose functional drinks appropriately. Water is as important as food.

Running is a good activity. It is recommended to prepare a pair of comfortable running shoes. Since your feet will swell to a certain extent during running, the running shoes should be larger than the normal shoe size. About half a size larger, the extra space can effectively prevent blisters that may be caused by swollen toes and friction. For the purpose of comfort and safety, please remember that shoes are very important when running.

Warm-up is very important for all kinds of sports. If we neglect warm-up exercise, we will often feel muscle stiffness and discomfort in the early stages of exercise, and more commonly, it will cause bifurcation.

You should warm up before running. Proper stretching of muscles is very important. It is recommended to walk quickly, jump in place, jog or raise your legs before running.

When it comes to running, it is recommended that you always choose it, but you must run scientifically and healthily. Running on an empty stomach is fine, but you must pay attention to your physical condition; for healthy running, warm up reliably and choose a pair of safe sports shoes. I hope you all You can run healthily.

Running is a good way to exercise. In life, I prefer running at night. Of course, this is a matter of personal habits. So is it really good to run in the morning on an empty stomach? Regarding this issue, I would like to give you some advice through my own experience.

I have heard this theory a long time ago: after a night of sleep, the body's glycogen reserves will reach a low point. At that time, once some physical exercise is performed, it will be easier to mobilize fat, and That is to achieve better fat burning efficiency.

One: Drink only water on an empty stomach and then start running

After waking up, drink some water and start your running exercise. After less than one kilometer, I felt weak. I must have been used to eating breakfast. After I continued to exercise, I felt some dizziness and stomach discomfort, and had a very obvious hypoglycemia reaction, so I only ran for less than two days. I went home after 10 kilometers

2: I drank a sports drink on an empty stomach and brought some bread

In order to change the embarrassing exercise state before, this time I first I drank a few sips of sports drinks, added some sugar, and then continued training. After running two kilometers, I felt a little hungry, so I ate the bread in my backpack. I felt good, and finally ran about 5 kilometers. Went to work

Three: Eat half full after getting up early

Because I got up early, I ate a glass of milk, two small breads, and a banana, so I went out I feel that my competitive state is very good. Although I only ran five kilometers due to time issues, my mental state in the morning is better than the previous two situations

1: Personal Sharing my experience, I think it is more suitable for me to simply eat some food and then do running exercise

2: I think if the running time is less than 30 minutes, just add some sports drinks. If the running time is more than 30 minutes For those who are 50 minutes old, you need to eat something simple in the morning. You don’t have to eat too much, but running for so long on an empty stomach is too harmful to the body. At least for people like me who eat breakfast regularly, it is unacceptable.

Continuous sharing of health knowledge, I hope it will be helpful to you, welcome to pay attention!

After a night's rest, all functions of the human body are still recovering and in an absolute fasting state, which places higher demands on the body. Exercise at this time naturally places higher demands on the body, and requires stronger mobilization and stimulation of functions, which can improve the body's ability to quickly mobilize. At the same time, due to the fasting state, the proportion of fat metabolism for energy supply during exercise is higher, which is beneficial to fat loss. Similarly, since fat is mainly used to supply energy, exercise intensity cannot increase, which is not conducive to improving athletic performance. Therefore, morning exercises are mainly adaptive training, such as low-to-medium intensity aerobic, stretching, light technical training, etc. High-intensity training is usually not arranged.

For office workers, morning time is relatively more convenient to arrange, and you can have a whole block of time to exercise. Most people exercise more for physical health or to lose fat and get in shape, rather than pursuing performance. Then arrange a certain time for training in the morning, and the effect is still very good. However, we must also follow the principle of gradual progress. Start with a short jog first, and gradually increase the speed and duration of running according to the body's reaction to allow the body to adapt. In addition, before running, you can drink a glass of warm water, eat a few cookies, etc. to replenish water and sugar, and then arrange a warm-up time of 5 to 10 minutes to activate the major joints and muscle groups; rest for 30 minutes after finishing the run Then eat breakfast after running to avoid eating right after running, which will increase the burden on the gastrointestinal tract.

Another advantage of running in the morning is that the stomach and small intestine (upper abdomen) are in a state of emptying at this time, and the burden on the body is relatively lighter, making it easier to run.

Especially for some people who are used to getting up early to defecate, running after defecation will make the body feel more relaxed and make running more comfortable.

However, running in the morning is not suitable for the elderly and people with cardiovascular health problems, and accidents are prone to occur. In addition, for diabetic patients, it is not recommended to exercise on a completely empty stomach, as it can easily induce hypoglycemia.

Therefore, for healthy people, running in the morning is also a good choice, just be prepared. For some special groups of people, caution is needed.

Greater than love, let me tell you whether it is good to run on an empty stomach in the morning. First, you need to determine your physical condition, and second, you need to determine the effect you want to achieve by running on an empty stomach. Let’s first talk about why you need to determine your physical condition first. Some people have very good physical fitness and don’t have much of a problem. If you have hypoglycemia, low blood pressure, digestive system diseases such as gastric ulcer, gastritis, enteritis, etc. It is not recommended to run on an empty stomach in the morning, as this will aggravate the damage to the body. You can drink a little less gruel about an hour and a half before your morning run, just a few mouthfuls. This will not affect your exercise effect and will not cause injuries due to exercise.

Let’s talk about the effect you want to achieve. Judging from the questioner, he wants to lose fat quickly. Let’s talk about this category first. As mentioned above, if you are in good physical condition, you will lose fat faster this way, because the order of energy supply to the body is glycogen → fat → protein. OK because we haven't eaten all night (don't eat too much the night before). There is basically very little glycogen in the body (feeling hungry). At this time, if we do a moderate amount of aerobic exercise, we will start to use your energy reserves (yes, it is fat). Therefore, if you want to lose fat, morning running on an empty stomach is very effective. Remember to stretch after exercise! About an hour after exercise, add some protein and salt (it’s OK if it contains sodium ions), trace elements, and some low-sugar sports drinks. Then eat two eggs and a piece of whole-wheat bread. Morning run completed.

Let’s talk about the second category. Friends who want to gain muscle, if your body fat rate has dropped below 15%, it is not recommended to run on an empty stomach in the morning. If the amount and intensity of exercise exceed As your body's functions adapt to the range, your protein will be lost and your muscle reserves will be reduced. Because when the intensity of exercise is high, the speed of fat decomposition for energy cannot meet the consumption. The brain will think that you are in urgent need of energy now, and will decompose protein as supplementary energy and decompose fat to provide you with energy at the same time. This is not conducive to muscle building and shaping.

Is it okay to run on an empty stomach in the morning? For me it's the best choice.

Why I like running on an empty stomach in the morning

The biggest advantage of running in the morning is that it is easier to keep time. Running as soon as you wake up has become a habit and will never be forgotten. Ensuring attendance is my favorite and only thing choice.

Running on an empty stomach is the best for me. I only need to drink a sip of water before I feel full in the morning. I want to use running to eliminate moisture from my physical strength. Elderly people have a lot of moisture. People over 55 years old The moisture is very heavy. Running ten kilometers a day can consume 610 calories and sweat 1.4 to 1.8 pounds. That's all the moisture I can get rid of. This is also my motivation for running.

I didn’t feel hungry or powerless after the run, because I was running close to ultra-jogging, and the pace was only 7 minutes/km. It was a warm-up run, and there was no need to warm up or stretch. It was quite a fast pace. Save yourself the trouble and eat an egg sometimes. But rarely eat.

Nowadays, everyone knows about health care, and various health care methods have emerged, such as running, walking, Tai Chi, dancing, singing, dancing, mountain climbing, etc., there are many kinds of methods. Each method has its pros and cons, and has a certain range of adaptability and adaptability to different physiques. Is it good to run on an empty stomach in the morning? This also depends on the individual's physical constitution, which varies from person to person. Only proper exercise is conducive to health care.

For those who are overweight, need to lose weight, or have too much fat in their body, running on an empty stomach in the morning can help consume a lot of fat and is effective in losing weight. People with fatty liver can benefit from it through morning exercise. Running on an empty stomach can also effectively break down fat and reduce the damage caused by fatty liver to the human body. However, people with hypoglycemia should pay attention to running on an empty stomach in the morning to prevent fainting and shock. This exercise method is not suitable for most people, especially those who are not in good health. Good people are harmful but not beneficial. Running on an empty stomach in the morning is very harmful to the body and may cause diseases. Do not run on an empty stomach in the morning. Drink a glass of water before running.

After a night of body fluid consumption, the human body loses a lot of body fluids and the blood becomes thicker. The body urgently needs to replenish nutrients and water. In this way, running will consume more body fluids. Some people already have blood lipids. People who are thicker will become thicker, which can easily cause blood stasis. People with high blood pressure, diabetes, cardiovascular and cerebrovascular diseases, hyperthyroidism and insufficient Qi and blood are very prone to accidents. I wanted to use it to increase physical fitness, but I didn't know it. If you hurt yourself, you can look at the people around you. In the past few years, those people who ran and jumped in the morning are not in good health now. Some of them can no longer run or jump. Proper exercise can help. Benefits, too much exercise can be counterproductive.

It is better to exercise half an hour after a meal, or to walk. Running will consume a lot of energy and water. Excessive exercise is harmful to the body. Look at those athletes and their injuries caused by practicing. People who have too much physical energy will end up in poor health; people with high blood pressure, diabetes, and cardiovascular and cerebrovascular diseases will benefit from more activities after meals, but whether they are running, dancing, mountain climbing, or walking violently, they should sweat slightly as a sign of good health. It is advisable to remember to sweat profusely, as this will be counterproductive and even more harmful to the body.

Young people have strong physical strength and have more calories in their bodies. Especially now that living conditions are better and most of them are over-nourished, they can choose to exercise with a high amount of exercise, such as the rampant walking that is now on the rise, which is better for young people. An activity, but it should also be done step by step, and it is better to sweat slightly.

The elderly should choose a small amount of exercise, mainly walking. They can also dance and practice Tai Chi. Walking is the best exercise and is suitable for older people and people with weak constitutions. Breakfast and dinner The activity will be better after half an hour. The distance of walking can be determined according to your own physical condition. Those with better physical condition can walk farther, and those with weak physical condition can walk closer. Find the exercise method that suits you. Persistence in the long term will have a great effect. Good health care effect.

Life lies in movement. People have two legs for walking. Walking is the best way to exercise, but you must ensure adequate nutrition. Some injuries caused by sports are caused by unbalanced nutrition and unreasonable living. , Insufficient Qi and blood and blood stasis will damage the knees and bones.

Morning running on an empty stomach is very effective in reducing fat. As long as you run on an empty stomach in a reasonable manner, it will be beneficial to your health.

The author does not recommend morning running on an empty stomach. At least consume a small amount of carbohydrates to replenish the energy consumed overnight, especially for patients with hypoglycemia.

The biggest benefit of running in the morning on an empty stomach is fat loss, and the fat loss effect will be 20% to 30% higher than that of running at night. There are also many things that need to be paid attention to when running in the morning on an empty stomach: you need to warm up for a few minutes more than usual running, and if you have shortness of breath during running, you need to stop running immediately.

The author believes that morning running on an empty stomach is a benefit for people who want to lose weight and gain muscle. After a night of energy consumption, running in the morning on an empty stomach can better consume body fat. But be careful not to do high-intensity running training for too long. If you are a runner novice, jogging is the most suitable, otherwise it will easily lead to breathlessness.

Running in the morning on an empty stomach requires adequate preparation. Replenish water 15 minutes before running, and also need to fully warm up. The warm-up time is 8 to 10 minutes, which can allow your muscles and joints to move and your mind to clear up.

When running, don’t pay too much attention to running volume and pace. Generally, jogging is most suitable.

The author is very uncomfortable with fast running in the morning. Once I ran 5 kilometers in 22 minutes (3.5 kilometers uphill and downhill), and it was a bit uncomfortable to breathe. If you run at night, you will only be out of breath but not have difficulty breathing.