Can you run on an empty stomach in the morning?

Sep 20, 2024 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

In general, running on an empty stomach in the morning is not recommended, as it may cause adverse reactions such as shortness of breath, hypoglycemia, gastrointestinal discomfort, muscle loss, and arrhythmia. If you plan to run in the morning, it's advisable to run about one hour after having a light meal. Always warm up before running to prevent sprains. After running, be sure to replenish fluids and nutrients to aid body recovery.

Generally, it is not recommended to run on an empty stomach in the morning, as it may lead to adverse effects such as breathing difficulties, hypoglycemia, gastrointestinal discomfort, muscle loss, and arrhythmia. The specific reasons are as follows:

1. Breathing difficulties: In the early morning, harmful substances in ground-level air fail to disperse effectively, resulting in heavier air pollution and lower oxygen levels, which may cause breathing difficulties.

2. Hypoglycemia: Running on an empty stomach leads to low blood glucose levels, potentially causing insufficient energy supply and symptoms of hypoglycemia such as excessive sweating, hand tremors, and palpitations.

3. Gastrointestinal discomfort: Running without eating may stimulate gastric acid secretion, leading to gastrointestinal discomfort including nausea, vomiting, and bloating.

4. Muscle loss: When running on an empty stomach, the body lacks sufficient energy sources, which may accelerate muscle breakdown.

5. Arrhythmia: During fasting exercise, fat breakdown provides energy, potentially increasing blood fatty acid concentration, placing extra strain on the heart, and raising the risk of arrhythmia.

If you wish to run in the morning, it is advisable to have a light meal at least one hour before running. Always warm up properly before starting to prevent injuries. After running, replenish fluids and nutrients to aid recovery.

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