Is it good to run on an empty stomach in the morning?
Male, 22 years old this year. Recently started morning jogging for exercise. I would like to ask, is it okay to run in the morning on an empty stomach?
Doctor's answer (1)
Whether morning running on an empty stomach is suitable depends on the individual and should be determined according to personal physical condition and exercise goals. Running while fasting may accelerate fat burning because glycogen stores are lower, causing the body to rely more on fat for energy. However, fasting may also lead to hypoglycemia, especially among individuals with weak blood sugar regulation, potentially causing symptoms such as dizziness, fatigue, or even fainting. Additionally, prolonged fasting exercise may increase the risk of muscle breakdown, affecting both exercise performance and overall health.
To scientifically plan a morning running routine, it is recommended to decide whether to run on an empty stomach based on individual circumstances. If choosing to run while fasting, the duration should be limited to under 30 minutes, focusing on low-intensity jogging to avoid excessive energy consumption. Before running, you may drink some warm water or a small amount of electrolyte-containing beverage to help maintain hydration and blood sugar balance. If discomfort occurs, consider eating a banana or a small piece of whole wheat bread before running to provide energy. After exercising, promptly consume foods rich in protein and carbohydrates to aid in recovery.
