CAN YOU RUN WHEN INTERMITTENT FASTING?

In the ever-evolving world of fitness, Intermittent Fasting has emerged as a compelling lifestyle choice.

For runners, the big question looms: does fasting enhance, or impede performance?

Join me as I explore the synergy between running and intermittent fasting. Are there benefits to fasted runs? What about potential risks? How does it affect the attainment of your health and fitness goals?

Let’s lace up and explore the fascinating intersection of running and Intermittent Fasting, and if it’s a stride worth taking.

Quick Look.

We all love the fantastic health and fitness benefits that come with running, and many of us are aware of the wonders of Intermittent Fasting, which have been proven through loads of studies and research.

But here’s the real question: should we be doing both at the same time? Are there any special advantages for us runners, or is it better not to mix the two?

In this post, I’m diving deep into the pro’s and cons of running while also practising Intermittent Fasting.

Wondering how this lifestyle choice impacts your running goals? You’re in the right place. Here’s a glimpse of what lies ahead:

• Understanding Intermittent Fasting: There are many forms of IF, let’s take a look at the most popular fasting methods, including the 16:8, 5:2, OMAD, and more.
• Unveiling the Benefits: I delve into the numerous advantages of IF, such as improved insulin sensitivity, heart health, autophagy, and potential weight loss.
• What Are the Disadvantages For Runners: How does running while fasted affect your performance, and the attainment of your goals.
• Tailored Running Advice: Discover customised tips for short-distance and long-distance runners, including the optimal timing for your runs within your fasting window.
• Navigating Challenges: Learn the dos and don’ts of running when Intermittent Fasting, ensuring you maintain energy levels and prevent pitfalls.
• FAQ Session: Addressing common questions, dispelling myths, and offering clarity on running while Intermittent Fasting.

By the end of this article, you’ll gain profound insights into how Intermittent Fasting can influence your running routines and its long-term effects on regular exercise.

Together, we’ll explore the possibility of these two practices coexisting as a lasting lifestyle choice. As a long-term runner who has been practising Intermittent Fasting for many years, I will share with you my thoughts on how the two should be managed.

What Is Intermittent Fasting?

Intermittent Fasting (IF) should not really be viewed as a diet, let’s consider it more of a lifestyle. More correctly, it’s a pattern of eating that focuses on when you eat rather than what you eat.

The concept revolves around alternating periods of fasting (not consuming calories) with periods of eating. Unlike traditional diets that prescribe specific foods or caloric restrictions, IF cycles between periods of fasting and eating without any strict guidelines on food choices.

The most popular method is the 16:8, where you fast for 16 hours and eat during an 8-hour window. Other approaches include the 5:2 method (eating normally for five days and drastically reducing calories for two non-consecutive days), and the OMAD method (One Meal a Day, where you eat all your calories in one large meal).

During the fasting period, the body depletes stored glycogen and begins to burn fat for energy. This process not only aids in weight loss but also triggers cellular repair and autophagy, where the body removes damaged cells and regenerates new ones. Additionally, fasting can enhance insulin sensitivity, reduce inflammation, and potentially lower the risk of chronic diseases.

Intermittent Fasting is versatile and adaptable, making it popular among people seeking improved health and mental clarity. It’s not just about the physical benefits; IF often leads to a mindful and intentional approach to eating, encouraging a healthier relationship with food.

Not eating at all during your fasting window is typically far easier to manage than trying to adhere to some strict diet which specifies certain foods, and in certain quantities. Furthermore, if your fasting window includes the time you are asleep, IF often only requires that you skip breakfast, and I will provide you with tips on how to manage that.

But what about coffee? How could you possibly go without your morning cup of steaming hot wakey juice? I’m happy to tell you that coffee is perfectly ok, it’s not going to break your fast…phew. However, since you are not consuming any calories during your fasting window, you’re going to have to hold the milk, cream, and sugar. So if you’re like me and need your morning fix of freshly ground heaven, you can rest easy.

Now that we’ve covered the basics, let’s explore the various types of IF.

What Types Of Intermittent Fasting Are There?

Each Intermittent Fasting method strikes a unique balance between fasting and feasting. In this section, we’ll take a look at these techniques, peeling back the layers to understand how they work.

Once we have explored the various types of Intermittent Fasting, we’ll take a look at the big question for runners; can you run when intermittent fasting?

The 16:8 Intermittent Fasting Method: A Popular Choice.

The 16:8 method stands out as the most popular choice in the world of Intermittent Fasting. In this approach, your goal is to fast for a period spanning 16 hours, followed by an 8-hour window for eating.

The most common way to achieve your 16 hours of fasting is to include your time asleep. Typically, you would stop eating by 8pm, then ‘break your fast’ and begin eating again after noon the following day. As you can see, you are really only skipping one meal, that being breakfast, and by including your sleep time, this approach is the easiest method to maintain long term.

You can easily personalise this method to suit your own preferences. For example, you may decide to forgo dinner instead of breakfast, the key principle remains unchanged. Try to settle on a method with an eye on what will be the easiest for you to maintain long term, that way you will set yourself up with the greatest opportunity for success.

Your eating window should feature balanced nutritious meals, it is paramount to emphasise that this window should not be viewed as an opportunity to compensate for caloric deficits or omitted meals, particularly if weight management is a goal. Restraint from overindulgence is advised, as is opting for low-quality foods. With the 16:8 approach, people generally consume two substantial meals, often comprising lunch and dinner.

Over a span of a decade, I have found this method the easiest to seamlessly incorporate into my routine. It might appear rigorous at the outset, but it soon becomes a natural and undemanding part of your lifestyle. Embracing this method with dedication and consistency can yield many enduring benefits.

TIP: In adopting the 16:8 method, beginners can transition gradually over the initial weeks. Begin by delaying your breakfast by one hour each week. For instance, if your regular breakfast time is 8 am, postpone it to 9 am in the first week. Subsequently, in the second week, shift it to 10 am, continuing this progression until reaching noon. This incremental adjustment is an effective strategy when just starting out, allowing your body time to acclimate steadily to this new lifestyle

The 5:2 Intermittent Fasting Method: Finding Balance.

Originating from Dr. Michael Mosley’s bestseller, The Fast Diet: The Official 5:2 Diet, the 5:2 method has generated significant attention in the world of Intermittent Fasting.

The premise is simple: you eat normally for five days a week, and then fast for the remaining two days.

In its purest form, this method entails two consecutive days of fasting within a seven-day period. However, maintaining such strict fasting can be challenging. Many people opt for a more sustainable approach by splitting the two fasting days across the week, commonly on days two and five, as highlighted below in the Eat-Stop-Eat Method.

During the fasting days, another widely practised approach involves calorie restriction, limiting intake to around 20% of your regular calorie consumption. For women, this translates to about 500 calories, while men aim for approximately 600 calories. This controlled approach strikes a balance between caloric restriction and nourishment, making the 5:2 method accessible and feasible for many people.

However, many people prefer the simplicity of strict fasting without worrying about measuring calorie intake or what foods they should eat.

The OMAD (One Meal A Day) Intermittent Fasting Method: Embracing Simplicity.

As the name suggests, this approach limits eating to a single meal a day, typically within a 60-minute timeframe, and then fasting for the remaining 23-hours. Unlike some other methods, OMAD doesn’t specify the content or timing of the meal, providing flexibility to people who opt for this approach.

Due to the confined eating window, it is possible you may fall below your daily recommended calorie intake, so it’s crucial to focus on a balanced and healthy meal. Adequate protein intake is especially important to sustain energy levels and support muscle health, especially when you are exercising.

While OMAD boasts numerous proponents and success stories, it can be challenging to sustain long-term. The potential feeling of deprivation with this method might lead to binge-eating, potentially derailing your progress.

It’s essential to approach OMAD mindfully, ensuring that it aligns with your lifestyle and promotes a healthy relationship with food.

Another option is to alternate the OMAD method with other IF approaches, such as 16:8.

The Eat-Stop-Eat Intermittent Fasting Method: 24-Hour Fasts.

The Eat-Stop-Eat Method, similar to the 5:2 approach, involves observing two complete 24-hour fasts each week. During these fasting periods, no food is consumed, and all drinks must be zero-calorie options…hello my old black coffee friend.

On days 1, 3, 4, 6, and 7, people adhere to their regular eating patterns. However, on days 2 and 5, we fast for a full 24-hour period. The key to success lies in selecting a fasting window that aligns with your lifestyle. For instance, if you enjoy breakfast and typically finish your morning meal at 8 am, you would abstain from eating until 8 am the following day.

Navigating a complete 24-hour fast might pose challenges initially. To ease into it, consider starting with shorter fasting periods, such as 14 hours, gradually extending to 16 hours, and progressively working your way up to the full 24-hour fast. This gradual approach allows your body to adapt, making the transition more manageable.

The Overnight Intermittent Fasting Method: A Simple Starting Point.

The Overnight Fasting method stands out as one of the most straightforward and sustainable approaches to Intermittent Fasting. With this method, fasting occurs over a twelve-hour period, typically from 7 pm to 7 am. Remarkably, you aren’t even skipping a meal; instead, you’re merely avoiding snacks that you might have indulged in during this time frame.

A twelve-hour fasting window is the minimum period required for fasting to be in any way effective, making overnight fasting an excellent starting point for beginners. By abstaining from food and snacks during these hours, your body can enter a brief fasting state, triggering some of the benefits associated with Intermittent Fasting.

This method’s simplicity makes it highly accessible, allowing people to gradually ease into the practice of Intermittent Fasting. Moreover, it provides a natural structure for fasting without the need for intricate planning or drastic changes to your daily routine.

As you embark on your Intermittent Fasting journey, remember that consistency is key. Starting with Overnight Fasting offers a gentle introduction to the world of fasting, paving the way for exploring more advanced methods in the future.

Alternate Day Fasting Method: A Challenging Approach.

The Alternate Day Fasting Method stands out as a more intense approach within the realm of Intermittent Fasting. This method involves fasting every other day, making it a significant commitment and not ideal for beginners.

While it can be highly effective for weight loss, this approach comes with a notable challenge – persistent hunger. Fasting on alternate days means enduring periods of intense hunger, which can be unpleasant and mentally taxing. Consequently, this method may not be sustainable for the long term due to its demanding nature.

On the fasting days, caloric intake is drastically limited to around 20% of your regular needs. For women, this typically means about 500 calories, while men aim for approximately 600 calories. These days of restricted intake are alternated with regular eating days, where you can consume meals as per your usual routine.

It’s important to recognise that the Alternate Day Fasting Method requires strong willpower and discipline. Before embarking on this approach, consulting a healthcare professional or a nutrition expert is highly advisable. They can assess your suitability for this method, ensuring your health and well-being remain a priority throughout your Intermittent Fasting journey.

Remember, finding an approach that is both effective and sustainable is key to achieving your health and fitness goals.

Warrior Diet Method: Channelling Ancient Eating Patterns.

The Warrior Diet is a unique approach inspired by the primal eating habits of our hunter-gatherer ancestors. Designed to mimic the dietary patterns of ancient warriors, this method involved nibbling on light fare such as nuts and berries during the day and indulging in a hearty feast in the evening.

Conceptualised by Ori Hofmekler in the early 2000s and extensively detailed in his book, ‘The Warrior Diet’, this method gained attention for its alignment with historical eating practices. Originally, the diet involved a 20-hour fasting period, followed by a generous 4-hour feast window, mirroring the eating habits of ancient warriors.

These days, the Warrior Diet has evolved into a strict 20-hour fast, followed by a condensed 4-hour feast window. The extended fasting duration may prove a challenge for many people, and may not be sustainable long-term.

For those wishing to try this approach, starting with the more manageable 16:8 method could serve as a stepping stone. Transitioning from a moderate fasting routine to the Warrior Diet allows people to gradually adapt to the demands of this ancient-inspired approach.

Summing up: It’s important to note that consulting with a healthcare professional or a nutrition expert is advisable before embarking on any Intermittent Fasting regimen. Understanding your body’s needs and limitations ensures a safe and effective journey toward your health and fitness goals.

Why Intermittent Fasting? Unlocking The Health Benefits.

In recent years, Intermittent Fasting (IF) has surged in popularity, transforming into a mainstream approach to not only achieve weight loss, but also overall health improvement. Unlike conventional diets, IF transcends the boundaries of a mere weight-loss strategy and becomes more of an eating lifestyle rather than a diet.

One of the appealing aspects of IF lies in its simplicity. Unlike many intricate fad diets, IF primarily focuses on when you eat rather than what you eat. By merely adjusting your eating window, such as with the 16:8 method, you can seamlessly integrate IF into your routine. For instance, skipping breakfast becomes a straightforward yet effective practice. This simplicity eliminates the hassle of calorie counting or preparing elaborate, specialised meals, making IF far easier to maintain long-term.

Beyond weight loss, IF offers a multitude of health benefits when combined with mindful food choices. Improved metabolic effects are just the tip of the iceberg. Intermittent Fasting has been associated with enhanced brain health, increased insulin sensitivity, and reduced inflammation, promoting overall well-being. Moreover, it’s not solely about shedding kg’s; IF’s appeal lies in its capacity to enhance energy levels, boost mental clarity, and support a healthier lifestyle.

While weight loss might be the initial motivation for many, the enduring allure of IF is its holistic approach to health. Embracing IF can lead to a transformative journey, encompassing not just a trimmer physique, but also a revitalised, energised version of yourself. It’s a lifestyle shift that focuses on both the present and the future, empowering you to live your best, healthiest life.

I have used the 16:8 method consistently for many years, and can attest to its simplicity and seamless integration into my life. Skipping breakfast (but not the black coffee 😄), is easy once you become accustomed to it. Another advantage is that IF can be maintained long after you have achieved your weight or fitness goals, IF and the health benefits become a permanent aspect of your life.

Let’s now take a look at some of the benefits of Intermittent Fasting.

What Are The Benefits Of Intermittent Fasting?

In this section, we delve into the multitude of benefits that Intermittent Fasting offers, including those that matter to us as runners. In the next section after this, we’ll explore whether running and Intermittent Fasting can co-exist.

• Improved Metabolic Health: IF enhances insulin sensitivity and regulates blood sugar levels, crucial for maintaining energy levels during runs and aiding post-run recovery.
• Enhanced Fat Utilisation: Fasting encourages the body to utilise fat as a source of energy, potentially leading to improved endurance for long-distance runners. Training the body to become Fat Adapted is especially important for long-distance runners.
• Weight Management: IF can aid in weight loss and body composition improvements, reducing the stress on joints and enhancing overall running performance. It’s important to note that even if you use Intermittent Fasting to achieve your target weight, the other health benefits gained make incorporating IF into your permanent lifestyle very beneficial over the long term.
• Increased Human Growth Hormone (HGH) Production: Intermittent Fasting triggers HGH release, supporting muscle growth and repair, vital for runners aiming to build or maintain muscle mass.
• Enhanced Cellular Repair and Autophagy: Fasting promotes cellular repair processes, aiding recovery from training and potentially reducing the risk of overuse injuries. There is contention around the point at which autophagy occurs when fasting, with many studies suggesting that this doesn’t occur until between 24–48 hours of fasting. Others believe it begins at around 12 hours. More human studies are needed to definitively validate this.
• Reduced Inflammation: IF has been linked to reduced inflammation, potentially decreasing the risk of injury and improving overall recovery after runs.
• Improved Endurance and Stamina: By training the body to rely on internal energy stores during fasting periods, runners may experience enhanced endurance and stamina during their runs. This process, known as becoming fat-adapted, trains the body to utilise fat as a significant source of fuel alongside glycogen, enhancing overall running performance.
• Mental Clarity and Focus: Fasting has been associated with improved brain health, leading to enhanced focus and mental clarity, valuable for runners during training and races.
• Supports Heart Health: IF can improve cardiovascular health, ensuring efficient oxygen delivery to muscles, vital for endurance athletes like runners.
• Promotes Longevity: Studies suggest that Intermittent Fasting may promote longevity by improving overall health markers.

Many studies have indicated that Intermittent Fasting promotes a wide array of these benefits, including enhancing endurance, supporting fat utilisation, and promoting overall well-being. By adopting Intermittent Fasting thoughtfully, it may help many people tap into these benefits, supporting a healthier lifestyle and improved vitality.

But now, the big question; should you run when also Intermittent Fasting? Let’s find out.

Should You Run When Intermittent Fasting?

Integrating Intermittent Fasting (IF) into our routines can indeed yield transformative effects, influencing both our performance and overall well-being. From enhanced endurance to improved recovery, let’s explore the science-backed advantages of IF, how it impacts your running lifestyle, and whether there are times when running fasted is not a good idea.

Morning Runs And Fasting Windows.

For many runners, the morning run coincides with their fasting period, especially with methods like 16:8, where fasting generally extends from 8 pm to noon the following day—a 16-hour fast. In this scenario, as long as your run isn’t exceptionally long, running in a fasted state generally poses no issues and might even offer health benefits.

Being a long-term advocate of the 16:8 approach, my Sunday runs are always completed in the morning on an empty stomach, a practice that has worked well for me for many years. For many, including myself, eating immediately upon waking isn’t desirable. Forcing down food before a run can lead to stomach discomfort, and it hampers your body’s ability to train itself to rely on fat for fuel, as it remains fuelled primarily by glycogen.

However, if you’re on an extended fast like the 5:2 method, you might need to adjust the intensity or distance of your morning run. Listening to your body is paramount, especially if you’re new to intermittent fasting. Allow your body the time to acclimate to running in a fasted state. It’s a gradual process, and understanding your body’s signals ensures a smooth transition to fasted workouts.

Short-Distance Running: A Green Light.

For runs up to 10k, fasting generally poses no issue.

Cardio activities like running usually tap into glycogen stores for energy. When these stores are depleted, the body shifts to utilising fat and protein as energy sources. For short runs, especially if weight loss is a goal, you are not likely to deplete your energy stores, and often, running in a fasted state can actually prove beneficial.

Once again, if you find yourself in the latter stages of an extended fast, such as the 5:2 method, you might need to consider reducing the distance or intensity of your run. Pay attention to signals from your body.

TIP: By deliberately running at an easy pace (you can easily carry on a conversation), your body will tap into its fat stores for energy, as it doesn’t need the hot spark of glycogen energy required for intense hit-outs. This process trains your body to become fat adapted. My tip – run some of these workouts at an easy pace.

Long-Distance Running: Exercise Caution.

However, when it comes to long-distance running in a fasted state, caution is advised.

Extended periods of running with depleted glycogen stores may force the body to tap into protein as a fuel source. When the intensity and duration of your exercise is such that the body starts to tap more heavily into protein, this is sometimes obtained by breaking down muscle protein. In severe cases, this breakdown can lead to injury and should be avoided.

Training your body to be able to efficiently switch to fat as an energy source is key, and fasted running can help with this process. Intermittent Fasting serves as a valuable tool in this process, aiding your body in becoming fat-adapted. This adaptation allows a seamless switch to utilising fat as a primary fuel once glycogen stores deplete during extended exercise.

In our modern society, most people struggle with this transition due to the constant consumption of carbohydrates and sugary foods, the body never learns to use fat as a fuel.

By training before eating, you deplete glycogen stores more rapidly, encouraging your body to adapt to fat as its primary fuel source. This adaptation becomes invaluable during long runs or races that exceed available glycogen stores, preventing the feared ‘hitting-the-wall’ scenario and ensuring you can sustain your run effectively.

To become fat-adapted, opt for low-intensity, easy-paced runs before eating, lasting up to an hour. Keeping the intensity low is crucial. Beginners must transition into running while fasted very gradually, giving the body ample time to adapt.

While it’s possible to run during Intermittent Fasting, it’s advisable not to attempt very long distances to maintain optimal health and performance.

Optimal Timing: Key to Success.

Ideally, time your run to end just before the end of your fasting window. Effective recovery relies on refuelling after a workout. If immediate post-run refuelling isn’t possible, consider a protein shake (around 25g of protein) to sustain you until your next meal.

For shorter workouts this isn’t as critical, but for longer hit-outs, effective refuelling becomes essential.

Remember, every runner’s body is unique, so listen to your body’s signals. Adjust your fasting and running schedule based on how you feel during and after your runs. Balancing IF with your running routine, can unlock the benefits while ensuring your body receives the nutrition it needs for peak performance and recovery.

For more details on how to refuel after a run, take a look at our article What Should I Eat After A Run?

Do’s And Don’ts Of Running When Intermittent Fasting.

In this section, we’ll explore the essential Do’s and Don’ts to ensure a successful and safe experience when running while practising Intermittent Fasting.

Do’s

• Listen to Your Body: Pay attention to how you feel during your run. If you experience dizziness, fatigue, or severe hunger, consider adjusting your fasting or running schedule.
• Stay Hydrated: Drink water before, during, and after your run to stay hydrated, especially if you’re fasting. Use an electrolyte drink for longer distances.
• Start with Short Runs: If you’re new to running in a fasted state, begin with shorter distances and gradually increase the length as your body adapts.
• Plan Your Meals: Time your meals strategically, ensuring you end your run and fast with a balanced meal to aid in recovery.
• Limit Your Run: If you’re fasting, particularly an extended fast, limit your distance and intensity. Longer runs are generally not advisable, particularly for beginners.
• Experiment Safely: Experiment with different fasting and running schedules to find what works best for your body. Everyone is different; there is no one-size-fits-all approach.
• Prioritise Recovery: Focus on post-run recovery, including stretching, cool-down exercises, refuelling, and adequate rest, to support your body’s healing process.

Don’ts

• Avoid Overexertion: Don’t push yourself too hard, especially during long or intense runs, as fasting may affect your energy levels.
• Don’t Skip Hydration: Don’t neglect drinking water. Dehydration can severely impact your performance and well-being.
• Don’t Ignore Warning Signs: If you feel lightheaded, excessively fatigued, or experience nausea, stop your run and break your fast if necessary.
• Avoid Doing All Your Runs In A Fasted State: Mix up your running routine by occasionally fuelling your body before your run; this balance between running in a fuelled and fasted state is crucial for maintaining your carbohydrate-powered metabolism.
• Avoid Sugary Foods: Steer clear of sugary foods during your eating window, as they can cause energy spikes and crashes.
• Type 1 or 2 Diabetes: People with these conditions should probably avoid running in a fasted state. You should seek professional medical advice in this situation.
• Don’t Experiment on Race Days: Avoid experimenting with new fasting routines or foods on race days. Stick to what your body is accustomed to for optimal performance. Long races when fasted may affect your performance.
• Don’t Overlook Protein: After your run, don’t neglect the importance of protein for muscle recovery. Include a protein-rich meal or snack in your post-run nutrition.

Pro’s And Con’s Of Intermittent Fasting When Running.

Pro’s

• Improved Fat Adaptation: Fasted running can enhance your body’s ability to use fat as a fuel source, which is beneficial for endurance.
• Enhanced Endurance: Fasting can improve endurance by training your body to rely on internal energy stores.
• Potential Weight Loss: Combining fasting and running can aid in weight loss by increasing calorie burn and encouraging fat loss.
• Balanced Blood Sugar Levels: Fasting may help regulate blood sugar levels, promoting stable energy during runs.
• Increased Growth Hormone Production: Fasting triggers the release of growth hormone, which can aid in muscle recovery and repair.
• Mental Clarity: Some people experience increased mental clarity and focus when fasting. Particularly useful when concentrating during training and races.
• Reduced Stomach Issues: If you regularly suffer from ‘runner’s trots’, gas, bloating, stitches, or cramping, this may be a side effect of the food you have eaten. Running in a fasted state may alleviate some of these problems.

Con’s

• Decreased Energy Levels: Running in a fasted state might lead to reduced energy levels, especially during high-intensity or long-distance workouts.
• Muscle Loss Risk: Extended fasted runs can lead to muscle breakdown, impacting performance and recovery.
• Increased Risk of Injury: Low-energy levels can affect coordination and increase the risk of injury during runs.
• Dehydration: Fasting might lead to dehydration if adequate fluids are not consumed before, during, and after the run.
• Menstrual Cycle Disruption: Engaging in constant fasted running while Intermittent Fasting may disrupt the menstrual cycle in some women, potentially leading to irregularities and hormonal imbalances
• Potential Dizziness or Lightheadedness: Some people may experience dizziness or lightheadedness during fasted runs, impacting overall performance.
• Difficult Adaptation: Fasted running might be challenging to adapt to, requiring gradual adjustment and experimentation with different fasting and running schedules.

Quick Wrap Up.

Our journey into Intermittent Fasting when running began with a crucial question: can you, and should you, run when Intermittent Fasting? Our exploration together has unequivocally affirmed that yes, you can. By heeding a few precautions and embracing Intermittent Fasting with the right approach, you can unlock some valuable health, fitness, and performance benefits.

Fasted running is an exercise lifestyle practised by many, including myself, offering enduring benefits such as, promoting fat adaptation, endurance, and mental resilience. However, maintaining balance is essential; pushing too hard could lead to issues like dizziness and muscle breakdown, emphasising the importance of careful adaptation.

Understanding your body’s limitations and heeding its signals is crucial. As we have seen, it’s advisable to refrain from high-intensity or overly long runs while in a fasted state. This approach ensures you sustain peak performance and overall well-being.

If you are just starting out running while fasted, check with your doctor first to make sure this is right for you, and begin with modest workouts, progressing gradually. Begin your fasted runs with shorter distances or durations without prior eating, then incrementally increase your distance or time. Pay close attention to your body’s signals; if you experience any discomfort like nausea or dizziness, pause and attempt it another time.

By gradually integrating IF and running into your routine until it seamlessly fits into your regimen, you’ll be soon experiencing the numerous benefits it brings.

I hope you’ve enjoyed this post on this fascinating subject. If you have any questions or would like to share your experiences with fasted running, please feel free to share in the comments section, I’d love to hear from you.

Happy Running

Steve.

FAQ’s Of Can You Run When Intermittent Fasting?

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This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

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