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`Running hungry` is understood as running at least six, eight hours or even more hours after consuming any calories.

Runners who practice early in the morning often run on an empty stomach.

Advantages of running when hungry

While fueling yourself is important for achieving workout results, running on an empty stomach also has some benefits.

First, running on an empty stomach can help prevent stomach cramps.

The next advantage of running on an empty stomach is the ability to improve performance.

Disadvantages of running when hungry

Besides, running on an empty stomach still has some important limitations to consider.

At first, you may have difficulty doing high-intensity exercise.

Next, running on an empty stomach can cause you to eat more post-workout, because your body will continue to crave calories.

The idea that running on an empty stomach helps burn more fat is scientifically incorrect.

Running on an empty stomach can also lead to muscle loss.

Running on an empty stomach can also be risky for people with certain health conditions, including diabetes and Addison’s disease.

How to recharge before running

Ideally, you should eat about 90 minutes to 2 hours before running to give yourself time to digest your food and gain energy for your workout session.

If you have been running on an empty stomach and have not experienced any adverse effects, such as lightheadedness, dizziness, lack of energy or extreme fatigue, you can continue training this way.

As for runners who want to try running when hungry, bring a sports drink or snack just in case, or both.

If you have certain diseases such as diabetes, you need to manage your diet carefully.

Always hydrate before running

Make sure you are well hydrated before your early morning run.

You can use a pre-workout drink before running to ensure you get some calories.

Refuel before a long run

Some runners may not eat anything before running any distance, but you will run better if you eat something.

Eating a breakfast containing 300 to 500 calories of mostly carbs will ensure you don’t get out of breath.

If you eat less than an hour before your run, try a 200 to 300-calorie snack, such as toast with peanut butter, a cup of yogurt, grapes with a few almonds, a banana and walnuts, or cheese.

If you’re going for a long run and really don’t have time or if you have an upset stomach if you eat before your run, try eating something light, like an energy gel, about 30 minutes after your run.

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