Here are some reasons why it can be beneficial for your body:-
1. Increases fat burning.
One of the most popular benefits of running on an empty stomach is that it can help you burn fat more efficiently. When you run without eating first, your glycogen stores—your body’s carbohydrate reserves—deplete. As a result, your body turns to stored fat for energy, which can promote fat loss over time. Studies show that brisk exercise can increase fat burning compared to running after a meal.
2. Increases insulin sensitivity.
Running without food can increase how well your body responds to insulin. Insulin sensitivity is about how effectively your body uses insulin to take up glucose from your blood. When you’re in a fasted state, your insulin levels drop, which can help your body manage insulin better. Over time, improved insulin sensitivity can reduce the chance of developing type 2 diabetes and improve overall metabolic health.
3. Supports hormone balance.
Exercising on an empty stomach can have a positive effect on hormone levels. In particular, it can increase the production of growth hormone, which plays a key role in burning fat and building muscle. During exercise when you haven’t eaten, growth hormone levels can increase, which helps repair tissue and break down fat. Also, cortisol, a stress hormone, can be better regulated when you fast.
4. Increases mental focus.
Running without food can trigger your body to use fat for energy, which increases the production of ketones. These are substances that break down fat and are known to support brain function. Switching from carbs to fat can increase focus and mental alertness during your workout. Many people feel faster and more focused after a quick cardio session.
5. Increases endurance.
Preparing your body for running on an empty stomach can lead to better endurance over time. Running regularly without eating helps your body to better use fat for energy. This is important because fat provides a long-lasting energy source for prolonged exercise. Runners who practice high-intensity cardio may notice improved performance during long runs or endurance challenges.
6. Accelerates weight loss.
Brisk running while fasting can help speed up the weight loss process. Because your body relies on fat for energy during these runs, you’re likely to burn stored fat more quickly, making weight loss more effective. Over time, running on an empty stomach can help shed stubborn pounds, especially when combined with a balanced diet and regular exercise.
7. Improves mitochondrial function.
How well running without food can make your mitochondria — the energy centers in your cells — work. Exercising in the fasted state helps your body adapt to using fat for energy, which can improve mitochondrial health. It increases your body’s ability to produce energy efficiently, supporting better performance in physical activities.
8. Promotes better fat utilization later.
When you train your body to rely on fat for energy during a high-speed run, it can carry that capacity over to other activities later in the day. This means your body will continue to burn fat at an increased rate during your run and for hours afterward. As a result, you can enjoy burning more calories even when you’re not exercising.
9. Encourages a consistent morning routine.
Running on an empty stomach in the morning can help you create a consistent routine. Starting your day with exercise can improve your mood, increase your energy and create a positive atmosphere for the rest of the day. Additionally, morning exercise can help set your body’s internal clock, making it easier to wake up early and excel in various aspects of life, such as work and social activities.
While running on an empty stomach may not be suitable for everyone, it can be a healthy option for those who are comfortable with it to burn fat, improve endurance and overall fitness. can From better fat burning and improved insulin sensitivity to mental focus and stronger mitochondrial function, there are many reasons to consider a morning run on an empty stomach. Just remember to listen to your body and avoid pushing yourself too hard, especially if you’re new to this exercise. As with any exercise routine, it’s important to be consistent and balanced to enjoy the full benefits.
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)