Running falls into the category of aerobic workouts and practicing it generates many benefits, first of all that of reducing the risk of chronic diseases and helping weight loss.
Many running enthusiasts choose the morning as soon as they wake up as the time of day to do it, and this implies that training takes place on an empty stomach, after at least 6-8 hours of fasting. related risks, there are different schools of thought, to be known before deciding which modality to choose.
Knowing how to breathe better is also essential to improve running results.
If you train outdoors, beware of heat exhaustion.
that he needs to run from sugars, but if they are lacking, because he is fasting, he goes to look for the same boost elsewhere, and more precisely from the proteins that he transforms into sugars, following a process called gluconeogenesis, which in turn activates the metabolism making you burn more fat. However, all this happens not immediately but in the hours following training. According to many scholars, running fasting would therefore help weight loss but there are conflicting theses on this because if it is true that by doing so you burn more after training, it is not it does during, as happens with a full stomach run, and this would make the effectiveness of the two modes coincide.
It would reduce digestive problems
During exercise, especially when it is prolonged for a long time, it can happen to have digestive problems such as stomach or intestinal cramps, nausea, vomiting or dysentery. If you are prone to these problems, running on an empty stomach could be ideal. .
. In addition, the brain needs glucose to function properly and fuel muscles, and this is even more true during exercise. Running fast, therefore, could also reduce the level of attention.
Muscle tone gets worse
Cortisol is a hormone produced by the adrenal glands that controls basic functions such as blood sugar and stress response, but also promotes the breakdown of proteins in muscle cells, which increases muscle loss and weakness. Its levels are highest in the early morning, and a 2015 study found that fasting morning exercise raises it. This means that running on an empty stomach in the morning could negatively affect muscles.
It is risky in case of some pathologies
Fasting exercise is not suitable for everyone. If you have type 1 or type 2 diabetes, running on an empty stomach could cause low blood sugar (hypoglycemia). This is even more likely if you also take medications. for diabetes such as insulin.
light to do 1 to 3 hours before starting the session, preferably focusing on healthy carbohydrates. The best pre-workout foods to choose from are:- Whole grains,
- wholemeal toast,
- bananas,
- apples,
- yogurt,
- cereal bar with no added sugar.
Bananas are great if eaten before any workout.
Post workout nutrition
At the end of the run, however, proteins should be integrated into the body, in addition to carbohydrates, which help muscle recovery and replenish glycogen reserves.
Examples of good post-workout meals include:
- turkey sandwich with wholemeal bread and vegetables,
- oatmeal and peanut butter,
- yogurt and fruit,
- salmon with avocado and quinoa,
- fruit smoothie with Greek yogurt and nut butter.
Also, drinking water before, during and after your run is the best way to avoid dehydration.
Better to turn to a professional
Even if it is possible to independently choose the running option that you consider most suitable for yourself, contacting a nutritionist and a personal trainer who guides you on the best path is certainly recommended, especially if you are a beginner in running, if you try pain while running, if you are training for a specific goal, if you are a veteran of injuries or if you suffer from chronic diseases, even minor ones.
If you opt for running, it is important to do what you can to prevent trauma and injury in running.
