Is Fasted Running Okay?

Coach Janelle

Unlocking your full potential as a runner requires a balanced approach that encompasses both physical and mental well-being. While there are various training strategies out there, it's important to critically evaluate their impact on performance and your overall mental state. When it comes to fasted running, it's crucial to consider the potential drawbacks it may have on both your performance and your mental well-being.

Performance Implications

Fasted running, which refers to running on an empty stomach or in a glycogen-depleted state, can negatively impact your performance. Without sufficient energy stores, your body may struggle to maintain optimal pace, intensity, and endurance during your run. This can lead to decreased performance and an inability to achieve your desired goals.

Lack of Fuel for Intensity

Running in a fasted state may limit your ability to maintain high-intensity efforts. Intense workouts require readily available glycogen stores to fuel your muscles. In a fasted state, these stores are depleted, making it challenging to maintain the intensity needed for speed work, interval training, or races.

Risk of Muscle Breakdown

Fasted running can potentially increase the risk of muscle breakdown. When your body lacks easily accessible energy from food, it may turn to breaking down muscle tissue to provide fuel. This can lead to muscle loss, decreased strength, and compromised recovery.

Mental Fatigue and Mood Impact

Running without proper fueling can negatively impact your mental state. Running in a fasted state may increase mental fatigue, reduce focus, and impair decision-making abilities. This can lead to decreased motivation, decreased enjoyment of the run, and overall negative effects on your mental well-being.

Recovery Challenges

Adequate nutrition after running is essential for optimal recovery and adaptation. Fasted running can hinder the recovery process, as it delays replenishing glycogen stores and providing essential nutrients to support muscle repair and growth. Insufficient recovery can result in prolonged fatigue, increased risk of injury, and difficulty in reaching your performance goals.

It's important to note that while fasted running may have some potential benefits for specific training purposes or certain individuals, it's generally not recommended for optimal performance and overall mental well-being. Proper fueling and nutrition before and after running play a crucial role in supporting your performance, recovery, and long-term success as a runner.