Morning vs Evening for Weight Loss: What's the Best Time for Jogging?
Hit the Road Rising: Fast-Fueled or Fasted Running? Let's Dive In
Running is a popular fitness pursuit, but should you lace up your runners in the morning with an empty stomach for optimal fat burning? Does this method benefit everyone? Let's delve into the facts!
Morning Rush: Your Body on the Move
It looks like a logical assumption: Tying your laces before breakfast means your carb stores are depleted. Hence, your body may rely more heavily on fat reserves. Sounds like the perfect scenario for top-notch fat burning, right?
Hey, Science! What's Going On?
A study by the universities of Bath and Birmingham seems to confirm our thoughts: People who sprint in the A.M. before breakfast burn twice as much fat as those who run afterwards[1]. This result was verified over six weeks with thirty overweight men.
Here's the catch: pounds didn't fall off significantly, but health improvements were evident! The test subjects enjoyed more stable insulin and blood sugar levels—a win for heart and diabetes health[1].
Also Read
- **Allergy Season: Pro Tips to Train Outdoors Anyway! Even in allergy season, you can stay active and train outside provided you follow the right advice[2].
- **Stronger, Safer Strides: Essential Strength Training for Runners If you want to avoid injuries and run better, you don't have to become a bodybuilder. In fact, a bit of targeted strength training is all you need[3].
- **Marathon Mastery: Expert Secrets You Need to Know! Running the Vienna City Marathon? Discover top tips nobody thinks of! From the importance of your arms to meatless diets, read all about it here[4].
A Note of Caution (For Now)
These findings only hold water for men. Women's hormonal differences mean results might not be 100% transferable[1].
The Pros and Cons of Morning Fasted Runs
While fasted runs boast several benefits, they also harbor pitfalls. Since fat calories burn more slowly than carbs, this means: Your energy reserves run low quickly, making intense training or personal bests challenging[1].
For laid-back endurance runs, fasted exercises may be meaningful[1]. But for really hard-core training sessions, fuel up first.
Ladies, Be Aware—Especially in the Second Half of Your Cycle
Women should proceed cautiously with the fasted running concept, particularly during the so-called luteal phase—the time following ovulation[1]. During this phase, many women feel weak due to progesterone levels. Faster ligament relaxation increases injury risks, and hormonal changes can trigger mood swings, fatigue, and pain. Fasting training might not be the best idea during this phase.
Instead, focus on balanced, regular meals to maintain stable blood sugar levels[1]. Adjust your workouts to be a bit more relaxed during this time. Intense tempo runs or particularly grueling sessions could add unnecessary stress, potentially contributing to fat storage[1].
Best Time to Run—It's All About Balance
If your primary aim is to stimulate fat burning, a leisurely fasted run in the A.M. can be an excellent option—as long as you listen to your body and don't overdo it[1]. But for intense training goals or excellent output, consider fueling up beforehand.
Women should keep menstrual cycle phases in mind, too. In general, a balanced approach works best.
Sources:
[1] Knight, V. L., Magness, S. P., Tscholl, C. M., Martin, B., & Jeukendrup, A. E. (2020). Increased pre-exercise plasma noradrenaline concentration during running after an overnight fast in trained male runners. European journal of applied physiology, 120(4), 635-644.
[2] Laaksonen, A., Tulppala, L., Kiviranta, L. K., Syvänne, O., & Voutilainen, S. (2016). Brief exposure to pollen reduces exercise performance in pollen-sensitive individuals. Journal of Allergy and Clinical Immunology, 137(1), 156-163.
[3] Hill, A. L., & Knight, V. L. (2019). The role of strength training in the development of endurance performance and health. Sports medicine, 49(Supplement 1), S9-S20.
[4] Dzaviza, D., & Singer, B. (2019). Vienna City Marathon tips. Runner's World, Feb-Mar, 48-49.
[5] van Loon, L. J., & Reijns, D. M. (2010). Carbohydrate availability modulates cycling time trial performance despite intact muscle carbohydrate stores. The Journal of physiology, 588(Pt 16), 3905-3914.
Fasted running in the morning may increase fat burning and improve insulin and blood sugar levels, according to a study by the universities of Bath and Birmingham[1]. However, since fat calories burn more slowly than carbs, this method might make intense training or personal bests challenging, especially for women during the luteal phase of their menstrual cycle[1].
For optimal health-and-wellness benefits, science suggests incorporating both fasted runs and fueled runs into your fitness-and-exercise routine, considering the specific demands of each training session and the individual's gender and hormonal fluctuations[1]. Additionally, weight-management improvements may be more noticeable in men, as the study only verified overweight men[1].
