Running and Intermittent Fasting: The Ultimate Guide
Intermittent fasting has become increasingly popular as a weight-loss tool, and for good reason. It can be a great way to reduce calories and get lean without feeling deprived. But can it work for runners? In this guide, we’ll explore the benefits and risks of combining running and intermittent fasting, as well as the best strategies for success.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It usually involves reducing your calorie intake to around 20-50% of your normal intake for a period of time, and then eating normally for a period of time. There are several different intermittent fasting methods, including the 16/8 Method (fasting for 16 hours and eating within an 8 hour window) and the 24-hour fast (eating nothing for a full 24 hours once or twice a week).
What are the Benefits of Intermittent Fasting?
Intermittent fasting has been linked to a variety of health benefits, including weight loss, improved cholesterol levels, and increased insulin sensitivity. It has also been suggested that intermittent fasting can help improve cognitive function, reduce inflammation, and reduce the risk of chronic diseases like type 2 diabetes and heart disease.
Can Intermittent Fasting Help You Run Better?
A small study of 23 runners suggests that while intermittent fasting can lead to weight loss and reduced body mass, it does not impact running performance. However, it’s important to note that this study only looked at the effects of intermittent fasting on running performance in the short-term. It’s possible that the effects may be different in the long-term.
What are the Risks of Intermittent Fasting for Runners?
Intermittent fasting can be a great way to get lean without going on a diet or cutting your calories, but it’s important to be aware of the potential risks. For one, fasting can disrupt hormone production and cause weight gain. Additionally, women should be especially cautious when it comes to combining intermittent fasting and running. A recent study found that women who combined the two were more likely to experience negative side effects like menstrual irregularities and fatigue.
How to Combine Running and Intermittent Fasting
If you’re interested in combining running and intermittent fasting, it’s important to start slowly and be mindful of your body. If running in a fasted state, you do not want your runs to exceed 1.5-2 hours to start. As you get more comfortable with long runs in a fasted state, gradually increase your duration. Additionally, it’s important to pay attention to your body and be aware of any potential signs of dehydration, fatigue, or low blood sugar.
Tips for Combining Intermittent Fasting and Running
- Choose the right intermittent fasting method for you. If you’re a beginner, the 16/8 Method may be the easiest to start with.
- Pay attention to your body and listen to any signals that you may need to take a break or add more fuel to your runs.
- Aim to stay hydrated while fasting and running. The best way to do this is to drink plenty of water throughout your fast and during your runs.
- Eat a balanced diet when you’re not fasting. Focus on whole foods and lean proteins to fuel your runs.
- Be mindful of your stress levels. Intermittent fasting and running can be physically and mentally draining, so make sure to give yourself time to rest and recover.
Intermittent fasting can have some big health benefits, and it can be a great way to get lean without going on a diet or cutting your calories. But it’s important to be aware of the potential risks and to start slowly. Pay attention to your body, listen to any signals that you may need to take a break or add more fuel to your runs, and be mindful of your stress levels. With the right approach, combining running and intermittent fasting can be a great way to take your fitness to the next level.
Is it possible for me to exercise while following an intermittent fasting regimen?
Runners who are following an intermittent fasting plan should keep their running intensity low, with a perceived rate of exertion of 2-3 out of 10 (or heart rate zone 2). This will help burn fat as energy instead of glycogen, which may be lacking due to fasting. According to Jack Coxall, a strength and fitness coach, failing to do so may lead to “hitting the wall.”
What are the consequences of running while not having eaten?
When performing endurance exercises in a fasted state, protein breakdown in muscles is doubled, leading to a decrease in resting metabolic rate, reduced strength, poorer performance and an increased risk of injury.
Does exercising while fasting aid in burning fat?
Studies have demonstrated that there is no tangible benefit to either fasted or non-fasted cardio in terms of body fat reduction. Fasted cardio may cause an initial spike in fat burning during the actual exercise session, but may lead to a decrease in fat burning throughout the rest of the day. Non-fasted cardio, on the other hand, may cause a decrease in fat burning during the workout, but may lead to an increase in fat burning throughout the rest of the day.
Does intermittent fasting provide lasting health benefits?
Extended periods of fasting, such as 24, 36, 48, or 72 hours, may not be beneficial and could even be hazardous. Prolonged abstinence from food can cause the body to start storing fat as a reaction to starvation.
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