Met a young lady during the Great North Run that was running the entire event fasted. She was already very thin and was aiming to be under 2 hours. I was having a bad day so only stayed with her until about 4 miles!
I like to run around 2 hours after breaking the fast during the night. It is too difficult to run whilst fasting. Also it is best to wait at least an hour after eating.
I’ve workout pre-breakfast six mornings each week for a few years now. It feels completely normal to me now. Huge respect to Muslim friends who run during Ramadan. Very inspirational video 😀
Hey Running Channel team... how about an episode about running and allergies... I can't be the only one desperately looking for relief this time of year! On the video, point about hydration is a hugely important one - it would have been worth pointing out that there is absolutely no benefit - and considerable risk - to exercising while dehydrated.
I'm OMAD (one meal a day) so always run fasted, never had a problem but ALWAYS take gels and electrolytes with me even on shorter runs. Run safe, run sensible.
Anna. I always run fasted and without water(unless its hotter than 30deg) I eat omad, I am fully Keto adapted, I eat early evening and then fast for 22 hours daily. Always try and run in the morning upto HM or upto 2 1/2 hours and then still not food until tea time. No loss. No bonking of performance and no reliance on gels or fluids. Not ramadan just pure no carb no sugar KETO. 2 years now and i'll never go back to carbs. It so liberating not to be a slave to food and eating. ps I'm running my fastest ever times@62 #omad #Keto #carbfree #unlimitedenergy #carnivore #nosugar #amazinghealthmarkers
I usually do a lunch 10k having only a coffee that morning, my runs are always noticeably faster when doing this ~5:18/km. When I do a keto diet my runs are noticeably slower ~5:50/km, especially the first week.
Thats what happened to me as well when I first started Keto. Stick with it, after a year or 2 you will then become fully fat adapted (that's different to Ketosis) and your pace will be almost the same.
I do my workout about 1.5 hrs before sunset so to have some time to cool down and shower before breaking fast. 👍Thank you to The Running Channel, for featuring Ramadan. 👍
All my runs are fasted. I fast on a 16/8. 16 hrs no food. 8 hrs eat. Except on a race day where it's fully fueled. I'm someone that when I eat I get sleepy and lazy. Finding intermediate fasting has work wonders for me. Ive been doing it for 4yrs now and I'll honestly never go back to so called normal eating
I have been running for nine years now and this is the first year I have tried running during Ramadan, having been inspired by Haroon. I have run between 5km and 10km several times so far and have kept at a comfortable pace. Like Haroon I have timed all the runs to be shortly before we can open our fast.
I don't do fasting but I figured out when to eat to run my best. If i run in the morning i eat nothing before, but eat after. I tried eating 2 hours once before an early morning 10 k race and got really sick at km 7. If i run in the evening i go running before eating dinner. I do drink water before I start, during and after running.
I’d love to run with one or a group of my Muslim brothers and sisters! I hope everyone the best of health on your running journey! Thanks for the upload!
@@runningchannel , I have watched all videos from running channel in last 1 year and have learned several things .I am Chicago area ...would like some running tips on running during snow time .
Thanks for watching Mohamed. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Anna, Haroon ... thanks for this video (I requested this kinda topic in the last few months! Perfect!) I always run fasted, but I always run in the morning, quite early and I start and finish at my front door. These runs vary from 5km upwards, and I always run half marathon distances in a fasted state. This is somewhat easier when I can run from home perhaps 45 minutes after waking. Joining an official race, which may be several miles from my home, and several hours after my waking time, is not quite as easy. I don't take any water with me either, but then I rarely run in the summer months or in hotter weather. Performance-wise, I feel faster when running fasted, and the only time I have ever felt sick after running, dizzy, nauseaus, and blurred vision ... was running in the evening after a normal day of eating. I'm nervous about running after eating now for that reason. I've also experimented performance wise in terms of time and distance. I do run out of steam around the 2 hour mark (that's half marathon distance for me) but I can push on and do up to 3 hours or 30km if I feel well rested and fit beforehand. I'm 52 and not of a super-athletic background. Intermittent fasting has been part of my life for about 3 or 4 years now. Works well for me. As far as tips for anyone wanting to try it - Firstly, I think there needs to be a mental acceptance that actually, there isn't a physical need for food before a non-competitive short run. If you ate 1000 calories over the number needed so far this week, that energy didn't disappear, you body will use it for that run. But start with reasonable goals and steps in mind. If you've never fasted, try an 16 / 8 fast first. If you have never ran fasted, try with 5k's before you leap into longer runs.
Thank you so much for beginning to cover this subject. As a runner who does over 90% of my runs fasted I would give caution to all those who are high carb athletes trying to begin fasted running. It would be super hard on your body as you need to have the metabolic flexibility to use fat before you try to force your body to do it when it’s already stressed running. I started out with a lower carb diet first - around 50-130gm carbs a day, I never use gels or carb load. Doing so just keeps your body preferring easily attainable carbs/glycogen instead of fat for fuel.
For the first time I've run whilst observing Ramadan because I wanted to maintain my pace and distance and it was really great. My longer runs, even outside of Ramadan, are in the mornings before breakfast so I knew what to expect and I knew I could do it. Just found it a challenge to sufficiently carb up in the evenings, so I could last the distance the next day.
Well done!! Try to prioritise carbs and hydration. It will help a lot. You don't have to eat loads - just ensure at least 50-60% of your main iftar meal is carbs. Don't be shy with the dates. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
I regularly run while fasting on the 5:2 but that's only without food. I enjoy it, I feel energised. So that's no problem, especially on shorter runs and with my slower speeds, but I have total respect for anyone that can do it without drinking too. That would be tough!
Ramadan Mubarak. I have been running fasted(12 to 15 hours) for just over two years. It just happened and I'm faster than I used to be. Luckily I do not have any side effects( yet )
Yes, very informative. Also best way forward is moderation of exercises during the month of Ramadan. But the main aim of Ramadan is actually spiritual training but some basic form exercises is required to feel mentally and physically motivated.
I run fasted and can get to 10K with no need to feed. That’s always been my way since I started running. I can manage 14-16hrs fasting and still do my HIIT sessions and a run. But true, I listen to my body. I will eat if my body needs it so I always have an energy bar in my pocket no matter what distance I do.
I already love your channel, now i love it even more 💚 thank you so much for this video! I run the entire ramadan and am always asked on tips on when to run etc., so in glad you made this video, i bet it helps lots of people around the world 🥰 keep up the good work as always and ramadan mubarak from the uae 🌙
Thanks for watching Lina. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
This was so interesting! Thank you! 😊 I always run fasted. Over 21km distances I'll take home-made gels or cliff bloks. But I always feel better running on an empty stomach.
I ran 1-2 hours before the fast breaking, I would never be able to run in the morning during Ramadan, because I need to drink as soon as I finish. Otherwise I get horrible headaches. It felt quite amazing running 20k and mostly 10 k almost everyday, I felt invincible.
Most welcome Shahzad. Thanks for watching. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Exactly, that is because for most of primate & pre primate Evolution, Phylogenetic ancestors would have awoken with the Sun rise & had to travel to find plant based foods on an empty stomach. No matter what we say or what we want today as Homosapiens, the longest period of our Evolution trended to waking with the Sun, moving on an empty stomach, & eating mostly plants. Deviate from that longest of Evolutionary trends and you will never feel as good -period.:-)..
@@seligseligabc123 Emma Martina Luigia Morano (29 November 1899 - 15 April 2017. Longest lived person in history at 117 years lived on 3 eggs a day ( 2 of them raw ) and minced meat.
Fasting is worth exploring, but probably not something everyone will enjoy. I've been for a couple years. Off season and base building phases I do all my running fasted. I just like living a fasted life. I do work in fueling into my training cycle as I approach race day though. I don't run races fasted. I can't claim my way is any better though. Just what I like.
Every Ramadan on weekends there would be mid night run races that would start 10 pm! Back in 2017, I participated in one of the races and it was my very first 10k. Weather was hot and humid but managed to finish the race!
I managed to run 5k on my record time 19:53 while fasting and 10k on 44:23. Both personal best straight after opening fast. 3 dates and a cup of tea then went for a run.
I have fasted anywhere from 18 to 24 hours daily for the last 5 years. I work out in the AM every day fasted for 14 hours and by the time I am finished lifting/running I am nearly 18 hours fasted. Always feel good.Just an observation, autophagy is not really "bad" cells dying but rather it is an intracelullar occurrence where old proteins and organelles are recycled!
I've been experimenting w/ some longer overnight fasting then exercising in the morning w/o eating first. I generally try to stop eating around 7 PM and then go at least 12 hours...maybe a little more. I used to be a fan of the late evening bowl of cereal for a snack! But it definitely gets easier after your body gets used to it. Seems to be a fair amount of evidence showing the benefits of fasting, everything from weight loss to better blood pressure, cholesterol, etc. So for those curious, it's definitely worth giving a try in my opinion.
We’re all different, I personally always run fasted, although I only run shorter distances these days (up to 12k). I can’t stomach food before about 11 am and run either before or just after school drop off. I remember running half marathons and doing triathlons in the past and tried all kinds of foods before and during training and races, and came to the conclusion that I can’t digest and exercise! I would feel sick, thirsty or need the toilet halfway round. I now eat slow release carbs the night before plus protein and I’m good to go in the morning, and I rarely have “emergencies” where I need to make like a bear!
I congratulate you on your videos, they are professionals and amazing. .I am 61 years old man, usualy I run 4 to 6 times a week in the morning including a long run on Sundays. During this Ramadan , am doing 30 mn of stretching before going to work and running abt 15 k daily before sunset (Iftar). my advice is to continue your life as usual during Ramadan but with shifting of times. Ramadan Mubarak.
Thanks for the thought and guidance. I usually run in the morning before breakfast. So, during Ramadan, I run before taking pre-fasting (we called it sahur/sahoor) meal.
Yay Anna!! Pre Covid I did 2 yrs of crossfit fasted 5 days a week, now I love doing up to two hour runs or cycles fasted before b.fast. No magic, just do it👍
Interestingly, I run fasted from spring through autumn simply because I prefer the cooler temperatures and quieter roads and paths. For instance, I am currently getting up at 05:00 (UK based) for my runs though in June and July I will be rising before 04:00. Through late autumn and winter I switch to mid-morning running and give my porridge at least two hours to settle. I seem to record better times, have more control when doing low hr and am more consistent with pacing and times over reps and sets when fasted. I always take a small energy block with me but it almost never gets used. Ramadan Mubarak.
I agree with Haroon, having trained seriously for summer races (100ks, 100miler) thru Ramadan for few years, recovery is very difficult. Our sleep schedule is out of whack (need to wake up an hour before sunrise), I find running 1hr before sunset to be more suited for me as well, but that means sleep time pushed to later (body needs to get back to homeostasis). I find long runs are especially hard on the body, so I tend to do “spread the peanut butter style” across the week and reduce long runs. I also find if I was in the mindset of “want to increase fitness” during fasting month, it backfired and I would need another 2 weeks post-Ramadan to recover back to pre-Ramadan fitness. I find having the mindset of “keep the fitness” mentality is attainable, but easier said than done. Perhaps the best is like Haroon says, listen to the body. Finally, it is also very difficult to get enough calories to support high level of training. We only have small window to eat and rehydrate. Personally (I dont know if this is scientific) I find that my stomach probably “shrunk” in the Ramadan and I can only stomach half the portion I used to be able to gobble thru other months. My strategy for calories for last few years is to use lotsa peanut butter, avocado, milk shake with a little bit of casein protein powder (slow absorption) pre-bed and early AM pre-sunrise meal. Hope this helps someone. Happy running, and thanks for the video The Running Channel. 🙏
Thanks for watching Bro! Happy running!!! We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
I do about 3 times a week, it works well for me. Pace feels about 30 seconds a mile harder. I feel I am able to run further before bonking and the bonk isn't as severe.
Thanks for watching. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Interesting video!! Thanks for the info! I run short distance before breakfast during the work week but I,ve never done long run like that. Would be interesting to try!
Glad you found it helpful. Thanks for watching. Feel free to get in touch if you need any further help or advice. Interested in joining the Ramadan Challenge? www.pennyappeal.org/ramadanchallenge
Here's a fun workout for summertime when there's more light to work with: Dinner at 5 or 6pm, then, two to three hours later, 1 mile warm-up, 4 miles medium effort, 1 mile cool-down. Trick here is to NOT eat after the run. Just water. The next morning, first thing early, no food (just water, no coffee with caloric sweeter), run an easy- to easy/medium-effort 4 miler. That morning run on starved legs is a killer but feels so good later. I've only done it a few times each season because it feels so strange. Not really fasted running but related?
I used to run early mornings most of the time by myself, and I was so hungry and tired throughout the day during the holy month. but my run club is in the evening, so I have about two hours until iftar. I’ll do some stretches, and ab workouts or take a nice nap before a shower and then start cooking.
I've been on Keto for 2 years now and in the last 6 months or so practice intermittent fasting every day. For me that means only eating food in a 4-8 hour window per day. So, I always run fasted now, including HIIT and tempo runs. It does take months, or in my case almost 2 years to get truly fat adapted so now my vo2max is almost back to what it was in my sugar eating days :-) And I much prefer to run fasted now, running with a sloshing stomach with food and drink just upsets my stomach now.
When I got diagnosed with type 2 diabetes I was advised to run fasted (as well as going low carb). From March 2017 to that November I dropped 35kgs and reversed my diabetes , and found parkrun. During lockdown and without parkrun to focus on I slipped into bad habits, the diabetes came back. I started fasted running and low carbs again and have a doctors appointment today regarding my diabetes but I’m confident I’ve reversed it again, I’ll know in about two hours (fingers crossed)
I’m not a Muslim but if I was I’d probably just switch my 5am runs to 4am so that I have space to eat immediately after my run before the sun rose (usually just after 6am here in the northern US this time of year). That way I wouldn’t disturb my routine too much such as running in the evening just before the sun goes down. Plus, I like to have a drink of water or electrolyte drink just prior to a run, so 4am would still allow me to do that while switching to evening wouldn’t allow that. I realize this would be harder in the UK since the more northern latitude allows for much less flexibility since nights are a lot shorter this time of year.
I'm a regular fasted runner. I run in the mornings after a 10-12 hours of fasting. Normally I do drink water before the run. If the run is longer than 90min, I fuel after 60 min. Ramadan Kareem
As a morning runner, I always run while "fasted". I also usually never eat anything before if running under 12 miles or so. What's interesting to me is that I used to have stomach issues when I (to me) over-consumed high carb gels during marathons. I no longer use those and my times and my gut feel better before, during, and after racing. I just did a virtual marathon a few weeks back where I had a cup of zero calorie iced tea only during the run. During a "real" race, I only take on course gatorade and water. Works for me
@@runningchannel Oh boy, I eat breakfast after my run, so that's normal. But by 3:30 pm I'm like "okay, time to cook some dinner." This habit started in lockdown. Now I hate eating later in the evening.
I did fasted running for 8 weeks. Felt fantastic at first. Found it great getting my run done before breakfast. However after a while I started to feel lethargic and experienced disruption in my cycle along with severe symptoms. Clearly not for my body but I can understand the benefits. As the advice in the video says try it and listen to your body to see how it feels.
Couple of years back I was trying desperately to go sub 20 5k then Ramadan came... I trained hard through Ramadan then first parkrun after Ramadan I went sub 20 for the 1st time ever!
I run fasting all the time. However I'm not trying to train for a race. Sometimes I run great, other days I feel tired. I think it depends on what you ate the day before and when.
I believe too that it all depends on what your diet is. If you are fat adapted, running fasted might be easier than if you aren't. I follow a low carb way of eating and I usually always run fasted with lots of energy. But I always say everbody and every body is different so we all do what works best for us!
I always run and strength train in a fasted state and have done so for close to ten years now. My longest runs are 22-25 k, always slow though. It’s only recently that I’ve understood all the benefits of fasted training. I just started with it to save time in the mornings when the marathon training plan said long run. After some time, I realized that it felt better not having a large breakfast in my stomach and then I began to skip breakfast altogether. But! I have always eaten a lot and well, only not breakfast. Just don’t try all out at once but gradually increase distance and time without food. Low energy etc often comes from doing too much, too fast. Just back down, fuel up and try again a bit slower next time.
I run every morning and usually head out still fasted and without food or drink. Just Monday I ran 4 hours this way and my fourth hour was way slower but that is about where I start to feel the fast as a unique training stimulus. In the cooler weather I can perform nearly the same fasted and without food/drink for 10 to 13 miles because I am so used to it. If I have any races longer than a half marathon in the plan, I will use a fueling plan based on the what fueling I will have at the race (for exampel for an ultra with 10k loops, I will train with 10k loops and refuel at my house or car).
If I’m running in the morning all I have before I run is a mug of coffee. And have no food or water during the run. I perform better running on a empty stomach
It's definately a case of do what works for you. I choose to run fasted as (up to 22k) as, the one time I tried it, non fasted made me feel sluggish and queasy.
That was a really good interesting video, thank you. I run fasted purely out of preference, not for any other reason. Anything up to a 15k run I feel better with just a pint of water. If I'm racing then that's a different story.
Thank you. That was interesting. I have always thought that it is somewhat unfair that Muslims in the UK have to fast for up to 16 hours (between sun up and sun down) when in equatorial regions it's only 12 hours, but Haroon explained the advantages and how to deal with the disadvantages well. Do not think I'll be experimenting with fasting anytime soon. Having taken up running less than five years ago I have developed the apatite of a Labrador.
I have been on keto diet for about 3 years which is more or less the same time I have been running. I nearly always run fasted or with just a bullet proof coffee. I can do up to marathon distance with no fuel because I am used to it and my body is very efficient at burning fat. I have also been doing MAF training almost from the beginning, so it is, in my mind, great combination. I have recently started using UCAN shake before longer or harder efforts and it works very well for me. I am slowly learning to eat more before runs, getting ready for much longer runs where fuelling is going to be crucial. Great inside from your guest but I am slightly puzzled by the carb recommendation. It hinders ones natural ability to burn fats which is what you need to rely on when fasting.
I always run fasted and I feel so much better than when I used to eat "normally". I run in the mornings when I've been in a fasted state for at least 14 hours and I've run up to 25kms with no issues like bonking (which used to happen when I ate 3 meals a day with snacks). Since I switched to eating either one meal a day or eating in a four hour window (fasting for 20 hours), I've lost 15kgs in weight and my endurance seems to be endless. Ran 25kms yesterday in 1hr 50mins with constant km times and then walked my dogs for an hour before I had my meal. Even then I didn't feel hungry. Only thing holding me back from going further is hydration as I don't bring water with me on runs as holding a bottle makes me feel lopsided and a camelback with water sloshing round is annoying. I drink plenty before I go out but I feel that at 25kms, I'm at the limit of my hydration levels and going any further without rehydrating would be silly, if not dangerous.
Outside of Ramadan, if my morning runs are up to a 10k then I tend to do them fasted. During Ramadan, I'll run during the last hour. It depends though on how I'm feeling that day, some days you just feel more tired and when that happens, I just take it as a rest day.
If I'm running in the AM I always eat something like half a bagel with almond butter 2 hours before. I'll feel weak especially on a long run if I don't. If I am running in the PM after work (5 or 6) I make sure my lunch is good and then maybe I'll have a wafer around 4 if I'm feeling hungry again. I could do a short run like maybe 5K without eating something but not like a 10K or longer.
The guy has good points, except for loading up on carbs - that's the opposite of what you want to do. When you fast, your body gets better at using fat for energy which is hugely beneficial, so it's best to support that by increasing intake of healthy fats (apart from protein) and reducing carbs. Otherwise you'd be fighting your body when it's naturally adapting to fat burning. You don't need to eliminate carbs (low-processed natural ones like veg, lentils, nuts, beans, fruit are good), but since fat is a much more efficient and consistent-energy fuel that avoids the sugar spikes and crashes, prevents diseases like diabetes and cancer, and your body can keep going for days on end on it due to 10x amount of fat reserves bodies hold compared to carbs/glycogen reserves, it's extremely useful to work fat to your advantage. Increase good fats in your diet and reduce bad carbs (like things containing refined sugars, highly processed chemicals, and other such junk).
Most of my runs take place between 4-5am so they're nearly all fasted, including tempo and interval work. My body is so used to it now that I can find it harder if I eat prior to going out. The only exception I make is for long runs of over two hours where I will normally have some peanut butter on toast a couple of hours before.
I am a muslim. i have been jogging 1 hour before breaking my fast for the past 2 years. so far no problems because i tend to reduce the intensity and if i noticed i am sweating a lot, i will try to slow down because i dont want to get too dehydrated
“nutrition scientist and exercise physiologist,” I always used to run fasted early morning but took days to recover. Then I was recommended a book for female athletes : ROAR by Stacy Sims. Game changer 👍 .
I have run without eating that morning and to be honest I didn't notice the difference. I do make sure I'm hydrated and carry gels etc. The benefits of running fasted does seem to have its benefits. Good informative video well done.
I had no idea fasted running played a role in mitochondrial biogenesis. This is one of the main recommendations behind long slow aerobic runs which I hate. I'd much rather add a couple pre-breakfast runs. Great info!
I am running since 4 weeks now, always going for 5k runs and i planned for Sunday to run my first long run 10k. The problem was that yesterday i had to go to a birthday party ending up drinking atleast 5 liters of beer and throwing up at the homeway😂 I woke up today with a big hangover, but said let's try this in the morning. It was really hard but finished it in 1 hour and 4 Mins. I am 28 and 103kg. Greetings from Germany 🇩🇪
Thanks, very interesting to learn about running in other cultures! As a new ultra runner, my fueling goal is learning to eat constantly, including just before and during my runs. For a food lover, it rocks. I get miiiighty cranky and uncoordinated when I haven't eaten in a while, so while I appreciate the benefits of fasted running, it's not for me.
The golden rule was always that if you exercise in a depleted state your body will go elsewhere for energy. It will eat into your muscle and your performance over time will suffer. Your body has an energy reserve that may be enough to sustain a shorter run but as an athlete on team GB we were always told that you must make sure you have an energy source or your body will get it from elsewhere.
You have to be fat adapted. Then your body converts to burning fatty acids, like you said, but you have to be fat adapted. Easy on carbs when you eat, low carb high volume - potatoes, pasta, rice, and bread are no no’s. Otherwise one will feel starved and bonk. I can’t bonk. I have biked hard for close to 2 hrs and run over an hour, fell like I can go forever. I fasted for 4 days, ran or biked or hiked twice a day, no problem whatsoever, no hunger or cravings. The first two days may be tough. Lost 11 lbs. Not likely to break down muscle when fat is available. Now I eat once a day, about 18 - 20 hrs fasting no calories. I drink plenty of water and supplements like electrolytes and salt, potassium ( snake juice on Amazon). I have no more hunger or cravings, even if I don’t eat at the same time, still not hungry.
Have you ever tried fasted running? Do you take part in Ramadan? Do you have any tips for training during Ramadan? Let us know in the comments below 👇
Met a young lady during the Great North Run that was running the entire event fasted. She was already very thin and was aiming to be under 2 hours. I was having a bad day so only stayed with her until about 4 miles!
I like to run around 2 hours after breaking the fast during the night. It is too difficult to run whilst fasting. Also it is best to wait at least an hour after eating.
@@habibkhalid4052 Alhamdulillah!! Great to hear you appreciated the video. Happy running insha'Allah. Have a blessed Ramadan!!!
I’ve workout pre-breakfast six mornings each week for a few years now. It feels completely normal to me now. Huge respect to Muslim friends who run during Ramadan. Very inspirational video 😀
Hey Running Channel team... how about an episode about running and allergies... I can't be the only one desperately looking for relief this time of year! On the video, point about hydration is a hugely important one - it would have been worth pointing out that there is absolutely no benefit - and considerable risk - to exercising while dehydrated.
So nice to see Ramadan featured on this channel, it's the first video I've seen addressing this!! I feel seen !
Thanks so much for watching 😊
Yep. I love how inclusive and honering of all people this channel is ❤️
I'm OMAD (one meal a day) so always run fasted, never had a problem but ALWAYS take gels and electrolytes with me even on shorter runs. Run safe, run sensible.
Anna. I always run fasted and without water(unless its hotter than 30deg) I eat omad, I am fully Keto adapted, I eat early evening and then fast for 22 hours daily. Always try and run in the morning upto HM or upto 2 1/2 hours and then still not food until tea time. No loss. No bonking of performance and no reliance on gels or fluids. Not ramadan just pure no carb no sugar KETO. 2 years now and i'll never go back to carbs. It so liberating not to be a slave to food and eating. ps I'm running my fastest ever times@62
#omad #Keto #carbfree #unlimitedenergy #carnivore #nosugar #amazinghealthmarkers
I usually do a lunch 10k having only a coffee that morning, my runs are always noticeably faster when doing this ~5:18/km. When I do a keto diet my runs are noticeably slower ~5:50/km, especially the first week.
Thats what happened to me as well when I first started Keto. Stick with it, after a year or 2 you will then become fully fat adapted (that's different to Ketosis) and your pace will be almost the same.
Alhamdulillah i also do my 5km run 1 hour before the sunset and for some reason i love doing it..😊👍
Alhamdulillah 🙏
Same since I get tired after running 5K in Ramadan. Usually I would run about 7k on non fasting days
This was a good idea to get Haroon on this show! Ramadan Mubarak 🌙
Thanks so much for watching! Yes, Haroon is great and super knowledgable 😊
Thank you 😃 Ramadan Mubarak
I do my workout about 1.5 hrs before sunset so to have some time to cool down and shower before breaking fast.
👍Thank you to The Running Channel, for featuring Ramadan. 👍
Thanks for watching 😊
Sounds perfect!!!
@@HaroonMota Similar to what you are doing.
All my runs are fasted. I fast on a 16/8. 16 hrs no food. 8 hrs eat. Except on a race day where it's fully fueled. I'm someone that when I eat I get sleepy and lazy. Finding intermediate fasting has work wonders for me. Ive been doing it for 4yrs now and I'll honestly never go back to so called normal eating
Really interesting, Daniel, thanks for sharing that.
I love this type of community! 🥰
Thank you Fathan! Thanks for watching 😊
❤
I have been running for nine years now and this is the first year I have tried running during Ramadan, having been inspired by Haroon. I have run between 5km and 10km several times so far and have kept at a comfortable pace. Like Haroon I have timed all the runs to be shortly before we can open our fast.
Great to hear Aftab. Well done!!
Well done Aftab! Thanks so much for watching 😊
I don't do fasting but I figured out when to eat to run my best. If i run in the morning i eat nothing before, but eat after. I tried eating 2 hours once before an early morning 10 k race and got really sick at km 7. If i run in the evening i go running before eating dinner. I do drink water before I start, during and after running.
Thanks for sharing Stefan! Great to hear you've found a system that works well for you.
woooohoooo I was waiting for this one for so long, Thank you good people of the running channel
Great to hear! Hope you find the video helpful 😊
I’d love to run with one or a group of my Muslim brothers and sisters! I hope everyone the best of health on your running journey!
Thanks for the upload!
🙏🙏🙏
Glad you found it informative Brandon! Thanks for watching 😊
Ramadan Mubarak to Running channel, nice episode... I have been running for last few years while fasting during Ramadan. I run one hour before sunset.
Ramadan Mubarak 🙏🙏
Thanks so much for watching Irshad 😊
@@runningchannel , I have watched all videos from running channel in last 1 year and have learned several things .I am Chicago area ...would like some running tips on running during snow time .
Thanks for focusing a video on Ramadan and running!
Most welcome. Thanks for watching 🙏
Our pleasure Emily! Thanks for watching 😊
Great advice Haroon. I'm also running almost daily this Ramadan just before sunset. Happy Ramadan.
Thanks for watching Mohamed! So glad you found it helpful 😊
Thanks for watching Mohamed. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Anna, Haroon ... thanks for this video (I requested this kinda topic in the last few months! Perfect!)
I always run fasted, but I always run in the morning, quite early and I start and finish at my front door. These runs vary from 5km upwards, and I always run half marathon distances in a fasted state. This is somewhat easier when I can run from home perhaps 45 minutes after waking. Joining an official race, which may be several miles from my home, and several hours after my waking time, is not quite as easy. I don't take any water with me either, but then I rarely run in the summer months or in hotter weather.
Performance-wise, I feel faster when running fasted, and the only time I have ever felt sick after running, dizzy, nauseaus, and blurred vision ... was running in the evening after a normal day of eating. I'm nervous about running after eating now for that reason.
I've also experimented performance wise in terms of time and distance. I do run out of steam around the 2 hour mark (that's half marathon distance for me) but I can push on and do up to 3 hours or 30km if I feel well rested and fit beforehand. I'm 52 and not of a super-athletic background. Intermittent fasting has been part of my life for about 3 or 4 years now. Works well for me.
As far as tips for anyone wanting to try it - Firstly, I think there needs to be a mental acceptance that actually, there isn't a physical need for food before a non-competitive short run. If you ate 1000 calories over the number needed so far this week, that energy didn't disappear, you body will use it for that run. But start with reasonable goals and steps in mind. If you've never fasted, try an 16 / 8 fast first. If you have never ran fasted, try with 5k's before you leap into longer runs.
Thanks so much for these tips Nick!
Thank you so much for beginning to cover this subject. As a runner who does over 90% of my runs fasted I would give caution to all those who are high carb athletes trying to begin fasted running. It would be super hard on your body as you need to have the metabolic flexibility to use fat before you try to force your body to do it when it’s already stressed running. I started out with a lower carb diet first - around 50-130gm carbs a day, I never use gels or carb load. Doing so just keeps your body preferring easily attainable carbs/glycogen instead of fat for fuel.
Thanks for sharing this Tracy and we're pleased you found the video helpful.
For the first time I've run whilst observing Ramadan because I wanted to maintain my pace and distance and it was really great. My longer runs, even outside of Ramadan, are in the mornings before breakfast so I knew what to expect and I knew I could do it. Just found it a challenge to sufficiently carb up in the evenings, so I could last the distance the next day.
Well done!! Try to prioritise carbs and hydration. It will help a lot. You don't have to eat loads - just ensure at least 50-60% of your main iftar meal is carbs. Don't be shy with the dates.
We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
I regularly run while fasting on the 5:2 but that's only without food. I enjoy it, I feel energised. So that's no problem, especially on shorter runs and with my slower speeds, but I have total respect for anyone that can do it without drinking too. That would be tough!
Ramadan Mubarak.
I have been running fasted(12 to 15 hours) for just over two years. It just happened and I'm faster than I used to be. Luckily I do not have any side effects( yet )
Yes, very informative. Also best way forward is moderation of exercises during the month of Ramadan. But the main aim of Ramadan is actually spiritual training but some basic form exercises is required to feel mentally and physically motivated.
Totally agree. Thanks for watching 🙏
I run fasted and can get to 10K with no need to feed. That’s always been my way since I started running. I can manage 14-16hrs fasting and still do my HIIT sessions and a run. But true, I listen to my body. I will eat if my body needs it so I always have an energy bar in my pocket no matter what distance I do.
I already love your channel, now i love it even more 💚 thank you so much for this video! I run the entire ramadan and am always asked on tips on when to run etc., so in glad you made this video, i bet it helps lots of people around the world 🥰 keep up the good work as always and ramadan mubarak from the uae 🌙
Thanks for watching Lina. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Thank you so much Lina! It's great to hear you've found some tips you can use going forward 😊
I did 159miles this Ramadan (30days). Early morning runs for most of the time & nice and steady.
This was so interesting! Thank you! 😊
I always run fasted. Over 21km distances I'll take home-made gels or cliff bloks. But I always feel better running on an empty stomach.
Glad you enjoyed it Kathryn!
I ran 1-2 hours before the fast breaking, I would never be able to run in the morning during Ramadan, because I need to drink as soon as I finish. Otherwise I get horrible headaches. It felt quite amazing running 20k and mostly 10 k almost everyday, I felt invincible.
Thanks million times
Beautiful touch guys
I love this channel
🙏🙏
Thanks so much Ahmed! Glad you enjoyed the video 😊
Great advice Haroon and Thanks to the running channel for covering this topic.
Most welcome Shahzad. Thanks for watching. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Our pleasure! Glad you enjoyed the video 😊
My best runs are my early morning fasted runs I seems to feel better and run quicker.
Thanks for watching Claire! What is the maximum distance you'd run being fasted?
The Running Channel no more than 7/8 miles. I always make sure I eat and hydrate well the day before.
Exactly, that is because for most of primate & pre primate Evolution, Phylogenetic ancestors would have awoken with the Sun rise & had to travel to find plant based foods on an empty stomach. No matter what we say or what we want today as Homosapiens, the longest period of our Evolution trended to waking with the Sun, moving on an empty stomach, & eating mostly plants. Deviate from that longest of Evolutionary trends and you will never feel as good -period.:-)..
@@seligseligabc123 Emma Martina Luigia Morano (29 November 1899 - 15 April 2017. Longest lived person in history at 117 years lived on 3 eggs a day ( 2 of them raw ) and minced meat.
Fasting is worth exploring, but probably not something everyone will enjoy. I've been for a couple years. Off season and base building phases I do all my running fasted. I just like living a fasted life. I do work in fueling into my training cycle as I approach race day though. I don't run races fasted. I can't claim my way is any better though. Just what I like.
Thanks for watching, Bradford, and for sharing your own experience 😊
Every Ramadan on weekends there would be mid night run races that would start 10 pm!
Back in 2017, I participated in one of the races and it was my very first 10k.
Weather was hot and humid but managed to finish the race!
I managed to run 5k on my record time 19:53 while fasting and 10k on 44:23. Both personal best straight after opening fast. 3 dates and a cup of tea then went for a run.
Awesome! Well done!
I have fasted anywhere from 18 to 24 hours daily for the last 5 years. I work out in the AM every day fasted for 14 hours and by the time I am finished lifting/running I am nearly 18 hours fasted. Always feel good.Just an observation, autophagy is not really "bad" cells dying but rather it is an intracelullar occurrence where old proteins and organelles are recycled!
They were some good gems dropped in this video. Smart fueling, and doing your own training that works for you is key.
Thanks so much! Glad you found it helpful 😊
I've been experimenting w/ some longer overnight fasting then exercising in the morning w/o eating first. I generally try to stop eating around 7 PM and then go at least 12 hours...maybe a little more. I used to be a fan of the late evening bowl of cereal for a snack! But it definitely gets easier after your body gets used to it. Seems to be a fair amount of evidence showing the benefits of fasting, everything from weight loss to better blood pressure, cholesterol, etc. So for those curious, it's definitely worth giving a try in my opinion.
Thanks for sharing this Brian 😊
We’re all different, I personally always run fasted, although I only run shorter distances these days (up to 12k). I can’t stomach food before about 11 am and run either before or just after school drop off. I remember running half marathons and doing triathlons in the past and tried all kinds of foods before and during training and races, and came to the conclusion that I can’t digest and exercise! I would feel sick, thirsty or need the toilet halfway round. I now eat slow release carbs the night before plus protein and I’m good to go in the morning, and I rarely have “emergencies” where I need to make like a bear!
Same for me!
I congratulate you on your videos, they are professionals and amazing. .I am 61 years old man, usualy I run 4 to 6 times a week in the morning including a long run on Sundays. During this Ramadan , am doing 30 mn of stretching before going to work and running abt 15 k daily before sunset (Iftar). my advice is to continue your life as usual during Ramadan but with shifting of times. Ramadan Mubarak.
Ramadan Mubarak 🙏
Thank you for watching!
Thanks for the thought and guidance. I usually run in the morning before breakfast. So, during Ramadan, I run before taking pre-fasting (we called it sahur/sahoor) meal.
Thank you for watching Masymul!
Ramadan Mubarak 🙏
Such a nice video- thank you!!
Yay Anna!!
Pre Covid I did 2 yrs of crossfit fasted 5 days a week, now I love doing up to two hour runs or cycles fasted before b.fast. No magic, just do it👍
I always do a fasted run whether I run in the morning or at lunchtime - the bigger challenge I find is non-fasted running, find it so much harder.
Interestingly, I run fasted from spring through autumn simply because I prefer the cooler temperatures and quieter roads and paths. For instance, I am currently getting up at 05:00 (UK based) for my runs though in June and July I will be rising before 04:00. Through late autumn and winter I switch to mid-morning running and give my porridge at least two hours to settle.
I seem to record better times, have more control when doing low hr and am more consistent with pacing and times over reps and sets when fasted. I always take a small energy block with me but it almost never gets used.
Ramadan Mubarak.
Praise Allah this Ramadan I did complete 10K daily roughly two hours before we break. Slower but buring and maintaining until Ramadan is over.
Good content thx.
This lady is wonderful 😄
Thanks for watching!
I agree with Haroon, having trained seriously for summer races (100ks, 100miler) thru Ramadan for few years, recovery is very difficult. Our sleep schedule is out of whack (need to wake up an hour before sunrise), I find running 1hr before sunset to be more suited for me as well, but that means sleep time pushed to later (body needs to get back to homeostasis). I find long runs are especially hard on the body, so I tend to do “spread the peanut butter style” across the week and reduce long runs. I also find if I was in the mindset of “want to increase fitness” during fasting month, it backfired and I would need another 2 weeks post-Ramadan to recover back to pre-Ramadan fitness. I find having the mindset of “keep the fitness” mentality is attainable, but easier said than done. Perhaps the best is like Haroon says, listen to the body. Finally, it is also very difficult to get enough calories to support high level of training. We only have small window to eat and rehydrate. Personally (I dont know if this is scientific) I find that my stomach probably “shrunk” in the Ramadan and I can only stomach half the portion I used to be able to gobble thru other months. My strategy for calories for last few years is to use lotsa peanut butter, avocado, milk shake with a little bit of casein protein powder (slow absorption) pre-bed and early AM pre-sunrise meal. Hope this helps someone. Happy running, and thanks for the video The Running Channel. 🙏
Thanks for watching Bro! Happy running!!!
We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
Thank you for sharing your experience, and thanks for watching 😊
Thanks! Great and insightful video. 😁
I do about 3 times a week, it works well for me. Pace feels about 30 seconds a mile harder. I feel I am able to run further before bonking and the bonk isn't as severe.
Loved hearing from Haroon! Great video
Glad you enjoyed it Alice! Yes, Haroon was a great addition 😊
Such a wonderful video. Thank you for raising awareness!
Thanks for watching. Glad you found the video helpful. We have a Muslim running community on Instagram. Check out instagram.com/muslim.runners Our Ramadan Challenge is also underway if you'd like to get involved.
You are so welcome Bilaal! Thanks for watching 😊
Interesting video!! Thanks for the info!
I run short distance before breakfast during the work week but I,ve never done long run like that. Would be interesting to try!
Glad you found it helpful Ariel! 😊
Thank you. This was super helpful.
You're welcome!
This channel can't get any better :)
Thank you 😊
That’s a shame 😢
Great video! So glad you made this! I'm fasting currently and this is super helpful.
Glad you found it helpful. Thanks for watching. Feel free to get in touch if you need any further help or advice. Interested in joining the Ramadan Challenge? www.pennyappeal.org/ramadanchallenge
We're so glad it was helpful! Thanks for watching 😊
Well done Haroon! Great video 👏
Glad you liked it 😊
Here's a fun workout for summertime when there's more light to work with: Dinner at 5 or 6pm, then, two to three hours later, 1 mile warm-up, 4 miles medium effort, 1 mile cool-down. Trick here is to NOT eat after the run. Just water. The next morning, first thing early, no food (just water, no coffee with caloric sweeter), run an easy- to easy/medium-effort 4 miler. That morning run on starved legs is a killer but feels so good later. I've only done it a few times each season because it feels so strange. Not really fasted running but related?
I used to run early mornings most of the time by myself, and I was so hungry and tired throughout the day during the holy month. but my run club is in the evening, so I have about two hours until iftar. I’ll do some stretches, and ab workouts or take a nice nap before a shower and then start cooking.
That was a great idea about using the fasting time to work on stretching and low impact workouts 😎
Bismillah!! Have a blessed Ramadan
Glad it was helpful!
I've been on Keto for 2 years now and in the last 6 months or so practice intermittent fasting every day. For me that means only eating food in a 4-8 hour window per day. So, I always run fasted now, including HIIT and tempo runs. It does take months, or in my case almost 2 years to get truly fat adapted so now my vo2max is almost back to what it was in my sugar eating days :-)
And I much prefer to run fasted now, running with a sloshing stomach with food and drink just upsets my stomach now.
When I got diagnosed with type 2 diabetes I was advised to run fasted (as well as going low carb). From March 2017 to that November I dropped 35kgs and reversed my diabetes , and found parkrun. During lockdown and without parkrun to focus on I slipped into bad habits, the diabetes came back. I started fasted running and low carbs again and have a doctors appointment today regarding my diabetes but I’m confident I’ve reversed it again, I’ll know in about two hours (fingers crossed)
Thanks for sharing your story Judo! Hoping you get good news from the doctor 😊
I’m not a Muslim but if I was I’d probably just switch my 5am runs to 4am so that I have space to eat immediately after my run before the sun rose (usually just after 6am here in the northern US this time of year). That way I wouldn’t disturb my routine too much such as running in the evening just before the sun goes down. Plus, I like to have a drink of water or electrolyte drink just prior to a run, so 4am would still allow me to do that while switching to evening wouldn’t allow that. I realize this would be harder in the UK since the more northern latitude allows for much less flexibility since nights are a lot shorter this time of year.
I'm a regular fasted runner. I run in the mornings after a 10-12 hours of fasting. Normally I do drink water before the run. If the run is longer than 90min, I fuel after 60 min.
Ramadan Kareem
As a morning runner, I always run while "fasted". I also usually never eat anything before if running under 12 miles or so. What's interesting to me is that I used to have stomach issues when I (to me) over-consumed high carb gels during marathons. I no longer use those and my times and my gut feel better before, during, and after racing. I just did a virtual marathon a few weeks back where I had a cup of zero calorie iced tea only during the run. During a "real" race, I only take on course gatorade and water. Works for me
That's really interesting Nathan! Thanks for watching 😊
What an interesting video! I suppose I technically do fasted running but that's because I keep old lady meal times.
Thanks for watching Arielle! Haha and what are old lady meal times? 😂😂
@@runningchannel Oh boy, I eat breakfast after my run, so that's normal. But by 3:30 pm I'm like "okay, time to cook some dinner." This habit started in lockdown. Now I hate eating later in the evening.
I did fasted running for 8 weeks. Felt fantastic at first. Found it great getting my run done before breakfast. However after a while I started to feel lethargic and experienced disruption in my cycle along with severe symptoms. Clearly not for my body but I can understand the benefits. As the advice in the video says try it and listen to your body to see how it feels.
Absolutely Marianne! Thanks so much for watching 😊
A ran a half marathon with nothing more than water and a cup of black coffee. Didn’t feel like eating until 3-4 hours later.
Couple of years back I was trying desperately to go sub 20 5k then Ramadan came... I trained hard through Ramadan then first parkrun after Ramadan I went sub 20 for the 1st time ever!
Oh wow! Well done!
Day 3 of Ramadan. First day of a morning run. Plan to do this for the rest of the month. Hopefully I can lose some weights.
I run fasting all the time. However I'm not trying to train for a race. Sometimes I run great, other days I feel tired. I think it depends on what you ate the day before and when.
I believe too that it all depends on what your diet is. If you are fat adapted, running fasted might be easier than if you aren't. I follow a low carb way of eating and I usually always run fasted with lots of energy. But I always say everbody and every body is different so we all do what works best for us!
I always run and strength train in a fasted state and have done so for close to ten years now. My longest runs are 22-25 k, always slow though. It’s only recently that I’ve understood all the benefits of fasted training. I just started with it to save time in the mornings when the marathon training plan said long run. After some time, I realized that it felt better not having a large breakfast in my stomach and then I began to skip breakfast altogether. But! I have always eaten a lot and well, only not breakfast. Just don’t try all out at once but gradually increase distance and time without food.
Low energy etc often comes from doing too much, too fast. Just back down, fuel up and try again a bit slower next time.
Glad you've found a routine that works well for you. Thanks for watching 😊
I run every morning and usually head out still fasted and without food or drink. Just Monday I ran 4 hours this way and my fourth hour was way slower but that is about where I start to feel the fast as a unique training stimulus. In the cooler weather I can perform nearly the same fasted and without food/drink for 10 to 13 miles because I am so used to it. If I have any races longer than a half marathon in the plan, I will use a fueling plan based on the what fueling I will have at the race (for exampel for an ultra with 10k loops, I will train with 10k loops and refuel at my house or car).
If I’m running in the morning all I have before I run is a mug of coffee. And have no food or water during the run. I perform better running on a empty stomach
It's definately a case of do what works for you. I choose to run fasted as (up to 22k) as, the one time I tried it, non fasted made me feel sluggish and queasy.
That was a really good interesting video, thank you. I run fasted purely out of preference, not for any other reason. Anything up to a 15k run I feel better with just a pint of water. If I'm racing then that's a different story.
Glad you found it interesting, Mike! Thanks for watching 😊
Thank you. That was interesting. I have always thought that it is somewhat unfair that Muslims in the UK have to fast for up to 16 hours (between sun up and sun down) when in equatorial regions it's only 12 hours, but Haroon explained the advantages and how to deal with the disadvantages well. Do not think I'll be experimenting with fasting anytime soon. Having taken up running less than five years ago I have developed the apatite of a Labrador.
Thanks for watching David 😊
I feel runnin while fasting is better for me
I have been on keto diet for about 3 years which is more or less the same time I have been running. I nearly always run fasted or with just a bullet proof coffee. I can do up to marathon distance with no fuel because I am used to it and my body is very efficient at burning fat. I have also been doing MAF training almost from the beginning, so it is, in my mind, great combination. I have recently started using UCAN shake before longer or harder efforts and it works very well for me. I am slowly learning to eat more before runs, getting ready for much longer runs where fuelling is going to be crucial.
Great inside from your guest but I am slightly puzzled by the carb recommendation. It hinders ones natural ability to burn fats which is what you need to rely on when fasting.
Thanks for sharing this Tom and thanks for watching 😊
I always run fasted and I feel so much better than when I used to eat "normally". I run in the mornings when I've been in a fasted state for at least 14 hours and I've run up to 25kms with no issues like bonking (which used to happen when I ate 3 meals a day with snacks). Since I switched to eating either one meal a day or eating in a four hour window (fasting for 20 hours), I've lost 15kgs in weight and my endurance seems to be endless. Ran 25kms yesterday in 1hr 50mins with constant km times and then walked my dogs for an hour before I had my meal. Even then I didn't feel hungry. Only thing holding me back from going further is hydration as I don't bring water with me on runs as holding a bottle makes me feel lopsided and a camelback with water sloshing round is annoying. I drink plenty before I go out but I feel that at 25kms, I'm at the limit of my hydration levels and going any further without rehydrating would be silly, if not dangerous.
Outside of Ramadan, if my morning runs are up to a 10k then I tend to do them fasted. During Ramadan, I'll run during the last hour. It depends though on how I'm feeling that day, some days you just feel more tired and when that happens, I just take it as a rest day.
👊
Sounds very sensible. Thanks so much for watching 😊
@@HaroonMota Ramadan Mubarak!
Since starting to run - over a year now I always run on an empty stomach apart from water. After the run I eat a healthy breakfast.
If I'm running in the AM I always eat something like half a bagel with almond butter 2 hours before. I'll feel weak especially on a long run if I don't. If I am running in the PM after work (5 or 6) I make sure my lunch is good and then maybe I'll have a wafer around 4 if I'm feeling hungry again. I could do a short run like maybe 5K without eating something but not like a 10K or longer.
during ramadan, I run an hour before the sun sets. so I can drink after i finished my run.
Sounds good! Thanks so much for watching 😊
Me too :)
The guy has good points, except for loading up on carbs - that's the opposite of what you want to do.
When you fast, your body gets better at using fat for energy which is hugely beneficial, so it's best to support that by increasing intake of healthy fats (apart from protein) and reducing carbs. Otherwise you'd be fighting your body when it's naturally adapting to fat burning.
You don't need to eliminate carbs (low-processed natural ones like veg, lentils, nuts, beans, fruit are good), but since fat is a much more efficient and consistent-energy fuel that avoids the sugar spikes and crashes, prevents diseases like diabetes and cancer, and your body can keep going for days on end on it due to 10x amount of fat reserves bodies hold compared to carbs/glycogen reserves, it's extremely useful to work fat to your advantage. Increase good fats in your diet and reduce bad carbs (like things containing refined sugars, highly processed chemicals, and other such junk).
Most of my runs take place between 4-5am so they're nearly all fasted, including tempo and interval work. My body is so used to it now that I can find it harder if I eat prior to going out. The only exception I make is for long runs of over two hours where I will normally have some peanut butter on toast a couple of hours before.
Thanks for watching Mark and sharing your own experience.
I am a muslim. i have been jogging 1 hour before breaking my fast for the past 2 years. so far no problems because i tend to reduce the intensity and if i noticed i am sweating a lot, i will try to slow down because i dont want to get too dehydrated
I have tried it and I had the best runners high ever
“nutrition scientist and exercise physiologist,”
I always used to run fasted early morning but took days to recover. Then I was recommended a book for female athletes : ROAR by Stacy Sims. Game changer 👍
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I always run fasted, except on Parkrun days, when I have breakfast first. I'm considering trying one run a week non-fasted, just for a bit of variety.
I have run without eating that morning and to be honest I didn't notice the difference. I do make sure I'm hydrated and carry gels etc. The benefits of running fasted does seem to have its benefits. Good informative video well done.
Thanks Gary!
I had no idea fasted running played a role in mitochondrial biogenesis. This is one of the main recommendations behind long slow aerobic runs which I hate. I'd much rather add a couple pre-breakfast runs. Great info!
Glad you found it helpful 😊
I am running since 4 weeks now, always going for 5k runs and i planned for Sunday to run my first long run 10k. The problem was that yesterday i had to go to a birthday party ending up drinking atleast 5 liters of beer and throwing up at the homeway😂 I woke up today with a big hangover, but said let's try this in the morning. It was really hard but finished it in 1 hour and 4 Mins. I am 28 and 103kg. Greetings from Germany 🇩🇪
Very interesting. I run and cycle fasted. Only low intensity though. It’s running with anything in my tummy I
Find really hard.
Thanks, very interesting to learn about running in other cultures! As a new ultra runner, my fueling goal is learning to eat constantly, including just before and during my runs. For a food lover, it rocks. I get miiiighty cranky and uncoordinated when I haven't eaten in a while, so while I appreciate the benefits of fasted running, it's not for me.
Thanks so much for watching Kelly 😊
The golden rule was always that if you exercise in a depleted state your body will go elsewhere for energy. It will eat into your muscle and your performance over time will suffer. Your body has an energy reserve that may be enough to sustain a shorter run but as an athlete on team GB we were always told that you must make sure you have an energy source or your body will get it from elsewhere.
I find it works best for me to run about 45 minutes after I've broken my fast with a very light meal and plenty of water.
Thanks for sharing this Yassein 😊
I always say I’m goona do that then end up stuffing my face, so now I just run a little before iftar
I usually run a couple of hours after breakfast. I've done a couple of fasted runs before, but always feel pretty sluggish.
You have to be fat adapted. Then your body converts to burning fatty acids, like you said, but you have to be fat adapted. Easy on carbs when you eat, low carb high volume - potatoes, pasta, rice, and bread are no no’s. Otherwise one will feel starved and bonk. I can’t bonk. I have biked hard for close to 2 hrs and run over an hour, fell like I can go forever. I fasted for 4 days, ran or biked or hiked twice a day, no problem whatsoever, no hunger or cravings. The first two days may be tough. Lost 11 lbs. Not likely to break down muscle when fat is available. Now I eat once a day, about 18 - 20 hrs fasting no calories. I drink plenty of water and supplements like electrolytes and salt, potassium ( snake juice on Amazon). I have no more hunger or cravings, even if I don’t eat at the same time, still not hungry.
I tried it once, shorter run, slower pace. I thought I was going to die. Never again.