GX Athletes


Intermittent Fasting and Running

Running is a great full-body exercise that helps in toning your body, improving metabolism, and burning all the extra calories. However, this also means that you need to eat well. When people talk about intermittent fasting with running, this seems like a very good combination because they feel fasting is all about starving. However, the reality is that you are still eating but you are abstaining from eating only at a certain time. Although an off combination, researchers and athletes who have worked on running and intermittent fasting report significant results. They say, you feel more energized, you also have a metabolism boost, and best of all, you see significant improvement in the overall running experience. As running is known to be one of the most used exercises, most people add a very healthy and protein-rich diet to it. Since most people have never experienced intermittent fasting, it is very imperative to explore the scope of running with intermittent fasting.


With the help of this article, we will explore the impact of the diet on running. We will also look at the aspect of running and how it changes when we start fasting. Apart from this, we will explore how fasting helps our body and what are some of the main fasting types that you can try.

What Is Intermittent Fasting?

Intermittent fasting is a simple diet style however, you set a window for eating while you abstain from eating for the rest of the hours. This eventually helps you in burning all the extra fats that you might otherwise store. Usually, people think fasting will only impact their metabolism and they will eventually feel dizzy which is true. However, this only happens when you are not familiar with different styles of fasting and what will be suitable for you.

There are six types of fasting. However, for running you can only consider three. One thing that you must keep in mind is that running doesn’t mean marathon running. Within marathon running, you need energy for a very long time and you will keep burning a lot of calories. It is very important to have a good meal so you do not feel like slowing down in the middle of a marathon or feeling dizzy. The three main types that are recommended for the running include:

  • The 5:2 fasting method
  • Eat-stop-eat fasting method
  • 16/8 fasting method

How Does It Help With Running?

Although a little odd at first, you will feel energized once your body reaches ketosis. This will help you lower down the body fat which in return will make it much easier for you to run because you no longer have to feel pressure on your joints. Another important thing is that you will feel the impact on your whole body because you will reduce weight and as lighter things get carried easily your speed will increase as well. Studies show that fasting helps with VO2 max which is very good for decreasing body fat and improving speed.

Another study found out that people who started fasting and then practiced running performed much better than people who had a good hearty meal before their running session. Most people link this with bloating and digestion rather than simply running. Apart from this, when you have not had anything to eat, the body focuses on burning the fat that you have stored rather than digesting the food only.

Studies also show that fasting is very helpful for recovery. People who fast before running does not feel bloated and do not have extreme muscle cramps. Another important benefit is that you will not have inflammation or even if you are already facing inflammation you will instantly feel better. This further helps with the absorption of nutrition in the body as well.

Fasting and running are very beneficial but only if you know the limitations and how to do it. Otherwise, you might face serious health-related issues that can be dangerous.

Bottom Line

To sum it all up, it all comes down to your choice of intermittent fasting and the aim you have in mind. If you are thinking of starting a full 20 days of water fasting, you might not be able to see any improvement. You will see that it hurts the body, especially with intense exercises. On the contrary, if you select a simple 5:2 method of fasting, 16/8 method, or eat stop eat method, you will see better results. You will not only see that your body is responding properly but you will also see that your body will get healthy, lean, and fat content will rescue as well. All in all, blending intermittent fasting with running is a very good idea that will help you in real life and you will see that your body will get better in shape as well. You also need to keep in mind that your goal also needs to complement the fasting. If you feel bloated or you just want to see improvement in your overall health, you need to select the fasting style that complements your goal.

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