An early morning long run performed without eating breakfast to condition the body to utilize fat as a fuel source, enhancing endurance.
Start your fasted long run with a gentle warm-up to prepare your body.
Perform dynamic stretches such as leg swings, arm circles, and toe touches to prepare your muscles.
Begin with a gentle jog to gradually increase heart rate and warm your muscles.
The primary set of the session is the long run performed on an empty stomach.
Run at a moderate pace for your set long distance, remaining conversational.
Complete the session with a cool-down to aid recovery.
Spend 5-10 minutes at a slow pace, transitioning to a walk.
Focus on stretching major muscle groups used during the run, holding each stretch for 15-30 seconds.
The fasted long run is designed to improve your body's fat-burning efficiency and endurance. By running on an empty stomach, your body is trained to use fat as the primary fuel source due to lower glycogen stores. This strategy not only helps increase your endurance but also trains your mental stamina to push through fatigue. Over time, this can improve your overall aerobic capacity and metabolic flexibility, making it easier for you to maintain pace and energy during long runs.
Additionally, fasted running can lead to improved insulin sensitivity and increased mitochondrial density. This form of training might also aid weight management and improve your body's ability to perform in low-glycogen states, which is particularly beneficial for endurance athletes. However, it's important to execute these runs with caution as they can be physically taxing on the body.
This session is ideal for experienced runners looking to enhance their endurance and metabolic efficiency. It is not recommended for beginners or those with medical conditions like hypoglycemia. Runners new to fasted training should start with shorter durations and gradually work up to longer runs, listening carefully to their bodies and ceasing if feeling light-headed or overly fatigued.
To maximize the benefits of a fasted long run, ensure you are well-hydrated ahead of time and focus on moderate intensity rather than speed. Consider incorporating these runs into your routine no more than once per week to avoid overtraining and ensure proper recovery. Finish your run with a balanced meal rich in proteins and carbohydrates to replenish glycogen stores and aid recovery.