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If the primary target is to lose weight, Morning Runs are better or evening runs with/without food?
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I am 35 years old with weight of 62 kgs with height of 5 feet 3 inches resulting to BMI of about 24.2 which is borderline normal. I want to reduce around 5-6 kgs stubborn weight that is too difficult to reduce. I have decided to do so in about 3 months with running.
So kindly suggest some valuable tips for me to achieve my goal.
Should i run in morning or evening?
Should i run on empty stomach?
How much time should i run and with what pace?
Note: Usually i jog about 15 mins in the morning followed by 10 mins brisk walks.
So kindly suggest some valuable tips for me to achieve my goal.
Should i run in morning or evening?
Should i run on empty stomach?
How much time should i run and with what pace?
Note: Usually i jog about 15 mins in the morning followed by 10 mins brisk walks.
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Comments
Might be worth booking a session with a personal trainer who has taken their nutrition exam and ask them to look at your diet and exercise routine.
What works for one person might not work for you.
However in basic terms burn more calories than you eat but don't go below your BMR in terms of calorie intake.
I hope the weeks since your post have been filled with happy jogs!
TT is right regarding the weight loss. <div>
</div><div>However Everyone is different and lead different lifestyles. If you want to be really dialled in, you could look at your calorie expenditure based on your lifestyle, too.
for example, someone of your exact same age, height and weight, eating the same food, doing the same amount of training sessions (running, gym etc..) may actually work a far more physically demanding job than you, thus actually burning even MORE calories during the day, whilst you may work a desk job and find you’re only getting 1000 steps a day in, ultimately leading to a less ‘active’ day. So they’re seemingly passively losing more weight than you, however in your eyes, you seem to be doing the exact same thing! </div><div>
</div><div>To answer your question, training fasted or in the evening won’t have an effect on your weight loss, however it will have an effect on your energy levels during your run.
My advice would be to try them and see what suits you best.
I would try 4-6 weeks of fasted AM jogs, track your progress - then 4-6 weeks of evening runs, or whatever other time suits your lifestyle. </div><div>
</div><div>With your morning runs, ensure you’re well hydrated and have some decent food in you from the night before to provide you with the energy. As if you’re having a last meal, say only 2-300 calories around 4-5pm the night before, your body will be craving energy the following morning and might lead to an uncomfortable session.
</div><div>After a heavy meal, your digestive system will be focusing on digesting the food you have just eaten, so I would wait a comfortable amount of time between and afternoon/evening meal and an afternoon/evening run. This time frame differs for most as our body’s are all different.
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</div><div>TLDR; try both and see what works best for you, but meal timing won’t effect weight loss, more so energy levels. </div><div>
</div><div>Good luck and happy running! 😄</div>
So, if you feel lethargic by running fasted or it's more difficult to summon the energy to do it, then pick running when you've eaten. I personally run first thing in the morning because that's my routine, it just happens to be fasted as I have breakfast when I get back in, but on hard workout days I get a higher quality session with glycogen onboard.
When weight loss is the goal, from my experience, food tracking absolutely everything using myfitnesspal guaranteed the targeted weight loss if I stuck to it, regardless of running (though it helped I was doing a lot and never 'ate back' the calories). I dropped 10kg in 8 weeks last year, age 33, 6'2, going from 90kg to 80kg. When I say tracking everything, literally if I had 3 grapes I was weighing them first. Its pointless if you don't track it all, because like it or not, you ate it all, so it all makes a difference.
To maximise calorie expenditure, jog at a more sustainable pace so that you go for longer. I could do an all out 5k effort sub 18 but be totally spent having only burned maybe 300, but if I do an hour long 10k trail run taking it pretty easy, it'll be 600-800+ but I'll have a lot less aching the next day to go again.
If you are just using running to lose weight and you aren't running more than 30 mins, then there is no need to eat anything in the morning before you run... or if you do feel lethargic when running then add in a banana before you run.
I would also try and up the running to 30 minutes from your 15mins & if you could set yourself a goal in a years time of running a 10k race...