Morning runners will skip a pre-run snack for many reasons: gut comfort, time constraints, or the belief that running fasted will make them faster. For years, fasted running was trendy and even recommended. However, science and training theory evolve, and so we’re here to tell you in 2025: fed is fastest, and that includes during training.

We address some common misconceptions around fasted running. Does fasted cardio make you a better fat burner - and does that even matter for running performance? Are there any downsides to running without carbs in the tank? We dive into the research around fasted running and make practical recommendations. Whether you are running for health or marathon training, you will want to listen to this episode!

In this episode, you will learn:

Understanding reasons why runners train fasted
The research behind why fasted running may be holding you back
Quick and easy-on-the-stomach pre-run snacks
Is it okay to skip fuel for an easy run?
Does eating before a run affect training adaptations?
How to train your gut to tolerate pre-run eating

If you enjoyed this episode, you may also like:

Hybrid Training as Health Training wiht Dr. Alyssa Olenick (82)
Is Sugar Bad for Runners? With Cortney Berling, RD, MPH (98)
What to Eat Before Runs, Recovery Nutrition, and Low Energy Availability (76)
Ketones, Sodium Bicarb, and Other Supplements for Runners (106)

This episode is sponsored by Previnex! Previnex creates clinically effective supplements made with high-quality ingredients. Their probiotic provides 30 million CFUS with six bacteria strains - and unlike other brands, their probiotic works! Use the code treadlightly for 15% off your first order at previnex.com.

BodyBio: If you are searching for a flavorless electrolyte, consider BodyBio E-lyte! Use code AMANDA25 and follow link to bodybio.com to try E-lyte electrolyte concentrate for your summer hydration needs.

References:

PMID: 32702658
PMID: 28012184
PMID: 38201996
PMID: 33198277
PMID: 32021500
PMID: 40073985
PMID: 39842253
PMID: 39840806
PMID: 32926647
PMID: 33105701
PMID: 32079327
PMID: 32245088

💻 ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join our community at patreon.com/treadlightlyrunning

🎙️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Please rate, review, and subscribe on Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or follow and comment on Spotify. If you enjoyed this episode, please share with a friend!

👉 Follow us @treadlightlyrunning @runtothefinish and @lauranorrisrunning on Instagram!

The 2020 Memory Lane with Pete & Nikki