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As its name indicates, training without having eaten beforehand relies on one premise: exercising without having eaten breakfast.
Taking part in a timed event such as a half-marathon, the basic distance for a road running event, should not cause anxiety. However, a methodical approach to the big day will allow you to avoid the biggest pitfalls.
As its name indicates, training without having eaten beforehand relies on one premise: exercising without having eaten breakfast. Drinking a glass of water or a mug of sugar-free tea is, however, recommended.
Remember: during the night, only hepatic glycogen is burned. The fuel stored in your muscles remains largely intact. However, training without having eaten beforehand mobilises the lipid channel earlier. Many runners therefore choose this type of session for weight loss (they sometimes speak of the desire to "dry out") and to increase their level of performance when sugar reserves are largely used up.
Regular training without having eaten beforehand improves the body's capacity for mobilising energy. A study published in 2008 proved that athletes regularly training in endurance sports burn fats more easily – and, at the same time, preserve more of their glycogen reserves – than sedentary or untrained subjects. They also rebuild their stores more quickly and naturally after exercise.
But be careful! Running on an empty stomach repeatedly and (sometimes) for too long can cause significant signs of fatigue, and even lead to headaches or digestive trouble. It is important to be reasonable in the frequency and length of this type of work, and no matter what, to make sure you listen to your body.
"Low glycogen training", a training technique involving particularly intense efforts (intervals) by bodies low in carbohydrates, is practised more and more by Kenyan athletes. The goal is to become used to running in the same state as you would be during the last ten kilometres of a marathon – without a significant loss of performance.
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