Everyone says it's okay to run in an empty stomach, but experiencing dizziness, shortness of breath, and weakness – what's going on?

Can you run to the end without food?

A netizen said:

When running in the morning without eating, the result was that after running 5 kilometers, I felt dizzy, nauseous, anxious, and needed to slow down for a while, but it didn't improve. I sat down and slowly relieved it, and it didn't improve for about five or six minutes, and then a small amount of sweat had already soaked the ground. Afterwards, I wanted to drink something or eat a candy, my mouth was very thirsty, and I slowly walked home to eat something to recover.

This is because of the empty stomach running, isn't it? Is it okay to run with an empty stomach?

I have had a similar experience when I first started running.

With a friend, we ran 10 kilometers on the playground. When we started running, the sun was already high, and at 7 or 8 kilometers, I felt powerless, had palpitations, and felt weak, so I stopped running 10 kilometers and had a meal to relieve it.

Empty stomach running is okay, generally won't have any problems, but you need to pay attention to the distance. When morning running or empty stomach running, as long as it's not more than 10 kilometers, it's basically empty stomach.

If the distance exceeds 10 kilometers, you should prepare some food and water. Choose a running route with a supermarket, so it is safe and convenient.

The netizen's situation may be because I just started running or my physical condition was not yet so strong. As I ran further and longer, empty stomach running would not cause such a problem.

Secondly, this situation does not belong to a common phenomenon, so don't worry too much. Healthy people can generally empty stomach running, many people run or play basketball after work, and are in an empty stomach state.

However, if you are one of the following groups of people, you need to pay attention

If you have low blood sugar, high blood pressure/high cholesterol/high blood sugar, or are on a diet, don't empty stomach running.

Especially when you are already feeling weak legs/dizzy/lack of energy before exercising, don't empty stomach run. Drink some water and eat a banana or a small snack before exercising.

If you are doing long-term exercise, you need to wear food and water.