Hi everyone
I started IF this week as part of a research trial and so far so good. The trial suggests a 10hr eating window but I’ve probably been doing usually a 16:8 fast (although yesterday I had a 22 he fasting window).
The 16:8 or 14:10 seems ok to me so far. The thing I’m not so sure about is when to fit in my cardio?
I’ve been running 3 times / week for the last 10 weeks. Usually around lunchtime if I’m WFH, occasionally early evening. However, I’m not sure now whether I should be running during the fasting or the eating window. I understand everyone is different but I would love to hear others’ experience of this.
For me, there have been a handful of occasions over the last few weeks where I haven’t eaten for a few hours after a run and it normally hasn’t ended well - seems to have brought on a sort of anxiety attack. I’ve interpreted it as my body being put in “fight or flight” mode during the exercise and then any delay of over 1 or 2 hours to eating exacerbating this. So at most, I should do the cardio no more than 2 hours before eating, and probably ideally during the eating window.
What do the rest of you runners / cardio enthusiasts do?
I like running during my fasting window. I feel lighter / running feels easier. But everyone is different and it’s best to listen to your body! Maybe some days it’ll feel better to run during your fast, and other days it’ll feel better to run during your eating window. No harm in experimenting with it as long as you are receptive to your body’s cues. Best of luck to you :)
Like the other poster I like to do cardio on an empty stomach, feels good to me. As for when to eat after, for me it depends on the intensity of the workout. If it’s an easy run I’m fine to wait a few hours. If it’s high intensity intervals or I mix in some heavy weights, I’ll usually want to eat shortly after.
It’s possible it might be all in your head. I remember originally thinking there’s no way I could do cardio without eating first! But after a few times you get used to it and it may even feel better.