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Comment by Marc Baillargeon on February 11, 2019 at 9:00am

Hello Eric,

Just watched this video and would like to know if you have any reference material to read regarding fasting and training.

Is the idea to be 100% all the time burning fat? Or is the idea to be able to have a sort of optimal  fuel mixture ?

I've been running empty in the mornings for about 6 months but only after maybe 9.5 10 hrs of no food - run for an hour then eat a small breakfast. I usually do not eat before or during running. Unless I'm running hard or intervals.

My longest races have been olympic distance triathlons and I usually do not need to eat anything until the end of the bike. During the run I usually do not eat either but may take one or two orange slices.

I am working/training my way up to half and full ironman and would love to read / hear more about this subject.

Thanks for any input,


Comment by Kirk on December 2, 2018 at 11:24am

Hey Eric, I almost always don't eat prior to morning run, not always quite at 16hours post intake depends on the schedule. find Im ok for 60-75mins. anyway, whats your thoughts on going into a race without having eaten? more specifically longer races anything marathon or longer I guess. I did a half marathon recently and ate 2 hours prior to the race, really didn't feel like eating and im almost certain that it had no impact upon my performance in the race.

loving the 100mile plan by the way, my fitness has shot up like in bullet in the past 4 weeks.



Comment by Mari Soulforce on December 2, 2018 at 6:40am

It's so good to get your confirmation and support for the fasting, Eric!  Loved the recipe (sans the anchovies ...ha!) Very delish!  Stay warm out there and thanks for this video!

Comment by Jay Mijares on November 30, 2018 at 6:49pm

I usually do my Saturday morning long runs in a fasted state. The run itself is usually about 11 - 12 hours after my last meal. I have noticed that I'm able to utilize fat stores a bit more efficiently.  I ran a marathon earlier this year at an easy pace and finished in 5hr 50-ish minutes.  During the entire run, I think I only took in about 1000 calories, mostly consisting of pretzels and my sports drink which is honey-based.  Prior to that marathon, I'd spent about three months making sure I was in a fasted state when I did my Saturday long runs.

Comment by Blair Mohn on November 30, 2018 at 5:42pm

Juicing: I've been told putting that yummy salad in a heavy duty blender and liquifying allows your body to better absorb the nutrients. The mechanics described were the blender creates smaller particles than teeth. Any thoughts on juicing?

Comment by Eric Orton on November 30, 2018 at 4:26pm

Hey Lori - good question. Studies and research show that you need to fast 16-20 hours to begin producing ketones and utilizing fat stores.  But just like with anything nutrition based, there is no one general answer. Just like there are many forms of runs for a variety of purposes there are just as many forms of fasting.  But the experts will say, probably 16 hours is the minimum.

Comment by Blair Mohn on November 30, 2018 at 4:13pm

Thanks for the great nutrition tips. 'Looking forward to more!

Comment by Lori Enlow on November 30, 2018 at 4:05pm

so my morning runs (less than 2 hours) are almost always on an empty stomach (about 11 hours from last meal)....what is the optimal "fasting" duration for this type of fat burning run. I've never done this intentionally. My morning runs are so early, I just typically leave enough time to get out the door...not stop to eat. Also, I typically have zero appetite that early anyway. So, how many hours does it need to be be to be considered "fasting". also, do you eat a certain way the evening before you plan to do a fasting run the next day. 

Is there a downside to running all less than 90 minute runs on a empty stomach....seeing as I do speedwork on some days and higher intensity shorter runs or hill repeats after 11 hours fasting. I've just taken for granted that I am adapted to this way and it really isn't that big of a deal for me to be more conscious about  eating or not eating before specific runs. My guess is that maybe for those higher effort/intensity days, that having not had anything to eat might keep me from having as much of a heart rate response, or be a little sluggish, although I usually don't feel like it's affecting me. Just thoughts.

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