How to Run First Thing in the Morning Before Breakfast to Lose Weight

Taking a run before you get your day started can be an integral part of your weight loss exercise plan. When you take a short run, you can increase your fat-burn by doing it before you eat your breakfast. A 2010 study published in "The Journal of Physiology" suggests that performing cardio exercise such as running for 30 minutes or less on an empty stomach, burns more fat than running with a full tummy. Though the reasons for this aren't fully understood, it is thought that more fat is burned during fasting running because of a lack of carbs, which the body will usually burn off first.

A person jogging in the morning mist. (Image: prudkov/iStock/Getty Images)

Step 1

Set your alarm early enough to allow time for your morning run, a healthy breakfast after and time to shower and get ready for your day.

Step 2

Get dressed in your running clothes and put on proper running shoes. Fabrics that wick the sweat away from your skin will help keep you dry and cool.

Step 3

Warm your body up before you take off. Loosen your body and wake it up by taking a brisk walk five-minute walk.

Step 4

Start running slowly and gradually pick up the pace until you've reached your desired speed. Incorporate bursts of high-intensity sprinting to boost calorie burn.

Step 5

Cool down when you're finished with your run by taking another five-minute walk.

Step 6

Go home and treat yourself to a healthy breakfast. Don't think skipping breakfast will help you to lose more weight. Eating breakfast actually helps you to lose weight, according to the American Council on Exercise. A healthy breakfast will help ward off hunger later and can help you make better food choices throughout your day.


If you're planning on taking a run longer than 30 minutes, Columbia Health suggests eating a small snack that has protein and carbohydrates first, such as a banana with some peanut butter.

Make wise choices for breakfast. Choose whole grains and foods low in salt and fat. You could try high fiber cereals, fruit smoothies, oatmeal, a healthy breakfast sandwich or egg whites.

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