Samantha C., 27, approached me letting me know she was a fairly active person, who ran a bit for fun, had run before and wanted to complete the upcoming A1A Publix Fort Lauderdale Half Marathon. The goal race was in 20 weeks, so we thought it was an achievable goal. A time goal was not established immediately since I didnât know her capabilities when we started.
Improvised finish line for a virtual half
In her first week, Samantha was barely running about 4 miles per session but gradually started improving her aerobic system and running longer. Our first hurdle was her breathing. She would inevitably develop a side stich as she was approaching the 5-mile mark. She started dreading that point because she knew what was coming. So we trained her in rhythmic breathing and set up some diaphragm strengthening exercises until the stiches became a thing of the past.
The more I saw Samâs commitment and got to know her as a runner, I figured out she could run a 2:30 half. But as she progressed and improved, we revised that estimate a few times until we were comfortable set at 2:15. I asked her to run the Miami Virtual Half Marathon, two weeks prior to her goal race, so she could gain the necessary confidence for race day. She hit it out of the ballpark with a 2:09:03 run. Beyond anyoneâs wildest predictions.
Unfortunately, the weather for the goal race was rough. It was hot and muggy morning, yet Sam valiantly pushed through to finish in 2:12:59. Still a couple minutes below of what two weeks prior, we thought she could run in perfect conditions. This is just the start. If she keeps training, she can become a great runner and next season can easily go sub-2 and/or become a marathoner.
Ted S. (50) is a busy architect with a passion for running and enjoying life. He has completed multiple marathons and is aware he hasnât run his fastest quite yet. As much as he would like to set up a PR in his next marathon, and as physically able he is to do so, his professional and personal lives are always getting in the way. But that has never been an excuse not to exercise his passion for the sport and the enjoyment of the social aspect that running bring to his life.
The challenge of working with a guy like Ted is that both coach and trainee need to be openminded to ever-adjusting plans and goals in order to accomplish the task. The key is to make sure the enjoyment of the activity doesnât wear out, regardless how close you get, or you donât, to a PR. And not every runner lives for the PR, the thrill of crossing the finish line and sharing stories with your running buddies over a cold one, is enough to keep you going.
Working with Ted is a good reminder that your value as a runner is not based on your PRs, your year-to-date mileage or the number of medals on your wall, but the enjoyment you can get out of the activity, both physically and socially.
Both Saari C. and Melissa W. were new employees at a company who traditionally put a solid team for the Mercedes Benz Corporate Run year after year. Though no couch potatoes, neither of them had ever ran beyond the mile required in high school in order to pass their PE class. They both wanted to participate in the race and not embarrass themselves.
A cold one with the coach to celebrate the accomplishment
A 9-week run-walk-run plan was developed by Foultips Running. It required three days of work per week with a fourth optional one should they craved extra work. It started with a 20-minute session which was mostly walking, on week one, and ended in a 40-minute session with very few walk breaks on the week prior to the race.
Both ladies followed up their programs diligently and always came back asking for additional mileage and drills as they started becoming stronger. On race day, they both ran the 5K straight, with no walking breaks. Their times of 39 and 41 minutes were beyond anyoneâs expectation.
Yolmer G (42), was fit runner who just came from a 1:42 PR in a half marathon two weeks prior to our meeting. He had been running for 5 years and always wanted to test himself in the marathon He was determined to run the Miami Marathon, which would take place 10 weeks after our original conversation. I agreed to coach him if he agreed there were to be no speed work involved and the only goal was finishing the race injury-free. Finishing time could not be a parameter to consider.
Big smile after a first marathon finish in 4:16:31
Given the singularity of this challenge, there was no time to work on building up the aerobic system with heart-rate training, as I like and prescribe to my athletes; nor there was time to build speed. The main goal was to build the athlete from 13.1 to 26.2 safely in the small amount of time we had. So, we worked taxing his body to build up endurance while also allowing it to fully recover from the new work load so we would avoid overtraining. We also had to develop a fueling and hydration strategy, which were new concepts for this athlete.
On race day, Yolmer completed his marathon in 4:16:31. Yes, he had to walk a bit towards the last few miles and experienced some minor leg cramping. But he finished, and he did so with a smile, injury-free, having enjoyed the experience and wondering what he can accomplish if he goes through a full training schedule.
In a WhatsApp running group, one of our friends recently shared an article from Menâs Journal Magazine praising the benefits of training in a fasted state. The sub-title alone was promising: The Science-Backed Benefits of Running on Empty, by Spenser Mestel.
I opened it as I thought of how pseudo-science has affected even the most mundane, easy runs lately. Most come from unqualified social media influencers or studies commissioned by companies that will benefit from their results. Dr. Tim Noakes is famous for questioning Gatoradeâs science-based recommendations about the benefits of consuming Gatorade. And like that, examples are plenty.
Running on empty has its scientifically proven benefits (Image by ChatGPT)
We tend to forget that humans have been running for thousands of years. Hunted gatherers did so for hours while chasing an animal until it collapsed. Yet, they were able to pick it up and take it home to feed their families. They didnât carry water packs to replenish every drop of sweat. They didnât carry chews or gels to replace every calorie they burned.
Sure, we have evolved in those thousands of years. The bushmen of the Kalahari were not used to spending their day under air conditioning, sitting in front of a computer, or wearing shoes before they went hunting. But we havenât entered devolution either. Our bodies were built to withstand a certain level of dehydration and caloric deficit.
I want to leave no room for doubt that I am not advocating against electrolyte replenishment, chews, gels, or any other product. God knows I could not have finished my last few marathons without the help of Maurten gels. What I am advocating against is their overuse, to the point where our bodies become unable to learn how to use their own resources.
Running on an empty stomach is not a fad passed around by social media influencers. Based on the article in question and the study on which it was grounded, it is a well-rounded premise that âfasted cardioâ and âlow-glycogenâ training are similar but distinct practices that can offer real metabolic advantages if done right.
While skipping breakfast can be beneficial, you don’t have to do it for every run (Photo Pexels)
Mestel brings in Professor Richard J. Bloomer, Dean of the College of Health Sciences at the University of Memphis, to clarify the lingo. According to him, a âfasted stateâ can simply mean not eating for 10â12 hours, like overnight. But low-glycogen training goes further. It implies depleting your muscle glycogen stores, typically by limiting carbs over a longer period. Both approaches can shift your bodyâs fuel source away from sugar and toward fat, especially during lower-intensity sessions.
According to the study, these are some of the benefits:
Fat Adaptation: By skipping that pre-run snack or breakfast, your body is nudged into burning fat for fuel. Studies cited in the article showed that both men and women increased fat oxidation after exercising in a fasted state. Simply put, youâre teaching your body to tap into a steadier, more abundant fuel source.
Less Stomach Drama: Fasted runs can reduce gastric discomfort for those with fussy guts. No food means nothing sloshing around in there. Itâs a win for morning runners whoâd rather not eat at 5:00 AM just to avoid bonking at 6:00.
Convenience: This one isnât science; itâs life. Rolling out of bed, lacing up, and getting it done before breakfast is just easier sometimes.
The science goes even deeper. In a 2010 study from the Journal of Applied Physiology, Beneficial Metabolic Adaptations Due to Endurance Exercise Training in the Fasted State by Van Proeyen et al., this wasnât anecdotal evidence; it was a tightly controlled experiment. Two groups trained identically on bikes for six weeks. One ate carbs before and during workouts; the other trained fasted.
The result? While both groups got fitter, the fasted group showed superior metabolic adaptations. Their muscles improved at burning fat, their ability to use stored fat (even deep in the muscle) improved, and they kept blood sugar stable over long workouts. The carb-fed group? They didnât show those perks.
Conclusion
It is not about skipping breakfast forever or starting every workout on an empty stomach. But if you mix in a couple of easy runs each week without eating beforehand, especially when effort is low and stakes are even lower, your body might thank you. Youâll become more metabolically flexible, able to use fat when needed and carbs when it matters most.
Donât go overboard. Itâs about teaching your body to adapt so it can rise to the occasion, whether chasing a PR or just running for joy.
Curious to try it? Leave a comment and let me know your experience. And donât forget to subscribe to the Foultips.Run newsletter by clicking the button below.
