It's 6 a.m., and the sun isn't up yet. You drag yourself out of bed for an easy 8 kilometres before work. Should you stop to grab some food before you head out? It's always tough to know whether or not running on an empty stomach is a bad thing, and if so, how to fuel in a pinch.

The experts seem to be torn on whether running on an empty stomach could hurt your progress or even enhance it, but one thing is clear: It takes strategizing before hitting the road with a grumbling gut.

Why is eating before a run important?

Registered dietitian and elite-level runner Starla Garcia typically discourages this practice. "I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."

For those who end up in a position where they can't eat before a run, Garcia recommends the following strategy: "If someone is hungry, they should eat prior to the run no matter the time it would take or pace. If someone is running 45 minutes or longer, it is recommended to have a simple carbohydrate snack to help manage blood sugars and energy levels."

She also recommends considering the type of run. For instance, a fartlek or track workout will require more energy if someone is seeking to get faster. "A runner needs energy to stimulate adaptation and to also help them recover faster."