'Rawdogging' a Long Run: Experts Warn Against the Trend

Social media users share their experiences of "rawdogging" runs, which involve jogging without drinking water, fueling with snacks, and using fitness trackers.

Rawdogging, a slang term originally used to describe having sex without a condom, has now become the center of the latest social media trend, except this time it carries a more innocuous meaning.

The trend of doing something without the usual preparation or refusing comfort started with airline flights. Erling Haaland, a football player from Manchester City, recently shared how he "raw dogged" a 7-hour flight without sleep, water, or food. Instead, he was looking at the map on the screen the whole time.

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Now, the trend has also spread to the running world. Reddit users now share their experiences about "rawdogging" runs without taking on hydration, nutrition, and fitness trackers.

For example, one Redditor said they run 25 kilometers (15.5 miles) without fuel or water. Although the run felt great, they admitted to "nearly passing out" at the end.

However, another Reddit user was surprised to learn about the "rawdogging" trend, because they always run 13 miles (20.9 kilometers) without any water and food.

"The idea has never even crossed my mind. Is this not common? I'd be concerned it would slow me down," they said.

One Redditor went into "rawdogging" unexpectedly after their smartwatch broke. While they are planning to go back to tracking their runs, they say it has been a fun "back to basics" experience just running and not obsessing over all the stats.

"I feel like it was a hard reset on focusing on the joy of running. I have a tendency to turn my passions into jobs by putting too much pressure on myself," they wrote.

Can 'rawdogging' be healthy?

Sophie Vecchione, a physiotherapist specializing in running injuries and a certified ultra-marathon coach, has warned against "rawdogging" runs. She emphasized that hydration is crucial for maintaining normal bodily functions, such as regulating body temperature and preventing muscle cramping.

"Not drinking (especially on a hot day) can end up making you feel pretty rough and even result in you passing out," she wrote in an Instagram post.

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A post shared by Sophie Vecchione | Specialist Running Physiotherapist (@runfreerehab)

Moreover, being under-fueled on the runs regularly can increase the risk of being in a prolonged state of low energy availability, leading to poor recovery, increased injuries, and conditions such as relative energy deficiency in sports (REDs).

Vecchione wrote that fueling during long runs can also reduce the chances of gastrointestinal distress and make the body more efficient at absorbing carbohydrates when moving.

Kelly Jones MS, RD, CSSD, performance dietitian for pro athletes and active families, says that those increasing mileage and newer to running may benefit from consuming carbohydrates during the run. The intake can be as little as 15 grams and up to 60 grams of carbohydrates per hour.

For those more adapted to running, Jones advises consuming 30-60 grams of carb per hour for runs lasting 75 minutes or more, and 60-90 grams for anyone training for marathons or ultras lasting three hours or more.

Jones tells Healthnews, "This ensures intensity is maintained and also supports fluid retention while helping manage appetite and recovery post-run."

Preparing yourself for a run

Jones always recommends taking fluids before a morning run, while the need for pre-run calories depends upon the length and intensity of the run as well as the overall diet.

For runs that are moderate intensity and 30 minutes or less, many runners can get by without a pre-run snack and focus on an adequate breakfast and appropriate fueling the rest of the day.

Jones

Eating at least some carbohydrates is recommended for individuals who have two workouts in a day, had a long and intense run the day before, or wake up feeling hungry.

Eating carbs before runs helps maintain stable blood sugar to deliver energy to muscle cells and reach high intensity during their run. Moreover, it may help with appetite and cravings for the remainder of the day.

For runs lasting an hour or more, she recommends consuming 1 gram of carbohydrate per body kilogram, or 0.45 grams per pound, one hour before the run.

Exercising without fitness trackers

Nearly one in three Americans use a wearable device to track their health and fitness. Trackers can help runners monitor their heart rate, speed, mileage, and other useful data. However, there may be some downsides to the regular use of these devices.

Dr. Jone Toner, a lecturer in sports coaching and performance at the University of Hull, argues that it may contribute to an "anesthetization of human experience," where considering bodily functioning in quantifiable terms reduces the attention that an individual may pay to the embodied sensations that accompany physical activity.

"I suggest that this is likely to hinder one's enjoyment of exercise and prevent users from generating the flexible and adaptive habits that are necessary to expand one's productive capacities in the world," Toner writes.

The numbers provided by fitness trackers have also been shown to impact our feelings and habits. For example, a 2023 study included 162 community-dwelling adults who were tracking their step counts, which were manipulated for some participants.

Those who were exposed to deflated step counts perceived their activity as more inadequate and ate more unhealthily. Additionally, they experienced reduced self-esteem and mental health, along with increased blood pressure and heart rate.

While going on for a long run without using a fitness tracker may help you to listen to your body better, it's important to stay hydrated and fueled.