Yes I know it takes a lot of discipline and effort to wake up early in the morning to run but it's really effective for weight loss.
Why run before breakfast?
The body is low on reserve when you just wake up as your previous meal is probably the dinner about 8-10 hours ago. So when you run your body will tap into next most effective energy source which is your fats!
Running intensity and distance
A good 30-40 minutes run will be sufficient. Ideally you should run at an intensity such that you cannot maintain an easy conversation. Every run should be slightly uncomfortable if not it's not effective and you're wasting your time. But do not push yourself so hard that you collapse! You know your body best.
What to eat for breakfast after the run?
Studies have shown that those who skip breakfast end up eating more calories throughout the day. So eat something! Some good examples for breakfast.
Oatmeals - keep you full, energized and healthy
Fruits - high in fibre, which will keep you full,
Eggs - high in good quality protein and low in calories
Yogurt - high in calcium, protein and promotes good gastrointestinal health
Wholemeal bread - keeps you full for a longer period compared to white bread
Good luck and just remember to wear a proper running shoe for your morning workout. Cheers!
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