Ramadan is a month in the Islamic calendar where Muslims around the world fast from dawn to sunset. There are usual community, family, and spiritual obligations at this time. Training while fasting, especially if you’re training for a marathon, can be challenging so you’ll need to use your training experience and listen to your body. If you’re new to training, or if you’re training at an elevated level, then you may need to just knock it back a little during Ramadan. However, if you are going to train, then you may need to make some changes to your routine with some careful planning while you’re fasting.
Top tips to running and fasting during Ramadan
You need to consider your nutrition, hydration, and sleep as these will affect your overall training performance and energy levels. If you train too hard or don’t have good nutrition, hydration and sleep, then you may feel lethargic, lightheaded or just unwell with occasional cramping. If this happens then you may need to make adjustments to your training plan.
Here are some things to consider when it comes to planning your running and fasting during Ramadan:
Choose the best time of day to run
When you run is a personal choice which also depends on your schedule and goals. Some people just prefer to run early, before dawn, and then they eat a meal (Suhoor) before fasting. Others prefer to run later, about an hour before sunset, so there will be food and water available after the run.
Staying well-hydrated is key
This can be a real challenge and takes good management. You need to drink plenty of water including some mixed with juice or electrolytes. You can also incorporate smoothies with water rich fruits and vegetables. It also helps to avoid diuretic drinks such as coffee or sugary drinks.
Try to eat meals that will help your running
We know that we need foods that are rich in complex carbohydrates, protein and healthy fats to fuel your body for exercise and help good recovery. Try to eat runner-friendly foods such as oats, eggs, yogurt, chicken, fish, rice, lentils, beans, and vegetables. This will help you maintain your energy levels whereas overindulging in fried foods can make you feel more lethargic.
Ease back on your training intensity
If you keep the intensity of your training at a manageable level, which means keeping your heart rate under control, then this will allow you to maintain good consistency through Ramadan. This will help you achieve a good block of training, through a challenging time, without any injuries or illness. You can replace runs with cross training, brisk walking and yoga which will be less demanding on your body.
Sleep
Getting quality sleep can be a big challenge during this period and we would encourage you to create a Ramadan specific sleep routine, as this will have a huge impact on your training. Avoid things that could keep you awake such as having coffee at night, overeating and too much screen time. Try to set aside some time for relaxation and perhaps try a herbal tea before bedtime.
Listen to your body
During normal training, we listen to our body and take appropriate action and this is even more relevant when training during Ramadan. We want to achieve consistent, smart training and this requires patience, discipline, and flexibility. If you feel fatigued then take some extra rest days, and if you ever feel dizzy or nauseous then stop running.
Your body will feel different
Your body will be out of its usual routine due to eating and sleeping at different times. Try to be careful about what you eat and drink so as not to upset your stomach with very rich or sweet foods. When Ramadan is over, ease back into your normal routine: nutrition, hydration, sleep and training as it will take a few days for your body to readjust back to normal.
The key thing is to work out what works best for you, so that you train when you have the most energy and that you do not overdo it. Remember that you need to make some adjustments and compromise on what training you can expect to do during this time. Your aim should be to keep ticking over, maintain a routine and consistency, and be ready to pick up your full training again after the 30-day period of Ramadan.
