If you're observing Ramadan, you may be wondering if it's safe to run during the 30-days fasting period. especially if you're training for a race! Many people simply stop running during the month of Ramadan. They think it is forbidden to engage in physical activity for 30 days. But I don't want people to feel that way. You can still run!

I agree and cannot ignore the fact that training while fasting, especially if you are preparing for a race, can be difficult and challenging, and experience plays a huge role. If you have never run while fasting or during the month of Ramadan, it can be even more challenging and daunting, so it is important to learn your body well and your limits of ability.

As someone who train for a race & has run 400 km a month during Ramadan , I would like to share my personal experience and recommendations to help you succeed.

Here are some tips to consider:

  1. Choose the best time of day to run: based on your schedule, goals, and preferences. Some people prefer to run before dawn so they can eat a meal (Suhoor) and store energy before fasting, while others prefer to run after sunset so they can break their fast (Iftar) and replenish their energy and fluids. Some runners may choose to run during the fast, up to an hour and a half before breaking the fast, with lower intensity than usual. Try different options and find what works best for you.
  2. Stay well-hydrated: Drink plenty of water and liquids, such as milk, juice, or smoothies, during non-fasting hours. Avoid caffeinated or sugary drinks that can dehydrate you or cause an energy crash. You can also eat foods rich in liquids, such as fruits, vegetables, soups, and salads.
  3. Eat balanced and nutritious meals before and after fasting: Choose foods that are rich in complex carbohydrates, protein, healthy fats, vitamins, and minerals to fuel your body and support recovery. Avoid fried, spicy, or processed foods that may upset the stomach or cause indigestion. Some good foods for runners include oats, eggs, dates, nuts, yogurt, chicken, fish, rice, beans, lentils, and vegetables.
  4. Adjust your training intensity: If you choose to run during the fasting hours, keep the intensity of your training at a level that is not too challenging, with a heart rate that is not too high. This will help you finish the training in good condition without injuries or harm to your body. If you are running before the fast or after the Iftar, you can afford to do higher-intensity training.
  5. Dress appropriately: Wear lightweight, breathable clothing to help you stay cool and comfortable during your run. Avoid dark colours that can absorb heat and make you feel hotter.
  6. Listen to your body and respect your limits: Running during Ramadan requires patience, discipline, and flexibility. If you feel tired, dizzy, nauseous, or exhausted, stop running and seek medical attention if necessary.
  7. Your body will be in a different balance – so be prepared for changes after
    When Eid comes, it is going to be tempting to go for all the usual fried food and sweets and takeaways. So feed yourself and get some energy in but be sensible and don’t do anything that’s going to potentially upset your stomach – especially if you have a race around the corner. If you’ve been fasting for 30 days, your body is in a totally difference balance – things like your toilet routine will have changed, for example, which might upset your routine on race day. You might need to do your business on the route, so make sure you are aware of what the course looks like in terms of toilets. Just be prepared that there might be changes in your body.

Running during Ramadan can be a meaningful way to connect with your faith, your body, and your community. It can also help you appreciate the blessings of food, water, and health.

Use these tips to reach your running goals during the fast. Enjoy the run :)

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Fadi Haj yahya

ITOps & Running coach from Taybe

קבוצת גיל: 35-39

מאמן: מוטי מזרחי

הדיסציפלינות שלי
half marathon 10k marathon