How to run in Ramadhan

Many of my friends have been asking how to train during Ramadan. The rule of thumb I follow is not to go over my 50-65% effort. Why is that? Training while fasting is challenging due to lack of water and fuel in your body. Therefore try not to push too much, especially in first two weeks of Ramadan, just to get yourself to adapt to your current body condition.

Suggested time to train would be before breaking fast (iftar), after tarawih. I don’t really suggest before suhoor because you might feel hungry at the middle of the day or lack of night sleep if you train before suhoor (assuming you sleep at 11 pm after tarawih and woke up at 4 am, which would leave you with 5 hours of sleep). And training after suhoor will definitely make your day much more challenging. So choose wisely when is the suitable time is for you to run.

Some of the things you should keep in mind if you are training while Ramadan:

  • Stay Hydrated – Drink more water while not fasting. Suggested to have electrolytes or recovery drink after your training while breaking fast or after your night run. Monitor your urine color to understand your body hydration level. While fasting and after breaking fast, you urine color might show you are dehydrated which is understandable. But during suhoor your urine should you are adequately hydrated following the intake of water after breaking fast, if it’s still not normal (dehydrated) you have to increase the amount of water intake during suhoor and after breaking fast. Bring a water bottle along while performing Tarawih and have some sip, you can put chia seed in the water to get additional nutrients.

  • Avoid Salty food and Caffeine – These two things might lead to dehydration.
  • Eat smart – We are taking fewer meals, so make it count. Try to eat complex carbs instead like brown rice or whole grains bread. Take power foods (small quantity but packed with nutrients) such as chia seeds. I drink a glass of water with a tablespoon of chia seed during suhoor and have a lot of dates. Dates are tasty and gives you energy throughout the day. Last one, quality over quantity.

This is a suggested a week training plan for a regularly active person as a guideline. But remember, always listen to your body and tailor it according to your effort, make sure you had enough rest as we might have lack of sleep time in Ramadan month

Day/Time 1/5:30pm 2/5:30pm 3/5:30pm 3/5:30pm 4/5:30pm 5/10:00pm 6/10:00pm 7
Workout Type Easy 5km Cross training/Rest Easy 8km Fast 5km or Speed workouts 8km Easy 10km Easy 1 hour run Rest

I’ve written this post based on my general knowledge, feel free to comment your opinion if there’s any. Happy #RUNMADHON !

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