Hi there, team coach Alexa here, coach for Reading, South Oxfordshire and online.
I thought I would give a bit of information about running and fueling your running over Ramadan in this video, because it is coming up around the corner in the middle of February this year.
Ramadan involves fasting during daylight hours, effectively between sunrise and sunset. That means not eating and not drinking. If you are doing running training at that time, particularly if you have got a goal race coming up in the spring or early summer, it can be a little bit tricky to work out how to balance your training.
So the thing I would encourage people to think about is how to adapt your training around that month of fasting. As you have probably seen from a lot of my previous videos, taking on board fueling and hydrating around your runs is really useful. It helps make sure your runs go well, you feel good during them, you do not start feeling lightheaded, wobbly, low on energy or low in mood, and that you allow your body to recover from training sessions and adapt to them properly.
When Can You Train During Ramadan?
Broadly speaking, there are three main options during the month of Ramadan for when you can train.
Running Early in the Morning
The first option is doing something quite early in the morning before you start fasting. That involves an early start, which might or might not suit you, but it can allow you time to get some hydration in and a little bit of energy. That might include some quicker release carbohydrates before you go out for a run.
Ideally, you can also rehydrate and refuel afterwards before you start your fast. There are obviously other things to plan around, such as meals, timing and prayers, but this is one option.
Running in the Middle of the Day
Running in the middle of the day means you are not going to have eaten or drunk anything during the fasting hours. For example, running at lunchtime means you have gone for longer since you last ate.
You might still have some energy and hydration available, but those levels will be lower. You are also not going to be able to rehydrate and refuel afterwards until sunset.
From experience coaching runners over the years, people do not always feel like eating very much as soon as they break fast after sunset. It might be that you can take on some water, start rehydrating, and eat something quite small and carbohydrate-based. You could then train, get back, eat something a bit more substantial later, and continue hydrating throughout the evening.
Running After Breaking the Fast
This option allows you to take on some hydration and fuel before your run. You can then continue hydrating and refuelling afterwards. For many people, this feels like the most balanced option, but it depends on your schedule, energy levels and preferences.
All of these options come with their own pros, cons and considerations.
Adjusting Your Training Load
The biggest takeaway is that it is completely dependent on you. Like a lot of the topics I talk about, there is an element of experimentation, particularly if you are training for a new running goal, a new distance, or a time you have not chased before.
This is especially important if you are newer to fasting, for example younger runners in their late teens or early twenties who have not completed many Ramadan fasts yet. It may be worth easing your way into things.
From a training point of view, I would advise cutting back or dropping speed work. Speed work asks bigger questions of your energy availability, and during a fast your overall energy availability across a 24-hour period will generally be lower.
If you can, it is also sensible to cut back on mileage. Avoid piling on miles or trying to peak your distance for a race alongside a fast, as that places a lot of demand on your body.
Final Thoughts
I hope that is useful. This has been a high-level whistle-stop tour of running during Ramadan. Hopefully, in the next couple of weeks, I will be able to publish a blog post before the holy month of Ramadan starts.
In the meantime, drop me a line with any questions. Happy running.
