How to Run in Ramadan
Today on my run, a father pointed at me and shouted “She’s jogging and fasting! Look!” His whole family stared as I struggled up the hill and smiled. I prefer the term running, but at that point in the run, jogging was a complement. I have a history of running in Ramadan.
I trained for my first race with a bunch of friends during Ramadan–The 2008 Philadelphia Half Marathon. We were all fasting. We ran together an hour before iftar, ending strategically at the dining hall. Since then, running before iftar has become routine. While no studies have been published that address whether or not it is OK to fast and run, I have found that it feels fine. Furthermore, one of the world’s experts on fasting Dr. Mark Mattson, says that fasting and running “is not only OK, but a good idea.” Dr. Mattson is Chief of the Laboratory of Neurosciences at the National Institute on Aging and Professor of Neuroscience at Johns Hopkins University, and in an email correspondence responding to my inquiry on the subject, he answered:
My opinion is that fasting for 12-16 hours prior to typical amounts of exercise (e.g. running for 30 -60 min) is not only OK, but a good idea. That said, this would likely not be practical for individuals training for ultramarathons or the tour-de-France who typically must consume more than 4,000 calories per day to maintain their ideal body weight.”
In Baltimore, today’s fast was from 4:18 AM – 8:35 PM, totaling to just over 16 hours. To yield the improved training benefits of running and fasting, one should take special precautions:
1. Hydrate Well.
I drink a lot of water and fill up on fruit at every opportunity: with iftar, after iftar, after taraweeh, and with suhoor. I gobble up fruits high in water contents to satisfy my thirst: watermelon, cantaloupe, honeydew, pineapples, grapefruit, and oranges. I also munch on fruits that are high in potassium to help maintain my electrolytes for running: dates, figs, bananas, and peaches. Coconut water with suhoor helps, too.
2. Eat Smart. Quantity and quality matter more than usual during Ramadan because the meals are fewer, so every morsel makes a difference. I find it best to avoid foods full of sugar and salt because these foods don’t sit well in my stomach and will come back to haunt me on the run 16+ hours after the act. It’s also best not to fill the stomach to saturation, and to instead follow the usual 1/3rd rule. The consequences of overeating are similar to those of eating junk food–a discomfort throughout the day of fasting, which magnifies itself on the run.
3. Break the fast with dates. Prophet Muhammad gave this recommendation over 1,434 years ago, which is reason enough.
Narrated Salman ibn Amir: The Prophet (peace be upon him) said: When one of you is fasting, he should break his fast with dates; but if he cannot get any, then (he should break his fast) with water, for water is purifying. [Sunan Abu Dawood – Book 13 Hadith 234]
Today’s science explains our Prophet’s wisdom. Dates are high in calories and composed largely of simple sugars which are easily digestible, rapidly replenishing the body after a run and fast. Dates are also high in potassium, which helps to maintain an electrolyte balance; iron, which determines the oxygen-carrying capacity of blood; magnesium, which has anti-inflammatory benefits; calcium, which is necessary for every neuronal synapse; and fiber, which promotes digestive health. Dates are essential for a runner, and especially so for a fasting runner!
4. Find a time that works best for you. Right before iftar is my favorite time to run, and the research suggests that it is best to run on an empty stomach. However, studies investigating fasting typically define the fast to exclude only solid fooditems and calorie-containing beverages. The Islamic fast also excludes water, therefore more research is necessary. In the mean time, runners need to be careful, and either run at a time when water is permissible or right before iftar. I usually run 30-60 minutes before iftar, depending on the weather, the number of miles intended, and how I feel. Some of my Muslim friends prefer running after iftar, either before taraweeh, after taraweeh, or even right before suhoor. I enjoy running on an empty stomach; however, running without water means paying attention to my body and responding accordingly. I have cut runs short, slowed down my pace, and switched to walking when I realize I’m sweating too much to continue without water.
5. Monitor the heat. Consider running indoors if it gets too hot. I opt for the treadmill when I’m fasting and it’s over 90 degrees Fahrenheit. An indoor workout is an opportunity to cross-train and challenge myself with strength training. Simple exercises that make a big impact in running include push-ups, sit-ups, squats, lunges, and the plank.
6. Map for Coolness. During Ramadan, I plan to run through forests or past bodies of water because these routes physically and mentally make the miles cooler. Trees could decrease the temperature by up to 20 degrees Fahrenheit. The sights and sounds of moving water also makes me feel refreshed, and mentally satisfy a part of my thirst. Lastly, I plan routes no farther than 3 miles from home in any direction; so, I am always close to safety and on familiar turf, which is soothing on water-less runs.
7. Bring a cell phone. This is a precaution I ought to carry year-round. In Ramadan, I remember to bring a cell phone, stored it in a zip lock bag in case it rains.
8. Bring a date. Both edible dates and friend dates help. Although I plan to end my runs before sunset, sometimes I end up on the road or in the trails just as the sun is starting to set. When this happens, I’m grateful to have an edible date on hand to break my fast on the run. Friend dates keep me accountable. Sometimes when I get home after a workday, all I want to do is draw; planning to meet a friend for a run ensures that I will lace up and go. Running with friends also provides safety in numbers, keeps my pace up to speed, and ends up being a social hour!
9. Sleep enough. During Ramadan, in between taraweeh and suhoor, it is easy to get less than 4 hours of sleep a night. I aim for 6-7 hours by going back to sleep after suhoor, and taking short naps after Dhur on weekends. Fasting should feel rejuvenating, not tiring. Feeling tired makes routine activities difficult, and running out of the question.
10. Run for fun. Running is fun, and this mantra is no different during Ramadan. If it feels exhausting after a day’s fast, then review hydration, nutrition, the weather, and your sleep schedule. If any of these variables are out of check, it could result in an unpleasant, or even dangerous run. Even if each variable is optimized, a run could still feel tiring, and that’s a sign to take a break.
I run in Ramadan for fun and fitness for upcoming marathons, and because running and fasting work synergistically to improve my Ramadan experience. Running gives me a boost of energy just when I’m starting to feel tired so that I could make a better use of the night. Every moment of Ramadan is special, and should not be wasted feeling tired. If it becomes a battle of resources for running versus fasting, I vote for the latter because it is better to optimize Ramadan than it is to optimize running in Ramadan.
This is great, masha Allah. Totally took your advice from last year’s post on Ramadan running and ran a very slow 4 miles tonight, making it back just in time for a shower before iftar. It worked out really well, al-hamdu lillah. I’m looking to do my long run on Saturday nights, after tarawih, insha Allah. Loving the date/coconut water combo. It just all goes down really smooth.
I’m totally stoked to have found your blog!
Was-salam,
abusajidah
waAlaikumAsalaam! Alhamdullillah! Glad to hear that Ramadan running is working out well for you. May Allah give you the strength to fast and run at your best. Looking forward to reading about Dust and Tribe’s post-tarawih long runs.
SubhanAllah, I think you wrote this for us. Over at dust & tribe we’ve been trying to figure out how to keep running during Ramadan. I’d switched to shorter strength training sessions, but might try running before iftaar, after tarawih or before suhoor sounds nuts to me, but I’m ready to give it a shot if you are abusajidah. wasalaam.
waSalaam. You have a plan and a tribe of support. Takbeer! AllahuAkbar!
Subhan Allah! Just what I was looking for to read. I am training for my first marathon and last week since Ramadan started I have not ran (entire week) mainly because I have been confused on timing on when to run and food that will be good to hydrate and eat. Your blog was a good read. Jazak Allah! Ramadan Mubarak. Any supports drink you take post workout?
waAyak. Alhamdullillah. Post-runs, I drink yogurt-honey shakes, which also taste great post-fasts. Ramadan Mubarak!
Great post. I was looking for other runners that are fasting as I don’t know to many that will continue their fitness in the heat we are experiencing right now. i agree, listen to your body. I am grateful that I’ve been able to log my miles over the past two weeks without hurting my times. I have switched to running based on effort and temperature and on my 5 mile run last night I actually did a faster pace (8:02/mi avg) than I expected. insha Allah I’ll be able to get some long runs in late in the evening, but sleep is a priority.
Well said–basing runs on effort and temperature is the way to go! It’s good to hear that your Ramadan runs are going well so far!
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I’ve been enjoying my before Iftar running since last Ramadan alhamdulilah, i do 2 miles to keep it safe, i was looking for research findings on how safe it is to run while fasting which brought me to your page.. it’s been of real help .. may Allah SWT accept all our good deeds and may He guide us all to what pleases Him
Ameen.
I dont have the courage to walk the treadmill post iftaar
Iam such a scared girl.
Kudos to u.
xo
This is so great Sarah. I’m also a hard core distance runner and for Ramadans past I simply did not run while fasting, only to have to work doubly hard to regain strength, speed and endurance. I’m inspired to run tonight even if its a short 30 min run before iftar. Thanks!!
Alhamdullillah! I hope you had a great run 🙂
Thanks for this post. I’m a steady runner (did a half marathon this weekend), and I’m in the midst of a 3-week-long daily fast for personal reasons. I was struggling to find advice from other runners when I found your blog. This is all very helpful. I learned a lot about running and fasting and Ramadan.
Wow, it’s awesome that you are doing your own fast! I look forward to hearing about your adventures in running and fasting.
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Really happy to find you. I stopped running during Ramadan as I was so tired but inshallah will try this next year. Will enjoy reading your blog 🙂
Thanks very much for this information! I am a member of the Church of Jesus Christ of Latter-Day Saints and am fasting in support of a friend who is going through a spiritually challenging time. I didn’t want to give up my daily run and after reading this, I won’t. It’s great to know there are so many other fasting runners out there, regardless of the reason for their fasts.
Thank you! I hope your runs and fasts are physically and spiritually rewarding.
Can you recommend hijabs and clothes for running? I am having a hard time finding shirts that are loose fitting and light enough material.
Thanks
AsalamAlaikum Robina. I’ve found that it’s hard to find appropriate athletic clothing in the women’s section, so I usually shop in Men’s: https://muslimrunner.wordpress.com/2012/01/28/i-shop-in-mens/ I hope this helps!
Thanks for the awesome blog. What do you think about running after iftar time? During this month of Ramadan, should I focus on continuing to make progression on distances and time, or should I run to maintain my endurance?
Thanks for visiting. Some people find it easier to run after iftar time–I find that difficult in the summer because the night is so short. I usually focus on maintaining endurance rather than progressing on distance/speed while fasting. May you have a blessed Ramadan.
Thank you so much for this! It’s very helpful for runners who fast too! 🙂 You’re so right, after Iftar is so hard with summer fasts, since there isn’t a whole lot of time to break the fast, wait a bit, run, come home, eat a full meal, and go to the Taraveeh prayers.
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A really great article with some useful tips which will help me to continue my running even in the month of Ramadan.. I am preparing for a Half Marathon, and was confused whether to continue my workout and running during this holy month. Your article has rejuvenated me and boosted my confidence. Thanks a lot brother.
Love this! I might actually try this using some of your tips since I dont want to lose all of the stamina I’ve gained since I started running a few months ago. Thanks!
alhamdullillah, great to hear–keep it up! 🙂
Great post! I have skipped running in Ramazan and hate to see the endurance and strength loss at the end of the month. I’ll try the pre Iftaar run with a easy 5k today!
Great article I have managed to run couple of time just before Iftar. Had been worried at the start but as i got warmed up it Felt great took it easy though just four miles at an easy pace hoping to progress to around six miles. It’s tough 19 hour fast in the UK still should be thankful look at brothers in Africa and Asia . Stay strong everyone and in the words of flavour flav “don’t believe the hype it’s a sequel
mashaAllah. 19 hours is a long fast, and I’m inspired by your strength. May your Ramadan be full of blessings. Ameen.
This is good to know. I been doing this for last 5 yrs or so. I go for a 3 to 4 mile run then a quick 20 min weights n abs circuit before iftar or do a camp gladiator work out for an hr before iftar. Wasn’t sure if this is healthy or not as my family n friends think I’m a nutt case. Finally I have some research to show, thanks for the article, very helpful.
Happy running and Ramadan Mubarak…
Alhamdullillah, it’s great to meet you. The research supports working out at the end of long fasts from food and calorie-containing beverages; more research is needed to show the effect of abstaining from water. I think it must be good because everything from our Creator is good. Ramadan Mubarak.
Thanks for your blog. I especially liked your suggestion to keep hydrating after iftar, prayer and even taraweeh. Thanks also for reminding us to aim for spiritual and physical balance in Ramadan, even and especially runners. This is my third Ramadan of running with intention to maintain pre-Ramadan fitness level; I’m improving each year. This year my plan is to run two 30 minute runs and one 30-60 minute run each week, insha’ Allah — and to run a half marathon in late September. I also prefer running just before iftar time. It is very encouraging to read your blog and to connect with other fasting runners through your reader posts. May Allah bless your efforts to share and to educate!
JazakAllahKhayr. I’m happy to meet more fasting runners, too. It is great to hear that it has gone well with you. May your fasting and running work together to help you make the most of Ramadan. Ameen.
My favourite blogpost ever!!
Just sharing my own experience here, after reading this post, shared by my running friends :
http://www.missyblurkit.com/2014/07/running-during-ramadhan-with-marlina.html
Salam from Malaysia.
Thank you for sharing, Lina! I like your attitude and technique.
MasyaaAllah! Amazing sis! Thanks for sharing this amazing tips 🙂
Reblogged this on Happy Runner and commented:
The blog that inspired me to run in Ramadan…
Thank you so much for the useful information!
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An excellent account, thank you for sharing this. My Muslim friend, Junior, has struggled to run during Ramadan, in contrast to my friend Nav. Maybe your words will help Junior train for his next marathon while also maximising his experience of Ramadan this year.
Subhaanallah. That’s great. I’m interesting to follow that way. Im going to run as i fast.
Alhamdulillah. It’s inspiring. I’m interested to run and fast in ramadhan. Thank you for sharing knowledge
I am also running just before Iftar and its just great.
I run after suhoor