Running and Fasting during Ramadan
By Tracy Rodriguez
What is Ramadan?
According to the Muslim calendar, Ramadan occurs in the ninth month, during which Muslims around the world fast for 30 days. They observe fasting from dawn to dusk and refrain from hedonistic pursuits during this period as a form of self-discipline in order to increase their devotion to God. Ramadan brings focus back to what truly matters, such as kindness, compassion, empathy, and spirituality. It’s a reminder to be grateful for the small things that make a huge difference in life, like having food on the table, compared to those who don't enjoy the same blessing. All in all, Ramadan is a respected celebration for releasing negative stressors and embracing positive aspects. The methods used during this time are essentially something that we should all do in order to reestablish connection, not only within ourselves and our beliefs, but also with the rest of the world.
According to the Muslim calendar, Ramadan occurs in the ninth month, during which Muslims around the world fast for 30 days. They observe fasting from dawn to dusk and refrain from hedonistic pursuits during this period as a form of self-discipline in order to increase their devotion to God. Ramadan brings focus back to what truly matters, such as kindness, compassion, empathy, and spirituality. It’s a reminder to be grateful for the small things that make a huge difference in life, like having food on the table, compared to those who don't enjoy the same blessing. All in all, Ramadan is a respected celebration for releasing negative stressors and embracing positive aspects. The methods used during this time are essentially something that we should all do in order to reestablish connection, not only within ourselves and our beliefs, but also with the rest of the world.
Running during Ramadan
Sometimes, Muslims refrain from engaging in physical activities, namely running, because it can be especially difficult to maintain energy, especially while fasting for 30 days. With the appropriate information, which we're eager to give you, it is possible to run safely during Ramadan. Although we recommend that you take action as long as you are cleared by your doctor, because we always want to make sure that our Run on History readers and expeditioners are safe.
Sometimes, Muslims refrain from engaging in physical activities, namely running, because it can be especially difficult to maintain energy, especially while fasting for 30 days. With the appropriate information, which we're eager to give you, it is possible to run safely during Ramadan. Although we recommend that you take action as long as you are cleared by your doctor, because we always want to make sure that our Run on History readers and expeditioners are safe.
Running Intensity Recommendation
It's best to take it easy while running if you're lacking nutrients. If you have to cut running down to two days, then so be it. You will eventually reach your set goals again, but during this period, it's important to not overwork yourself so you don’t cause any harm to your body. If you’re someone who is a frequent runner, you should continue to maintain the same pace and not increase your exercise intensity in the midst of fasting. For those who are just beginning their running journey, you should start slow and take breaks whenever your body is starting to tell you it needs rest. Taking breaks applies to both experienced and inexperienced runners. Overworking your body could lead to lower immunity, causing you to develop potential health issues.
It's best to take it easy while running if you're lacking nutrients. If you have to cut running down to two days, then so be it. You will eventually reach your set goals again, but during this period, it's important to not overwork yourself so you don’t cause any harm to your body. If you’re someone who is a frequent runner, you should continue to maintain the same pace and not increase your exercise intensity in the midst of fasting. For those who are just beginning their running journey, you should start slow and take breaks whenever your body is starting to tell you it needs rest. Taking breaks applies to both experienced and inexperienced runners. Overworking your body could lead to lower immunity, causing you to develop potential health issues.
60 Minutes or Less
Remember that the recommended time to spend running while fasting is 60 minutes or less, with the presumption that you are drinking plenty of water, as hydration is very important during this period. In regards to hydration, 2.5 liters of water is what you should aim for. We understand that this may feel difficult for some, but try to do your best. Drink at a moderate pace so that your body can absorb the hydration.
Remember that the recommended time to spend running while fasting is 60 minutes or less, with the presumption that you are drinking plenty of water, as hydration is very important during this period. In regards to hydration, 2.5 liters of water is what you should aim for. We understand that this may feel difficult for some, but try to do your best. Drink at a moderate pace so that your body can absorb the hydration.
Best Time to Run
There is no specific time to run; it’s whatever you are comfortable with. However, we recommend that you sprint an hour before sunset. We say this because once you’ve finished your workout, you will be able to replenish yourself by eating and hydrating afterwards. Some individuals prefer to do so earlier in the day or later at night after eating. Nevertheless, there is no wrong answer. It all depends on you and what your body is telling you to do.
There is no specific time to run; it’s whatever you are comfortable with. However, we recommend that you sprint an hour before sunset. We say this because once you’ve finished your workout, you will be able to replenish yourself by eating and hydrating afterwards. Some individuals prefer to do so earlier in the day or later at night after eating. Nevertheless, there is no wrong answer. It all depends on you and what your body is telling you to do.
Avoid Certain Foods
Stay hydrated and avoid salty and spicy foods. Consuming these foods will only dehydrate you. These foods are the opposite of what your body needs and will cause you to be thirstier, which is what you want to avoid.
Alternatively, consider eating more fruits and vegetables. Not only are fruits and vegetables great at providing your body with the best nutrition during the time it needs it the most, but fruits and vegetables both contain water, which is necessary to keep you hydrated while running during Ramadan.
Stay hydrated and avoid salty and spicy foods. Consuming these foods will only dehydrate you. These foods are the opposite of what your body needs and will cause you to be thirstier, which is what you want to avoid.
Alternatively, consider eating more fruits and vegetables. Not only are fruits and vegetables great at providing your body with the best nutrition during the time it needs it the most, but fruits and vegetables both contain water, which is necessary to keep you hydrated while running during Ramadan.
Conclusion
Finally, we understand how difficult it is to overcome the challenge of running and fasting during Ramadan. We hope these tips help you get through the month as smoothly as possible. It takes dedication and perseverance to fast successfully, which deserves to be admired. So, if you’re someone who wants to take the extra step and exercise while fasting during Ramadan, then you should feel proud of yourself for taking on the challenge! Please remain safe, always listen to your body, give it extra attention, and don’t push yourself more than what you can do.
If you’re considering running during Ramadan, then consider checking out some of the at-your-own-pace expeditions we have here at Run on History. Also, every time you reach a checkpoint, you'll learn about the history of your expedition and earn a custom medal that will be sent to your door when you're done.
Finally, we understand how difficult it is to overcome the challenge of running and fasting during Ramadan. We hope these tips help you get through the month as smoothly as possible. It takes dedication and perseverance to fast successfully, which deserves to be admired. So, if you’re someone who wants to take the extra step and exercise while fasting during Ramadan, then you should feel proud of yourself for taking on the challenge! Please remain safe, always listen to your body, give it extra attention, and don’t push yourself more than what you can do.
If you’re considering running during Ramadan, then consider checking out some of the at-your-own-pace expeditions we have here at Run on History. Also, every time you reach a checkpoint, you'll learn about the history of your expedition and earn a custom medal that will be sent to your door when you're done.