Advice for Runners During Ramadan: Staying Strong and Balanced

Ramadan is a month of spiritual reflection, discipline, and community — but for runners, balancing training with fasting can be a challenge. With thoughtful adjustments, you can maintain your fitness and even deepen your connection to both your body and mind. Here’s some practical advice to help you navigate running during Ramadan.

1. Time Your Runs Strategically

Timing is everything. Consider running:

After Iftar: A great option, as you’ll be fueled and hydrated. Wait an hour or two after breaking your fast to allow digestion.

Before Suhoor: Early morning runs can energize you for the day. Keep it light to avoid excessive thirst.

Shortly Before Iftar: A short, gentle run right before breaking your fast can help you refuel immediately afterward.

2. Adjust Your Training Intensity

Listen to your body. Swap high-intensity sprints for easier, steady-state runs, and consider reducing mileage and slowing your pace. It’s a month for maintenance, not peak performance.

3. Hydrate Wisely

Hydration is crucial. Drink plenty of water between Iftar and Suhoor, and replenish electrolytes with drinks like coconut water or electrolyte tablets. However, avoid drinks high in sodium in the morning as these can lead to excessive thirst.

4. Prioritise Nutrition

Fuel smartly. Eat nutrient-dense meals with a balance of carbs, proteins, and healthy fats. Slow-digesting foods (like oats and whole grains) help sustain energy, while dates and fruits provide quick replenishment.

5. Rest and Recovery

Your body needs extra care. Prioritise sleep, incorporate stretching and mobility work, and don’t hesitate to take rest days as needed. Short naps during the day can also help you recharge, especially if nighttime sleep is disrupted by late meals and early Suhoor.

6. Embrace the Mindset Shift

Ramadan is a time of reflection. Use your runs to clear your mind, practice gratitude, and connect with your purpose.

By honouring your body’s needs and being flexible with your routine, you can continue running through Ramadan — balancing physical fitness with spiritual well-being.

Happy running and Ramadan Mubarak!