Training during Ramadan
Ramadan. My favourite time of the year, a time to get with family, for focus and most importantly faith.
What is Ramadan?
Ramadan is a 1 month fast which happens when there’s a new moon and ends at a full moon, the fast begins again sunrise and ends at sunset every day for the month leading up to the day of Eid, which is the celebration of when the Quran was completed by Prophet Mohammed by the word of Allah (God almighty). So there are a few of your questions that I’d like to answer about training whilst doing Ramadan.
How do I carry on training?
Firstly Ramadan is no different, if you’re already experienced with the fasting period then it shouldn’t be hard. Prioritising rest throughout the day when you can is essential to let your body adjust. If you’re a morning person, carry on training first thing. For your speed sessions try and leave these before you break your fast to avoid any stitches and you can take protein post session. Last year I did this and worked very well just make sure to take some sort protein with you (a protein shake or a salmon/egg pot is perfect). Also a great and healthy way to break the fast as protein takes longer to get absorbed to having these as early as possible to avoid any indigestion.
What it should look like?
I’d recommend your usual 12km> run (5km-10km) is ideal as you still have plenty hours till breaking the fast so try not to over exert yourself. HR runs are essential here. If you strength train, which is also essential for those doing any spring marathons to avoid injuries, try doing this after you break your fast as for this you need to have fuelled a little before performing those clean reps and avoid silly injuries. Protein intake after is essential too. If you wanna get rest after Iftar to make sure you have Suhoor (breakfast before fasting), try a 30 min strength/pilates session before having your main protein heavy meal.
What to avoid:
Fried foods and fast food
Processed food
Mixing leftovers with freshly cooked meals
Caffeine!
Fizzy Drinks
Salty Foods
Sweets and Cakes
This is when you should be at your healthiest. Ramadan is a true reelection on what we tend to munch on throughout the day as we prepare wisely for what will impact the next day.
Additional Tips:
Stop drinking coffee now to get the benefit of not being as lethargic later and moody. Also your heart rate will thank you.
Most importantly enjoy this beautiful month of Ramadan, it only comes round once a year and Allah shall reward you for your good deeds. For us Muslims this is a non-debatable matter unless you are ill/pregnant/elderly (please take precautions and follow your doctor’s advice if so).
May Ramadan bring you prosperity and joy :)
