Training during Ramadan

Our training partners at Full Potential have put together some handy advice on how to train safely during Ramadan

"There is no need to completely stop training during Ramadan. That’s not to say you have to train either. It all comes back to listening to your body and doing what it wants. 

During the started 18-hour UK fast, you will feel hungry and thirsty. Whilst hunger is likely to be the dominant feeling, it’s fluid intake we want to prioritise. Think about taking on an electrolyte drink as the first thing you have to help replenish those vital salts and minerals. 

The foods you eat want to be focused on quality rather than quantity. Carbohydrates are the energy source we need to prioritise getting both slow and fast release carbohydrates in. 

To begin with, alternate running days, so you aren’t training two days in a row. This will allow the body to recuperate and adapt to the demands of running during Ramadan and make sure you aren’t overdoing it early on. 

The time you train is totally up to you and how your body works. You are the guide to this, not your friend, not a running coach. 

You want to avoid harder and longer training sessions during Ramadan. Focus on easy miles and keeping the workouts shorter. You can’t expect your body to train as you normally would. Please make sure you are erasing off. The focus of training during Ramadan is to maintain current fitness levels, and all you need for that is some easy running. 

On days you just don’t fancy running, don’t force it. A yoga workout at home, a brisk walk or some conditioning will be a great way to keep moving without the additional pressure of a run."