Running during Ramadan

RAMADAN holds a very special meaning to most of us and we strive to reap the most out of the month-long blessing. It is a month of reflections and forgiveness. Not only do we abstain from food and drink from dawn till dusk, we also devote extra time to those in need and improve our relationship with God. I take it as an opportunity to re-evaluate my life and review the impact of my actions to others.

Running-wise, I have had my share of training for marathons during this period. It took a considerable amount of discipline, moderation and dedication to find the right balance between my spiritual, mental and physical aspects.

Back in the good old days, post-tarawih group runs were the norm. My friends and I would clock a few kilometres before our post-run meal. These runs would extend longer on weekends with a much bigger crowd.

These days, however, I strategically choose races that do not require mileage buildups during the holy month. It is becoming more and more challenging to follow a structured training plan in Ramadan.

Age is catching up, I guess. Although my running is not going on in full gear during this period, it doesn’t come to a complete halt. From time to time, I would feel the need to claim my dose of post-workout rush.

MAKING ROUTINE ADJUSTMENTS

When is the ideal time to run? That is usually the first question that pops up. Some prefer to run an hour or so before breaking fast. That way, they can recharge and replenish right after the workout.

Personally, I prefer to run after iftar as I don’t like to run on an empty stomach. I would stay away from heavy meals when I have a run planned later in the evening — a common approach not just during the fasting month.

For me, Ramadan is not a time for physical gains but rather to maintain my current fitness level. Therefore, I tend to steer away from anything too intense. Anaerobic workouts such as hill repeats and interval training usually leave me physically drained and I find them unsuitable after fasting for up to 14 hours a day. For one month, I am just going easy.

LISTENING TO MY BODY

One important aspect that I am extremely careful about is dehydration. The key is to slow down or stop once my body starts to show signs that it is running out of “fuel”, like light-headedness, dizziness or excessive sweating.

There are days that I feel amazing and days when my energy is low. I usually let my heart rate and pace do the talking. On rough days, I stop whenever necessary.

Sometimes, despite eating the right food and getting proper rest, the fact that our eating routines have changed can cause irregularities in our system.

Additionally, it is difficult to have a normal sleeping cycle during this month. We just have to accept that we do not have the same energy levels during the fasting month.

The key is to always listen to what our bodies are telling us. Always be aware of our conditions.

RUNNING IN GROUPS

Running outside alone in the dark is something I’m hesitant about, so I tend to use the treadmill when unaccompanied. I seize the opportunity for group runs as they are a great motivator to lace up my shoes.

Having said that, I always make sure not to be peer-pressured in any way. Different people adapt to Ramadan differently and it is okay not to be able to keep up with the rest or say no when I’m not up for it.

ALL ABOUT PRIORITIES

As we evaluate our priorities during the holy month, some things will take a back seat.

As Muslims, there are certain obligations to be fulfilled and these should remain our utmost priority. How we maximise the month of Ramadan is up to us. If running (or anything else for that matter) gets in the way, then we need to consider giving it a break.

For me, as long as there is balance, I shall keep on running.