10 Top Tips for Running in Ramadan

During Ramadan, all Muslims should abstain from eating and drinking after sunrise and before sunset, which makes it particularly challenging to run during the 30-day period of reflection – especially if you’re training for a race.

As the Islamic Calendar is based around the lunar cycle, the Holy month of Ramadan rotates by approximately ten days each year. This year, Ramadan began on Friday 28th February 2025 and moon sighting predictions suggest that Eid al-Fitr (the festival of 'breaking the fast)' is likely to be celebrated around the 30th March 2025.

You might be wondering whether it’s safe to run during this holy month, but with careful planning and practise, you can continue to train safely.

Now in her 12th consecutive year of running during Ramadan, Sadia Haq shares 10 Top Tips on how you can stay active whilst fasting.

ㅤ

ㅤ

ㅤ

1. Listen to your body

The key is to be sensible and listen to your body. I take breaks if I need and slow down my pace. And no, it doesn’t get easier, you just get stronger Alhamdulillah!
ㅤ

ㅤ

2. Find your time to run

As always my plan for the month is to stay consistent and keep my legs ticking over. Working a full time job and commitments at home mean I have to juggle my running around.

Figure out the best time you can run. For some, it's just before iftar (post-sunset meal), or just after iftar.

In the past I’ve run early in the morning after suhoor (pre-dawn meal), the middle of the day and in the evening before iftar, when the days were the longest in the year. As long as you're sensible, I believe there is no right or wrong time to run. It will be a process of trail and error if this is the first time training during Ramadan.

I fit my runs around my life, not my life around my runs!

ㅤ

ㅤ

3. Drink water

Whenever you can, it's important to rehydrate the body. I like to add an electrolyte tab to my water so I know I've replenished what I've lost during my run. This helped me a lot when Ramadan was in the middle of summer.

ㅤ

ㅤㅤ

4. Get plenty of sleep

Ramadan disrupts your sleeping pattern, so take naps if you can. I like to have a small nap when I finish work before iftar. Your body needs time to recover and this helps me to feel reenergised and allow me to offer all the late prayers.ㅤ

ㅤ

5. Eat well

It's important to eat healthy, nutritious foods for suhoor and iftar.

For suhoor, I have porridge with mixed berries and a slice of wholemeal toast with peanut butter. For iftar, I have a homemade curry with fresh roti and plenty of salad. I find I struggle on my runs if I eat fried foods, so maybe save those foods for when you are not running the next day.

ㅤ

6. Run to feel

At the start of Ramadan, it's physical hard as your body is adjusting. Walk if you need to and take that extra rest day if you are struggling. Remember that just getting some form of physical exercise is better than none at all. You can maintain your fitness with a sensible approach.

ㅤ

ㅤ

ㅤ

7. Avoid comparison

It's best not to compare yourself to others, especially if this is your first time trying it out. Everyone is different. Some people can train like normal, but others will naturally find it difficult. If it helps, maybe avoid looking at other people's runs on Strava (or whatever app you use). Just focus on yourself and your personal goals.

ㅤ

8. Plug in your headphones

I like to listen to Islamic lectures during my run. Imam Omar Sulieman has a great series that he brings out during Ramadan and it's easy listening whilst I exercise. It definitely helps with my motivation and gets me out running.

ㅤ

9. Run local

I tend to keep my running routes close to where I live. I often do loops of my local cemetery (it's a 2-mile block). That way I can cut my run short if I'm not feeling good because I'm never far from home.

ㅤ

ㅤ

ㅤ

10. Find a way, not an excuse

Finally, try and find a way, not an excuse! If you can't go for a run, just go for a walk or do some yoga. Any form of exercise will make you feel better and lift your mood. I promise that even when you're feeling tired, you'll feel so much more energised after a workout!

So, if you have started running and debating whether to run in Ramadan, just give it a go, there was a first time for everyone! Start off with a short easy run; remember it always seems impossible until it’s done!

ㅤ

Want to learn more? Visit our Health and Wellbeing category to help look after your body, mind and personal safety with our expert advice and guidance.