How to continue running in Ramadan…

Ramadan is the holiest month in the Islamic calendar, it starts on Saturday 27th May. During this month healthy Muslim adults endure a period of daily fasting – from dawn to dusk for 30 days!

For Birmingham’s 234,411 Muslims, this annual event represents a time for purification, prayer, discipline, charitable acts and of course nightly feasts!

People who fast may find that Ramadan poses a challenge to maintain exercise habits. But if you’re someone who never wants to skip a workout or looking for ways to fit running into your busy Ramadan schedule, here’s some tips to make the most out of your Ramadan runs.


Time your runs so that they end close to iftar(the time to open your fast). This will make sure you are not dehydrated for a long time after your run and give you time to shower and break your fast soon after.

Take it easy

Please don’t do any killer workouts, remember your fasting. This means lowering your workout intensity to a level that makes it easier. We recommend something that just gets your body moving.

No inclines

Running uphill will take a lot out of your body and pose an injury risk. When planning your route – choose a surface that is consistently flat throughout.

Include breaks

Remember to include walking breaks or rest periods. Just running whilst fasting is enough exercise.


If the weather stays anything like we have had this week then be sure to wear loose and breathable clothing. Aim to wear clothing that is not going to leave you overheated.


Get plenty of H20 after your workout and the night before your workout. Take in enough water during sahoor (before you start fasting) so it lasts you throughout the day and into your evening run.


Have a balanced post-run iftar meal. This should be a mix of protein, carbohydrates, fibre and sugar. Aim for foods such as nuts, eggs, whole grains, pasta and green vegetables. These will provide your body with all the essential nutrients you need. We also recommend protein rich meat such as chicken or turkey breast. For your own good – avoid fried greasy foods as these can cause bloating and dehydration, this means staying away from samosas and pakoras!


Recovering is important – get plenty of sleep before and after your running day. During Ramadan your body needs time to catch up on all the energy lost during the day.

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