In the Muslim holy month of Ramadan, faithfuls fast from dawn till dusk. Adherents abstain from food, fluids, sex and observe prayers and Godliness. Most will also cut out working out from their daily routines. But must they? Why?
There is really no reason to abstain from exercise, except of course the excuse of being weak from hunger and thirst. There are benefits from exercising while fasting. Proponents of the Keto diet and intermittent fasting have pointed out that exercise while fasting, forces your body to use the fat tissues as fuel thus you will tend to lose fat.
The real risk of running while fasting is dehydration, especially if you are running or exercising out doors in the hot and humid tropical weather. The underlying principle is to stay safe and avoid dehydration. As always listen to what your body tells you.
- Run shorter distances but at faster pace. Go for intensity over volume. You lose less fluids because you are out running over a shorter period of time, but you get the exercise benefits.
- Run just before breaking of fast. First, because it is the cooler part of the afternoon. Second you can replenish your fluids sooner than if you ran in the morning.
- Run after you have broken the fast, in the evenings. But for most believers, evenings in Ramadan are devoted to ‘Terawih’ prayers. Here is a thought though, why not walk to the mosque for Terawih and then run home after?
- Run in the shade. I once ran in the air-conditioned mall of Suntec City but you have to be careful in dodging shoppers. You can be less drastic and run in places like The Sports Hub and Our Tampines Hub, where it is covered but well ventilated. Of course there is the dreadmill but that’s not fun for me. Some people though like the dreadmill.
- Never ever skip the sahur or pre fast meal. This is the meal you eat before dawn. You need the sustenance.
- Drink plenty of fluids before you begin the fast, and after the breaking of fast and more if you have ran.
It is all about managing time and optimizing our schedule and of course getting enough fluids.
Video and photo credits: Hashim Esa