With careful planning, runners should be able to maintain their training programme while fasting, writes Aznim Ruhana Md Yusup
IF you’re a keen runner who is observing Ramadan, the fasting month does not necessarily mean you have to take a break from your favourite activity.
This is particularly important if you have races lined up in the coming months, since you’ll want to maintain your fitness level.
Mark Williams, official coach for Standard Chartered KL Marathon 2016, and Lili Suhairi, a pacer for the same event, offers tips:
From your experience, is it safe to train during the fasting month?
Williams: As a coach, I’d say there is no right or wrong answer. With careful planning, an athlete or runner should be able to maintain a full training programme while fasting.
However, this may be very challenging for many. If you do not get sufficient rest at night, it may be best to avoid high-intensity training or training for more than an hour at a time.
Lili: It is safe to train during the fasting month as long as runners plan and manage their diet and stay hydrated. As for myself, I train during the fasting month, according to a set routine.
When should one train while fasting?
W: If your nutritional intake and, more importantly, hydration between breaking of fast and the pre-dawn meal is done with care and consideration, then running before breaking your fast should be fine. My recommendation is to run for only a maximum of one hour before the breaking of fast. You also need to take into consideration the weather conditions. If the sun is out and the temperature is well over 30°C, I encourage runners to opt for the indoor option, such as treadmill.
L: I usually train in the evening for an hour before I break fast. Once I break fast, I will drink lots of water to prevent dehydration. If the weather is too hot, I will train after the breaking of fast to prevent tiredness and dehydration.
What kind of training do you recommend for runners with upcoming races and are observing the fasting month?
W: There is no better alternative to running, I’m afraid. There is a lot of talk about the benefits of HIIT (High-Intensity Interval Training), CrossFit etc. but the best training for distance running is still distance running.
The best indoor option is the treadmill. Many people dislike the treadmill or “dreadmill” as they call it, but there are many ways to make running on the treadmill more interesting.
I suggest runners create a playlist of slow and fast songs, then choose a speed that is comfortable to run during the slow songs and a speed that’s a bit more demanding with the faster songs. Do five songs of each. Then, after a warm up, press shuffle and off you go.
L: During Ramadan, I will focus on outdoor endurance training to maintain my fitness level. I will usually run for 10-15km or about one hour.
What physical signs should one monitor to ensure that one stays safe while running and fasting?
W: Look for signs of dehydration. Feeling thirsty is a classic sign of dehydration that people usually overlook. Other signs are headaches, dizziness and a dry mouth.
A more dangerous sign is tingling in the extremities such as the fingers and toes. This is a sign of moderate to severe dehydration and I would recommend anyone with this symptom to stop and seek water/replacement drinks
straight away.
L: I will not force myself to do intense training if I feel tired. I will do some light workout in the gym instead.
In terms of food intake, can you share some dietary tips for runners who fast?
W: For breaking of fast, there is no better combination than dates and water. Dates contain very high levels of potassium (much more than a banana), a key rehydration mineral. They contain a special blend of glucose and fructose for short and long term energy.
They also have a special nutrient called beta-D-glucan, a soluble fibre that can enhance satiety and digestive health. So when you eat a date and drink water, your body gets hydrated much faster than if you just drink water.
Other tips for breaking of fast are as follows:
- Resist the temptation to drink tea, coffee and carbonated drinks.
- Eat fresh fruit and nuts.
- Drink milk.
- Sip water throughout the evening. It is best to aim for eight glasses of water by bedtime.
- Avoid fried and spicy food as these may cause heartburn or indigestion.
- Avoid IBS (Iftar Binging Syndrome).
Meanwhile the pre-dawn meal is generally recognised as the most important meal of the day. Do not overeat, though. Focus on taking foods that are rich in complex carbohydrates and protein, fruit, vegetables and plenty of water.
For example, have an egg on whole-grain toast, a few crackers with peanut butter, some slices of orange, and two glasses of water. Avoid salty food, as these will make you thirsty.
L: After breaking fast, I will drink three to five litres of mineral water and fruit juice. I eat rice with dishes and soup but I avoid oily food, ice-cold water and carbonated drinks.
During Ramadan, it is important to ensure we stay healthy. We should manage our dietary intake, get sufficient sleep, rest and stay hydrated.