Running During Ramadan - Do’s and Don’ts - The Running Channel

Intro: This is a quick summary of Running During Ramadan – Do’s and Don’ts from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Run your key sessions before you break your fast or just a few hours after, so you can hydrate and refuel quickly afterward.
• The coach‑prescribed interval set is 20 × 60‑second hard efforts (≈10K pace) with 30 seconds easy recovery after each rep, preceded by a 2 km warm‑up.
• Keep recovery moving – jog or stay in motion rather than stopping; if you must walk, keep it brief.
• Training while fasted actually reduces the risk of an upset stomach because you’re running on very little food in your gut.

Workout Example:

1. Warm‑up: 2 km easy jog at a comfortable pace.
2. Intervals: 20 rounds of:
   • 60 seconds at a hard effort (aim for your 10K race pace),
   • 30 seconds easy jog or light jog recovery (stay moving).
3. Cool‑down: 2 km easy jog to finish.

Tip: If you’re new to the pace, start with a slightly slower effort and gradually bring it up to true 10K speed over the 20 reps.

Closing Note: Give this fasted interval session a try during Ramadan and feel free to adjust the paces to match your own fitness using the Pacing app. You’ll stay strong, keep the miles coming, and still honor your fast – good luck and happy running!

References

• Running During Ramadan - Do’s and Don’ts - YouTube (YouTube Video)

Workout - Ramadan Fasted Intervals

• 5min @ 7'30''/km
• 20 lots of:
  • 1min @ 5'30''/km
  • 30s rest
• 5min @ 7'30''/km

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