Running in Ramadan

My name is Nuha Rabee, and I am a dentist working in Oxford. I started running when I was 16, participating in the Great North Run in Newcastle. Since then, I've had a love-hate relationship with running — I hate doing it alone, but I love doing it with a community. RunTribe was the first run club I ever attended, and I will forever be grateful for them showing me that running is not just about the miles but about building relationships. I am now a community leader of the London Arab Running Club (LARC), founded in November 2024. The club has grown massively, with over 200 people attending every week! We have members joining from all over the world (Arabs and non-Arabs), celebrating Arab culture, language, and traditions, all while getting our run in. If you’re ever in London on a Sunday, come join us!

London Arab Running Club

Tips for Ramadan Running

Ramadan is a sacred month in Islam, where Muslims fast from dawn till dusk, abstaining from food and water. It’s a time for self-reflection, spiritual growth, and connecting with God. For runners, it’s also a time to adjust routines and focus on maintaining fitness rather than chasing personal bests. Here are some tips to help you stay active during Ramadan:

Food: Fueling Right

- Focus on slow-releasing carbs like whole grains, oats, and sweet potatoes to sustain energy.

- Avoid fried and heavy foods that can leave you feeling sluggish.

- Try simple, nutritious options like overnight oats or dates for Suhoor (pre-dawn meal).

Hydration: Stay Balanced

- Drink plenty of water during non-fasting hours to stay hydrated.

- Coconut water is a great natural hydrator.

- Add electrolytes to your water to replenish lost minerals.

When to Run: Timing Matters

- The best time to run is personal. Some prefer mornings to get it out of the way.

- Others, like me, enjoy running an hour before Iftar (breaking the fast).

- If running after Iftar, have a light snack and water first, then enjoy a full meal post-run.

General Advice

- Plan runs with friends for motivation and safety.

- Prioritise safety, especially if running after Iftar.

- Test running while fasting before Ramadan to see how your body responds.

- Remember, a lot of it is mental—you might surprise yourself with what you can achieve!

- Listen to your body. If you need to walk or stop, do so. Ramadan isn’t the time to push your limits.

Ramadan is about balance. Stay active, but don’t stress over performance. Use this time to reflect, recharge, and enjoy the journey. Happy running!