Training for a Marathon During Ramadan

I have trained and run throughout Ramadan, and the key is taking a sensible and flexible approach. This is not the time to force high intensity sessions or chase personal bests. Instead, dial your pace down, keep things controlled, and focus on keeping the legs ticking over so you maintain fitness during this blessed month. Consistency matters more than intensity, and listening to your body is crucial when you are fasting.

Nutrition and hydration play a huge role in how you feel and recover. Try to prioritise good quality food at suhoor and iftar. Slow release carbohydrates support sustained energy, lean protein helps with muscle repair, and healthy fats keep you fuller for longer. It is also worth avoiding fried and overly greasy foods where possible, as they can leave you feeling sluggish, dehydrated, and uncomfortable during training, making runs feel much harder than they need to be. Hydrating well between iftar and suhoor is essential, as you will not have the chance to drink during your runs.

There is no single best time to run during Ramadan, so it is important to experiment and find what works best for you. Some runners prefer early mornings or late evenings, but I personally like running around sundown. Finishing just before iftar allows me to break my fast straight after, refuel properly, and support recovery. Stay flexible, adjust when needed, and remember Ramadan is about balance, patience, and showing kindness to your body while continuing your marathon journey.