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Running in Ramadan

By DinFit · Published 29 October 2026 · How these articles are made

Every claim on this page names its source. It has been checked against those sources, not reviewed by a health professional.

In a 2010 trial, 10 trained men ran a little less far in a 30-minute time trial when fasting in Ramadan than when not, and how much less varied from person to person.1 A 2020 review that pooled 11 studies found aerobic performance unchanged by Ramadan fasting.2 A 2023 sports medicine guideline for healthy people suggests putting long or hard sessions after iftar, and keeping sessions before iftar light and short.3

If you would like a plan of your own that works around fasting days, DinFit's free plan builds one from your answers and sends it by email.

Does fasting change your running?

In the 2010 trial, heart rate, blood lactate and how hard the run felt were no different fasting or not, and neither were the men's daytime sleepiness or mood.1 They did start their fasted runs with lower blood sugar and more concentrated urine.1 In a 2014 trial of 12 Muslim men running for an hour about 12 hours after suhoor, a low-glycaemic suhoor did not help their running.4

Who this research is about

The 2010 trial had 10 moderately trained men, some tested in the week before Ramadan and some in the week after.1 The 2020 review's conclusions are written for athletes.2

When should you run?

The guideline sees about three hours after iftar as the best time to stay fed and hydrated through training, and the place for long or hard sessions, though doing them there too often can disturb sleep.3 For the hour or two before iftar it suggests light to moderate sessions, finished in time to eat and drink straight after.3 A sports dietitian writing for the British Dietetic Association suggests moving harder sessions nearer to iftar if you can, so you can drink and eat soon after.5 A 2012 review of practical recommendations for high-level athletes adds that training close to or after sunset may have advantages, which vary between sports and settings.6

Who this research is about

The guideline's recommendations are expert opinion, written mostly for athletes.3 The dietitian's page is practical guidance, not a study.5

What about long runs and hard sessions?

The guideline keeps sessions before iftar to 60 to 75 minutes at most, warm-up and cool-down included, so that you do not run your muscles' stored carbohydrate too low.3 It suggests sessions after iftar of 75 to 90 minutes, and hard sessions before iftar 10 to 30 percent shorter than before Ramadan.3 In a 2012 trial, nine trained athletes did a hard interval session on a bike at three times of day, and in Ramadan it held up only at 9 pm, after the fast was broken.7

Who this research is about

That trial was of nine trained athletes cycling, not running.7

What about heat and drinks?

The guideline suggests training during the day somewhere cool, ideally indoors, or in the shade, to avoid sweating heavily.3 The sports dietitian suggests avoiding the hottest times of day for exercise.5 Another registered dietitian writing for the British Dietetic Association suggests splitting your drinks evenly between iftar and suhoor.8 Staying hydrated in Ramadan covers drinks in more detail.

Who this research is about

These are expert opinion and dietitians' guidance, not the results of trials.3, 8

If you live with a health condition, take regular medication, are pregnant or breastfeeding, or have had an eating disorder, talk to your doctor about training and eating while you fast.

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Choose to have it work around prayer and fasting days, and it adds a section on training, eating and sleep on fasting days, for the parts your plan covers.

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Sources

Every source is described in our own words; none is quoted.

  1. Aziz AR, Wahid MF, Png W, Jesuvadian CV. Effects of Ramadan fasting on 60 min of endurance running performance in moderately trained men. Br J Sports Med. 2010;44(7):516-521. PMID 20519256. Record on PubMed
  2. Abaïdia AE, Daab W, Bouzid MA. Effects of Ramadan Fasting on Physical Performance: A Systematic Review with Meta-analysis. Sports Med. 2020;50(5):1009-1026. PMID 31960369. Record on PubMed
  3. Chamari K, Guezguez F, Khalladi K, et al. Aspetar clinical guidelines: Ramadan fasting and exercise for healthy individuals. Tunis Med. 2023;101(1):1-14. PMID 37682254. Full text on PMC
  4. Png W, Bhaskaran K, Sinclair AJ, Aziz AR. Effects of ingesting low glycemic index carbohydrate food for the sahur meal on subjective, metabolic and physiological responses, and endurance performance in Ramadan fasted men. Int J Food Sci Nutr. 2014;65(5):629-636. PMID 24524697. Record on PubMed
  5. Kausar N. Sport and exercise during Ramadan. British Dietetic Association, 7 April 2022. On bda.uk.com
  6. Maughan RJ, Zerguini Y, Chalabi H, et al. Achieving optimum sports performance during Ramadan: some practical recommendations. J Sports Sci. 2012;30 Suppl 1:S109-17. PMID 22769241. Record on PubMed
  7. Aziz AR, Chia MY, Low CY, et al. Conducting an acute intense interval exercise session during the Ramadan fasting month: what is the optimal time of the day? Chronobiol Int. 2012;29(8):1139-1150. PMID 22947072. Record on PubMed
  8. Frascina C. Ramadan and diet. British Dietetic Association, 1 April 2022. On bda.uk.com

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