Ramadan is the ninth month of the Muslim year, during which strict fasting is observed from dawn to sunset. Distance training during this period can be taxing on the runner.

What you can or can’t do will depend on your ability and current form. Some runners can train as usual, others might have to adjust their program to be able to cope with fasting and training. The following information is mostly for the benefit of the latter.

As with running in general my suggestion for Ramadan is also to run at the end of the day, but try to time your run so the ending coincides with iftar. You don’t want to wait around dehydrated after your run. Make sure your meal is prepared ahead of time. You don’t need the extra stress of having to prepare food after a run. Be sure to include plenty of water and fruit juice. If you’re going to the mosque, remember to take water, and drink as often as possible.

Make sure to get as much sleep as possible after your run, but also the night before your run. Your body will need this to help it recover enough to get the full benefit of your program.

Try to stick to a flat route on your run. Your body might not be able to cope with the extra effort required by a hilly course. If it is very hot outside, do your running on a treadmill – if possible.

You may want to avoid training at your VO2 max or to make your runs longer than one hour.

Your morning meal on the day of the run is also very important. Try to include foods that are rich in complex carbohydrates. You will also need to make sure you get adequate protein. The balance of your meal should be vegetables, fruit, water, and then some more water. Avoid foods that will make you thirsty.

Here are examples of the start of a Half Marathon and Marathon program, adjusted for Ramadan: