How to exercise safely during Ramadan

Research commissioned by Sports Direct has found that 80% of Muslim women and men between 18-35 are concerned about how to exercise safely during Ramadan. And we can fully appreciate why – finding the energy to head out out for a run or to the gym can be hard enough for us, without the added challenge of fasting from sunrise to sunset!

Of those surveyed, 25% also said that they train less during the month as a result, with 29% saying that there is not enough advice available on how to adjust training and exercise during Ramadan.

Sports Direct have launched a brilliant ampaign, Fast & Slow, hoping to help Muslim women and men to feel safe and comfortable exercising during their fast. They’ve teamed up with a whole host of Muslim athletes, including Haroon Mota from the Muslim Runners run club, to hear some of their personal experiences of and share their advice on training during Ramadan.

“Never in my time have I received professional or expert advice about how to train safely in Ramadan,” says Haroon. “However, there’s no reason why we shouldn’t be carrying on with the things that keep us healthy, the things that we enjoy, whether it’s exercise or hobbies.”

We’ve shared the top tips from the athletes below.

Top tips for training during Ramadan

1. Be sensible and listen to your body – do what is right for you and don’t push yourself too hard.
2. Avoid or reduce very high-intensity training, such as HIIT, to minimise physical stress on the body.
3. Work out a good time to train for you and your body – many of the athletes suggested training just before sunset, so that they could refuel as they broke the fast.
4. Prioritise sleep to keep energy levels up and ensure that your body can recover well.

“We want to make sport accessible to all and to champion the legend in everyone,” says Sports Direct CMO Beckie Stanion. “We’re hoping to continue this next year with more information, guidance and advice.”