Running during the Ramadan fast is generally considered safe for healthy individuals, provided it is performed with proper timing, intensity regulation, and appropriate hydration strategies.
This was conveyed by a lecturer at the Faculty of Medicine and Nutrition, IPB University, dr Agil Wahyu Wicaksono, MBiomed. He emphasized the importance of understanding one’s physical condition to ensure that exercise remains beneficial without compromising health.
“Medically speaking, running while fasting is not prohibited. Several studies indicate that healthy individuals can still engage in light to moderate exercise during Ramadan without significant health risks,” he stated.
However, he reminded runners to pay attention to three key aspects: timing, intensity, and physical condition before running. “Running during Ramadan is generally safe, especially for those in good health and when performed properly,” said dr Agil.
He added that exercise during fasting should aim to maintain fitness rather than pursue peak performance.
Best Timing
Regarding the best time to run, dr Agil stated that after breaking the fast is the safest option. At this stage, the body has received food and fluids, reducing the risk of dehydration.
Running can be performed at light to moderate intensity for 30–45 minutes. Additionally, the period shortly before iftar is also considered fairly ideal for light running lasting around 15–30 minutes, as fluids can be replenished immediately afterward.
Running after suhoor is also possible, although the risk of dehydration is considered higher compared to the two previously mentioned times.
In terms of intensity, dr Agil emphasized that running while fasting should remain at a light to moderate level. At light intensity, breathing remains steady, the body feels comfortable, and it is still possible to speak in full sentences.
At moderate intensity, breathing becomes faster but remains controlled, and only short phrases can be spoken. “Exercise should be stopped immediately if symptoms such as weakness, nausea, dizziness, trembling, or extreme thirst occur, as these may indicate dehydration or low blood sugar,” he explained.
Hydration strategy is also a key factor. Based on research conducted in Indonesia, the 4–2–2 drinking pattern four glasses at iftar, two glasses in the evening, and two glasses at suhoor is considered the most effective way to meet daily fluid requirements.
dr Agil added that research conducted in the United Kingdom suggests that consuming large amounts of water at once during suhoor is not recommended, as the fluids are quickly excreted through urine. Instead, fluids should be consumed gradually and accompanied by food.
In addition to hydration, adequate sleep also plays an important role in maintaining fitness. “Studies show that the ideal sleep duration ranges from 7 to 9 hours per day, or it can be managed with 4 to 5 hours of nighttime sleep supplemented by a daytime nap,” he concluded. (dr) (IAAS/CAA)
