Racing on Empty: How Elite Runners Stay Fast During Ramadan
What it takes to train—and sometimes race—without food or water
While most runners debate fueling strategies and hydration packs before long runs, Muslim athletes around the world face an even more complex challenge each spring: training and racing during the holy month of Ramadan.
From sunrise to sunset, observant Muslims abstain from all food and drink, even water. Yet in Kenya, Morocco, Turkey, the U.S., and beyond, dedicated athletes continue to log miles, build fitness, and even compete at elite levels—all while fasting.
A Test of Faith and Focus
“Training during Ramadan is not just physical—it’s deeply spiritual,” says Mohamed Reda El Aaraby, a Moroccan Olympic marathoner who has trained through Ramadan for most of his professional career. “You learn to listen to your body differently. You train with more intention.”
While the demands of elite-level training don’t stop, the timing and structure of workouts shift drastically. Many athletes choose to run early before sunrise (Suhoor) or in the evening after breaking their fast (Iftar). Others, especially distance runners in warm climates, reduce volume and intensity, then rebound post-Ramadan with sharper sessions.
Racing While Fasting
Some athletes even choose to race while still fasting. In 2021, Hassan Chahdi, a French marathoner of Moroccan descent, raced a half marathon while observing Ramadan—and ran under 1:04. In the Middle East and parts of North Africa, entire race calendars are adjusted to night races to accommodate Ramadan schedules.
Though rare, there are also instances of runners competing in daytime races without breaking their fast—relying entirely on mental discipline and spiritual focus to get them to the finish.
Science and Strategy
While the idea of running long distances without hydration might sound dangerous, elite athletes prepare carefully. Key strategies include:
• Hydrating strategically between Iftar and Suhoor
• Front-loading calories before sunrise to sustain energy
• Running in cooler hours (early morning or post-sunset)
• Listening to the body and avoiding overtraining
• Using Ramadan as a time for maintenance and recovery instead of peak performance
A 2022 study from the Journal of Sports Science and Medicine found that athletes observing Ramadan maintained their VO2 max and performance if training was adjusted smartly.
More Than Running
For many Muslim runners, the month offers a unique time of reflection. “Fasting teaches patience, restraint, and gratitude,” says one runner from the UAE. “These are lessons that carry into running and life.”
As Ramadan 2025 ends, many Muslim athletes are now ramping back up into full training—and even entering peak racing season. But for 30 days, they trained not for medals, but for something deeper.
Running Takeaways for All Athletes
• Be intentional with your schedule and recovery
• Periodization matters: not every month needs to be peak training
• Respect the body’s signals—and know when to push or hold back
• Mental focus can often outperform physical fuel
Even if you don’t fast, there’s something universally powerful in the way these athletes approach their training during Ramadan: with purpose, patience, and unwavering discipline. That’s something every runner—no matter their background—can admire and learn from.
posted Wednesday April 16th
by Boris Baron