As Ramadan approaches, many may find it challenging to balance fasting, fitness, and overall well-being. Especially the first week, when your body is adapting to the new routine of fasting and trying to maintain the current fitness routine may seem overwhelming.
But staying active and energised during this sacred month is possible with the right mindset and a few smart strategies. Whether you are looking to maintain your workouts, improve hydration, or build healthier habits, Garmin Coaches Akashah Izhar and Faiz Othman, Head Coaches of Garmin Run Club have shared their expert insights to help you make the most of your fitness journey while embracing the spirit of Ramadan. As experienced runners who have participated in multiple races, including marathons and ultra-marathons, they bring firsthand knowledge on how to train effectively while fasting.
Garmin users can also download the Garmin Mecca Finder widget from the Connect IQ store to help plan their workout timings around prayer times.
Tip #1: Work smart, not harder
As your body is transitioning into fasting mode, it is important that you slowly ease your body into a new routine of staying active in a fasted state to prevent injuries or getting sick from pushing your body too hard. Garmin Coach Akashah emphasises the importance of shifting workout goals from performance gains to maintaining consistency.
“Focusing on light exercises before iftar or strength training after allows you to stay active without overexerting. About 90% of my workouts during Ramadan are low-impact aerobic sessions, while the remaining 10% focus on short bursts of speed work,” says Coach Akashah, whose passion for running began at 15 and led him to study sports science after overcoming multiple injuries.
Coach Faiz adds that working out post-iftar or pre-sahur can be ideal, depending on individual energy levels. “Personally I prefer a base run of Zone 2 running, 20–30-minute strength training, and mobility exercises are great ways to maintain endurance without exhausting yourself. I would recommend reducing training intensity and duration. Instead, focus on short, low-impact exercises as it is a great time to strengthen parts of your body that are post-injury,” he advises.
Tips #2: Hydration and nutrition is the key to sustained energy
Proper hydration and nutrition play a vital role in maintaining stamina and health during Ramadan especially since you are fasting from water the majority of the day. Coach Akashah recommends setting a hydration target and using Garmin’s hydration tracking feature to stay on top of fluid intake.
“Sip water consistently between iftar and bedtime and make sure you rehydrate post workout to avoid dehydration,” he says. Coach Faiz also added “Besides water as a source of hydration, prioritise electrolyte-rich drinks between iftar and sahur. It is also recommended to avoid caffeine if possible”.
When it comes to fueling workouts, Coach Faiz emphasises the importance of balanced meals. “For workouts lasting 30–60 minutes, I focus on complex carbs like rice, protein, and healthy fats. Shorter workouts require quick energy sources like dates,” he explains, as someone who turned his life around from weighing 106 kg at one point and had frequent asthma attacks from unhealthy living.
Coach Akashah further emphasises that “A balanced meal is important for muscle recovery and making sure that you control portions during iftar and sahur can help to avoid feeling sluggish and to stay energised for your workout later.”
Tips #3: Use your wearable as an accountability buddy to stay on track
It is equally important to be in tune and know what your body needs day to day, this can be done by having a tool to help you monitor how your body feels. Both coaches use their Garmin wearables to help track and guide their routine for the day.
Coach Faiz highlights the importance of hydration and sleep tracking, particularly during Ramadan. “Monitoring hydration levels and sleep quality ensures I am fueling my body adequately and that I am in the best condition to train. Using a wearable like Garmin’s health tracking features help me maintain a sustainable fitness plan during fasting,” he adds.
Coach Akashah added, “I use my Garmin fēnix 8 to track heart rate, energy levels, and recovery status. The Body Battery feature helps me gauge when I should train and when I should rest. It helps me stay active while making sure I don’t overdo myself during fasting hours.”
Tips #4: Build lasting habits beyond Ramadan
Ramadan presents an opportunity to start sustainable healthy habits that go beyond the fasting season. Both coaches stress the importance of using the month to reset routines, practice mindful eating, and establish long-term fitness goals.
Coach Faiz echoes this sentiment, saying, “Last Ramadan, I improved my flexibility and reached my desired fat percentage by following a structured routine. The key is consistency, even with small efforts each day. Ramadan is a good time to reset unhealthy habits and focus on mindful eating, regular movement, and building a sustainable routine.”
Coach Akashah added, “My biggest Ramadan achievement was losing 4kg while maintaining strength. With proper planning and discipline, you can achieve your health goals while fasting. My advice would be to set clear goals at the start and stay focused on achieving them, because having a goal helps you stay motivated. ”
Garmin Malaysia has been nurturing the running community for years through the Garmin Run Club (GRC), a well-established running network spanning major cities in Asia. Here in Malaysia, GRC offers free weekly sessions led by coaches Faiz and Uqasha, making running more accessible, educational and enjoyable while helping runners achieve their personal best. The sessions take place every Tuesday at 8.30pm at Institut Sukan Negara, Bukit Jalil. Join them along with GRC’s friendly pacers and stay updated by following @garminrunclubmy on Instagram.
You can now enter the Ramadan season prepared with a plan to succeed. Be at ease knowing that with the right approach, you can maintain your health and fitness without compromising your time with family and faith. Looking to invest in a wearable to support your fitness journey? Consider a Garmin watch, now available with special Raya promotions to help you stay on track with your health goals. If you are looking for a wearable to support your fitness journey this Ramadan, explore Garmin’s wide range of wearables at .garmin.com.my
