When you choose to fast, you must adapt in many ways to optimize this period.
If you participate in sports such as running or trail running, you may wonder how to continue training while fasting. Should you stop training? Act as if nothing has changed? Modify your sessions? Below are some key points on how to adapt your training during a fasting period.
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The different types of fasting
To determine how to train during a fasting period, you first need to identify the type of fast you will undertake. During a dry fast (abstaining from both food and drink for several days and nights), it is advisable to suspend your training, unless you are under close supervision by health professionals.
On the other hand, with an “intermittent” fast (like that observed during Ramadan, where no food is consumed during daylight hours and meals are scheduled for specific times), the situation is different. In this case, you can continue to train but must adhere to certain rules to ensure safety.
There are also other forms of fasting, such as water fasting, which allows for the consumption of water, and partial fasting, where you can consume fruit juices or vegetable broths over several days. In these instances, the same safety rules applied to intermittent fasting should be followed.
Training during Ramadan
Ramadan is considered an intermittent fast, as it involves abstaining from both food and liquids for over 14 consecutive hours, with eating permitted only during a specific period at night. This schedule allows for the continuation of training, though it should be kept at low intensity and short duration, ideally no more than four times a week (every other day).
Training in the morning
Ideally, training should be conducted early in the morning to capitalize on the food consumed the night before. This approach helps replenish energy levels post-training and prepares you for the day ahead, minimizing the risks associated with training on an empty stomach. For more insights, explore the benefits of running on an empty stomach in the morning.
Training in the evening
Another viable option is to train in the evening, after the fasting period ends. This allows for a pre-training snack and a post-training meal, aiding in recovery and energy replenishment. However, it’s crucial to assess your fatigue levels before training to avoid overexertion.
Midday training is discouraged
Training during the day, and thus during the fasting hours, is generally advised against—particularly in hot weather during the spring or summer months. Daytime training risks depleting your energy reserves without a chance to replenish them until much later, which could lead to severe dehydration and symptoms like headaches, dizziness, and even fainting.
What about running?
For running specifically, the recommended approach involves 30 to 50 minutes of fundamental endurance work at a pace comfortable enough to maintain a conversation. This type of training is sustainable and less likely to deplete your energy reserves dramatically during the fasting period.
The risks of training during a fast
Training while fasting inevitably carries risks. The body is more tired and has less energy, so it is crucial to engage in low-intensity and short-duration exercises. The goal should be to maintain your current fitness level rather than to improve it.
Be aware of your capabilities
If you are not accustomed to physical activity, starting during a fasting period may not be a good idea. Similarly, a high-level athlete will not have the same training load as an amateur athlete. Someone who knows themselves well might be able to maintain high-intensity sessions but only once or twice a week.
Main risks
The primary risks include injury or extreme fatigue after training, with an inability to recover. Pushing your limits too far can lead to fainting due to lack of hydration and nourishment. In any case, listen to your body carefully.
Scientific research
To date, there are no sufficiently numerous and rigorous scientific studies to conclude regarding the therapeutic or preventive efficacy of fasting. Abroad, some clinics offer medically supervised fasting programs.