Cover While the communal experience is significant, individuals aiming to maintain their fitness goals during Ramadan may encounter specific challenges (Photo: Garmin)
While the communal experience is significant, individuals aiming to maintain their fitness goals during Ramadan may encounter specific challenges (Photo: Garmin)
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Ramadan fitness isn’t about pushing limits; it’s about finding a rhythm that keeps you moving without compromise
Maintaining a balance between nutrition, training, and fasting requires a mindful approach and small adjustments to daily routines. As the body shifts gears and energy levels fluctuate, the temptation to pause all workouts can be overwhelming. However, with the right approach, fitness doesn’t have to take a back seat.
Garmin Coaches Akashah Izhar and Faiz Othman bring a wealth of experience to this challenge. As the head coaches of the Garmin Run Club, they bring not only years of coaching experience but also the wisdom of athletes who have conquered marathons and ultra-marathons. Their advice this Ramadan? Train smarter, not harder.
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“Focusing on light exercises before iftar or strength training after allows you to stay active without overexerting,” says Akashah, whose passion for running began in his teenage years and led him to study sports science after overcoming multiple injuries. For him, Ramadan is about maintaining consistency rather than chasing performance highs. His routine? A balance of low-impact aerobic workouts (making up 90 per cent of his training) and short bursts of speed work (the remaining 10 per cent).
Faiz echoes this sentiment, advocating for tailored training windows. “Post-iftar or pre-sahur workouts work best, depending on energy levels. A 20–30-minute strength session, mobility drills, or Zone 2 base running keeps endurance up without draining reserves,” he explains. Having transformed his own lifestyle—from weighing 106kg and struggling with asthma to becoming a respected coach—Faiz knows firsthand the power of small, consistent efforts.
With a thoughtful approach to exercise, hydration, and nutrition, staying active while fasting becomes not only possible but deeply rewarding. As Faiz puts it, “Ramadan is a great time to reset unhealthy habits and focus on mindful eating, regular movement, and a sustainable routine.”
Hydration
Above As the body undergoes long fasting hours, hydration becomes paramount (Photo: Garmin)
As the body undergoes long fasting hours, hydration becomes paramount (Photo: Garmin)
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Sipping water at a steady pace between iftar and bedtime ensures proper rehydration, but as Faiz points out, “Electrolyte-rich drinks are also crucial to replenishing lost minerals—caffeine, on the other hand, is best avoided.”
Nutrition follows the same principle of balance. Faiz recommends complex carbohydrates like rice, coupled with protein and healthy fats for sustained energy. For shorter workouts, natural, fast-digesting fuels like dates work best. Akashah, too, underscores the importance of portion control. “A balanced meal aids muscle recovery and prevents sluggishness. Overeating at iftar can backfire, making workouts feel like an uphill battle.”
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A high-tech companion
Above For many, the discipline to track hydration, sleep, and recovery manually can be daunting—but technology has simplified the process (Photo: Garmin)
For many, the discipline to track hydration, sleep, and recovery manually can be daunting—but technology has simplified the process (Photo: Garmin)
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Both Akashah and Faiz rely on their Garmin wearables to guide their training. “Using features like heart rate monitoring, sleep tracking, and the Body Battery function allows me to gauge when I should push forward and when I should prioritise rest,” Akashah shares. Faiz, on the other hand, highlights how wearable data helps refine hydration strategies and maintain a sustainable fitness routine throughout Ramadan.
Building habits beyond Ramadan
Above Beyond the 30 days of fasting, Ramadan is an opportunity to reset and instill lasting habits (Photo: Garmin)
Beyond the 30 days of fasting, Ramadan is an opportunity to reset and instill lasting habits (Photo: Garmin)
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Faiz reflects on his own journey: “Last Ramadan, I improved my flexibility and reached my desired fat percentage—all by following a structured yet simple routine. The key is consistency, even with small efforts.”
Akashah, too, has seen tangible results. “I lost 4kg while maintaining strength, thanks to mindful training and structured eating. The trick? Set clear goals at the start and stay focused.”
Garmin Malaysia’s Garmin Run Club) offers free weekly training sessions for those looking to stay engaged in a community-driven fitness journey. These gatherings, led by experienced coaches and friendly pacers, take place every Tuesday at 8.30 PM at Institut Sukan Negara, Bukit Jalil.
About
Lynette loves travelling and dancing to Latin music almost as much as she enjoys period films and pastry desserts. She is constantly in search of the perfect nude lipstick and finds her best ideas through walks in nature.
Work
As the Editor-in-Chief of Tatler Malaysia, Lynette leads the content teams for print, digital and social media platforms of the brand. She has over 20 years experience in media, having been editorial director and editor-in-chief for lifestyle titles such as Cleo, ELLE, Esquire, Men’s Health, and Women’s Health.
Follow her on Instagram @lynette_ow or LinkedIn
