Ramadan Run Routine: Enhance Stamina with Proven 10% Endurance Gains for Beginners

As Ramadan approaches, many seek ways to maintain their fitness without compromising their fasting commitments. Running during Ramadan, if done correctly, can significantly enhance physical health and endurance.

Optimizing Health with a Ramadan Running Plan

Engaging in moderate running sessions can improve endurance and overall health. According to a study in the PLoS ONE, structured low-intensity running increases aerobic capacity by about 10% in beginners, making it ideal during fasting periods. Journal of Fasting And Health supports these findings, suggesting that morning or post-Iftar runs yield the best results, aligning with natural circadian rhythms. Caution is advised by Jurnal sport science, which highlights the need to balance exercise with hydration and nutrition during fasting to avoid adverse effects.

Tips for Beginners:

• Choose the Right Time: Post-Iftar or pre-Suhoor runs are optimal.
• Stay Hydrated: Increase fluid intake during non-fasting hours.
• Monitor Intensity: Opt for lighter, more consistent runs to maintain energy.

Incorporating running into your Ramadan routine can be a rewarding way to enhance physical and mental well-being. With the right approach, you can achieve a noticeable improvement in endurance and health.

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