A question was raised in Pacemaker #1 shout box about training for runners who fast during the fasting month. So I will answer the question with my training program during Ramadhan. I used this program for year 2oo1 and 2002.
( In 2003, I did not train during Ramadhan).
Weekdays : 3 times a week, alternate days
1 x 3.9 km - easy run
1 x 3.9 km - tempo run (5 km race pace)
1 x 5.2 km - normal pace (faster than easy run but slower than 10 km race pace)
Weekends : 2 times a week,
Sat. - 1 x 4.0 km - easy run
Sun. - 1 x 6.0 km - easy run
The strange distances during the weekdays is because I run at KLCC park; each lap is 1.3 km long.
Principles behind the Program
The main source of energy for the body during aerobic activity is glucose. Glucose is present in the blood , muscles and glycogen. Glucose in the blood and muscles are limited in quantity and is used up quickly. So for sustained and long duration activity, glycogen (mainly stored in the liver and smaller quantities in muscles ) will be broken into glucose for fuel. The average person has about 1800 kcal of glycogen stored = 18 miles work).
During fasting month, the stored glycogen quantity will be lower than normal. Hence it would not be advisable to train for long distances and too intensely e.g doing intervals or repeats. The main point of the program maintain some fitness during the Ramadhan. You do not really want to stop for 1 month as the loss in fitness is significant (in my case it's 50%). On the other hand, you don't really want to start training for marathon or a PB during Ramadhan. Just do enough training to keep fit.
Tip: Have an Isotonic drink (100 Plus) and some snack if you cannot make it home to break fast. I carry a can of 100 Plus (or Soy milk), dates and a bun. I usually end up eating on the bus.
No comments:
Post a Comment