Race Media

Starve and sweat to win / Secret revealed: how to run during Ramadan

Mr Mohd Puzi Dolah - Puzi’s advice from Malaysia on training during Ramadan for the MSIG Singapore Action Asia 50
During Ramadan, we won’t eat or drink during day time so I’ll switch to night training. Fasting in Ramadhan means abstaining from ALL food and drink from sunrise to sunset.

Q: What got you into running?
A: I’m always keen on playing outdoor sports and running. The first running race that I competed in was a 10km road running event and I did my first marathon 5 months later. Trail running gives me the unique experience to explore different places and appreciate the nature. That’s why I enjoy it and always recommend it to people.

Q: What is your typical training routine?  
A: Apart from trail running, I am also an active ultra-marathon runner. Therefore, it’s crucial for me to train regularly in order to stay in shape. I normally run for three to five hours during weekends.

Q: Can you share your experience (How Muslim’s will prepare for a race during fasting) and anything else you want to add to people not familiar with your culture and religion.
A: That’s right. The MSIG Singapore 50 falls on the week after our Ramadan – our fasting time. During Ramadan, we won’t eat or drink during day time. To cope with my meal schedule, I’ll switch to night training night training. I am going to have fruits and vegetables for dinner then start my training after taking a short break. So my new training hours will start from 11p.m. to around 3-4a.m. I will try my best in the MSIG Singapore 50. It will be definitely a bonus if I can get on the podium.

Q: Advice to new runners?
A: I’d suggest beginners to start from a short distance race then gradually add up the distance when they get used to it. A 10km race would be a proper distance to start with since 5km is just a fun run to me.

Q1: 你是怎麼開始越野跑的？
A1: 我從小就一直很喜歡戶外運動，喜歡跑步。之前其實主要跑馬拉松，但我發現越野跑是一種很好的方式重返自然，我非常享受越野跑給我帶來的全新感受和體驗。

Q2: 你平時是怎麼訓練的？
A2: 現在我不但跑越野跑也跑一些超馬，所以平時我會保持較高的訓練頻率和一定的跑量，而每逢週末便會跑3-5小時的長距離。

Q3: 我們知道MSIG 新加坡動感亞洲比賽日緊接著伊斯蘭齋月，你會如何為比賽做準備呢？有何訓練建議？
A3: 沒錯。這場比賽正好在齋月結束後的一個星期。齋月期間我會把訓練時間改到晚上，因為齋月的白天是我們穆斯林的齋戒時間，我們是不會飲食的。在日落開齋後，我會吃晚飯（10點左右），建議大家不要吃太多，我會主要吃水果和蔬菜，休息一下後開始訓練。訓練時間從晚上11點前開始一直到早飯時間 - 淩晨3-4點左右，早晨5點日出前開始新一天的齋戒時間。

Q4: 對越野跑新手有什麼想說的麼？
A4: 建議新手們從短距離開始跑，我覺得5公里太短，試試從10公里開始吧。