When Fasting Does Not Stop Running

The morning air was still wet with dew as Aling Sumargo tied his running shoes. In many parts of Jakarta, the fasting month is synonymous with a slower pace, with people choosing to postpone physical activity and conserve energy until the time comes to break the fast. Not for this 21-year-old man, however. For him, a 15-minute jog is a ritual he maintains, even when his stomach is empty and his throat has not touched water since dawn.

“It’s really just to maintain my health. Even during Ramadan, we still need to manage our bodies. Because usually when we break the fast, we start with sweet things, and during suhoor we also eat a lot of high-calorie foods. So I think, to keep things balanced and maintain good health, fasting alone isn’t enough without exercise as well,” he explained.

This statement came easily, like his steady steps every morning. There is no marathon target, no ambition to build muscle. He simply wants his body to feel balanced.

“My exercise is just morning jogging, that’s all. Sometimes I cycle for about 20 minutes, but running in the morning remains the dominant activity. I’ve built this consistency since before Ramadan began. Before the fasting month, I was already jogging regularly here. So my stamina and physical condition were already developed. That’s why complaints like dizziness or exhaustion after running are almost non-existent now.”

He limits himself with a timer. Fifteen minutes, no more, no less. “I usually set a timer for 15 minutes. So whether I’m fasting or not, the duration remains the same. I don’t add to it or reduce it.” This consistency, he says, helps his body become accustomed to the same rhythm.

Why the morning? Not the evening before breaking the fast as is often recommended? Aling has his own reasons. “Because the morning is quieter in my opinion. There aren’t many people around. So I can be more relaxed, more focused on myself. It’s like personal time while jogging alone. If it’s evening, it’s usually more crowded or I’m already tired.”

For Aling, fasting and exercise are not two things that weaken each other. He feels that whether he jogs in the morning or not, hunger and thirst will come regardless. Because of this, running does not make his fast feel harder. He has also never experienced excessive dizziness or even considered breaking his fast after exercising.

Rather, he experiences the opposite. His body tends to feel more energetic and lighter after movement, despite having an empty stomach and a dry throat. There is a sense of freshness that emerges, something he believes he would not gain if he chose not to exercise at all. He has been building this habit since six to seven years ago, around 2019. Since then, exercise has become part of his Ramadan routine that is difficult to abandon. Now, when he skips jogging during fasting on any given day, there is an odd feeling, as if something is missing from his day.

He also feels the benefits are real. “I find that I rarely get sick. After Eid, usually many people start complaining about high cholesterol or elevated blood sugar. I don’t experience that. Alhamdulillah, my condition is still healthy.” So when the holiday arrives and the dining table is full of dishes, he is not overly haunted by worry. “Yes, because it’s helped by this exercise habit. So there’s a balance between eating and activity.”

While Aling chooses the quiet morning, Ade Ruhanda, this 33-year-old man, is quite familiar with the dusk hours. This private sector worker continues to run four times a week during Ramadan. His schedule does not change, only the distance is slightly reduced.

“Actually, my running schedule hasn’t changed during the fasting month, it’s the same as usual—four times a week. Only the distance is slightly shorter compared to regular days,” he said.

For Ade, running is not merely exercise, but a routine that would be a pity to stop. “There are several reasons. First, running has become routine. Second, it would be a waste if the training I’ve been doing stops during fasting; it would feel like starting from scratch again. The last and most important reason is to train endurance and accustom myself to exercising with a very low blood sugar level because of fasting. But still running with low intensity and without pushing hard.”

He admits to being inspired by a video from Dr Tirta mentioning that the best time to exercise is before breaking the fast. Since then, he has chosen to run in the late afternoon, just before the Maghrib call to prayer. “Because running in the evening before breaking the fast can increase endurance if done consistently. Your body becomes accustomed to running in low-sugar conditions. After I practised this, my body felt much better and my mood improved.”

Besides running regularly, he also makes time for strength training and weightlifting at least once a week to prevent injury. The intensity of his training remains controlled to avoid excess. Initially, he adjusted his exercise schedule with his work rhythm at the office to avoid exhaustion. However, over time, this habit seemed to form its own pattern. Without needing to be forced, exercise feels already automatically scheduled and easier to carry out.

He once imagined his body would feel extremely weak when exercising without eating and drinking. The reality was different. As long as training was not forced, his body actually remained comfortable. Even after breaking the fast, he felt more freshness compared to days without exercise.

The change was actually visible in his breaking-the-fast habits. If previously he was more tempted by sweet drinks, now he tends to choose electrolyte drinks to help his body recover after running, rather than immediately consuming sweet dishes like fruit soup.

For him, exercising while fasting has a direct impact on daily life. “So more refreshed and mood improves.” He also finds that he does not tire easily and sleeps more soundly. “My body still feels light and my mind becomes calmer.”