Olympian Swimmer Sarra Lajnef Shares Her Ramadan Training Tips

We spoke to Olympian swimmer and Secret Training Ambassador Sarra Lajnef to discuss how she’s coping with her training whilst fasting during Ramadan, how she manages to get enough sleep, and her tips for safe and effective training at this time.  

Sarra, how do you schedule your training sessions?

I always have a one hour run before Iftar with enough time for a quick shower and then eat and hydrate straight away. This is a low heart rate workout, although I like to add some Fartleg elements to it and play around with different intensities, but never exhausting sprints. I would not recommend making this session any longer than one hour.

Two or three hours after Iftar I do my long cycles, or high-intensity work and strength training. I make sure I drink plenty during this session and I keep my Iftar light.  

This year, because of the curfew from 10 pm until 6 am, I had to change things around a bit. Normally, I would add some hard runs before Suhoor at around 2, or 3 am. However, I don’t have a treadmill and obviously can’t run outside at this time with the curfew. I have now discovered that it’s great to go for a nice walk at 6 am when we are allowed out, it helps me sleep better after that.

With all this training, when do you get your much-needed sleep?

I change my sleep patterns according to the training sessions I want to do on a particular day.

On days that I walk at 6 am I won’t work out, after Iftar the previous evening; sleep from 10 pm – 3:30 am, eat for Suhoor at 4 am and then go for a walk at 6 am. After that roll into bed for a couple of hours.  

On the days that I have my intense workout after Iftar, I will do the workout from 10pm then stay awake till Suhoor; eat and than sleep.”

What is your advice to people who are fasting during Ramadan and want to use this time to start an exercise regime?

Ramadan can be a great time to start with a healthy and sensible exercise regime. Schedule it in before Iftar, so you can socialize with the family after. Walking, running, cycling or some strength and conditioning are all good options.  

For example, start with an easy 30 minute walk, depending on your fitness level, building up slowly from 3 times a week to 30 minutes every day, or building up to easy runs. Once Ramadan is finished, try and keep up this good new routine and without fasting after Eid it should feel like a breeze!

Sarra is an Olympian swimmer, swim coach and successful rower. In 2019 Sarra took gold at the Fina World Masters swim competitions. She has recently taken up triathlon training with Bespoke Ride and looks to be a promising athlete in this scene, already picking up a few medals…watch this space! Follow Sarra on Instagram: @sarralajnefofficial

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