Mastering Zone 2 Running: Run 185 BPM Cadence This Ramadhan
Executive Summary: On 24 February 2026, during the holy month of Ramadhan, I performed a focused zone 2 training session targeting a 185 bpm cadence to improve running economy and threshold zone efficiency. Despite limited sleep, the session yielded a 5.38 km distance with an average pace of 05:37 /km. Utilizing Asics running shoes and Suunto metrics, this run emphasizes the importance of consistency and technical form while balancing spiritual obligations like Tahajjud and Sahur.
Who says Ramadhan is an excuse to become a couch potato? As a civil servant (PNS) with a busy office schedule, finding the "golden window" for training is key. This morning, after the serenity of Tahajjud prayers and reciting the Holy Qur'an, I laced up my Asics and headed out before Sahur. The mission? A precise 5 km zone 2 training session specifically designed to dial in my running economy through a high cadence of 185-190 steps per minute.
Running while fasting requires a delicate balance of intensity and recovery. By hitting the threshold zone early in the morning, I can capitalize on my body's glycogen stores before the day's fast begins. It isn't about being the fastest runner on the track; it’s about being the most efficient version of yourself, even when the stars are still out.
The Spiritual Foundation of the Human Form
Before we dive into the nitty-gritty of vertical oscillation and ground contact time, let us reflect on why we even bother with physical excellence. Allah SWT has designed us with absolute perfection. As a runner, I feel this most acutely when my breathing synchronises with my stride.
In Surah At-Tin, verse 4, Allah says:
لَقَدْ خَلَقْنَا الْإِنْسَانَ فِي أَحْسَنِ تَقْوِيمٍ
"Verily, We created man in the best conformation." (QS. At-Tin: 4)
This "best conformation" isn't just about looks; it's about the mechanical miracle of the human body. When we train for running, we are essentially maintaining the "machine" we've been gifted. Keeping it fit is a form of gratitude.
Sleep Analysis: The Pre-Sahur Struggle
Let’s be honest: my sleep data from last night wasn’t exactly "textbook excellence." According to my Suunto, I only managed 3 hours and 41 minutes of shut-eye. That’s about 3 hours and 19 minutes short of my target.
However, the quality tells a different story. I hit 1 hour and 30 minutes of deep sleep (41%) and 19 minutes of REM. My HRV (Heart Rate Variability) was actually quite healthy at 44 ms, which is above my normal range. This "above normal" HRV indicated that my nervous system was surprisingly ready for a threshold running session despite the short duration. It seems the peace found in Tahajjud acts as a psychological reset that my Suunto picks up as recovery!
Deconstructing the Metrics: 24 February 2026
Today’s session was all about precision. Here is the breakdown of the data captured by my running shoes sensors and watch:
- Distance: 5.38 km
- Average Pace: 05:37 /km (Peak pace of 04:18 /km)
- Average Cadence: 187 spm (Peak: 192 spm)
- Heart Rate: Average 142 bpm (Max: 155 bpm)
- VO2Max: 56.6 (Steady progress!)
- Vertical Oscillation: 7.2 cm
- Ground Contact Time: 204 ms
- Ground Contact Balance: 51.2% Left - 48.8% Right
The treshold zone was hit perfectly. At an average HR of 142 bpm, I was pushing the aerobic limit without tipping into total exhaustion—vital for someone who still has to work a 9-to-5 at the office after this.
Why the Magic Number 185 BPM Cadence?
You might wonder why I’m obsessed with a 185-187 spm cadence. In the world of running, a higher cadence usually leads to a shorter stride length, which reduces the impact on your joints. By hitting 187 spm today, I ensured that my feet landed under my center of mass.
This is the secret sauce of running economy. The less you "bounce" (vertical oscillation), the more energy you propel forward. My 7.2 cm oscillation shows I wasn't wasting energy jumping up and down; I was gliding. This is why I stick with Asics—the tech in their running shoes complements a high-cadence style by providing the right energy return.
The Gear: Why Asics and Suunto?
As a runner who likes to geek out on data, Suunto is my go-to. It provides the deep "Physiology" metrics—like my carbohydrate consumption (71g today) and EPOC (93)—that help me plan my Sahur meal. If I know I burned 221 kcal of mostly carbs, I know exactly what to replenish.
And Asics? Well, they’ve mastered the art of the running silhouette. Whether I'm doing a slow recovery run or a treshold running drill, the stability they offer helps maintain my 51.2% - 48.8% balance. It’s nearly perfect, though I still need to work on that slight left-side dominance.
Consistency in Ramadhan: Not an Option, a Necessity
Maintaining a running routine during Ramadhan is about more than just calories. It’s about discipline. As a PNS, my days are structured. If I lose my morning lari (run), I lose that mental edge. Following up from my previous sessions on February 19th and February 16th, I can see a trend of improving form.
Consistency builds the running economy. If you stop for a month, your mitochondria take a holiday, and your treshold zone collapses. We don't want that, do we?
A Heartfelt Note of Gratitude
The run was great, the metrics were spot on, but the highlight of my morning happened after the "stop" button was pressed. I walked into the house, drenched in sweat, clothes clinging to me, and my Asics smelling of the road.
There was my wife, already busy in the kitchen, preparing the Sahur meal. She didn't complain about the sweaty runner standing in her kitchen or the smell of a 5 km training zone 2 session. She just smiled and told me to hurry up and eat before the Imsak. To my dear wife: thank you for being my support system. Your cooking is the real fuel behind these VO2Max numbers!
Frequently Asked Questions (FAQ)
1. Is it safe to run in the treshold zone while fasting?
If you run before Sahur (like I did), you are still hydrated from the night. Running during the day requires more caution. Always listen to your body and your Suunto data.
2. How can I increase my cadence to 180+ spm?
Start by using a metronome app or a specific running playlist. Focus on "short, quick steps" rather than long leaps. Your running economy will thank you.
3. Why are Asics recommended for speedwork?
Asics offers various models specifically tuned for different paces. Their racing flats or high-performance trainers are designed to handle the increased cadence and force of a treshold running session.
4. Does short sleep affect running performance?
Yes, usually. However, as seen in my data, a high HRV can sometimes indicate that your body has recovered enough for a short, intense burst. Just don't make "3 hours of sleep" a habit!
Would you like me to help you create a personalized Ramadhan running schedule based on your office hours?
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