Ramadhan Speedwork: Master 185 SPM Cadence & Running Economy
Executive Summary: On the early morning of 21 February 2026, during the holy month of Ramadhan, I completed a focused 5km speedwork session following Tahajjud prayers. By maintaining a high cadence of 185-188 spm and monitoring real-time data via my Suunto and ASICS gear, I successfully improved my running economy while staying within controlled heart rate thresholds, proving that consistent training is possible even while fasting.
Ever wondered if you could smash a speedwork session at 3:30 AM while the rest of the world sleeps? As a civil servant (PNS) balancing office life and spiritual duties, the pre-suhoor window is my "golden hour." After finishing Tahajjud and a bit of Quran recitation, I laced up my ASICS to see if I could push my running economy to the next level before the sun came up.
The goal wasn't just to run fast; it was to run smart. We are talking about precision. We are talking about hitting that "magic" 185 spm cadence to keep the stride light and the impact low. If you've been following my journey on my previous run on Feb 19, you know I’ve been chasing consistency.
The Spiritual Foundation: Patience and Discipline
Running during Ramadhan isn't just about physical fitness; it’s a form of discipline that mirrors the soul. Before we dive into the Suunto metrics and the sweat, let’s reflect on why we stay awake in these early hours. In the Quran, Allah mentions those who are truly devout:
الصَّابِرِينَ وَالصَّادِقِينَ وَالْقَانِتِينَ وَالْمُنفِقِينَ وَالْمُسْتَغْفِرِينَ بِالْأَسْحَارِ
"(They are) the patient, the true, the obedient, those who spend [in the way of Allah], and those who seek forgiveness before dawn." (QS. Ali 'Imran 3:17)
As a runner, that "seeking forgiveness before dawn" (al-ashar) provides a mental clarity that no caffeine can match. It sets the stage for a high-performance running session.
The Pre-Run Audit: Sleep Analysis
You can't have a good running session without checking the tank. Looking at my data from last night, my sleep was short but incredibly efficient. This is the reality of a runner during the fasting month.
- Total Sleep: 4 hours 36 minutes.
- Deep Sleep: 1 hour 59 minutes (42% of the total!).
- Avg Sleep HR: 49 bpm.
- Avg Sleep HRV: 40 ms.
Despite being 2 hours short of my target, that high percentage of deep sleep meant my body had recovered enough for a threshold running effort. My Suunto indicated a 71% sleep quality, which is the "green light" I needed to hit the pavement.
Breaking Down the Metrics: 21 February 2026
Let’s get into the nitty-gritty of the 5.04 km session. This wasn't a lazy lari zona 2 shuffle; this was a deliberate speedwork session focused on running economy.
The "Magic" Cadence: 185-188 spm
Why 185? In the world of running shoes and bio-mechanics, a higher cadence (steps per minute) generally reduces the load on your joints. My average cadence was 186 spm, peaking at 190 spm. By taking shorter, quicker steps, I’m not "over-striding," which is the secret sauce to staying injury-free in my ASICS.
Pace and Heart Rate
The average pace was 05:03 /km, with a best pace of 03:55 /km during the intervals. My average heart rate sat comfortably at 149 bpm. This shows that even during speedwork, I was staying efficient. I wasn't red-lining at a max HR of 180; my max was only 162 bpm. This is the hallmark of someone who has spent time doing lari zona 2 training—it builds a massive aerobic base that makes speed feel "easy."
Advanced Dynamics: Ground Contact & Oscillation
To really master running economy, you have to look at the "hidden" numbers:
- Ground Contact Time: 208 ms. (The less time on the ground, the faster you go).
- Vertical Oscillation: 7.3 cm. (I wasn't bouncing up and down; I was moving forward).
- Stride Length: 106 cm. (Perfectly balanced for my height and cadence).
- GCT Balance: 51.4% Left - 48.6% Right. (Slightly left-dominant today, something to watch!).
Why Every Runner Needs "Running Economy"
Imagine your body is a car. Running economy is your "miles per gallon." A runner with good economy uses less oxygen to maintain a certain speed. By focusing on my Suunto metrics like vertical oscillation and cadence, I am teaching my nervous system to be frugal with energy. During Ramadhan, when your glycogen stores are limited, being "frugal" with energy is the difference between a great run and a total bonk.
I’ve mentioned this before in my blog post from Feb 16—consistency is the only way to build this efficiency. You can't just buy it; you have to earn it at 3:00 AM.
The Gear: ASICS and Suunto
People often ask me, "Why do you stick to ASICS?" It's simple: reliability. Whether I'm doing threshold running or a recovery lari zona 2, the stability and energy return of ASICS running shoes protect my feet from the pavement.
As for Suunto, the data doesn't lie. It tracks everything from my VO2 Max (currently 56.5) to my recovery time. Having that "coach" on my wrist keeps me honest. It told me I burned 297 kcal and consumed 70g of carbohydrates worth of energy. That helps me plan exactly what to eat during suhoor to replenish my body.
Practical Insights for the Ramadhan Runner
- Hydrate early: Drink water as soon as you wake up for Tahajjud, before the run.
- Focus on Cadence: If you feel tired, don't focus on speed. Focus on 180+ cadence. It makes the run feel lighter.
- Watch the Altitude: My run had a 51m ascent. Hill work during speed sessions builds incredible leg strength.
- Listen to your body: If your Suunto shows a high resting HR, maybe skip the speedwork and do a lari zona 2 instead.
Conclusion: Stay Consistent, Stay Humble
Running 5km before dawn as a PNS might seem intense to some, but it’s the best way to start the day with a clear head. By focusing on a high cadence and utilizing the data from my Suunto, I can ensure that my training is helping, not hurting, my fast. Whether you are wearing ASICS or any other brand, the key is to just keep moving.
Would you like me to help you create a personalized Ramadhan running schedule based on your specific heart rate zones?
Frequently Asked Questions (FAQ)
1. Is it safe to do speedwork while fasting?
Yes, provided you do it early in the morning (pre-suhoor) when you are still hydrated, or just before Iftar. Keep the duration short—30 to 45 minutes is plenty.
2. Why is 185 spm the target cadence?
While 180 spm is the "gold standard," 185 spm often helps runners further reduce impact forces. It promotes a mid-foot strike rather than a heel strike, which is better for long-term joint health.
3. Can I use any running shoes for this?
You can, but ASICS is highly recommended for their specific FlyteFoam and Gel technologies which handle high-cadence vibrations very well.
4. What is the difference between lari zona 2 and threshold running?
Lari zona 2 is low intensity where you can hold a conversation. Threshold running is "comfortably hard"—you're running at a pace where lactic acid starts to build up, which improves your speed endurance.
5. How does Suunto help with running economy?
By providing metrics like vertical oscillation and ground contact time. If you see your oscillation decreasing over weeks, your running economy is improving!
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