Ramadhan Speedwork: Master 185 BPM Cadence for Running Economy
Executive Summary: On 26 February 2026, during the holy month of Ramadhan, I performed a 5.33 km speedwork session focused on maintaining a 185 spm cadence. By utilizing Asics running shoes and Suunto metrics, I navigated through running zone 2 shifting into threshold running zones to improve my running economy. This session, conducted after Tahajjud and before Sahur, demonstrates how a runner can maintain consistency and metabolic efficiency even while fasting, ensuring a balance between spiritual devotion and physical excellence.
Have you ever wondered if it’s possible to hit your peak running performance while the rest of the world is still tucked under their duvets? Picture this: the air is crisp, the neighborhood is silent after the echoes of Tahajjud, and your Suunto watch flashes a steady 186 spm. Today, I took my Asics for a spin to explore the fine line between running zone 2 and the threshold zone. It wasn't just a run; it was a lesson in running economy during the blessed month of Ramadhan.
The Spiritual Prelude: Why We Move
As a civil servant (PNS) with a typical desk job, my days are often sedentary. However, Ramadhan isn't an excuse to go dormant. After finishing my night prayers and reciting the Qur'an, I find a unique clarity that fuels my running. This discipline reminds me of the guidance found in the Holy Qur'an regarding those who spend their wealth and efforts wisely.
ٱلَّذِينَ يُنفِقُونَ أَمْوَٰلَهُم بِٱلَّيْلِ وَٱلنَّهَارِ سِرًّا وَعَلَانِيَةً فَلَهُمْ أَجْرُهُمْ عِندَ رَبِّهِمْ وَلَا خَوْفٌ عَلَيْهِمْ وَلَا هُمْ يَحْزَنُونَ
"Those who spend their wealth [in Allah 's way] by night and by day, secretly and publicly - they will have their reward with their Lord. And no fear will there be concerning them, nor will they grieve." (QS. Al-Baqarah [2]: 274)
While this verse traditionally refers to charity, I believe the principle of discipline "by night and by day" applies to how we manage the bodies Allah has entrusted to us. Consistent running is my way of ensuring I am fit enough to serve both the state and my Creator.
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| Split 1 KM detail night run |
The Data Breakdown: Analyzing the 26 February Session
Let's dive into the "meat" of the session. A runner is only as good as their data—or at least, that’s what my Suunto tells me! My goal today was threshold running with a specific focus on "speedwork through cadence."
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| Sleeping Quality |
1. Sleep Analysis: The Foundation of Recovery
Before we talk about the running, we must talk about the rest. My data shows a total sleep time of only 3 hours and 14 minutes. Is it ideal? No. But during Ramadhan, we adapt. My HRV (Heart Rate Variability) stayed "above normal" at 43 ms, which gave me the green light to push into threshold zone territory without risking burnout.
2. The Magic Number: 185 SPM Cadence
My average step cadence for this run was 186 spm, with a max of 192 spm. Why 185? High cadence is the "secret sauce" for running economy. By taking shorter, more frequent steps, I reduce the impact on my joints and decrease vertical oscillation.
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| Technique and Physiology |
3. Technique Metrics: Beyond the Pace
- Vertical Oscillation: 7.4 cm. This means I’m not "bouncing" too much. Energy is moving forward, not up and down.
- Ground Contact Time: 208 ms. A lower contact time generally leads to a more efficient running gait.
- Average Pace: 05'16 /km, with peak bursts at 03'25 /km.
- VO2 Max: Estimated at 56.7—steady progress!
For more on how I built this foundation, check out my previous post on Mastering Zone 2 Running.
Shifting Gears: Running Zone 2 Shifting to Zone 3
Today’s session was a classic case of running zone 2 shifting to zone 3. While I love a good lari zona 2 for fat adaptation, speedwork requires spending time in the threshold zone. My average heart rate was 146 bpm, peaking at 164 bpm. This puts me right at the edge where the body learns to clear lactate more efficiently.
Using Asics running shoes specifically designed for energy return makes this transition feel seamless. Whether I'm doing a slow running zone 2 session or a hard threshold running set, the gear matters. The cushioning in my Asics protects my legs during the descent (we had a 57m descent today!), while the Suunto ensures I don't overcook the engine.
Why Consistency is Key During Ramadhan
Many people ask, "Why running now?" The answer is simple: consistency. If I stop now, I lose the running economy I’ve built over months. Training in a fasted state (or just before Sahur) teaches the body to be metabolically flexible. We aren't just training our lungs; we are training our discipline as a runner.
Looking back at my session from February 20, I can see the incremental improvements in my power output (averaging 212 W today). It’s these small wins that make the difference.
A Heartfelt Note to My Support System
I cannot wrap up this article without mentioning the real MVP of my Ramadhan mornings. To my dear wife, thank you for being the light of our home. While I was out chasing 185 bpm on the pavement, you were in the kitchen preparing the Sahur meal that sustains me.
I know I must have looked (and smelled!) quite a sight, walking into the dining room drenched in sweat while you were neatly set up for our meal. Thank you for your patience and for always being there to accompany my Sahur, even when my running schedule is a bit "extra."
Conclusion: Every Step Counts
Whether you are a seasoned runner or just starting your first lari zona 2, remember that progress is a marathon, not a sprint—unless it's speedwork day! Focusing on cadence, monitoring your threshold zone, and investing in quality running shoes like Asics will pay dividends in the long run.
Frequently Asked Questions (FAQ)
1. Is it safe to do speedwork during Ramadhan?
Yes, provided you time it correctly. Running just before Sahur or just before Iftar allows you to rehydrate and refuel almost immediately. Always listen to your body and monitor your Suunto metrics.
2. Why is 185 bpm cadence the goal?
While 180 is often cited as the "gold standard," many elite runners find that 185+ helps maximize running economy and reduces the risk of overstriding, which can lead to injury.
3. Do I need Asics to achieve these results?
While Asics is my preferred brand for their durability and tech, the most important thing is finding running shoes that fit your specific foot strike and gait. However, their high-end models are excellent for threshold running.
4. How do I stay in Running Zone 2?
Lari zona 2 requires discipline. You should be able to hold a conversation. If you find your heart rate creeping up, shorten your stride but keep that cadence high!
5. What is PTE and EPOC in the Suunto stats?
PTE (Peak Training Effect) indicates the impact of a session on your aerobic fitness. My score of 3.5 shows "Significant Improvement." EPOC measures the recovery "debt" your body needs to pay back after exercise.
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