Chasing 185 BPM Cadence: My Pre-Sahur Speedwork Ritual in Ramadhan
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| Running in Ramadhan |
Executive Summary: On 4 March 2026, during the holy month of Ramadhan, I completed a 6.43 km speedwork session focused on increasing running economy through a high cadence of 184-194 spm. Utilizing Asics running shoes and Suunto metrics, the session transitioned from running zone 2 into treshold running, maintaining a VO2Max of 55.2 despite the fasting conditions. This ritual, performed after Tahajjud and before Sahur, emphasizes the discipline of a runner balancing spiritual duties with physical performance.
It’s 03:00 AM. The world is silent, save for the distant hum of the city and the spiritual serenity that only Ramadhan brings. For a PNS kantoran (civil servant) like myself, this is the golden hour. After finishing Tahajjud prayers and reciting the Al-Qur'an, there is a narrow, sacred window before Sahur where the air is crisp, the soul is light, and the roads are empty.
Most people might choose to rest, but for a runner, this is the perfect time for speedwork. Today wasn't just about distance; it was about precision. Specifically, I was chasing that "magic" 185 bpm cadence to improve my running economy. With my Asics laced up and my Suunto strapped on, I headed out to turn the quiet pavement into my personal laboratory.
As we navigate this blessed month, we are reminded of the importance of balance and trade. Just as we trade our hunger for spiritual growth, we trade our comfort for physical endurance. In the context of our daily dealings, Allah SWT reminds us in the Al-Qur'an:
ÙˆَØ£َØَÙ„َّ اللَّÙ‡ُ الْبَÙŠْعَ ÙˆَØَرَّÙ…َ الرِّبَا
"...Allah has permitted trade and has forbidden interest..." (QS. Al-Baqarah: 275)
While this verse traditionally refers to commerce, it speaks to the fundamental truth of "halal" effort and the right way of doing things—including how we train our bodies without shortcuts.
The Metrics: Analyzing the 4 March 2026 Session
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| Running 4 March 2026 |
Looking back at my Suunto data from this morning, the numbers tell a story of a deliberate shift from running zone 2 into the treshold zone. Training during Ramadhan requires a keen eye on your body's signals, and today, the stats were quite revealing.
1. Cadence and Pace
My primary goal was a high cadence. I averaged 184 spm, peaking at 194 spm. Why 185? It’s often cited as the "sweet spot" for reducing injury risk and maximizing efficiency. My avg pace was 05'18 /km over 6.43 km, but during the treshold running intervals (Laps 3 and 5), I pushed down to 04'48 and 04'39 /km respectively.
2. The "Bounce" and the "Touch"
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| Running Technique 4 March 2026 |
Efficiency is measured in millimetres and milliseconds. My Avg Vertical Oscillation was 7.5 cm—meaning I wasn't wasting energy jumping up and down. My Ground Contact Time averaged 213 ms. When you focus on a high cadence, your feet spend less time on the ground, which is the hallmark of a seasoned runner.
3. Heart Rate and VO2Max
I started in running zone 2 shifting to zone 3. As the intensity increased, I hit my treshold zone running peaks with a max heart rate of 173 bpm. My VO2Max remains steady at 55.2, which I’m quite pleased with considering the physiological stress of fasting.
| Metric | Value |
|---|---|
| Distance | 6.43 km |
| Avg Cadence | 184 spm |
| Avg Pace | 05'18 /km |
| Avg Ground Contact Time | 213 ms |
| Vertical Oscillation | 7.5 cm |
| VO2Max | 55.2 |
Why Focus on a 185 BPM Cadence?
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| Heart Rate, Vertical Oscillation and Ground Contact Time |
You might wonder why I’m so obsessed with that 185 number. It’s not just a vanity metric. In the world of running, a higher cadence usually leads to a shorter stride length, which landing under your center of mass. This reduces the impact on your knees and hips.
When I wear my Asics, I feel the shoes are designed for this kind of "quick-fire" turnover. By keeping the feet moving quickly, you naturally improve your running economy—you go faster using less oxygen. This is vital when you are running while fasting, as you need to be as "fuel-efficient" as possible.
The Importance of Running Economy
Running economy is essentially your body's "fuel mileage." Think of it like a car; if you can go 100km on 5 litres of petrol instead of 10, you're winning. For us runners, better economy means we can maintain a treshold running pace for longer without hitting the wall.
By practicing lari zona 2 for the majority of my miles, I build the aerobic base. But sessions like this morning—the speedwork—teach the neuromuscular system to fire faster. It’s the "secret sauce" that turns a casual jogger into a proficient athlete.
Gear Talk: Asics and Suunto
I’m often asked why I stick with Asics and Suunto. It’s about reliability. Asics provides the consistent cushioning and stability needed for my specific foot strike, especially when I'm pushing the pace in the treshold zone. They are the quintessential running shoes for someone who values longevity over flashiness.
My Suunto, on the other hand, is my data coach. It doesn't just tell me how far I've gone; it breaks down my vertical speed and physiological load. Having that data at my fingertips allows me to ensure I'm not overtraining during Ramadhan.
Consistency: The Runner's True North
Why keep running when your stomach is empty and your bed is warm? Because consistency is the only way to progress. Whether it’s mastering zone 2 running or hitting a new treshold running peak, the body responds to the "daily deposit."
If you're interested in how I built up to this, you might find my previous posts on Mastering Zone 2 Running and my Late February training log quite useful.
A Heartfelt Note to My Wife
I cannot end this post without mentioning the real MVP of my Ramadhan training. To my dear wife, thank you for always being awake with me, preparing the Sahur meals while I’m out chasing miles, and for being the steady support system that allows me to pursue these goals. Your patience with my early morning alarms and "running talk" is appreciated more than words can say.
Conclusion
Speedwork during Ramadhan is a mental game as much as a physical one. By focusing on a high cadence and running economy, we can maintain our fitness without burning out. Whether you are in running zone 2 or pushing into treshold, the goal is to move with intention.
What about you? Have you tried adjusting your cadence recently? Let's discuss in the comments below!
FAQ
Q: Is it safe to do speedwork while fasting?
A: Yes, if done at the right time. Doing it pre-Sahur allows you to hydrate and refuel immediately after the session.
Q: How do I increase my cadence?
A: Start small. Try to increase your current cadence by 5% each week until you hit the 170-185 range. Using a metronome app can help!
Q: Why is VO2Max important?
A: It measures your body's ability to utilize oxygen. A higher VO2Max generally indicates better cardiovascular fitness, which is key for treshold running.
Q: Are Asics good for high cadence?
A: Absolutely. Many Asics models are designed with a "rocker" geometry or lightweight foam that facilitates a quick transition from heel to toe.
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