We all know that running is a fantastic way to keep fit and feel great. But, when your period arrives, it can be tricky to stick to your running routine. Hormonal changes during your menstrual cycle can affect your performance. Let’s explore how your period impacts running and share tips for handling it like a pro.

Understanding the menstrual cycle and its phases

The menstrual cycle involves hormonal fluctuations that affect women differently. On average, it lasts 28 days and consists of four phases:

  1. Menstruation (days 1-5): Low hormone levels can cause fatigue and cramps, making running harder.
  2. Follicular Phase (days 6-14): Rising estrogen boosts energy and mood, an ideal time for intense running.
  3. Ovulation (around day 14): Estrogen peaks, enhancing endurance, though some women may experience bloating.
  4. Luteal Phase (days 15-28): Progesterone increases, leading to fatigue, bloating, and mood swings, making running more challenging.

running on your period

How hormonal changes affect your running performance

  1. Energy Levels: Hormonal dips during menstruation and the luteal phase can lower energy and motivation to run.
  2. Hydration: Fluid retention fluctuates throughout the cycle, so staying hydrated is crucial to maintaining performance.
  3. Performance Variability: Hormones can make running easier or harder depending on the phase of your cycle.

running on your period

 

Tips for running on your period

  1. Track Your Cycle: Use apps like Clue to track symptoms and predict how your cycle affects your running. Adjust your training as needed.
  2. Listen to Your Body: On low-energy days, opt for lighter workouts like yoga or stretching.
  3. Nutrition: Eat foods rich in iron, calcium, and magnesium to manage energy and cramps.
  4. Stay Hydrated: Drink plenty of water, especially during the luteal phase, to reduce bloating and cramps.
  5. Comfortable Gear: Wear supportive, moisture-wicking clothes to minimize discomfort and chafing.
  6. Pain Management: Over-the-counter pain relief can help with cramps. Consult a healthcare provider for advice.
  7. Mental Wellness: Practice mindfulness techniques to combat stress and mood swings, maintaining a positive mindset.

The menstrual cycle can noticeably impact a woman’s running performance, but with the right strategies and awareness, these effects can be managed. By tracking your cycle and adjusting your running routine accordingly, you can enjoy the many benefits of running throughout the month.

Remember that every woman’s experience is unique. It’s essential to listen to your body and tailor your approach to what works best for you. Embracing these strategies can help you maintain a consistent and rewarding running routine, that adapts to you, regardless of where you are in your cycle.