by RUNGRL Staff

As a distance runner, you already know that your body is a remarkable machine, capable of achieving incredible feats like marathons, half marathons, and more miles all around. However, there's one monthly visitor that can sometimes throw a wrench into even the most dedicated training plans: your menstrual cycle.

Rather than letting it hinder your progress, learning to navigate your period with forethought and grace can keep your running game strong. Exploring menstrual wellness can offer insights into how your cycle affects your training, provide tips for scheduling your runs around your period, and shed light on the statistics that reveal a concerning trend—iron deficiency in African-American women and its impact on the menstrual cycle.

Get into these details and learn to tame that monthly menace known as your period.

Managing ‘That Time of Month’

For general running and workouts, an easy fix to dealing with running during your period might be to just, well, not. However, if you’ve committed to a training plan for a race or otherwise, you may not reasonably have the option to take off whole weeks and still feel adequately prepared.
Prior planning can help ensure that you manage without feeling like you’ve fallen behind. Scheduling extra rest days during that time, avoiding those initial, heavy-flow days where possible, and allowing yourself the flexibility to move a training day around when the PMS is too much and you just don’t have it in you, are all ways to set yourself up for success.

Preparing extra supplies for those run days during your period such as menstrual cups, high-volume feminine care products or period-absorbing underwear and period-absorbing workout shorts can all help prevent embarrassing leaks and situations. While prepping pain meds, extra hydration and other menstrual-management items can all support you through a tough run.

Then be sure to reward yourself on those especially tough runs. Whether that means chocolate and pizza after the run, or clearing your calendar to relax for the rest of the day after, we all deserve a little extra love for staying committed through the ‘red zone’.

Iron Deficiency and Menstrual Health

Iron deficiency, a condition where your body lacks adequate iron, can have a profound effect on your menstrual cycle. “Statistically in the United States, anemia in black women and Hispanic women occurs 2 to 3 times more often than in Caucasian women,” explains Healthgrades. And while the exact reasons for this disparity are still complex, they may include genetic factors, dietary choices, and socioeconomic factors.

Iron is crucial for the production of hemoglobin, a protein in red blood cells that transports oxygen to your body's tissues, including the uterus. This can be especially impactful for runners and athletes of all kinds.

“Iron deficiency can lead to subtle changes in an athlete’s performance and lower their ability to push through fatigue,” said Marci A. Goolsby, MD, Medical Director of the Women's Sports Medicine Center in an article for the Hospital for Special Surgery. “Lots of other factors can also create these issues, but when an athlete comes to see us with fatigue and performance-related concerns, low iron is one of the first things we check for.”

When you don't have enough iron, your body may struggle to produce sufficient hemoglobin, which can lead to:

Heavy Periods: Iron deficiency is linked to heavier menstrual bleeding, a condition known as menorrhagia. This can result in fatigue and decreased energy levels, making it more challenging to maintain your running routine.

Irregular Periods: Iron deficiency can cause irregular menstrual cycles, making it harder to predict when your period will occur. This unpredictability can be frustrating when planning your training schedule.

Anemia: If iron deficiency persists, it can progress to anemia, a condition characterized by low red blood cell count. Anemic runners may experience decreased endurance, reduced performance, and persistent fatigue.

Managing Iron Deficiency

Dietary Changes: Incorporate iron-rich foods into your diet, such as lean red meat, poultry, fish, beans, and leafy greens. Pair these foods with sources of vitamin C, like citrus fruits, to enhance iron absorption.
Supplements: If you struggle to get enough iron from your diet alone, consider iron supplements as recommended by your healthcare provider. Additionally, combining iron-rich foods with vitamin C enhances iron absorption. Vitamin C supplements can complement your dietary efforts. Of course, always consult a healthcare professional before starting any supplementation.
Listen to Your Body: Pay attention to signs of iron deficiency, such as fatigue, weakness, pale skin, and shortness of breath. A fitness tracker can help you monitor your activity levels and overall health, including fatigue and sleep patterns, which may be affected by iron deficiency. If you experience symptoms like these, be sure to seek medical advice promptly.
Regular Check-ups: Schedule regular check-ups with your healthcare provider to monitor your iron levels and address any concerns related to iron deficiency. Consult with your healthcare provider before making any significant changes to your diet or starting any new supplements. They can provide personalized guidance based on your specific health needs and iron deficiency status.

PCOS and Black Women

It is important to note that while irregular periods and similar symptoms may be sometimes linked to iron deficiency, these can sometimes be an indicator of other conditions that affect women, such as Polycystic Ovarian Syndrome (PCOS).
“Nationwide, 6% to 12% of women of reproductive age have been diagnosed with PCOS, a metabolic and reproductive health condition where an abnormal amount of the male sex hormone, known as androgen, is produced,” explains Capital B News. “As a result, a woman’s eggs may not develop or release during ovulation, which leads to irregular or missed periods and infertility issues. Some women also have small cysts on the ovaries. Other symptoms include excess body hair on skin; dark patches on the neck, armpits, or breasts; acne or oily skin; and weight gain.”

It is important to always consult with a physician if you are experiencing any symptoms like these or any other unexplained abnormalities in your cycle. Since this condition is often underdiagnosed–the National Library of Medicine estimated in 2018 that as many as 75% of individuals with PCOS remain undiagnosed when visiting their doctor–it’s important to be proactive in having conversations about these issues to help diagnose any conditions early and receive treatment.

Understanding menstrual health is essential for Black women runners as it can be linked to so many other aspects of our wellness. By staying informed, listen to your body, and keep taking proactive steps to manage iron deficiency, and other such conditions you can ensure that your menstrual cycle doesn't disrupt your running journey.

Remember, your body is a powerful machine, and with proper care and attention, you can keep it running smoothly. Stay strong, stay informed, and keep those strides going!