Running with the Flow: Tailoring Training to Your Menstrual Cycle
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by Dominique Burton, Co-founder and Chief Experiences Officer, and Na’Tasha Jones, Co-founder and Chief Content Officer, RUNGRL
For many, that time of month can feel like the worst possible time to focus on fitness and training. The fatigue and irritability, not to mention the pain, headaches, stomach issues and more, can all feel like more than enough reason to skip training during that time of month.
And no, you’re not imagining it. A 2021 study in the Journal of Women’s & Pelvic Health Physical Therapy on the “Effect of the Menstrual Cycle on Athletic Performance in NCAA Division III Collegiate Athletes” found that “Fluctuations in sex hormones and symptoms of the menstrual cycle may impact one's ability to train and compete.” From water retention and sore breasts, to change in sleep patterns, increased body weight and generalized edema can all lead to a decreased cognitive performance that may limit a woman's ability to perform in her sports.
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This certainly goes beyond how you feel as well. This same study of collegiate athletes reports, during a normal menstrual cycle, there are also certain hormones that can impact the body’s response to physical stress as well.
The hormone relaxin regulates muscle activity in the wall of the uterus and prepares lining of the uterus for pregnancy. When this hormone is present, women athletes can be at a higher risk for injury due to the effect relaxin has on connective tissue, creating a general laxity in a woman's ligaments and potentially impacting the incidence of sports-related injuries.
Certainly, if elite-level athletes like these can be affected by their periods, literally from head to toe, so can you. The key lies in understanding the effects and how to best navigate them.
When you’re tackling a long training program for a distance race like a marathon or half marathon, you don’t have room to take tons of time off.
While most menstruating women are bound to continue this cycle through menopause, it doesn’t mean your training must be sacrificed for up to a week each month. Understanding the interplay between your training cycle and your menstrual cycle can actually lead to more effective and sustainable running performance.
The key is learning to accommodate your plan accordingly to optimize training, minimize potential setbacks, and foster a healthier and more productive running experience—even on your period. Build these phases and tips into your training schedule for maximum results.
Training Tips for Menstrual Phases
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To better understand how to approach each menstruation cycle, it’s important to understand the phases of a woman’s period–and how each can affect fitness performance.
These four phases are known as Menstruation, Follicular Phase, Ovulation and Luteal Phase.
Menstruation (Days 1-5):
The beginning of your cycle can be rough. Hormone levels are low, potentially leading to fatigue and discomfort. Prioritize light runs or rest days to accommodate lower energy levels. Be sure to fuel properly to help replenish diminished energy stores. Include cross-training activities like yoga, swimming or even just walking for lower impact.
Follicular Phase (Days 6-14):
Moving into the next phase is when you start to feel yourself again. Estrogen levels rise, contributing to increased energy and endurance. Capitalize on enhanced performance by incorporating speed workouts and longer runs. Leverage increased energy levels for performance gains.
Ovulation (Days 15-17):
Peak estrogen levels may boost strength and endurance during this time. This is the time to take advantage of peak strength and endurance. Here, you can incorporate challenging workouts, tempo runs, or hill training.
Luteal Phase (Days 18-28):
Progesterone levels rise, potentially leading to increased core body temperature and fatigue. Focus on maintaining intensity but consider incorporating more rest and recovery days.
In the book Roar: How to Match Your Food and Fitness to Your Unique Women Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life, Stacy T. Sims, PhD, explains training during your low hormone phase can help women feel less pain and recover faster. The book explains, “In one study of 20 active women, researchers found that the women could make greater strength gains and produce more force when they strength trained during their low-hormone phase compared to training in the high-hormone phase.”
Of course it's essential to listen to your body no matter what phase you’re in. Stay attuned to its signals, and consult with healthcare professionals or running coaches for personalized advice based on individual needs and health considerations.
By aligning your training to the different phases of the menstrual cycle, women can optimize performance, reduce the risk of injury, and foster a more positive running experience.
Medical Disclaimer - Note that the above information is not intended as medical advice and does not replace the recommendation of a physician or other medical professional. Always seek the advice of your physician before trying these tips or any sort of workout plan. If you experience unusual, extreme or persistent symptoms, be sure to seek the advice of a medical professional, as these may be an indicator of another issue. View the full medical disclaimer in RUNGRL’s terms of use.
Article Sources and additional info:
de Jonge, X.A.K.J. Effects of the Menstrual Cycle on Exercise Performance. Sports Med 33, 833–851 (2003). https://doi.org/10.2165/00007256-200333110-00004
The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
Effect of the Menstrual Cycle on Athletic Performance. Journal of Women’s and Pelvic health Physical Therapy.
How Tracking Your Period can Help Improve Athletic Performance . Health Partners. https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance/