Whether you’ve just completed the Dublin City Half Marathon, signed up for an upcoming race or just simply laced up your runners to start your running journey – your period can feel like an unexpected roadblock.
For many of us, the thought of exercising during our period is too much, and it’s tempting to swap a training session for a duvet day. But here’s the good news: it’s completely safe to run, even at high intensity, while on your period! In fact, staying on track with your training might actually help alleviate some of those annoying symptoms we all know too well.
Can My Period Affect Performance?
Let’s talk about PBs (personal bests) – because if race day arrives and your period decides to show up too, it’s easy to assume your goal is out the window. But is that actually the case?
During your period (early follicular phase), oestrogen and progesterone levels are at their lowest, which may cause a slight dip in endurance and strength – two key factors for long-distance running. Some women feel more fatigued, while others don’t notice a difference at all. The good news? Most research suggests performance remains largely unchanged, and staying active might even help ease symptoms like cramps and bloating.
So, while your period might throw in a few challenges, it doesn’t mean you’re doomed to a slower pace or a tough session! Listening to your body and adjusting intensity as needed can help you stay on track.
How Common Period Symptoms May Affect Your Run
While your period might not dramatically affect performance, some common symptoms can make running feel harder.
Fatigue: Due to a drop in oestrogen and possible iron loss from bleeding, you may feel more tired than usual.
Cramps & Muscle Tightness: Menstrual cramps can make running feel tougher.
Digestive Issues: Some women experience period-related bloating, nausea, or an upset stomach. Running can sometimes help digestion, but avoiding heavy meals before your run may reduce any discomfort.
Can Running Affect My Cycle?
In healthy, well-fuelled women, moderate exercise won’t negatively affect the menstrual cycle. However, prolonged high-intensity training without proper nutrition can lead to low energy availability, which may result in irregular or missing periods (a condition called hypothalamic amenorrhea). This is why fuelling your body properly before and after exercise is so important – ensuring adequate energy intake and recovery is key to maintaining hormonal balance.
Why Running on your Period Can Actually Help
Every woman experiences her cycle differently, but if you feel up for a run, go for it! Running doesn’t just keep your training on track – it could also make your period more manageable.
Boosts your mood: Running triggers the release of endorphins and serotonin, which act as natural mood boosters. This can help reduce PMS-related mood swings, irritability, and fatigue. Plus, exercise may lower levels of cortisol (the stress hormone!), helping to keep anxiety in check.
Eases cramps & pain: Endorphins also act like a natural-painkiller, which can help ease discomfort from menstrual cramps and back pain.
Reduces bloating: Improved circulation and movement can help reduce water retention and feelings of heaviness.
Tips for Running During your Period
Running on your period? Completely doable! But a little extra care can make all the difference. Here’s how to keep your runs feeling good, even when your cycle tries to slow you down.
Staying Hydrated: Staying hydrated is always important, but during your period, hormonal shifts may slightly affect fluid balance. Drinking enough water before and after your run can help combat fatigue.
Fuel Your Body Right: Your body needs energy to perform, and that’s especially true during your period. Make sure you’re eating enough to balance what you’re burning – this means nutrient-dense meals packed with fresh, whole foods. Bonus? Eating well can also help reduce bloating and ease cramps!
Ensuring you're getting the right nutrients
Listen to Your Body: Some days, you’ll feel strong. Other days, not so much. And that’s okay – research shows some women notice a slight dip during their period. If you need to slow down, take breaks, or even swap a run for a gentler workout, listen to your body – it knows what it needs. The fact that you showed up for your run is already a win!
Stretching: Stretching is always a good idea, but during your period, it’s a win-win. It can help loosen tight muscles and even ease cramps. Try Child’s Pose or Supine Twists after your run to give your body the extra love it deserves.
Sleep & Recovery: Sleep is crucial for performance, but PMS can sometimes lead to disrupted sleep and negatively impact sleep quality, making recovery tougher. So it’s important to prioritise rest!