By: Maddelynn Horn

When training, we often don’t stop to consider how the menstrual cycle can impact training. Talking about periods is often treated as a taboo so, rather than discussing it, those who menstruate just tough it out instead. Unfortunately, this is often difficult and painful.

Track your period

Tracking your period is a good way to monitor your symptoms and plan ahead. There are many apps (e.g. Flo, MyFLO, Spot On, etc.) that can make tracking this easy. If your period results in slower runs, try to plan your races around when you will be on your period. If you’re planning on racing during your period, plan ahead to combat the symptoms you typically experience.

First to cover the basics: The menstrual cycle ranges from 21 to 35 days long. The follicular phase makes up the first 14 days and includes menstruation. Days 15-28 are part of the luteal phase.

Symptoms during the luteal phase

In the final days of the luteal phase, just before menstruation begins, you may experience an elevated heartrate. According to Mercy Health, “On average, your heart rate increases two beats per minutes,” during this time. Running during this phase can make efforts seem more challenging. Consider doing less challenging workouts during this time and training by effort instead of time.

Running with PMS

While exercise, including running, during your period can sometimes minimize PMS symptoms, it’s important to listen to your body. Angela Naeth recommends “easing into the workout, and/or going easier until you feel good. The body knows best.” Doing dynamic stretches before a work out can also help reduce cramps. If you still don’t feel good, consider taking an off day.

Drinking water is particularly important while on your period. If you don’t drink enough water, you’re more likely to experience bloating, cramps, migraines, and fatigue. Additionally, make sure you’re getting enough magnesium and iron during this time.

Consult with others

If your period is still interrupting your running, or you notice any abnormalities, bring in some experts. Talking to your doctor can help resolve these issues. Additionally, nutritionists can help: nutrition can have a huge impact on the menstrual cycle. A coach can also work with you to create a plan that accounts for your menstrual cycle.

How the Menstrual Cycle Can Impact your Running