Optimizing Your Run During Menstrual Cycles: Tips for Training

I’ve been training for weeks for my first-ever full marathon, and let me tell you—it’s been an incredible journey, but not without its challenges. One of the biggest hurdles has been balancing my training routine with the ups and downs of my menstrual cycle. As much as I’ve been determined to push through, my body often has other plans, and I’ve had to learn how to adapt along the way.

As women, we go through a monthly cycle that can significantly impact our physical performance, especially when it comes to running. Hormonal fluctuations during the luteal (post-ovulation) and menstrual phases can cause shifts in energy levels, mood, and overall motivation. However, understanding how to work with your body—not against it—can help you maintain your running routine while optimizing your overall health and fitness.

Here’s a breakdown of what I try to keep in mind during these phases and how I tailor my running regimen for success.

Luteal Phase: From Ovulation to Menstruation

Training during my luteal phase (the time after ovulation and before my period starts) can be especially tough. This is when I feel more tired, bloated, and less motivated. I’ve noticed my body takes longer to recover, and those long runs feel extra challenging. It’s frustrating when I’ve mapped out my training plan, but my body decides it needs a bit more rest.

How to Adapt

1. Slow Down the Pace

It’s completely normal to feel sluggish during this phase. If your energy levels dip, don’t force high-intensity workouts. Focus on easy runs at a slower pace, allowing your body to move without pushing it too hard.

2. Prioritize Recovery

Recovery is key during the luteal phase. Your body might take longer to recover from workouts due to higher core body temperature and reduced blood sugar stability. Make sure you’re getting plenty of sleep, stretching, and taking rest days as needed.

3. Fuel with Intention

Hormonal fluctuations can affect your blood sugar levels, so it’s important to stabilize them by incorporating complex carbohydrates and lean protein into your meals. Staying hydrated will also help reduce bloating and keep you energized for your runs.

4. Switch to Strength Training

If running feels like a struggle, don’t be afraid to switch things up. Strength training or low-impact cross-training, like cycling or swimming, can help you maintain fitness without the additional strain that running might cause during this phase.

5. Listen to Your Body

Everyone’s luteal phase is different. If you feel strong enough to stick with your usual running routine, go for it! Just be mindful not to push through extreme fatigue or discomfort.

Menstrual Phase: Navigating Your Period

When my period hits, the first few days are always the hardest. Cramps, fatigue, and bloating make it tempting to skip a run altogether. But I’ve learned that sometimes a short, slow jog can actually help ease those cramps and boost my mood.

How to Adapt

1. Take It Easy at First

On heavy flow days or when cramps are at their worst, consider scaling back your runs. Shorter, slower jogs or even brisk walks can help ease cramps without overwhelming your body.

2. Track Your Flow

As your period lightens and your energy picks up, you might find that your runs feel easier. This is a great time to get back into your regular running rhythm and make the most of the higher energy levels.

3. Use Pain Management Tools

Period cramps don’t have to stop you from running altogether. Using a heating pad or practicing light yoga and stretching can help manage the discomfort before heading out for a run.

4. Stay Hydrated

Combat bloating and water retention by staying hydrated throughout your period. Drinking enough water and adding magnesium-rich foods to your diet, such as leafy greens and nuts, can ease cramps and reduce bloating.

5. Rest When You Need It

If your body is signaling that it needs a break, don’t hesitate to take it. There’s no harm in swapping out a run for an active recovery day—your body will thank you later.

By listening to your body and adjusting your routine to accommodate hormonal shifts, you can continue to run consistently while supporting your overall well-being. Each phase of your cycle offers an opportunity to tune into your body’s unique needs—allowing you to maintain a healthy balance between rest and activity.

Staying Focused on the Goal

Despite the lows, I’m more determined than ever to cross that finish line. Training for a marathon while dealing with the natural ebbs and flows of my cycle isn’t easy, but it’s made me stronger and more in tune with my body. As race day approaches, I’m learning to embrace the highs, accept the lows, and trust the process. Because at the end of the day, this marathon isn’t just about the miles I’ve logged—it’s about proving to myself that I can push through any challenge, cycle or not.

Stay tuned, because race day is just around the corner, and I can’t wait to see all this hard work pay off!!

With Love,

Bridget