There are quite a few posts about how people with menstrual disorders cope with exercise. And there's also quite a lot regarding how people's periods have been affected by exercise (usually when their periods stop). However, there doesn't seem to be an awful lot of chat about how people with typical/normal menstrual cycles find their periods affect their running. I'd be interested to know how you're all managing.
If you go on Google Scholar, there's some research (I searched "exercise tolerance and menstruation"). Various things have been tested like hormone levels, perceived exercise tolerance, VO2 max (oxygen used during exercise), insulin sensitivity, psychological aspects, and many more. One study I read stated that your respiration rate increases during your period, and others show how your metabolism can increase too.
Most of the research either contradicts or states no effect. Most of the studies are done on a really small number of women, and people's cycles vary an awful lot, so the information they get isn't always terribly accurate. It's not a field with a lot of money or public focus either, so they're doing what they can.
I don't know about the rest of you, but for me my exhaustion for a week prior to my period, and then a few days into it, stops me being able to run properly. With things happening like a changing metabolism and increased respiration rate, it feels like I'm effectively having to eat and exercise for the needs of two different bodies within a month, and I also feel more out of breath running during my period even when doing the same week I've been doing at other points of my cycle.
What are your experiences?
P.S.: (If anyone wants me to be more specific about the papers I've been looking at just ask and I'll forward the links).
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This post has come at an interesting time for me, I'm on week 6 this week I did the last run of week 5 (the first continuous 20 minutes of running) and week of of week 6 during my period and it's been the hardest 2 runs of the programme. I have felt completely shattered and lethargic all week.
Just my experience, hoping the next runs will be a bit more enjoyable as my period passes me by 🤞🤞
Thanks for your reply, it's interesting and useful to me to hear what others experience.
Most sports research is done on men (~60% men compared to ~30% was the most recent information I could find), and this forms the evidence used to create training programmes. It makes me wonder whether a study done on lots of healthy, normally menstruating women would show any advantage for us in a kind of cyclical training programme (train harder during the end of your period and during ovulation, slow down training leading up to your period and in the first few days of it), rather than the constant gradual progression we go by now. Or even something else entirely. It's speculation at this point, but worth considering.
Speaking from personal experience, the lethargy goes once the heaviest part of my period passes, and I can carry on OK. So I hope the same happens for you!
I didn’t start running til I was well in to the menopause, so can’t answer specifically, but I did used to have a hard time many months. I do wonder what it would have been like. I used a menstrual cup, and can highly recommend them. My favourites were Diva Cup and Lunette, but there are many more on the market now. Really helped with cramps and stopped any fear of leaking. (Yes, pirates can be female 😊)
If they work for you then they are great. We are all different shapes, so you’d need to try to be sure. The great thing is you can use them if you’re worried about coming on, not just after you’ve started. If you want a more in-depth conversation, feel free to message me 😊
I also used to use a menstrual cup. I thought it was fantastic. I used it as an artist's model, so obviously I was confident it wouldn't leak 😅. I stopped using it when my contraception stopped my period.
That's really cool that the menstrual cup helped with cramps. I wouldn't have guessed they could do that.
I do a combo of period pants for the whole period, and a CBD tampon or two on the few days where I get cramps.
The period pants have been excellent. Even using them on their own I have never leaked. I can change them more than once a day when I need to, like after a run, but the rest of the time they last a good day without me feeling un-fresh, if you will.
I use a CBD tampon, which a friend recommended to me, when I get pain. I get bad cramps for a day and the only painkiller that really does anything for it is co-codamol, which also zonks me out for the rest of the day. The tampons calm the pain down but don't leave me sleepy and groggy, so I can function!
Girls, I've had to google CBD tampons and period pants..never heard of them!! Are they widely available in the UK or mostly online? I've never seen them here in Ireland, just tv ads for Always incontinence underwear! Wish CBD tampons were around 10years ago!!
There are some period pants available in England in the shops. They do Thinx in Boots (sizes small to large, and the sizes run small), and I've seen other brands in larger supermarkets like Sainsbury's. I don't know if they'll keep the same stock in Ireland, but it's worth a look. The CBD tampons I get online from a company called Daye, which is British. I don't know if any types are stocked in shops.
I buy my Thinx underwear online as well because I want the xl+ sizes, and there's more styles and absorbencies to choose from. Thinx are American and they are expensive. And they charge a customs fee (which I've always found weird as I've ordered from other American companies directly and never been charged at customs). They have been worth the cost in the long run, especially when just doing one or two orders and getting everything I need, but it's worth noting the cost to begin with.
Penneys/Primark have reopened here(hooray!) and guess what they have...period pants! Picked up a set to try out! Energy wise I noticed at ovulation I had unlimited energy and felt amazing on my run. Period is due now but I'd good energy on this evening's run. Interesting to see how the week goes!
I have just Googled both, and wish I’d been able to try them 20 years ago. I will mention them to my wicked stepdaughter, and other young women as appropriate.
Interesting topic. I'm surprised there hasn't been more study around cycles and exercise! I always feel really energetic around ovulation (unsurprising, my body wants more babies 😅..the head says No😆). I'm early 30s. Before having kids, I would be wiped out on the lead up to my period and for the first 2-3days and would find climbing the stairs a task in itself. Now, they are more 'normal' and it doesn't affect my exercise regime overly. That said, I would plan a rest day for Day 1 of period! Seperately, I wonder if exercising has helped lighten my period..not that I'm running long, but I'm reaching for the healthier foods more often. Also, I'd normally crave unhealthy crap before a period and now not as much. Maybe the endorphins released during exercise is filling the gap as progesterone level drops on lead up to period, so not feeling the need for chocolate and sugar?
Oh god, the cravings, I really struggle with them.
That's really interesting though, that having children calmed down your cycle somewhat. I'm in my early 30s too but I don't have any children, and my periods have just been getting gradually worse as I get older. The way I feel now is as you describe for your pre-kids cycle.
You poor thing😫 My 2 best friends have both suffered even worse than me pre-kids. Their GPs put them on the pill which seems to be the go-to here in Ireland anyway. Have you spoken to your doc about how bad your periods are? I watched an interesting lecture on PMS on YouTube during lockdown (sure what else would I be doing!)..it was surprising the % of women who have it. One thing I remember from it was that in their study (some university in USA) women reported eating corn products before their period to ease symptoms e.g. corn cakes, popcorn. It was untested but the lecturer said it appeared to help. Drugs were listed but I wasn't going to go down that route so I didny pay attention sorry!!
I remember the sugar cravings! They were so intense. If you give sugar up, after a bit the cravings diminish. I’m just so addicted I never manage to give it up for long 😐
Interesting question - and thank you for posting about this topic!
I wonder if you are dropping temporarily into a slightly anaemic state during your period? This could explain the feelings of breathlessness you experience - if you're not supplementing your iron intake?
I’ve been wondering about this. I’ve just come off the pill so have just had my first period while doing couch to 5k. I found in the days just before the lethargy was really rough. I had my last run of week 7 on the heaviest day of my period and I was surprised that it felt better than earlier runs that week. It impacted my motivation too 😂😅
Ya, I'd say it's just not widely spoken about. Like you said acountrycabbage, not calling in sick when you are genuinely not well. Who wants to say..Sorry not coming in today, really bad period pain.? Even if the boss IS a woman, she might not have bad periods and not understand how awful you are feeling. Same goes for morning sickness, it's more of a secret illness when someone doesn't want to share their pregnancy yet!
Agreed, it seems to be seen as something you 'just get one with' and 'don't talk about' for fear of embarrassing others or putting them in a tight spot.
And it is ridiculous when you think about it! I looked up the figures...according to UNICEF, on any given day 800 million people have their period, and 26% of the global population are of menstruation age!
It is ridiculous! As I mentioned in my original post, there's not a lot of public focus or money in this area of research, so it doesn't seem like there's enough to go on to support what a lot of women complain about and deal with as regards their periods. As such, a complaint can often get treated like it doesn't exist, or that it shouldn't be a problem, because there isn't the research available to back up what we're saying. No wonder we feel apprehensive about bringing it up!
Absolutely! I suppose in relation to sports it goes back to our ancestors and gender roles. It's been a male dominated field so women's cycles/physical needs are relatively new. Sure it's only in recent years that there are ad campaigns for tampons making the point that girls can participate in sports on their period.
Thank you for posting the question! I read this a few days ago, knowing I’d have my period at the end of W6/beginning of W7. I’m glad I managed to get W6R3 under my belt yesterday because my period started today and for the first time in weeks I have a few aches and pains in my legs and I’m generally a bit knackered.The last one coincided with some knee problems so I had a couple of extra rest days and I think I will take an extra one tomorrow too, as I also managed to get matching left and right blisters on my last run!
It could all be coincidence, but an extra day should get me past the fatigue and stomach cramps. I’ll get to week 7 eventually!
Great post, I’ve been curious about other women’s experiences.
In my late 20s/early 30s I used to get crippling periods that would sometimes have me doubled over in pain for the first day. Terribly sore boobs, bloating, headaches, nausea. Exercise on this day would be out of the question. I possibly only once ever called in sick to work but I remember certain days it felt like my body was a carcass that I was dragging about. Lovely..!
Was pretty defiant about not playing the ‘woman card’ re calling in sick. (Silly really - sickness is sickness).
These days, I have a better diet, drink 2L water minimum per day, perhaps age is a factor too but notably I now take Maca powder daily which I love. It’s acts as an energiser, mood regulator and it is eases period pain. It’s apparently equally good for easy menopausal symptoms.
My experience: no more headaches, no sore boobs, no cramping, just a tummy ache on day 1. My period certainly wouldn’t stop me from running these days but 100% I notice the difference. Definitely breathe more heavily and just feel that bit more lethargic.
I also read a while ago that our pain threshold decreases on our period so if you’re feeling particularly sore at the 9th K perhaps that’s why..!
Ah yes..Maca powder! I'd forgotten about that. Worked in a pharmacy during uni and it was a hot seller! Great you are experiencing less of the symptoms now. Keeping well hydrated definitely helps for me too.
Such an interesting post! I hadn’t thought about how periods can affect performance until I read this. Also it just so happens I read it at the perfect time. I ran last Sunday morning and then started my period that evening and no bad pain which I do find exercise is a big help in reducing pain. But interestingly on my next run on Tuesday morning I felt sluggish and like the runs were manageable but more of an effort. Next run was Friday morning and my period had finished on the Thursday. Did a better run on the Friday! May just be a coincidence but will be keeping an eye out next month on how I feel too.
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