Running With Your Menstrual Cycle

Since starting to track my own menstrual cycle and optimising my training around it, I have seen huge benefits to not only my performance but my general energy and recovery. In this article I’ll break down the phases of the menstrual cycle, what is happening and the best kind of running/training we can do to optimise our running performance.

The Follicular Phase (just after menstruation, post-bleed)

Around the mid follicular phase, rising oestrogen tends to boost the brains working capacity and physically we have a greater ability to build muscle and recover from exercise.

“Oestrogen has a positive influence on serotonin and endorphin release making us feel more upbeat and more mentally sharp”, says registered nutritionist, Holly Dunn. She goes on to say that “oestrogen also has anabolic effects on skeletal muscle, alongside antioxidant, anti-inflammatory and membrane stabilising properties, so it may also offer some protection against muscle damage and pain sensitivity.”

Therefore, we might feel like we have greater energy and can push ourselves a little more in our running. It is different for everyone, and if there are any hormonal issues you may not notice the benefits. It’s the best time physiologically to go for your PB’s and push yourself, within reason, in your run. It’s a good time to work towards beating your times and distances here, if that’s your goal. However, it’s not a time to completely forget about rest and fuelling. To maximise your potential gains here, rest and nutrition are important.

“The more well-fed your body is here, the more it will pay off in the pre-menstrual phase. Adding in some colourful plants, especially dark leafy greens, brassicas and berries can work well here too,” says Holly.

The Ovulatory Phase (releasing of the egg)

The Ovulatory Phase is another great time, from a hormone perspective, to reach your goals. Oestrogen and testosterone are peaking and therefore optimising performance and supporting serotonin release, making us feel sociable and positive.

When it comes to exercise, your body will react more efficiently to muscle-building activities in this phase. HIIT and high-intensity cardio may also work well for you. So, working on speed or agility drills could be a good addition to your running programme. Due to your feeling more sociable, this could be a great time to run with your friends, book into a local race or attend your local parkrun as you may enjoy being around people more.

Holly informed us that there is some evidence to show a higher risk of knee injuries during the ovulatory phase, as a result of increased knee ligament laxity. So, if you have a previous injury or weakness, be mindful of that.

The Luteal Phase (post-ovulation and before menstruation)

Physiologically what we see is that oestrogen and testosterone start to fall, and can drop quite suddenly, making our energy potentially plummet. Progesterone starts to naturally dominate. I like to think of oestrogen as our confident and social friend and progesterone as our friend that is more introverted and enjoys a night in.

When it comes to movement, you may see this manifest in terms of a dip in your energy. With sufficient fuel and the right balance of nutrients, alongside adequate rest and recovery, you can certainly enjoy a run, Holly says. I’d focus more on a maintenance run here, not too fast or too far, but a comfortable pace at a good distance. If you do find you're struggling, it might be better for your body to focus on a recovery run, slowing it down, focusing on mobility and technique here. Go easy on yourself and keep stress and pressure low. You may find a nice run will help boost endorphins and reduce PMS, but too much will have you feel worse and make recovery feel harder.

“As we move closer to menstruation and progesterone starts to peak, changes to blood volume, temperature, energy and metabolism can make exercise feel harder”, says Holly Dunn. “High intensity exercise can actually backfire and result in fat storage and a higher rate of muscle loss, especially if you’re overly stressed. So, engage in activities that feel restorative to you and get plenty of sleep.”

Menstruation (the bleed)

Menstruation is a naturally inflammatory process and there is evidence to suggest that exercise recovery during this phase may be prolonged, so scheduling more time for recovery and keeping on top of pre/post exercise nutrition is key during this phase.

Rather than pushing through your training, it might be beneficial to focus on mobility, extra rest days and walking here. You may feel like you want to spend a little more time at home and alone, and that’s common. Use this time to analyse your previous running progress and how you’ve done the past month. Where do you need to focus? What do you need to improve on? Take time to reflect so when oestrogen starts to rise in our mid follicular phase, you know what you want to work towards.

“When it comes to food, there really are no rules here. It may feel intuitive and nourishing to consider mineral-rich foods, including those naturally higher in iron and magnesium, one more reason to enjoy some dark chocolate, but overall I really recommend feeding the soul,” says Holly.

Written by personal trainer and women’s health advocate Chlo Hodgkinson.

Work with Chlo Hodgkinson on optimising your cycle around your training or work with Holly Dunn to optimise your nutrition around your running:

@chlohodgkinson
@Hollydunnnutrition - hollydunn.co.uk