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Period set to arrive on race day? It’s annoying, but you’ve got this! We asked an expert for the best strategies to help you adjust, stay strong and smash it
Summary
1Does your period affect your running performance?
“Evidence suggests we can access our full athletic capacity in every stage of our four-stage cycle..."
2Should you avoid running on your period?
“Not at all. Many women have famously achieved incredible feats on their period. Case in point...
3What to do if you get your period on race day?
“We’ve scoured through the science to find some top tips for navigating race day...
Picture this: you’ve been marathon training for months, waking up at the crack of dawn for two-hour runs and perfecting your race-day playlist. The big day is fast approaching and you’re feeling ready to smash your personal best. But then, as luck would have it, your period is set to arrive right on that same day.
Should you abandon your PB dreams? Or do you simply pop in a menstrual cup, lace up your trainers and power through? Don’t worry, we’ve got your questions covered with physiologist Dr Emma Ross. Here’s everything you need to know about racing at that time of the month…
How does your period affect your running performance?
First things first – you don’t need to avoid running just because you’re on your period. In fact, you can run during all phases of your cycle. “Evidence suggests1 we can access our full athletic capacity in every stage of our four-stage cycle,” says Dr Emma.
But the quality of your run? That depends on how your symptoms are showing up. Here are some of the common roadblocks you might face.
Menstrual cramps
A study suggests that around 80% of women2 experience period pain at some stage in their life. Dr Emma says: "In the lead-up to menstruation, the uterus releases prostaglandins,3 which make the muscles contract. These contractions can cause pain and discomfort that may interfere with performance."
Sore boobs
Hormonal changes leading up to your period can cause breast tenderness,4 making every stride feel less comfortable. "High levels of the main reproductive hormones oestrogen and progesterone cause the breast tissue to swell and retain water,5 which can be painful during high-impact activities like running," explains Dr Emma.
Low energy
If your energy feels zapped around your period, you're not alone. "Just before your period, progesterone6 peaks, which can slow you down and make you feel sluggish," she says.
Sleep deprived
Trouble sleeping? Blame the hormones. "During the luteal phase, your core temperature rises, making it harder to get quality sleep7," Dr Emma points out. Poor sleep can leave you feeling sluggish and less motivated to run.
Just downright uncomfortable
Let’s face it – running with a tampon, pad or menstrual cup isn’t exactly as carefree as non-period days. Thankfully, we now have period pants and specially designed leak-proof activewear, fitted with absorbent panels, that can make things more comfortable on race day. However, nothing replaces the freedom of running without any of those extras.
So, should you avoid running on your period?
Not at all. Many women have famously achieved incredible feats on their period. Case in point: long-distance runner Paula Radcliffe broke the marathon world record in Chicago in 2002, despite experiencing period cramps for the last third of the race.
In fact, moderate exercise like running can actually help with period symptoms.8 "Exercise releases endorphins,9 which can act as natural painkillers and have anti-inflammatory effects," says Dr Emma. So, rather than skip your run, you might find that lacing up helps alleviate cramps and boosts your mood.10
But let’s cut to the obvious point – there are some challenges to running on your period. "In the hours before and just after your period begins, your uterus is releasing those aforementioned prostaglandins, which causes muscle contractions needed to shed the uterine lining via your period11," Dr Emma explains. "This can be uncomfortable at best and painful at worst, making it very difficult to run strong.”
What should you do if you get your period on race day?
Got a big race coming up? We’ve scoured through the science to find some top tips for navigating race day when your period decides to tag along:
- take a hot shower: a 2018 review12 found that applying heat to your lower stomach may be effective at easing cramps. Try taking a hot shower the morning of the race or holding an hot water bottle against your abdomen just before hitting the start line
- reduce salt intake: one study13 suggests that high salt intake can increase water retention, which has been linked to period cramps and other symptoms. If you’re prone to flavouring your meals with a crack or two of salt, lay off in the days leading up to your race to keep inflammation levels down. Try swapping your americano for a green tea too
- prep your kit: make sure you’ve packed all your essentials – tampons, pads or a menstrual cup – so you don’t get caught out mid-race. Many women find period pants less invasive and activewear designed to absorb any mid-race bleeding can help keep you comfortable
- hydrate well: you may have an increased hydration demand just before your period starts, so make sure you're hitting those water stops on race day. "You’ll want to stay hydrated to avoid dehydration, which can worsen abdominal cramps and fatigue14," says Dr Emma
Do hormone levels during your period mean you might run slower?
Not necessarily. Interestingly, it’s not the days of menstruation that might slow you down, but the five to seven days15 before your period starts – when progesterone levels peak and you’re more fatigued. "The late-luteal phase15 (just before your period) is when you’re most likely to feel bloated, sluggish and experience low energy, although these symptoms can continue into the period phase for some women," explains Dr Emma.
For many women, the first days of menstruation can be a time when energy levels rebound as oestrogen starts to rise,16 and they can feel more capable of hitting higher intensities in their workouts compared to the luteal phase. However, this can vary depending on your individual symptoms.
In short: as long as cramps or other symptoms aren’t holding you back, there’s no reason why you can’t score a PB while on your period.
The final say
Periods don’t have to sideline your running plans. With the right preparation, you can still feel strong, capable and ready to chase down that winning photo finish – even if that time of the month lands on race day.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Meignié A, Duclos M, Carling C, Orhant E, Provost P, Toussaint JF, Antero J. The Effects of Menstrual Cycle Phase on Elite Athlete Performance: A Critical and Systematic Review. Front Physiol. 2021 May 19;12:654585. doi: 10.3389/fphys.2021.654585
2. Grandi G, Ferrari S, Xholli A, Cannoletta M, Palma F, Romani C, et al. Prevalence of menstrual pain in young women: what is dysmenorrhea? Journal of Pain Research [Internet]. 2012 Jun;5:169. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392715/
3. Itani R, Soubra L, Karout S, Rahme D, Karout L, Khojah HMJ. Primary Dysmenorrhea: Pathophysiology, Diagnosis, and Treatment Updates. Korean Journal of Family Medicine [Internet]. 2022 Mar 20;43(2):101–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8943241/
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5. Stachenfeld NS. Sex Hormone Effects on Body Fluid Regulation. Exercise and Sport Sciences Reviews. 2008 Jul;36(3):152–9.
6. Lovick TA, Guapo VG, Anselmo-Franci JA, Loureiro CM, Faleiros MCM, Del Ben CM, Brandão ML. A specific profile of luteal phase progesterone is associated with the development of premenstrual symptoms. Psychoneuroendocrinology. 2017 Jan;75:83-90. doi: 10.1016/j.psyneuen.2016.10.024.
7. Padigela Rugvedh, Ppavani Gundreddy, Bhushan Wandile. The Menstrual Cycle’s Influence on Sleep Duration and Cardiovascular Health: A Comprehensive Review. Cureus [Internet]. 2023 Oct 18;15(10). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10656370/
8. Daley A. The role of exercise in the treatment of menstrual disorders: the evidence. British Journal of General Practice [Internet]. 2009 Apr 1;59(561):241–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2662100/
9. Al-Zubaidi H. NHS England» Movement Is Medicine [Internet]. www.england.nhs.uk. NHS; 2022. Available from: https://www.england.nhs.uk/blog/movement-is-medicine/
10. Roeh A, Lembeck M, Papazova I, Pross B, Hansbauer M, Schoenfeld J, Haller B, Halle M, Falkai P, Scherr J, Hasan A. Marathon running improves mood and negative affect. J Psychiatr Res. 2020 Nov;130:254-259. doi: 10.1016/j.jpsychires.2020.08.005.
11. Reed BG, Carr BR. The normal menstrual cycle and the control of ovulation [Internet]. Nih.gov. MDText.com, Inc.; 2018. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
12. Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Scientific Reports. 2018 Nov 2;8(1).
13. Hashim MS, Obaideen AA, Jahrami HA, Radwan H, Hamad HJ, Owais AA, Alardah LG, Qiblawi S, Al-Yateem N, Faris MAE. Premenstrual Syndrome Is Associated with Dietary and Lifestyle Behaviors among University Students: A Cross-Sectional Study from Sharjah, UAE. Nutrients. 2019 Aug 17;11(8):1939. doi: 10.3390/nu11081939.
14. Torkan B, Mousavi M, Dehghani S, Hajipour L, Sadeghi N, Ziaei Rad M, et al. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women’s Health. 2021 Jan 28;21(1).
15. Gudipally PR, Sharma GK. Premenstrual Syndrome [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560698/
16. Oosthuyse T, Bosch AN. The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrhoeic women. Sports Med. 2010 Mar 1;40(3):207-27. doi: 10.2165/11317090-000000000-00000.
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