“Welcome to the Sisterhood of Strides” - Running on Your Period

 Calling all runners, walkers, rollers, and women of all speeds and abilities, the first ever Every Woman’s Marathon is taking place this November in Savannah, and you’re all invited!

The Every Woman’s Marathon promises to be more than just a race, it’s a community focused weekend filled with activities and events from cooking classes to yoga, and don’t forget the post-race party. Women and their needs are central to the race, although all adults are welcome to participate, with porta-potties stocked with feminine hygiene products and ‘hair thingies’ (yes, that’s a direct quote from the promotional website!), motivation stations every mile, and free training and nutrition guides tailored to female runners.

Running on your Period

Training for a marathon is a major commitment, and for female distance runners, managing your menstrual cycle can be either an extra challenge or a hidden advantage. Understanding where you are in your cycle and adjusting your training plan accordingly can help you navigate the marathon build-up and ensure you’re prepared for race day.

Understanding your Cycle

During the initial days of your period, you might experience cramps, fatigue, and bloating. It’s important to acknowledge these symptoms and adapt your training plan. Opt for lighter runs or add more rest days. Your body is working hard, so listen to it. The days after your period leading up to ovulation are often ideal for training. Elevated estrogen levels can boost your energy and strength. This phase is perfect for pushing your limits with longer runs and high-intensity workouts. Use this natural energy boost to tackle challenging long runs or intense workouts.

Ovulation occurs around the middle of your cycle. Some women feel a surge of energy, while others might experience discomfort or pain. Pay attention to your body and be flexible with your training. If you’re struggling with a pace that felt easy last week, it’s okay to ease up. 

As you enter the luteal phase - the 2ish weeks after ovulation and before your period begins - rising progesterone levels can lead to increased body temperature, fluid retention, and mood swings, affecting your endurance and performance. Focus on moderate-intensity workouts and prioritize hydration and nutrition. A balanced diet with complex carbohydrates, lean proteins, and healthy fats can help manage these symptoms and ensure you're well-fueled.

Hormonal fluctuations during your cycle can affect ligament laxity, potentially increasing your risk of injury. Incorporate strength training and flexibility exercises into your routine, along with a proper warm-up and cool-down, to stay injury-free.

Your mental well-being is just as important as your physical condition. Mood swings and PMS can make marathon training seem daunting. Be kind to yourself and remember that each run is different. Keeping a training journal and tracking your cycle can provide valuable insights and keep you motivated.

Keeping Comfortable - Reusable Period Products for Long Runs

Many runners focus on finding the perfect pair of shoes, but your choice of period product during training and on race day may be even more important. While most default to tampons and pads, these products can be problematic for high-intensity exercise. Reusable menstrual products, such as menstrual cups, menstrual discs, or period underwear, can offer greater comfort and convenience for long training runs and races.

Menstrual cups and discs can be worn for up to 12 hours without needing to be changed, reducing interruptions during long runs or races. These products can hold more fluid than tampons or pads, reducing the risk of leaks and allowing you to focus on your run. Period underwear is another great option; wear them as your primary period product or in addition to a cup or disc. Leakproof period panties are a great option even when you aren’t on your period. The moisture-wicking technology helps pull sweat and moisture away from your skin, keeping you dry and preventing thigh chafing.

All bodies, cycles, and races are different, so we recommend testing these products during training to find which option works best for you and your body. Start by using them on easy days and wearing them around the house to build confidence in their coverage and duration. Remember, reusable period products aren’t just great for race days, they can be your go-to period products for any day of your cycle. Why grapple with constantly changing tampons or the extra weight of a soggy maxi pad slowing you down, when there are better options for race day, training day, and every day?

Ready for Race Day!

Training for your first marathon is a journey, and your menstrual cycle is just one aspect to consider. By understanding and working with your body, you can optimize your training and achieve your marathon goals. Trust your body, listen to it, and believe in your training. 

Happy running!