Working (And training!) with a range of athletes over the years has given me an insight into the often-complex and of course wonderful world of the female athlete.
While an uncomfortable and typically taboo topic for most men and some women, it’s something that every woman runner needs to take into consideration when planning a training schedule and understanding running performance. I’ve done my best to offer advice and support in this and other articles within JM Run Club, however remember that this is a highly individual and complex topic, with minimal scientific research conducted due to the varying nature of the female reproductive system.
Most women will agree that they don’t feel their best a few days prior to, and the first couple days of the cycle. Common discomfort symptoms include lower abdominal cramps, headache, backache, fatigue, breast soreness or tenderness, and weight gain making running often seem like the last thing you want to go out and do. Runners often experience breathing difficulties, the feeling of having heavy legs and just generally tired. For some the symptoms can be more of a nuisance and for others they can be much more severe.
Lets rewind slightly to understand the menstrual cycle. The first day of the cycle is the first day of menses. Bleeding is usually complete by day 5 or 7. Days 1-14 are called the follicular phase. By day 14 or 15, ovulation begins with a surge in estrogen and luteinizing hormone. The following phase lasts until the last day (28 on average) and is called the luteal phase. During this phase estrogen is at its highest triggering several interesting changes, many of which hinder performance often contributing to the feeling of ‘sluggishness’ and discomfort.
Depending on the athlete it might be necessary to change a schedule based on the individual cycle as everyone experiences fluctuating hormone levels throughout the month. These different levels mean there can be optimal times for training and performance gains dependent on the runner.
Although women go through the same cycle, everyone varies in the symptoms experienced. Some experience a harder time during menstruation, while others seem to struggle during PMS.
As with all athletes I’d always recommend keeping a training diary, which can be written or online based but try to keep a log of physical and psychological issues which can help you notice patterns over time and then resolve on your own. Failing that talk to your coach and devise a suitable plan.
For those with severe symptoms you might need to move key sessions to another day of the week. Many women find that doing some physical activity can reduce or eliminate some of the symptoms, so consider easy running or cross training when you’re feeling flat or not at your best. If your cycle is very predictable, plan high intensity runs to avoid days when symptoms are predicted to be the worst.
What you cannot move around is a planned event or race. If your symptoms are truly unbearable, you may need to skip events that fall at the wrong time of your cycle.
Take away tips:
- Keep a training diary and monitor your cycle, keeping track of your strong and efficient days as well as your more challenging times of the month. Colour code or use a number system to help you keep track.
- After a few cycles, you’ll be able to pinpoint the various phases of your cycles and schedule your future training and racing schedules.
- If possible, try to schedule your “key” training sessions during the stronger times of your cycle. Reduce intensity and effort levels during the days you experience discomfort, which can simply be running your recovery runs slower or cross training instead of a scheduled hard run.
- Don’t be afraid to cross-train. Cross training is a great way to maintain your fitness and remain active through the worst days of the cycle as well reducing the impact on your body associated with running.
- If your motivation runs low, schedule runs with a friend. Running with others is always great for motivation and making sure you get out of the door!
- Keep on top of your diet, including foods rich in magnesium, B-Complex and calcium in your diet such as dairy, green leafy veggies, whole grains, nuts, fish, and beans.
- Women have an inherent pain threshold that allows for pregnancy and labor. So, as horrible as it sounds, good things come from the harder times of the month. Challenging experiences can be used effectively in training and racing!
- Training with your cycle rather than fighting it can be instrumental in progressing the quality of your running performance with studies suggesting that medals and world records have been won during every phase of the menstrual cycle.
