Women’s issues and running – tips for active women runners

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It takes approx. 3 minutes to read this article

Physical activity is great for our mood, even during our period. Although we’ve heard from a young age that women need to limit their exercise during menstruation, this is a huge myth.

Running and menstruation

From the many studies conducted for physical activity during menstruation, it is clear that even these intense workouts do not affect the amount of blood lost. Therefore, there are no contraindications to running during menstruation. We can even say that it is recommended, because during menstruation and a few days after it ends the efficiency of the body is higher.

Studies also show that typically more difficult workouts, such as tempo workouts or running uphill, are particularly effective during menstruation. However, training during the week before your period can be extremely difficult and unpleasant. This is when progesterone reaches its highest levels in your body. As a runner, you may feel more tired than usual during these days.

Monitor your body

Each of us is different and therefore, each of us goes through the menstrual cycle differently. This is why it is so important to monitor your body, especially if you are an avid runner. Keep a journal to record how you feel before, after, and during your workout at different phases of your cycle. Keep a running diary to keep track of how you feel before, after and during your workout at different points in your cycle so you know when you can push yourself harder and when you can cut back a little and go for a light jog.

You can also keep a log of things like

  • your general mood and motivation for training,
  • how many kilometers you ran that day, your pace and heart rate,
  • your dietary habits and how your diet differs during each phase of your cycle,
  • your pain level and whether you needed to take pain medication.

After recording this data for one or two months, you will be able to better plan your workouts to be as effective as possible. You will also know when to expect your toughest days so you can motivate yourself beforehand. Such a diary will also be extremely useful if you are preparing for a competition

What should I eat to train effectively even during my period?

There are several foods that you should eat if you are a runner. After all, a healthy diet is key! First of all, remember to include in your menu a lot of products rich in magnesium, B-Complex and calcium. Include in your diet a lot of green leafy vegetables, whole grain products, nuts, fish and beans.

It is also important to include a lot of healthy fats in your diet, which will help your body regenerate after training and give you energy. You can find them in avocados, nuts, olive oil, coconut oil and eggs, among others.

Benefits of physical activity during your period

Any physical activity during menstruation has many benefits. First of all, the exertion during the workout causes endorphins to be released in your body. These make you feel much better – both physically and mentally. Exercise is one of the most effective ways to relieve menstrual symptoms such as lower abdominal pain, irritability, mood swings, tearfulness or problems with concentration. As you can see for yourself, it is not worth giving up physical activity during menstruation.

Read also: https://femgoal.com/train-with-us/bungee-fitness-what-does-an-effective-workout-in-a-harness-look-like/

Main photo: Nathan Cowley/pexels.com

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