Coopah How To: Manage Your training throughout your cycle

If you have periods, a thought that has probably crossed your mind almost every time you book a race is ‘what happens if I am due on my period on race day’. Well, thankfully we are here to tell you that it doesn’t have to mean that all of your race goals are out of the window, you just need to train smart + be prepared!

One of the best ways to do this is to use a period tracking app, this way you can track your cycle accurately and will know exactly when you are due on your period, along with the other phases of your cycle during your training block + race day.

And look, we get it - training for a race is hard enough. And training for your goal race around your cycle can make it even harder so we have put together a selection of FAQs to help you on this journey.

I Really Struggle With Motivation On The Lead Up To My Period… What Can I Do?

Firstly, its important to realise that this is completely normal! You will be going through a lot of hormonal changes on the lead up to your period and this can result in PMS (premenstrual syndrome) which can affect everything from bloating to your mood, which in turn can affect your motivation levels.

One of the best ways to keep yourself motivated is to plan activities that you enjoy. In terms of running this might mean planning a run with a friend, getting yourself down to parkrun or simply sticking on your favourite playlist to get yourself going!

Sometimes the hardest part of going for a run, is getting yourself out of the door. Try to remember the 10 minute rule, just tell yourself you will go out for 10 minutes, and if you don’t feel better by the end of it you can go turn around and go home (but the chances are, once you get out of the door you will feel a million times better!)

I Suffer With Really Heavy Periods and I’m Worried About The Long Runs, Should I Skip Them?

This can be a really common worry for those of us who menstruate and run, but its important to remember that being on your period doesn’t have to stop you running! It’s just important that you find what works for you. There are lots of different blood collection methods out there these days - whether that is tampons, pads, period pants or a menstrual cup, so the most important thing is finding what works for you.

I would also recommended packing spares (tampons, cup etc) in your hydration pack in case you need to stop and change mid run, hopefully that won’t happen but it is always better to be prepared.

Also, remember that it is okay to be flexible with your training and move things around. If you know that you really struggle on the first day of your period, look ahead to your training schedule and see if you can move your run to a day where you know you will feel better physically.

And finally, a really important factor is making sure you are comfortable - from your blood collection method, to what kit you wear. So make sure you have that go to pair of leggings (or shorts) you can wear on the days you may be feeling more bloated and uncomfortable.

I always feel really hungry on the days leading up to my period, should I be eating more when I am training?

It is definitely important to make sure you pay more attention to your pre race fuelling + hydration around the time your period is due. You may benefit from including more iron rich foods (broccoli, spinach, green leafy veg) in your diet + also magnesium, which can help to prevent cramping. You also may find that you feel thirstier than usual when you are on your period, so make this a priority in both your training and on race day as being dehydrated can have a really negative impact on your running.

I always feel really tired on the lead up to my period, all I want to do is sleep. Help!

This can be a really common feeling during the luteal phase + the first days of your period. Our bodies are going through a lot of hormonal changes and it can make us feel more tired than usual. The best thing you can do is to try and make sleep a priority during these stages - try to go to bed earlier, and even if you don’t sleep try to factor in some more down time where you can relax more. It may also mean you need to be more flexible with your training that week and really ensure you listen to your body - which might even mean switching off your early morning alarm and skipping a run in favour of more sleep! But trust us, your body will thank you for you it!

Please note, the advice provided is based on having a normal, typical cycle. If you have an underlying medical condition or struggle with your periods, please make sure you speak to your GP + seek medical advice if you have concerns about training around your period.