Coopah How To: Train Throughout your menstrual cycle

If you are reading this as someone who menstruates, we’re sure you will have experienced your cycle having a impact on your running at some point - whether that’s your period starting unexpectedly during the middle of a run, or maybe period pains have stopped you running completely. And if this has happened to you, we can promise you are not alone.

The average menstrual cycle is around 28 days which means that during a 12 week training block, you will be experiencing a lot of hormonal + potentially physical changes numerous times! Now I know this might sound daunting, especially if you do struggle with your periods, but there are ways that you can work with your cycle, rather than against it.

Their are four main phases to your cycle, and with each stage you may face different challenges, so it is really important that you not only understand these, but know what changes you can make depending on where you are in your cycle.

First, lets sum up those four phases + how you can maximise your training for each one.

MENSTRUAL PHASE

This is when you are menstruating (bleeding) and on your period. The first day of your period is considered day one of your cycle, and this phase typically lasts between 3 and 7 days.

At the start of your period this is where your oestrogen and progesterone levels are at their lowest - which, along with the blood loss, means you may feel more tired than normal.

TOP TIPS FOR THE MENSTRUAL PHASE

Listen to your body - if you are feeling more fatigued than usual (especially in the first couple of days) then you may find it best to stick to lower intensity exercise; such as walking, easy running, Yoga or other gentle activities. But also remember that if you feel like you need to completely rest + just take it really easy, that is totally okay too.

Take a step back - if you are someone that regularly trains, there is no medical reason as to why you cannot continue this whilst on your period, but don’t be surprised if your usual pace feels slower, or almost impossible on these days. Due to the extra fatigue you may find it harder to stick to your usual training routine, so now would be a great time to switch things up - perhaps focus more on easier runs, or lower impact exercise such as swimming, yoga or weight training.

FOLLICULAR PHASE

This phase begins on the first day of your period and continues until the beginning of ovulation. This is typically days 1 to 11 of your menstrual cycle.

After the menstruation phase is over, your oestrogen levels get a big boost as your body prepares to release an egg — which is usually associated with increased energy.

TOP TIPS FOR THE FOLLICULAR PHASE

Challenge Yourself - due to the hormonal changes + increased energy, now would be a great time to push yourself in your training, whether thats a tough interval run, HIIT workouts or maybe even going for that PB at parkrun.

OVULATION PHASE

This is just after the follicular phase and before the luteal phase. It typically lasts for 3 to 5 days between days 12 to 17 of your cycle. Similar to the follicular phase, ovulation tends to be a higher energy time.

TOP TIPS FOR THE OVULATION STAGE

Enjoy it - the follicular phase + ovulation stage is normally when most of us feel at our best, both physically and mentally. You may feel more confident and more motivated than usual so again this is a great time to really push yourself with your running or try something new to challenge yourself.

LUTEAL PHASE

This is the last phase of your menstrual cycle before menstruation begins again. It typically lasts 12 to 14 days, between days 18-30, depending on your unique cycle.

During the first part of this phase, you will still have energy from the ovulation phase, which will decrease the closer you get to menstruation. The last part of this phase is when you might experience PMS (premenstrual syndrome) symptoms; such as mood changes, tender breasts, breakouts, appetite changes or bloating.

TOP TIPS FOR THE LUTEAL PHASE

Be kind to yourself - the further you get into this phase, you may find that your energy levels start to decrease again and you are not able to push yourself as hard as you have been doing over the last couple of weeks. So again now may be a great time to focus on lower intensity activities, and just sticking with exercise that makes you feel good mentally, rather than working yourself too hard.

Feeling hot hot hot - due to increased progesterone levels, your body temperature may be higher than usual which can have an impact on your running, especially if running for a prolonged period of time. This doesn’t mean you need to stop running completely but it is important to keep this in mind and know when to ease off, and also pay extra attention to your hydration during this time.

As you have probably realised now, one of the best ways to train around your menstrual cycle is to always listen to your body.

Everyone will have a unique experience when it comes to their cycle, and even month to month your cycle can impact you differently. There may be some days where you feel like superwoman, and some where you just want to stay in bed all day, but the sooner you learn how to listen to your body and what it is trying to tell you, the sooner you will be able to make the most of those times where you feel your best.

Finally, be prepared.

We believe knowledge is power when it comes to your menstrual health and there are some great apps out there like Flo and Clue - where not only can you track your cycle so you can really understand your body, but you can also find out lots more important information around the different stages and advice on how you can manage them.

And the same goes for your training plan. With Coopah you have the flexibility to be able to move your workouts throughout the week so that your plan fits around you, and not the other way around. So you can have peace of mind that if perhaps you’re not feeling your best, you can move your run to a day where you know you’ll be feeling better, both physically and mentally, without having to worry about missing your run.

Download the app today, and start your free trial with the code LLHM2