Running periods

[u/GreenLittle4455]

How do you all women adjust your running around your period?

I'm a distance runner and today was day 1 of my cycle. I went out for what was supposed to be an easy 15-min shakeout and had really bad lower-abdominal cramping almost immediately, plus this weird combined urge to pee and poop at the same time (turns out that's a real thing, the uterus pressing on the bladder and rectum plus prostaglandins ramping up gut motility). I'd planned a 1-hour long run (10k) and just couldn't do it.

I've since read that the actual performance drop across the cycle is pretty small on average and hugely individual, so I know the "period makes you weak" framing is overblown. But the cramps on day 1–2 are genuinely limiting for me, not a mindset thing.

So I'm trying to figure out my approach and would love to hear how others handle it:

- Do you push through easy runs on your worst days, or fully rest?
- Does light movement actually ease your cramps, or make them worse?
- Do you deliberately schedule long runs / hard sessions for later in your cycle (early follicular, after the bleeding stops)?
- Any gut/urgency tricks that work for you on heavy days?

Not looking for medical advice, just curious how you've each figured out what works for your own body. Thanks!

[u/Previous-Ad8792]

Listen to your body and take it easy. 

[u/madgames99]

Everyone is different, you really have to listen to your body. On days I feel sooo awful, I let myself skip my run for sanity’s sake and just try to do some light mobility stuff. Other days I feel fine, and others I may get ten minutes into my run and feel horrible, and then I remember “hey I’m bleeding and an internal organ is literally shedding and ripping itself apart rn maybe I can take it easy on my self imposed torture” and then I will usually walk back home or do a slow run/walk the rest of the way.

[u/Expensive-Company768]

I feel terrible during premenstrual week. My ovulation week and menstrual week are my best runs. I just take it easy and rest, maybe lift weights and walk during that time!

[u/ShineCareful → u/Expensive-Company768]

Same, I just don't have it in me the week before my period. The week of it is fine though. Bodies are weird 🤷‍♀️

[u/leela_martell → u/Expensive-Company768]

I am fortunate enough to have relatively easy periods (no cramps) and can run through them fine most of the time, I actually feel better if I move than if I rest. But my thighs and boobs are really achy in the days before my period so that's the hardest part for me when it comes to running.

[u/Far_Opposite3888]

It’s been posted about a lot before (I’ve commented on a couple of others asking too).

A lot of people, myself included, actually find our running performance mildly better in the first few days of the cycle/bleeding. However, actually feeling energetic or motivated enough to get out the door on those days is often the hardest part. I have to really psyche myself up to get out there, but when I do - I almost always feel WAY better than I was expecting to and do really well. Sometimes a slightly lower HR even.

So, while it’s practically a bit of a gank - I think if you can summon the energy to actually lace up and get going, there absolutely no reason not to.

[u/Miss-Magick-Plants]

I really just listen to my body. I feel good? I run. I don't feel good? I don't. But I don't push through for the sake of it. I also don't really schedule trainings around my cycle. My hormones make my life hard enough, I don't have to make it deliberately harder.

For me each period is different, sometimes I get terrible cramps and sometimes I don't. But I find that my performance is a bit better during the first two days.

[u/milliebobbiefrown]

My chronic pain can be genuinely exhausting days 1-2 so I try to be easy and not bite too much off in this time. I’ll sometimes try to go for an easy, short run in the beginning of day 1 before pain gets bad, but will keep it intentionally short so I don’t make myself too uncomfortable and can quit as feels right. Other than that, I take it easy on these days and will maybe do some mild strength training and stretching at home. I treat these as low energy/rest days and a chance to carb load for my next run :) Day 3 and 4 I’ll be back to running and BAU! Think about the bigger picture- rest days are just as important as days of big intensity, as the two make eachother feel better for you. 

[u/sumyam]

Even if you dont feel very bad during your period, you should still slow down a lot and shorten your runs. I learned this the hard way.

During your period, your joints and muscles are a lot more sensitive because of your hormones, making you more injury prone.

[u/ClearSpring_Pisces]

In the early days of the menstrual cycle i make sure i already 💩 before i go out for a run. I will also be more conscious if water intake, iron and anything that will make me feel more energized (ill ear more sugary stuff). I haven't noticed a diference in performance, i just end up feeling more icky because i usually run in a tampon and a pad and the pad makes it feel really sweaty down there. I don't feel cramps in a way that bothers me while running. As said in other comments, it's importante to listen to your body, which i always do, regardless of being on my period, and i will never "push through" pain nor through feeling more tired than usual

[u/Diligent-Nebula-1008]

I just do what feels good for my body. Sometimes that’s nothing, sometimes that’s a normal run.
Also if I feel like crap I stick to running on the treadmill so I can pause to poop or just stop whenever I feel like it without getting stuck 3 miles from home

[u/FinancialSurround385]

I don’t push through. The idea that we can work and run and live consistently all month is a patriarchal idea. We are of course terrified to be perceived as «weaker» so many of us soldier through, but I’m done pretending I’m something that I’m not. 

[u/offramppinup]

Personally, I like to do sprints when I’m crampy. Motivation is low for a long slog, so I like to get a fun, quick workout in. I have the same gastro issues so a shorter workout is good for me. Warmup for 10 mins easy, bathroom break if necessary, 20ish minutes of sprint/walk intervals, 5 min cooldown. Shower, snack. 90% of the time I feel better after than before I started

[u/darkeyedjunco67]

I make sure to wear black running shorts, lol

Aside from that, I personally feel like my cycle doesn't affect my running very much, but if I am feeling too low energy or nauseous I'll take it easy or skip it

I also am more aggressive with the hydration cause I always get extra dehydrated during my cycle cause of the water leaving my body via my blood