Ultimate Guide to Running on Your Period
Let’s be real - no one teaches you how to run with a uterus. But periods don’t have to throw you off your stride. Whether you're training for your first 10k or gearing up for an ultramarathon, learning how your menstrual cycle fits into your training plan is a total game-changer. We asked Dawn Nunes, long-distance runner and personal trainer, to share her lived experience and practical tips on running, periods, and everything in between.
Dawn is an accomplished ultra runner in both world class trail and road running events. She has completed the Comrades ultra marathon — The Ultimate Human Race (90km), Ultra Trail Cape Town 100 miler and the Arc of Attrition 100 miler. With a personal best marathon of 3hrs15 she understands what it takes both on the road and in the trails. With a Masters in Sport Physiotherapy, she has the expertise, drive and passion to help you get back to your best form in running, whether an ongoing or new injury.
Dawn is passionate about helping runners of all abilities push their boundaries and thrive. She has developed an extensive Running Assessment which holistically assesses the runner with the aim of improving form, ability, strength and endurance for running.
Is it ok to run with your period?
Short answer: yes. But it’s not just about pushing through - it’s about planning smart and knowing your body. And Dawn agrees:
Absolutely. We can’t always plan when our period is due but we can work on how we plan and approach having it so that it does not hinder us – as much – in training. My first 100 km + challenge I woke up to my period and I could not change the day that it arrived, however I did plan on how I was going to manage it if it did come during my challenge. My main plan was to wear dark tights that I’d be confident and comfortable in them, then I packed a small toiletry pack to sort myself out on the run, and I found that I wasn’t that concerned about it as I had anticipated a high chance of it happening at this time.
Planning and expectations make it so much easier. I must say that I am fortunate in that I am not a heavy bleeder and some women who struggle with this – can still run with their period – but may find their energy levels may decrease if they have big bleeds. If this is known, after consulting your GP, iron supplements can be taken to help with this and just to check with a medical professional if you experience extreme periods.
How does the menstrual cycle affect my running?
Spoiler: it doesn’t hit everyone the same. Here’s how different phases - and real-life symptom - can show up when you’re logging miles. Dawn explains more:
This is personal for every woman. Personally, I feel sluggish just before my menstruation (luteal phase) and I find that when I start my period my energy and my body feels better. Some women experience severe cramping, bloating and heavy bleeding to the point that they struggle to function normally due to the pain and discomfort let alone go for a run
If you are menstruating while you are running – as mentioned above – your energy may be lower due to the loss of blood however this can be looked at by a medical professional to see if iron supplementation may work for you to reduce this fatigue. Some women find that exercising helps with the cramps by increasing blood flow to the muscles.
How can I train for long distance around my cycle?
You don’t need to stop - just shift. Training through your cycle is possible with flexibility, a good coach, and a little grace. Dawn recommends making small adjustments when you need to:
I would suggest that if you struggle to do your normal running due to your period discomfort, that you adapt either doing a shorter run, easier run or even a walk to keep the body moving but not leave you completely fatigued. You can swop out your training days and be adaptable and if you are under a coach and they should be guiding you with this.
Long distance training can be done by being flexible. Listen to your body and be adaptable to switch out days but if you are able to run on your period days by planning ahead and being comfortable – this is a great solution and can help you if this happens on race day too. Also, make sure that you fuel and hydrate well during your runs especially when you are on your period to keep those energy levels stable.
Does running affect my menstrual cycle?
It can, especially when your body’s under too much stress and not getting enough fuel. Here’s what to watch for.
Running can affect your menstrual cycle in the extreme. It is normal for women to have regular periods, and if women are not having them regularly, or going months without one this is a key sign that their body is not managing with the energy they are expending and they should seek medical help immediately. There is a condition called REDs which is Relative Energy Deficiency Syndrome which covers multiple symptoms of which one of them is amenorrhea – loss of your period. This is a medical condition which needs addressing as the body is depleted of energy and it can lead to stress fractures amongst other mid to longer term conditions.
However, running in a healthy, balanced manner should not affect your menstrual cycle and I would highly encourage women to run for the many benefits that it has. If your menstrual cycle is regular, this is a sign that your body is thriving and managing well under your run training.
Tips for fuelling properly and avoiding injury
No one wants to drop out mid-run or get sidelined with a stress fracture. Fuel early, fuel often, and keep your strength training in check. As Dawn explains:
Consistency in training - which includes fuelling - is key to maintain good energy levels and less likely to get injured as you slowly increase your training and practice your fuelling strategies. It is personal what you like to eat. For me, baby potatoes with salt are amazing and I try to have a combination of sweet and savoury as you can otherwise get pallet fatigue which is when your mouth gets “bored” of a taste and no longer wants it. Later on in my long races I rely heavily on gels, coke and liquid fuel such as Tailwind as I need it to be easy to get down my throat. A good soup and pasta is also a favourite at the aid stations.
Strength training is so important - building a solid foundation for not only your legs, but full body and arms especially if you are using poles and running on the trails. When training I try to mimic my racing strategy with eating and drinking every 30 minutes and I have an alarm on my watch which beeps to remind me to do so. Little and often works wonders and variety is key!
The bottom line on running with your period
Running with your period isn’t about pretending nothing’s happening - it’s about making space for everything that is. Some days you’ll feel powerful. Some days you’ll need to pivot. Both are valid. With the right tools, a bit of planning, and a lot of self-trust, your cycle doesn’t have to be a barrier. It can be part of your strength. Keep running your own way.
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