How Your Period Effects Your Training

Every month, most women runners experience noticeable changes in energy level. This is not all in your head.

According to Coach Jenny Hadfield, in an article for Runners World, ” Although women go through the same cycle, we all vary in the symptoms experienced. Some of us have a harder time during menstruation, while others seem to struggle during PMS. The symptoms vary from physical to emotional or mental; some have light symptoms while others require medical treatment.

Hadfield says that women typically experience marked changes in real and perceived effort levels in two phases: Establishing Day 1 as the day your period starts, the “Up” phase of the month is typically Days 4-15 or what she refers to as the “I Am Woman Hear Me Roar" Phase. This is the time when estrogen levels are low and when our bodies more easily break down glycogen for quick energy. This makes high intensity workouts more efficient [from the standpoint of energy efficiency], so you may find that during the first two weeks of your cycle you are able to run faster with lower heart rates (making workouts feel easier). It’s the perfect time of month to do tempo and interval training or to plan a race.

Around day 15, we move into the Luteal Phase [Days 16-28] where estrogen levels are stable, but high. Coach Jenny refers to this as the "When Is This Run Going To Be Over?" Phase. While hard and fast runs will seem nearly impossible during this time, long runs may seem just fine due to the high levels of estrogen and the body’s preference to burn fat for fuel.

Due to these natural cycles, female runners train differently than men. On paper, things may look the same, but female runners are always moving through the phases of their cycles. Every month we push through the lows and highs, which helps us develop the mental skills that come in handy for racing. Plus, women have an inherent pain threshold that allows for pregnancy and labor. So, although it may be really annoying at times, good things can actually come from the more challenging times of the month.

Hadfield offers the following tips to help you take advantage of your cycle for training and to improve performance while decreasing frustration:

1. Monitor your cycle and keep track of your strong and efficient days as well as your more challenging times of the month. You can use your Trax Log to do this as I do, or use Hadfield’s method by using color to code days on a calendar: yellow for smiley strong days, gray for tough, challenging days and blue for anything in between.

2. Include heart rate, perceived effort levels, mood, motivation levels, speed, distance, climate and diet habits. Review it and familiarize yourself with the high and low periods of your cycle. After a few cycles, you'll be able to pinpoint the various phases of your cycles and schedule your future training based on your high and low swings.

3. Plug your cycle dates into your daily planning system or training schedule. It will be easier to better plan and adapt effort levels and intensities week to week, and even plan races around the highs and lows. At the very least, you will know when to expect the more challenging days of the month.

4. If possible, try to schedule your “key” training sessions during the stronger times of your cycle [usually on days 5-14, 17-20]. Cut back or ease up effort levels during the challenging and symptomatic phases of your cycle. This could mean running your runs a little slower, or running an easy run instead of a scheduled hard run. Keep in mind we can also have varying symptoms cycle to cycle. I've found that every other cycle is "not-so bad" or easier in terms of symptoms.

5. If you struggle with cramps and severe problems, cross-train with activity that is less jarring to your body like cycling, swimming or yoga. Consider it a cutback week for your running and a break for your body. Cross-training is a great way to maintain your fitness and remain active through the challenging days of your cycle.

6. Train by effort level or heart rate. It makes it easy to ebb and flow with where you body, hormones and recovery is run to run. Your heart rates will tell you exactly where you are during the run so you can adjust pace and avoid over or under training.

7. If your motivation runs low, schedule runs with a friend. In most cases, you’ll run if you plan it ahead of time and your running partner will keep you motivated.

8. PMS symptoms have been linked to poor dietary habits and low levels of magnesium, which affects blood sugar levels and hormonal metabolism. Include foods rich in magnesium, B-Complex and calcium in your diet [dairy, green leafy veggies, whole grains, nuts, fish, beans are just a few].

9. Maintaining a fuel and activity log (online) can be very useful in tracking the quality going in (food) and the quantity going out (running). Free online logs like FitDay.com allow you to enter your daily activity as well as your fuel day to day and analyze the balance. This is a great way to make small changes that will make a great difference in your performance.

10. Although some women go as far as adjusting their cycles with medication to coincide with race dates, it is best to check with your doctor before doing so.

11. If you are scheduled to have your cycle on race day be prepared. You can get a fanny pack to carry products. In an emergency, stop at the medical station as they will have a supply of feminine products.

12. Take care of yourself nutritionally, use Tylenol 8-hour for pain during the race (safest pain medication for endurance athletes) and go into the race with an open mind. You just may have the race of your life!

13. Although it seems like a burden, our cycles allow us the down time to take care of ourselves and the up time to push beyond our limits. It all ties into listening to our bodies and adjusting workouts by slowing or shortening during those few days that seem impossible and in turn, pushing when you are feeling like Wonder Woman. Training with your cycle rather than fighting it can be instrumental in progressing the quality of your running performance.

Adapted from Running & Menstruation: Running in Cycles. Jenny Hadfield, runnersworld.com
 

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