The Ultimate Guide to Running on Your Period23 July 2024 For many of us, running is more than just a form of exercise; it's a way to relieve stress, connect with ourselves, and feel powerful - so good for our mental health. When your period arrives, you might find yourself wondering whether you can or should go out running. With the right preparation, running on your period can be beneficial. We’ll explore how your menstrual cycle affects running, the benefits of staying active, and the best reusable and disposable period products for runners. Yes, you can still run on your period. Menstrual symptoms can make it difficult for some but others find that running can help alleviate their discomfort. Running on your period is generally safe and can even help ease period pain, mood swings, and tiredness. Exercise releases endorphins, which naturally lift mood and kill pain. That said, each person’s experience with their menstrual cycle is unique, and it’s important to listen to your body. If you're experiencing severe cramps or painful periods, it might be better to change your routine or take a rest day. Phases of your cycle can affect energy levels, endurance and strength at different times of the month. 
Understanding the different hormone levels can help you tailor your running routine to match your energy levels. Exercising excessively can cause missed periods or make your menstrual periods stop. Speak to your GP if you think this may be happening to you. During your period go for shorter runs or a lighter workout. Focus on comfort and rest if needed. When your period ends you should have higher energy levels and better endurance. Many people find they can run faster and longer during this time. Schedule your longest, hardest runs during ovulation in the middle of your cycle. Enjoy the boost in strength and confidence! In the run up to your next period focus on maintenance runs and active recovery. "I really like the pants, very comfortable, I am a fitness Instructor and they were great during a high impact exercise class, no leaks and felt confident they would do their job. I will be purchasing more." Trustpilot, Jennifer The benefits of running on your period can be - - Pain Relief: Running can help with menstrual cramps by increasing blood flow and releasing endorphins.
- Boosts Mood: The release of endorphins can improve mood and reduce premenstrual tension.
- Increases Circulation: Running helps improve blood circulation, which can reduce bloating and fluid retention
- Improves Energy Levels: Regular exercise can combat fatigue and boost energy levels.
- Improves Sleep: Regular exercise promotes healthy sleep patterns which can help combat PMS related insomnia
- Positivity: Running on your period can make you feel empowered and more in control
Comment below if you have any extra top tips for running on your period to make it more comfortable - 1. Plan Your RunsSchedule your runs to match the energy levels of each phase of your cycle. 2. Stay HydratedOur bodies work best when we hydrate with water, dehydration could worsen cramps. 3. StretchHormones in the luteal phase can loosen ligaments so be sure to stretch them out and warm up to avoid injury. 4. Pace YourselfBe kind to yourself and listen to your body, take walk breaks if you feel tired. 5. Wear Period Underwear and comfortable clothesDisposable pads can chafe when you start to sweat and get hot. Period pants are a really comfortable, secure alternative - with no need to worry about pad placement or slippage. Pair with a running singlet and leggings so you don't overheat. 6. Eat Iron-Rich FoodsFortified cereals and breads, dark green leafy vegetables or red meats can help to keep your iron levels up. 7. Manage CrampsIf you are feeling back or stomach pains before your run take some painkillers or anti-inflammatory tablets like paracetamol or ibuprofen. For some people, in particular those with extra painful or heavy periods, running might not be the answer: it’s all about listening to your needs. Reusable menstrual underwearReusable period pants are my go to for running and most other sports when I have my period. Just pull them on and go, matching the absorbency to your menstrual flow. 
Pros - Look and feel just like normal underwear, no bulging or rubbing, eco friendly and reliable Cons - Tricky to change out on a longer run, so opt for side opening styles Reusable PadsPopper washable pads into the gusset of your favourite running pants, made with soft breathable materials. Pros - Easy to change out and about, great for the environment, match absorbency to your needs, kind to sensitive skin Cons - Can feel bulky and may move but you can opt for non slip styles 
Disposable PadsStick into your underwear before heading out. Pros - Convenient Cons - Prone to irritating and chafing, bad for the environment TamponsThe classic choice for runners, opt for organic tampons if you are concerned about chemicals Pros - Worn internally, discreet, match absorbency to your flow, compact so easy to carry spares Cons - Some feel their cramps are worse with tampons, need changing regularly to avoid TSS (toxic shock syndrome), flushed tampons end up in our waterways and oceans Menstrual CupsFold and insert, can then be worn for upwards of 12hrs flow dependent Pros - Reusable so a once only purchase, can be worn for longer than tampons Cons - Many find them tricky to insert and they can be messy to empty By understanding your menstrual cycle and choosing the right products, you can enjoy the physical and mental benefits of running without interruption. Every persons experience is unique, so listen to your body and find what works best for you. If you found this article informative you may like to read more blogs here - Contact the team if you want to more information about switching to reusable pee and period products. You can drop them a email or use the online chat. The team all use the products themselves and nothing is TMI. We all happily overshare our own experiences. About the Author: Kirstin loves sea swimming and lives with her three children by the seaside. On the Cheeky Wipes customer service team she spends most days talking about periods, poo, and pee. | 
