For many women, the idea of running during menstruation can feel daunting — cramps, fatigue, and mood swings often make the thought of lacing up your shoes less appealing. Yet, emerging research suggests that running during your period may not only be safe, but actually beneficial for both physical and mental health.

How Hormones Affect Running Performance

The menstrual cycle is divided into phases — menstrual, follicular, ovulatory, and luteal — each marked by fluctuations in estrogen and progesterone.

• During menstruation, hormone levels are at their lowest. While some may experience cramps and low energy, others find their endurance improves because the body’s core temperature and resting heart rate are lower.

• In the follicular phase, estrogen begins to rise, improving mood, coordination, and energy. Studies show this phase may be ideal for high-intensity workouts like running intervals or hill sprints.

• During the luteal phase, higher progesterone levels can increase body temperature and reduce stamina, so lower-intensity runs might feel more comfortable.

In short, your period doesn’t have to stop you — it’s about understanding and adjusting to your body’s hormonal rhythm.

The Benefits of Running During Menstruation

1. Reduces cramps and bloating
   Light to moderate exercise boosts blood circulation, which helps ease menstrual cramps. Running triggers the release of endorphins, the body’s natural painkillers, which can reduce the discomfort associated with menstruation.

2. Improves mood and energy
   Regular exercise, even during your period, helps regulate serotonin and dopamine — neurotransmitters that enhance mood and combat PMS-related irritability or fatigue.

3. Supports hormonal balance
   Consistent physical activity can help regulate menstrual cycles and support hormonal health. A 2020 study in the Journal of Women’s Health found that women who maintained regular exercise routines had lower rates of irregular periods and premenstrual symptoms.

4. Enhances long-term performance
   Training across all menstrual phases allows female athletes to better understand their body’s rhythm, making them more resilient and adaptable in competition and daily life.

Tips for Running Comfortably on Your Period

• Stay hydrated: Fluid retention and blood loss can increase dehydration risk.

• Choose breathable gear: Moisture-wicking running shorts or leggings and proper menstrual products (like tampons, menstrual cups, or period underwear) can help prevent chafing or leakage.

• Listen to your body: It’s okay to adjust intensity or take rest days if cramps or fatigue are overwhelming.

• Warm up and cool down properly: Gentle stretching before and after running can reduce tension in the lower abdomen and back.

When to Take It Easy

If you experience severe cramps, dizziness, or heavy bleeding, it’s best to rest and consult a healthcare provider. Conditions like endometriosis or anemia can make running uncomfortable or unsafe during certain points of the cycle.

Final Thoughts

Running during your period is not only safe for most women — it can be empowering. Exercise helps reduce menstrual pain, stabilizes mood, and supports overall well-being. The key is tuning in to your body and making adjustments based on how you feel. Remember: menstruation is not a limitation, but another rhythm of your body to work with, not against.

References:

1. Chidi-Ogbolu, N., & Baar, K. (2019). Effect of estrogen on musculoskeletal performance and injury risk. Frontiers in Physiology, 9, 1834.

2. Sims, S. T., & Heather, A. K. (2018). Myths and Methodologies: Redefining Our Understanding of the Female Athlete Triad. Sports Medicine, 48(1), 1–8.

3. Gordon, D., et al. (2021). Menstrual cycle phase does not affect 3-km time trial performance in endurance-trained women. International Journal of Sports Physiology and Performance, 16(2), 179–185.

4. Daley, A. J. (2008). Exercise and primary dysmenorrhea: A comprehensive and critical review of the literature.Sports Medicine, 38(8), 659–670.

5. Journal of Women’s Health (2020). Exercise and Menstrual Cycle Regularity: A Review of Current Evidence. 29(5), 633–641.

6. American College of Obstetricians and Gynecologists (ACOG). (2023). Exercise and Your Menstrual Cycle.