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Running During Menstrual Cycle

In case of female athletes running and the menstrual cycle need to be considered so that the difference in the energy levels of the female athlete is also adjusted. Typically the menstrual cycle is composed of three phases. In the first phase that is day one to thirteen which is also known as the follicular phase is characterized by lower levels of estrogen except for a sudden spike towards day 14 of the menstrual cycle. The next phase of ovulation tends to commence on day fourteen and the latter part of the menstrual cycle that is days fifteen through 28 is known as the luteal phase which is characterized by relatively high and stable levels of estrogen.

While running during periods one should also consider their estrogen levels as estrogen is the most important hormone that not only affects the menstrual cycle but also influences the type of fuel that works the various muscles in the body. It has been observed that lower levels of estrogen which is typically found in the follicular stage, tends to result in the breakdown of quick energy. This is stored in the form of muscle glycogen. On the other hand higher levels of estrogen as observed in the luteal stage tend to favor burning of fat, spare the glycogen levels and also seem to lower lactic acid levels. While combining running and menstruation one needs to realize that in the follicular stage one benefits from a speed breakdown of carbohydrates which enhances efficiency and speed. In this stage the body is primed for proving the individual with quick bursts of energy for fast running. However, in the luteal phase of the menstrual cycle, the body is in the mode to breakdown fat and thereby fuels the individual workout or training session by the increased utilization of fat.

Fat is known to be a more sustained and slower source of energy as compared to carbohydrates; hence the intensity of the workout or the training may suffer during the luteal phase. Basically , to put it simply, during the luteal phase the long slow runs will tend to feel a lot easy and the body will also require less time to recover as it tends to take advantage of the breakdown of fat. Similarly in the follicular phase the interval training and the tempo runs will feel very easy as the body will be receiving quick bursts of energy from the breakdown of carbohydrates.

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