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Running & Your Menstrual Cycle: How to Optimize Training Through Every Phase

Running & Your Menstrual Cycle: How to Optimize Training Through Every Phase

Running Bear |

Running & Your Menstrual Cycle: How to Optimize Training Through Every Phase


For many women, running during their menstrual cycle can feel like navigating uncharted territory. The hormonal shifts throughout your cycle can impact energy levels, endurance, strength, and even hydration needs. Understanding how your body responds can help you train smarter—not harder.

 

Understanding the Menstrual Cycle

The menstrual cycle is generally broken down into four phases:


  1. Menstrual Phase (Days 1–5): This is when your period occurs. Hormone levels (estrogen and progesterone) are low.
  2. Follicular Phase (Days 6–14): Estrogen starts to rise, boosting energy, mood, and endurance.
  3. Ovulation (Around Day 14): Estrogen peaks, and testosterone briefly spikes, which can enhance strength and power.
  4. Luteal Phase (Days 15–28): Progesterone rises, which can cause fatigue and increased body temperature, impacting performance and hydration.

 

Training Tips for Each Phase

Menstrual Phase:

While energy might be lower, light runs or recovery runs can feel therapeutic. Keep hydrated and consider electrolyte support like SaltStick Fastchews to replenish lost sodium and potassium.


Follicular Phase:

This is prime time for intense training! You might find you can push harder and recover faster. Fuel your high-energy workouts with Maurten Gel 100 for sustained energy release.


Ovulation:

Strength and power can peak, making it an ideal time for speed work or races. Fuel properly with OTE Super Gel for quick energy and recovery.


Luteal Phase:

Fatigue and bloating can make running feel harder. Stay hydrated and consider products like Beet It Shots to enhance blood flow and boost stamina. Listen to your body—recovery runs or lower-intensity workouts might feel best.

 

Managing Hormonal Changes with Nutrition

Fueling properly can help mitigate the effects of hormonal changes throughout your cycle. Here’s how:

  • Electrolyte Support: With higher temperatures and increased sweat rates during the luteal phase, SaltStick Fastchews provide convenient, fast-acting electrolyte replenishment.
  • Sustained Energy: During high-intensity training phases, Maurten Gel 100 offers innovative carbohydrate fueling that’s gentle on the stomach.
  • Nitric Oxide Boost: Beet It Shots are packed with natural nitrates that improve blood flow and oxygen delivery to muscles—perfect for tackling fatigue.
  • Recovery Support: OTE Protein Bars can assist with muscle repair, especially important during the follicular and luteal phases when recovery needs can differ.

 

Final Thoughts

Your menstrual cycle doesn’t have to be a barrier to great training—it can be a tool. By tuning into your body’s signals and using the right nutrition, you can train effectively and feel empowered throughout your cycle.
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