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Female runners are no strangers to the unique challenges and fluctuations that come with the menstrual cycle. With growing interest and research into how hormonal changes affect performance, it’s time we embrace the concept of training like a girl—harnessing the power of the menstrual cycle to optimize endurance, strength, and recovery.
Research on female athletes, particularly regarding the menstrual cycle’s impact on performance, is still somewhat limited. While we know a lot about how hormonal fluctuations influence endurance, strength, and recovery, there's still much to learn. As more research emerges and female athletes implement strategies aligned with their physiology, we'll continue to discover more about how best to train with—not against—your cycle. Here’s what we know so far.
The Menstrual Cycle Phases and Their Impact on Running
The average menstrual cycle lasts about 28 days, with two main phases: the follicular phase (from day 1 of your period to ovulation) and the luteal phase (from ovulation to the start of your next period). Each phase brings different hormonal shifts that affect how your body performs.
1. Menstrual Phase (Days 1-5): Recovery & Light Training
During menstruation, hormone levels (estrogen and progesterone) are at their lowest. You might feel fatigued or experience cramps, or heavy bleeding making intense workouts challenging. However, this phase is a great time to focus on recovery runs, gentle mobility work, and lighter intensity strength training.
It’s okay to listen to your body and dial back the effort. You’re still maintaining your fitness without pushing too hard.
Tip: Prioritize recovery and hydration. Include low-impact cross-training if running feels too taxing. You can also eat more iron rich foods and try cold plunge.
2. Follicular Phase (Days 6-14): High-Intensity Training
The follicular phase, which starts after your period and lasts until ovulation, is your body's "superpower" phase or "Venus" week. Estrogen levels rise, increasing energy levels, endurance, and the ability to recover quickly. This is the time when you’ll feel strong, fast, and ready to crush hard workouts.
This is the ideal window for high-intensity interval training (HIIT), tempo runs, and longer distances. Your body will recover more efficiently, and you may feel more motivated to push your limits.
Tip: Take advantage of this phase by scheduling your most intense workouts and races here 9if possible). This is when you’ll feel at your peak for power and endurance.
3. Ovulation (Day 14-16): Short & Intense Sessions
Ovulation occurs midway through your cycle, bringing with it a surge in both estrogen and testosterone. This combo can lead to increased strength and power, making it a great time for speed work and short, intense sessions. However, it's also important to be mindful—this hormonal shift may also make you more prone to injury due to changes in joint stability.
Tip: Focus on sprint work or short but high-intensity sessions to capitalize on this peak strength, but be cautious of joint health. Strengthen stabilizing muscles to prevent injury and make sure you are doing dynamic warm ups before difficult training.
4. Luteal Phase (Days 17-28): Endurance and Lower Intensity Work
After ovulation, during the luteal phase, progesterone levels rise while estrogen starts to drop. You may feel a bit slower and more fatigued, and recovery times might lengthen. This phase is where runners often experience a decline in performance and increased difficulty with heat regulation.
While high-intensity efforts might feel more taxing, it’s an excellent time for long, slow endurance runs and maintenance workouts. You can also focus on mental toughness during this phase, using it as an opportunity to build resilience when things feel harder.
Tip: Shift your focus to steady-state endurance runs and include more recovery days. Incorporate foam rolling and stretching to assist with muscle tightness. This is also a great time to work on your mental skills like visualization.
How to Adjust Training for the Menstrual Cycle
Track your cycle: Using an app or journal, track how you feel during each phase to better understand your personal rhythms.
Fuel smart: Your nutritional needs may change throughout the month. For instance, increase iron-rich foods during menstruation to counteract blood loss, and load up on complex carbs during the luteal phase when energy levels may drop.
Listen to your body: Some days, you may feel unstoppable, and other days, just showing up is enough. Tailoring your intensity based on how you feel will keep you healthy and consistent.
Train Like a Girl
There’s no one-size-fits-all approach, but understanding your menstrual cycle can be a game changer for your running. By embracing the natural ebb and flow of your body’s hormones, you can improve performance, minimize injury risk, and boost recovery. Don’t fight the cycle—work with it. And as more research evolves and more female athletes fine-tune their training to their physiology, we’ll continue to learn even more about how to optimize performance.
Need more female athlete information from experts? Check out our new RUNsource app! Available for download on the apple and google app stores today.
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