Running when you have your period: good idea or not?

What if we told you that some athletic champions have won competitions while on their period? For trainer Suzanne Cariant, “there are too many preconceived ideas which equate periods with something negative”. According to her, the only thing that matters is knowing listen to your body andadapt your workouts to his condition. We take stock.

Yes, it is entirely possible to make running during her period. Contrary to popular belief, rules do not constitute a contraindication tophysical exercise.

“The rules are not an obstacle in themselves,” recalls Suzanne Cariant, certified trainer and author of Running for women. In the marathon world as in trail running, some athletes even achieve remarkable performances during their menstruation.

In reality, it all depends on corps and feelings. Some women feel in good shape, others feel more fatigueof abdominal cramps or from headaches. The key point: there is no no universal rule.

During the menstruation periodthe motto remains simple: adapter. “Every woman is different. It is best to observe how the body reacts on several menstrual cycles », explains Suzanne Cariant. For her to hold a menstrual cycle log can also help.

The idea is not to give up, but to adjust the training load. And if you don’t feel comfortable, it’s entirely possible to opt for a recovery phase.

Beyond the rules, these are all of the menstrual cycles which influence the physical performance. “Periods aren’t necessarily the worst time. THE premenstrual syndrome is often more painful and can have a greater impact on the sport,” underlines Suzanne Cariant.

Adapting your training to these phases allows you to optimize your performance… without exhausting yourself.

THE abdominal pain or the cramps are common during menstruation. They are linked to contractions of the uterus and variations in hormonal system.

Good news: physical activity can help. There running promotes the circulation sanguine and the release ofendorphinswith natural analgesic effects. Result: for some women, running reduces pain.

On the other hand, in the event of intense pain or heavy flowit is better to take your foot off the gas and favor low impact exercises.

Comfort is essential for running peacefully. Buffer, sanitary napkinsmenstrual cup or menstrual panties: “there is no single solution. The important thing is to opt for a good protection which guarantees a confort optimal and limits the risk of leaks », recalls Suzanne Cariant.

Some will prefer internal protections for more freedom of movement, others more reassuring external solutions. THE menstrual pantiesespecially in cotton, are often appreciated for their comfort and breathability.

Yes, provided you anticipate. In the marathon worldsome athletes have already run (and even won) races like the London, Paris or New York marathon while on their period.

This is a common question. In reality, there is no strong evidence of a significant increase in energy expenditure during menstruation. Metabolism may vary slightly depending on the menstrual cyclesbut it remains moderate. On the other hand, practicing regular physical activity improves well-beinghelps regulate the masse grasse and promotes better management of mood changes.

Conversely, thelack of rules (amenorrhea) should alert. It can be linked to an energy deficit (RED-S syndrome), particularly in athletes with training load high and insufficient intakes.

Possible consequences:

“A reduction or absence of periods is not a sign to be trivialized. It must lead to consultation,” insists Suzanne Cariant.

There are no strict prohibitions, but certain precautions are necessary:

It all depends on your fitness level. THE low impact exercises are often more comfortable:

If you are in good shape, running remains of course possible. The main criterion always remains the feeling.