Running and menstruation
Running and menstruation: how running with your period affects you
Do you find it hard to go for a run when you have your period? Do you feel weaker? Running and menstruation don't seem to go well together. Inevitably, every woman has to suffer its consequences. Today, we asked one of our running specialists: Sonia Calvo, about her experience as an athlete "on those days."
WE WILL GIVE YOU THE SECURITY YOU DESIRE,
Running and menstruation
My period affects me a lot personally. When I was competing, my coach would plan my training based on my menstrual cycle, divided into four phases. Therefore, to combine running and menstruation, it is important to take into account each woman's physical condition.
That is why I consider it an important factor, as there are days when we make the same effort and it doesn't cost us as much as other days when, for example, we are ovulating and it costs us twice as much. And the opposite also happens: after my period, I feel strong, probably because that's when I have a higher number of estrogens.
Feelings when I have my period
1· More tired than usual. I am more irritable, and it costs me much more to go for a run, given that hormonal changes affect my mood.
2· There are painful periods that have prevented me from continuing my training, due to abdominal pain.
3· My pulse quickens. I feel my heart racing, and my heart rate is higher than usual.
Is it good to run with a tampon?
Most runners use tampons for training. In the case of long-distance races, they are the best option to avoid irritation, infections, and bad odors.
One thing is important: every woman is different about whether she feels more comfortable with a pad or a tampon.
So it will depend on each one whether to use a tampon, a pad, or even avoid running when they have their period. Although it is likely that with a pad there will be greater sensitivity to sweat and irritation may be caused. In any case, it is advisable to wear cotton underwear, as it allows for better breathability.
Is there a diet to run better with your period?
More than a diet, during those days, what you need is to strengthen your nutrition. For this, it is advisable to consume foods rich in calcium, iron, fiber, or B vitamins. Above all, listen to your body and give it what it needs.
How to train during menstruation
If necessary, during the days of menstruation, the intensity of exercise can be reduced. This does not have to affect our training plan if we plan for the onset of menstruation and make it coincide with days of less workload or even with a day of total or active rest.
Does running help you relieve menstrual bloating?
On those days when you normally feel bloated, moderate exercise helps relieve pain and reduces inflammation.
Exercise also helps you avoid mood swings and helps you burn the extra calories that are usually eaten during your period. You can eat foods rich in iron and vitamin C to compensate for the iron loss that occurs with menstrual bleeding and avoid the typical anemia in runners.
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