The Best Way to Train Around Your Menstrual Cycle
Have you ever had days where running feels effortless—like you’re flying, every step light and strong? And then, suddenly, on another day, it’s the complete opposite—your legs feel heavy, your energy is drained, and even an easy pace feels like a battle?
While factors like sleep, nutrition, stress, and hydration play a big role in your performance, your menstrual cycle could also be influencing how you feel more than you realise.
For women training for running and triathlon, understanding how hormonal fluctuations affect energy levels, recovery, and endurance is game-changing. Rather than working against your body, you can train smarter, not harder by adjusting your sessions to align with your cycle.
Let’s break down exactly how your menstrual cycle impacts your training, what changes you can make, and how to perform at your best all month long.
Understanding the Menstrual Cycle
Your menstrual cycle is divided into two main phases, each with unique hormonal shifts that impact your energy, metabolism, and recovery.
1. Follicular Phase (Day 1 to Ovulation)
This phase begins on the first day of your period and lasts until ovulation (typically Day 1-14, but this varies).
What Happens in the Follicular Phase?
✔ Oestrogen rises → Increased energy, endurance, and muscle recovery.
✔ Carbohydrate metabolism improves → Your body efficiently uses glycogen, making this the best time for higher-intensity workouts.
✔ Lower inflammation → Less muscle soreness, better recovery.
2. Luteal Phase (Ovulation to Menstruation)
This phase starts after ovulation (roughly Day 15-28) and is dominated by progesterone.
What Happens in the Luteal Phase?
✔ Higher fatigue → Progesterone breaks down energy stores, making workouts feel harder.
✔ Core body temperature rises → Running in heat feels more challenging.
✔ Cravings and hunger increase → Your basal metabolic rate (BMR) can rise by 100–300 calories per day, so fuelling properly is key.
💡 Key Takeaway: Your body performs differently across your cycle—learning how to adapt your training can help you train more efficiently and recover faster.
Training Strategies for Each Phase of Your Cycle
Follicular Phase (Day 1 to Ovulation) – Time to Push!
✅ Best workouts:
Speed sessions (intervals, tempo runs)
Strength training (progressive overload & heavy lifts)
Long runs (best endurance phase)
✅ Fuelling tips:
Your body is primed to use carbohydrates efficiently → prioritise carb-based pre-run snacks.
Recovery is faster, so you can increase training intensity without excessive soreness.
🎯 Make the most of this phase: Plan your hardest, longest, or most intense sessions here.
Luteal Phase (Ovulation to Period) – Time to Adapt
✅ Best workouts:
Easy runs (aerobic base-building)
Low-intensity strength work (bodyweight or mobility work)
Cross-training (cycling, swimming, yoga, Pilates)
✅ Fuelling tips:
Increase protein & healthy fats to stabilise blood sugar.
Support recovery with magnesium-rich foods (dark chocolate, nuts, leafy greens) to reduce bloating and muscle cramps.
Hydrate well—progesterone increases fluid retention, so dehydration can hit harder.
🎯 Make the most of this phase: Prioritise recovery, nutrition, and sleep. Be flexible with training intensity.
How to Work with Your Cycle (Even When Life Gets in the Way)
Let’s be honest—you can’t always plan your training perfectly around your cycle. Races, training plans, and real life don’t always align.
The key is adaptation. Here’s how:
1. Track Your Cycle
Use apps like FitrWoman, Clue, Garmin Connect, or Wild AI to track energy levels, performance dips, and recovery patterns.
2. Adjust Intensity Based on Energy
Feeling strong? Go for it—push hard during speed sessions.
Struggling with low energy? Swap a hard workout for an easy session or rest day.
3. Modify Your Strength Training
Follicular phase → Focus on progressive overload and heavier lifts.
Luteal phase → Reduce intensity and prioritise mobility, stretching, and bodyweight exercises.
4. Don’t Fear Race Day—You Can Perform at Any Phase!
You can’t always control where you’ll be in your cycle on race day, but you can prepare:
Racing in the Follicular Phase:
✔ Stick to your pacing strategy (energy levels are naturally higher—don’t start too fast!).
✔ Carb load effectively—your body will absorb and store glycogen efficiently.
Racing in the Luteal Phase:
✔ Increase hydration—progesterone affects electrolyte balance.
✔ Use cooling strategies (run in the shade, wear breathable kit, hydrate well).
✔ Expect slight fatigue—but know that your mental strength can push you through.
💡 Pro Tip: Practise race-day fuelling and pacing strategies in different phases of your cycle so you know how to handle any scenario.
Common Questions About Training & Your Cycle
1. Should I skip training during my period?
No! You can train on your period—in fact, many women feel strongest once their period starts as hormones stabilise. Adjust intensity if needed, but movement can reduce cramps and bloating.
2. What if I feel completely exhausted?
Listen to your body. Swap hard workouts for recovery runs or cross-training. One missed session won’t impact your progress—but pushing through extreme fatigue might lead to burnout.
3. Does strength training help with PMS?
Yes! Strength training can reduce PMS symptoms by improving hormonal balance, circulation, and stress levels.
How Pretty Strong Coaching Helps Women Train Smarter
At Pretty Strong Coaching, I help women train around their cycle, not fight against it. Our coaching is designed specifically for female runners and triathletes, combining:
✔ Personalised training plans tailored to your schedule, goals, and hormonal fluctuations.
✔ Nutrition guidance for fuelling through each phase of your cycle.
✔ Community support—because training is easier when you’re surrounded by like-minded women.
Want to optimise your training and feel strong all month long?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
RELATED POSTS
