How Your Menstrual Cycle Can Affect Your Training
Have you ever had days where running feels effortless, like you’re gliding through every step? And then other days, the same pace feels impossible—your legs are heavy, your speed is gone, and you’re wondering why you even laced up your trainers? While factors like sleep, nutrition, and stress play a big part in how we feel during training, your menstrual cycle could also be influencing your performance more than you realise.
As female runners and triathletes, understanding the menstrual cycle’s impact on training is empowering. It allows us to work with our bodies, not against them. That said, life and race schedules don’t always allow us to sync our training perfectly with our cycles. For race day, we don’t have the luxury of choosing which phase of the cycle we’ll be in—so it’s essential to learn how to perform at our best no matter where we are hormonally.
Let’s break down how the menstrual cycle can affect your training, how you can adapt, and how to keep progressing consistently.
Understanding the Menstrual Cycle
The menstrual cycle is divided into two main phases, each marked by unique hormonal changes:
Follicular Phase (Day 1 to Ovulation)
Luteal Phase (Ovulation to the Start of Your Period)
Here’s how these phases influence your body and what that means for your training.
1. Follicular Phase (Day 1 to Ovulation)
The follicular phase starts on the first day of your period and ends with ovulation. During this phase, oestrogen levels rise and become the dominant hormone.
Key Characteristics of the Follicular Phase:
Energy Boost: Oestrogen is an anabolic hormone, meaning it supports muscle building and recovery.
Carbohydrate Metabolism: Your body efficiently uses glycogen for energy, making it an optimal time for high-intensity training.
Improved Recovery: Enhanced ability to repair muscle damage after tough sessions.
Best Training Strategies for the Follicular Phase:
High-Intensity Workouts: Focus on speed sessions, intervals, or tempo runs when your energy is high.
Long Runs: Schedule your longer efforts during this phase when endurance and recovery are at their peak.
Strength Training: Take advantage of better muscle-building capacity to include heavier lifting or resistance work.
2. Luteal Phase (Ovulation to the Start of Your Period)
The luteal phase begins after ovulation, with progesterone becoming the dominant hormone. This phase often feels more challenging due to several physiological shifts:
Key Characteristics of the Luteal Phase:
Higher Fatigue: Progesterone is catabolic, meaning it breaks down energy stores, including glycogen and muscle tissue.
Increased Core Body Temperature: This can affect sleep quality and make endurance activities feel harder, especially in warm weather.
Higher Calorie Needs: Your basal metabolic rate can increase by up to 300 calories per day, so your fuelling needs may change.
Best Training Strategies for the Luteal Phase:
Easy Runs: Prioritise low-intensity efforts and recovery.
Flexible Sessions: If you’re feeling strong, you can still do harder efforts, but be kind to yourself if energy is low.
Fuelling Adjustments: Increase carbohydrate and protein intake to compensate for higher energy demands and support recovery.
How to Work With Your Cycle
While tracking your cycle can help you optimise training, it’s not always possible to rearrange everything—especially for events like races. The key is learning to adapt and work with your body at every stage.
Track Your Cycle
Apps like FitrWoman, Clue, or Garmin Connect can help you identify patterns in your energy, mood, and performance. Over time, you’ll gain insight into when you feel strongest and when to prioritise recovery.
Training During Each Phase
Here’s a quick breakdown of how you can train effectively during each phase of your cycle:
Follicular Phase:
Push hard on speed and strength days.
Plan long runs and challenging workouts when energy levels are highest.
Take advantage of efficient glycogen use for endurance sessions.
Luteal Phase:
Prioritise rest or active recovery if fatigue is high.
Adjust fuelling for increased calorie demands.
Use cooling strategies for runs in warmer conditions to offset raised core temperature.
Race Day and Your Cycle
Unfortunately, we can’t pick what phase of our cycle we’ll be in for race day—but that doesn’t mean you can’t perform at your best.
Racing in the Follicular Phase:
Energy levels are naturally higher, so focus on sticking to your race plan rather than going out too fast.
Take advantage of your glycogen efficiency by fuelling strategically with carb-based energy sources.
Racing in the Luteal Phase:
Prioritise hydration to combat increased core body temperature.
Adjust your fuelling strategy to ensure consistent energy throughout the race.
Use mental strategies, like visualisation and positive self-talk, to push through moments of fatigue.
Pro Tip: Practise your race-day nutrition and pacing strategies during training runs to ensure you’re prepared for anything.
Common Questions About Training and Your Cycle
1. Will skipping a session ruin my training?
No! Skipping a session or swapping it for an easy run won’t derail your progress. One missed workout won’t define your fitness—consistency over time is what matters.
2. Can I strength train during my period?
Yes! Strength training is especially effective during the follicular phase when your body is primed for muscle building and recovery.
3. How do I manage PMS symptoms during training?
Light exercise, like yoga, pilates, or walking, can help alleviate symptoms like cramps and fatigue. Don’t be afraid to prioritise self-care on tougher days.
Practical Tips for Success
Be Flexible: Don’t force high-intensity sessions on low-energy days. Swap them for easier efforts or rest.
Prioritise Nutrition: Adjust your calorie intake, particularly during the luteal phase, to meet your body’s changing needs.
Listen to Your Body: Learn to recognise when you need to push and when to pull back.
How Pretty Strong Coaching Can Help
At Pretty Strong Coaching, I understand the unique challenges women face when balancing their cycles, training, and daily life. My coaching approach is holistic, combining personalised plans with practical advice to help you achieve your goals while feeling strong and supported.
What You’ll Get with Pretty Strong Coaching:
Tailored Training Plans: Designed to fit your schedule, goals, and hormonal fluctuations.
Expert Guidance: Support with pacing, fuelling, and adapting to your cycle.
Inclusive Community: Join a network of like-minded women who understand your journey.
Final Thoughts
Your menstrual cycle doesn’t have to be a limitation—it can be a tool for smarter training. By understanding how hormonal changes affect your body and adapting your approach accordingly, you can train consistently, improve performance, and feel more in tune with your body.
Whether you’re training for a marathon, triathlon, or simply aiming to run stronger, the key is flexibility, self-compassion, and a focus on the bigger picture.
Click here to learn more about Pretty Strong Coaching and how I can help you achieve your goals, no matter where you are in your cycle.
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