Is it okay to run during your period? Here are some things to keep in mind
"I want to run as usual, but I'm on my period so I'm worried I might get sick."
"If I think about losing blood while running, I can't concentrate on running."
If you're a habitual runner, you may have experienced this problem.
To sum up, there is no problem with running during your period.
However, you should take precautions to prepare for the physical changes and menstrual leakage that are unique to menstruation.
In this article, we will explain the benefits and precautions of running during your period, as well as sanitary products that reduce the risk of menstrual leakage.
If you want to continue running even during your period and don't want to disrupt your routine, be sure to check this out.
Table of ContentsRunning is OK even during your period Running during your period can help relieve symptoms Things to keep in mind when running during your period
Tips for running comfortably during your period
Frequently asked questions about running on your period
summary |
Running is OK even during your period
There's nothing wrong with running even during your period.
It is important to respect the individual’s free will regarding exercise during menstruation. [1]
The "Guidelines for Sports Activities During Menstruation" published by the Japanese Society of Clinical Sports Medicine in 2010 clearly stated that there is no need to specifically prohibit exercise. [1]
Furthermore, it has been pointed out that the assumption that "you can't exercise because you're on your period" can be even more problematic . [1]
So, there's no need to avoid running because of your period.
However, exercising during your period can easily cause changes in your physical condition, so make sure to prioritize your physical condition and run at a comfortable pace.
Also worth reading: Sports and Menstruation
Running during your period can help relieve symptoms
According to a global survey conducted by Saint Mary's University and FitrWoman, 78% of women who exercise regularly report that exercise reduces menstrual symptoms . [2]
In particular, many women felt that moderate-intensity exercise (exercise that gets you out of breath but still allows you to talk) was the most effective. [2]
The survey cited symptoms associated with menstruation such as stomach cramps, mood changes, and fatigue.
Although there are various opinions about how exercise can reduce menstrual pain, there is very little research that shows that it reduces prostaglandins, which are thought to be the cause of menstrual pain.
Therefore, it is not recommended to go running in the hope that it will help relieve menstrual pain.
Just remember that running is one option that can help reduce menstrual discomfort .
Things to keep in mind when running during your period
If you're running during your period, keep the following in mind:
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May cause physical changes such as anemia and abdominal pain
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You are prone to discomfort due to menstrual leakage and stuffiness
I will explain each one.
May cause physical changes such as anemia and abdominal pain
During menstruation, your physical condition is prone to change for a variety of reasons.
The main factors are as follows: [3] [4]
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Iron deficiency associated with menstrual bleeding
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Increased menstrual pain due to increased prostaglandins
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Fatigue due to low estrogen
These are natural changes that occur during menstruation, and the severity of symptoms varies from person to person.
Even if you don't have any symptoms before you run, there's a chance they may appear during or after your run.
If you feel like something is different than usual, try taking longer rest periods or running shorter distances to make adjustments.
You are prone to discomfort due to menstrual leakage and stuffiness
If you wear a pad while running, it may shift position as you move, causing menstrual leakage .
In addition, regardless of the sanitary products used, sweat can make the delicate areas more susceptible to moisture, which can lead to problems in the delicate areas.
This can ultimately lead to discomfort and make it harder to concentrate on your run.
To solve this problem, it is important to choose hypoallergenic sanitary products that are less likely to slip, leak, or become stuffy .
Tips for running comfortably during your period
Here are some things to keep in mind to run comfortably during your period:
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Run at a pace that suits your physical condition
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Stay hydrated and nourished
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Be creative with your sanitary products
Be well prepared and enjoy running during your period.
Run at a pace that suits your physical condition
Your physical condition is likely to change during your period, so try to run at a slower pace than usual and check for any changes in your body as you go.
First, try running a short distance for a short period of time, and if you don't notice any changes in your physical condition, you may want to try running more.
Stay hydrated and nourished
During your period, you are likely to become dehydrated and lose iron due to menstrual blood, which puts you at risk of dehydration and anemia not just while running.
Sweating during exercise can easily lead to dehydration, so be sure to drink plenty of fluids while running.
It is also important to take measures to prevent anemia by making sure to eat foods rich in iron and minerals.
Also worth reading: Asking obstetrician-gynecologist Dr. Kanako Inaba about menstruation
Be creative with your sanitary products
In addition to using pads, you can also combine them with tampons, menstrual cups, and absorbent shorts to reduce the worry of menstrual leakage and stuffiness.
For example, when it comes to menstrual cups, the most common answer was that using a menstrual cup made them feel less stuffy.
Many people report that they were able to get through the day without worrying about leaks, so using a menstrual cup may help prevent menstrual leaks and stuffiness, which are common concerns when running .
However, using a menstrual cup requires some skill.
Until you get used to using a menstrual cup, we recommend using highly absorbent sports pads.
Also worth reading: [Latest survey data from 2024] What is the usage rate and awareness rate of menstrual cups, and what is the real deal about menstrual cups?
Frequently asked questions about running on your period
We answer some common questions about running during your period.
Get the right information to make your ride more comfortable.
Is it hard to run during your period?
Iron deficiency and changes in hormone balance can make you feel more tired than usual.
If you're unsure about running but still want to exercise, we recommend switching to yoga or walking.
Is it true that running can bring on your period sooner?
Some people say that exercise affects the menstrual cycle, but it is unlikely that moderate running will cause your period to come significantly earlier.
Can exercising during your period increase bleeding?
You may feel like your menstrual flow increases after exercise because exercise encourages the expulsion of menstrual blood that has been trapped in your body.
This is not an actual increase in bleeding, so there is no need to worry too much.
Also worth reading: How many ml of blood do you lose per day during your period? Two reasons why your menstrual flow may increase or decrease
summary
Running during your period is generally safe, and moderate exercise may help relieve symptoms.
However, you should be aware of changes in your physical condition such as anemia and abdominal pain, as well as discomfort due to menstrual leakage and stuffiness.
To run comfortably, it's important to run at a comfortable pace, stay hydrated and nutritious, and choose the right sanitary products.
Enjoy running during your period by adjusting your schedule to suit your physical condition.
