It happens to us all. You signed up for that 5k race and got started on your training plan. Your first few runs went smoothly and you were already imagining yourself hitting a new race PR.
But then your period rolled around and all of a sudden, you didn’t feel like getting off the couch, let alone doing your planned 2 mile run. What gives? You’ve probably blamed it on your hormones as you cued up Netflix.
Well I have good news for you: you were right! Your hormones do affect your energy levels. So knowing that, can you do anything to time your workouts better so that they aren’t suddenly derailed? Let’s break it down!
Though we typically only think of a menstrual cycle as the time when we are actively bleeding, your cycle is actually always taking place in the background. The typical cycle averages 28 days and can be divided into four phases. (However, an important side note: cycles that run from 24 to 38 days are still considered regular – the 28 day cycle is just most commonly used to describe the different phases; but if you have a slightly longer or shorter cycle and aren’t experiencing any other symptoms, you are likely perfectly healthy).
The four phases of the menstrual cycle are:
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Menstrual phase (Days ~1-5)
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Follicular phase (Days ~6-13)
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Ovulation phase (Days ~14-16)
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Luteal phase (Days ~17-28)
Read on for more specifics on each phase and on how to plan your training around your cycle.
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Menstrual phase (Days ~1-5)
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This is what everyone typically thinks of as the menstrual cycle; the uterus sheds its inner lining, which results in menstrual bleeding.
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Estrogen and progesterone levels are low at this time which is responsible for the fatigue often felt during a period.
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Exercise:
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Knowing that you likely won’t be at 100% during this time (and for a good physiological reason!), it can be helpful to plan for a deload week or perform more gentle forms of movement (such as walking or less vigorous yoga) at this time.
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While there has been research to show that exercise can help alleviate menstrual cramps, we always want to respect our bodies. If a rest day feels best to you, remember that it’s okay to listen to that.
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Follicular phase (Days ~6-13)
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Though technically this phase begins on the same day as the menstrual phase, when most people discuss the follicular phase, they are referring to the late follicular phase, which occurs after your menstrual cycle until ovulation.
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The follicular phase is named because this is the time of growth for the follicle, which is the sac that houses the egg before it is released during ovulation.
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During this time, estrogen levels are rapidly rising, which often results in a boost of energy!
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Exercise: You should be feeling good during this time so now is the time to push the intensity of your workouts! If you are following a monthly program and took a deload last week, now is the time to start building again. (Quick note, that if you have very specific lifting or training goals, deloads are usually recommended every 6-10 weeks. In that case, you may need to work with a coach on periodizing your individual workouts so that you do not need a deload every month. However, for most people, taking a general easy week once a month and pushing yourself through other weeks is perfectly fine.)
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Ovulation phase (Days ~14-16)
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This is when the mature egg cell is released from the ovary.
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Your estrogen levels will still be high so you should still be feeling pretty good!
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Exercise: Continue your higher intensity exercise as long as you feel up to it. (Another quick note, there has been research to show that with higher estrogen levels, you are more inherently flexible and therefore more at risk for ligamentous injury. So be sure that you are properly warming up before any intense workouts!)
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Luteal phase (Days ~15-28)
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This is the last phase of the cycle, before menstruation begins again.
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This phase is about preparing the uterine lining for pregnancy so that if a sperm cell impregnates the egg, it can implant into the uterine wall.
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Progesterone levels peak during this phase, which can help to relax you but can also make some people drowsy. You may find yourself with less energy during this phase.
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If you have not become pregnant, then both estrogen and progesterone levels drop in anticipation of another period, which can lead to the PMS symptoms some feel.
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Exercise: This is another phase that can be hit or miss. You may be feeling fatigued and not up to a harder workout. Fitness classes can be a great way to stay motivated during this lull. Or you may feel good just taking it a bit easier as well.
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Whew! And that’s just the abridged version! Our bodies are truly remarkable so remember that there is always a reason why you feel the way you do. And what works for one person may not work for another. (Case in point, please be aware that if you are on a hormonal birth control or are perimenopausal, the above will not apply to you.) If you are interested in attempting to plan your exercise with your cycle, the best thing that you could do is track your cycle and your energy levels and then use the data to determine how your own body operates.
If you are still feeling unsure about exercising, or feeling like exercise never feels right regardless of where you are in your cycle, contact us so that we can help!
Sources: https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle
