The menstrual cycle and running: how hormones affect training and performance
How does the menstrual cycle affect running performance? Can understanding hormonal changes help you adapt your training, improve recovery and make better decisions as a runner?
The relationship between the menstrual cycle and running is an important topic for female athletes, yet many questions remain about how hormonal changes can influence training, energy levels, recovery and performance. Understanding your menstrual cycle can help you recognise patterns in how you feel and respond to exercise, although every runner’s experience is different.
In this special edition of Nafent Running, we explore the connection between the menstrual cycle, hormones and athletic performance through expert insights, personal experiences and stories from the running world. With an introduction by Mayalen Noriega, this issue looks at how runners can better understand their bodies and make informed decisions about their training.
How does the menstrual cycle affect running?
From the different phases of the menstrual cycle to the hormonal changes that occur throughout the month, we examine how the cycle may influence the way you train and compete. Carolina Goes, Emilie Noyer and Heather McCaw explore how to use knowledge of the menstrual cycle to your advantage, while a personal training diary follows 28 days of training across one complete cycle.
Nutrition, hormones and female athletic performance
Nutrition plays an important role in supporting training, recovery and overall health. Amaia Martioda explores the relationship between nutrition, hormones and the menstrual cycle, offering a closer look at how understanding the body’s needs can support runners throughout their training.
Running, motherhood and the different stages of life
The relationship between women’s health and running extends beyond the menstrual cycle. Anna Comet reflects on becoming a mother while continuing to identify as an athlete. J猫ssica Berengueras explores how to adapt training to different stages of life, while Ariadna Mateu examines the pressure runners can place on themselves and the importance of moving away from training driven by ego or the need to prove something.
Together, these stories offer different perspectives on the challenges and experiences women face in sport, from hormonal changes and nutrition to motherhood, training choices and the relationship with their own bodies.
Understand your menstrual cycle and make informed training decisions
There is no universal training plan based on the menstrual cycle, and research does not support the idea that every runner should follow the same approach to each phase. However, learning more about your cycle, tracking your individual experiences and understanding the factors that influence your performance can help you make more informed decisions about training and recovery.
Featuring Mayalen Noriega, Carolina Goes, Emilie Noyer, Heather McCaw, Amaia Martioda, Anna Comet, J猫ssica Berengueras and Ariadna Mateu, the Nafent Running Menstrual Cycle Special brings together expert perspectives and personal stories to open up the conversation about menstrual health and running performance.
Download the Menstrual Cycle Special to explore the connection between running and hormones, discover practical insights on nutrition and training, and learn more about the role of the menstrual cycle in women’s athletic performance.
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