If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle.
We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle.
Should I run during my period?
You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms.
Some research even shows that gentle exercise can help reduce severity of period pain. Your hormone levels are actually the lowest at this time, which means that there is minimal impact on your metabolism, your resting heart rate is typically at its lowest, and your time to recover may be quicker. For instance, because female hormones impact metabolism, your body is better able to utilize carbohydrates which are the primary fuel source for high intensity type running. Lower levels of hormones also mean that you’re able to cope with heat better and your time to recover from high intensity work may be shorter, compared to when your hormones are higher.
Should I fuel differently during my cycle vs my normal diet?
Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.
My cramps are so severe that running is difficult. What should I do to stay active?
Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.
-Have 1g omega-3 rich food or a supplement
-Have food rich in magnesium (250mg) and zinc (30mg)
-Reduce saturated fats and dairy products
-Have a low dose anti-inflammatory such as baby aspirin or white willow bark.
Always have any supplements approved by your physician.
If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.
I’ve noticed my heart rate increases during my period. Is this normal?
Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.
Race day is almost here! Remember to lay low and stay off your feet the days before the race (no Expo attendance for longer than 1 hour). Your reward is race day itself and the challenge of running. . . .
Arrival
Make sure you get outside and feel the air. Go for at least a 20 minute walk or jog on either the day before, or two days before (or whatever is on your schedule).
Think about what you did, not what you didn’t do in your training. When you go to pick up your race number and run into old friends, family etc. everyone will want to ask about your training so they can tell you about theirs. Forget about theirs and don’t compare yourself to anyone. You followed a terrific training schedule and are well prepared.
Night Before, Morning Of
Have a full meal the night before. Try and consume some complex carbohydrates (pasta). Do not over eat, but make sure you fill up.
On race day eat a light breakfast of 200-300 Kcal of carbohydrates including the sports fluid you drink. If you have a normal pre-race breakfast then stick with it. Don't try any new foods before the race. Drink gatorade (or any sports drink that doesn’t include protein) and/or water frequently to assure you are hydrated (clear urine is a good sign). You should stay well-hydrated throughout the morning before the race. At some point prior to the race stop drinking so you can empty your bladder before the start. It is important to refrain from over-consumption of water alone, as that will drain your body of needed electrolytes.
I suggest you take some throw away warmups to the start especially if it rains or will be cold. This could be an old t-shirt or old sweat pants. Also old socks will keep your hands warm. Some runners will even wear a t-shirt for the first couple miles of the race until they warm up and then pull it off and throw it away. This is a good strategy to prepare for all temperatures.
Take a bottle with gatorade/sports drink to the start with you and right before (less than 5 mins) the gun goes off drink 4-8 ounces. This is your first water stop. If you drink close enough to the start you shouldn’t have to pee – the fluid should only drip through your kidneys because most of your resources (blood) will be in your legs and out of your gut as soon as the gun goes off.
Early Miles
I suggest that you start 15-30 seconds per mile slower than your goal pace. Your second mile should be 5-10 seconds slower. By the third mile you should reach goal pace I recommend this approach as it may activate (and utilize) a higher percentage of fat fuel over the first couple miles. Remember we are trying to conserve glycogen and muscle for as long as possible.
Stay on top of hydration. Drink early and often (4-8 ounces every 20 minutes). It is better to consume enough fluid early and sacrifice the later stops if necessary.
Remember the 3 ‘C’s’
Confidence: Have confidence in your ability and your training. Remember all those hard workouts you did. Remember those early mornings, late nights, sore calves, tight hamstrings etc. - they weren’t in jest.
Control: You must relax yourself early in the race. You absolutely must go out under control and run easy for the first 8-10 miles. Remember the 1/2 Marathon is evenly divided into three sections of equal effort: first 5M, second 5M and last 5K. We want to save a little bit for the last 5K (Miles 10-13).
Collection: Keep your thoughts collected and on your objective. There will always be lots of distractions on race day. The further you get in this race the more you need to focus on yourself, goals and race strategy. Don’t let the fans and competitors into your zone.
The Ebb and Flow
I said before that I can’t guarantee anything about the training or the race itself. Well, I can guarantee this: you will feel good at some point and you will feel bad at some point within the race.
Races usually ebb and flow, runners rarely feel terrific the entire way. We always hit little walls. If you hit one just focus on the next mile, don’t think about the end of the race. If you take each difficult moment one mile at a time you will usually feel better at some point. It always comes back because. . .
You Always Have One Cup Left
That’s right – you always have one cup of energy left. The difference is that some people find it and some don’t. Remember what normal, untrained people do when they feel discomfort – they slow down and feel better. You are not a normal un-trained person.
You are a runnining machine!
You are programmed to give your personal best so. . .
Go get that last cup!
Without a doubt, one of the best parts of regular exercise is discovering that your body and your mind are stronger, fitter, and more capable than you ever imagined.
Naturally, we want to share those mental and physical benefits with our coworkers, friends, and loved ones.
But if you’ve ever tried it you know—helping someone else move more can be tricky, especially if they’re not already exercising on a regular basis.
Here are 4 tips on how to make help a coworker, friend or loved one start exercising on a regular basis.
It’s easy to Invite a Coworker to join the Movecoach Challenge. Click here to learn how.
Start with small successes. If you’re well into your fitness journey, it can be easy to forget how frustrating, intimidating, and physically difficult it can be to start an exercise regime. Try to remember how you felt on those first classes, walks, runs, and trips to the gym. From the gear to the special lingo to the feeling of pushing your muscles and joints in ways they haven’t moved in awhile, there are a lot of emotional and mental barriers to getting started. To increase the chances that your colleague will stick with it, set them up for success. Start with small goals—say a 10-minute walk, or by tracking movement with a step counter—and suggest that they increase their activity goals in baby-step increments. As the person accomplishes these goals, he or she will gain confidence and comfort with the exercise, and soon be eager to start pushing themselves farther and faster.
Start where they are. You didn’t get to where you are now overnight—no one else will either. While you may see that your colleague or friend has the potential to run for 30 minutes, finish a marathon or bike commute to work, understand when saying so that may feel intimidating to to that person. You also don’t want the other person to feel like if he or she starts exercising, that person has to run a marathon, or walk for an hour. Even small levels of effort and periods of exercise have big health benefits. Start with small goals. Once the other person has the experience of exceeding his or her own expectations, he or she will be eager to start raising the bar.
Keep ‘em company. One of the scariest parts of any new experience is going it alone, and not knowing what to do. Offer to keep your friend or colleague company on those first trips to the gym, lunch-break walks, or after-work runs. Let the other person set the pace. Take your workout with your own goals at another time.
Be careful about unsolicited coaching. So many pieces of game-changing advice can make or break your exercise routine—it can be tempting to pour all your good advice on the other person. But you want to avoid overwhelming the other person with too much information all at once. You also don’t want the person to feel like he or she is “doing it wrong,” or being corrected. Obviously, you want to help the other person steer clear of injury risk—say, by running on the wrong side of the road, or attempting to exercise in old, worn-out, inappropriate shoes. But beyond that, let the other person’s questions lead the way. And when you do share advice, be sure to do it in the context of how you experienced similar struggles and got over them.
Any questions? Write to us at coach@movecoach.com.
Aaron recently ran a blazing half marathon, in under 1 hour and 15 minutes. Looking at his performances from the past year, it's hard to imagine all the obstacles he's overcome in his past, including brain cancer. We asked Aaron to share his secrect to success and how he overcame his biggest obstacle (keep reading to find out what this is).
When should I change my running shoes?
This is one of the most common questions among runners of all levels. The condition and life within your shoes have a huge impact on your body, and quality of your training sessions.
Below is an exchange between Coach Hiruni and Runcoach Athlete and avid endurance runner Andrei Marinus.
Andrei: I run over 200km (125 miles) per month, and a good pair of shoes (even on sale is easily over 100USD). So here’s the million-dollar question… When do I have to change them again?
Coach Hiruni: Excellent question. Most folks who take running seriously search for an answer to this question. There are general guidelines some shoe manufacturers have (400-600km or 250 – 400 miles) for wear and tear, but not everyone wears shoes the same way.
Andrei: Yes, I noticed very few of them mention a higher mileage. It could be the shoe company tries to sell as much as they can. But I also understand the reasoning - after a certain mileage, the shoe loses its advertised features, and stop protecting the runner.
Coach Hiruni: As a coach I am also reluctant to recommend running high mileage in one shoe, because I have the best interest of my runners at heart. I want you and my other runners to be protected when you leave your door for a run, and continue to stack up days, weeks, months of consistent training. There are aspects on your shoe and within your legs you can use as a guide to know it is time to upgrade your footwear.
Andrei: So it seems, the best judge should be the runner? I should listen to my body. Once I start to receive signs of pain or discomfort or simply just not the same bounce as before, it is a signal. Though pain is universal, everyone experiences it differently. For me it is usually a bit of tightness in the ligaments around the ankle. I have ignored this in the past, telling myself that some Kenyan runners are doing marathons on bare feet, so if I keep running in worn out shoes, I would still be protected. How I wished I didn’t do that … I ended up at an orthopedist who promptly put me offline for two months. Imagine how I felt going from over 200km to zero … Let’s just say I had learned my lesson, and ever since I am really listening to my body.
Coach Hiruni: Agreed. Some of the best lessons are learned the hard way. Most people can also tell by simply looking at the bottom of the sole of the shoe. The tread (just like a tire) should look fresh. If you notice pieces missing, or the shoe just looks “old and tired” that’s a red flag! For some people this can happen as early as 200km (125-150 miles) into wearing a shoe.
Andrei: Right on that point. Look at the sole of the shoes that I ran in when I got my marathon PB and my first ultra-marathon. They will be always close to my heart, but I know they have to go. There is almost nothing left at the back the shoe, right where I land.
I am running in zero drops, you can imagine with no sole left at the heel, I kind of converted them into negative drops…
Even if you’re not competitive, there are many good reasons to sign up for an organized event.
1. Ease your jitters. Most races—especially 5Ks— are community-oriented events with runners and walkers of all abilities, ages, and levels of fitness. They provide a very supportive low-pressure setting for you. A local 5K is a great way to hold yourself accountable to a specific goal.
2. Check out some new territory. You’ll get a chance to check out new parks, trails, and fun running routes that you might not otherwise discover. Exploring a new setting is a great way to avoid boredom and burnout.
3. Meet other runners. Chatting with others makes the miles roll by much faster. Races are opportunities to meet people with similar interests and fitness goals. You might find that friends and coworkers you already knew, love getting outside to run too!
4. Test yourself. Use a race to establish a baseline of fitness. Enter a race every four to six weeks to track your progress, and determine whether you need to tweak your routine. Plug in your results to the “Goals and Results” page, and we will design a plan that matches the level of activity and fitness you have now. The plan will gradually ramp up mileage and intensity so you can unleash your fitness potential.
5. Get your speedwork done. Have a hard time getting yourself to do speedwork solo? Sign up for a race instead of your weekly track session. Once you register, you’re less likely to blow it off. Plus, pinning on that number, and joining the pack of other runners will give you the adrenalin rush you need to push yourself farther and faster.
Remember, in addition to a personalized, training plan, as a Runcoach/ Movecoach user you'll have access to expert coaches certified by USATF, USAT, and RRCA. We’re here to answer your questions about training, nutrition, and technical issues.
*This article was first written by Jennifer Van Allen for Runcoach in 2017. Modified by Rosie Edwards in 2022.
You already know how to hydrate and how to run. But do you know how to put the two together?
It has been proven that proper hydration can drastically improve race results but many runners have trouble drinking water and sports drink while on the move. The constant motion jostles your stomach which is already void of necessary blood resources which are attentive to your leg muscles. This is one of the many reasons that the art of hydration is essential.
We use the word ‘art’ as opposed to ‘science’ because there is a limited amount of calories and fluids that can be utilized intra-run (unlike cycling, walking and other activities). Because of this we recommend experimentation to determine the most effective personal hydration routine (ie. Much like runcoach training the below is not a one-size-fits-all assignment. Experiment and find the routine that works best for you).
Here are some tips to get started:
For runs longer than 75 minutes or runs in the heat, you will need more than just water. We recommend sports drinks containing sugar and salt in appropriate quantities. Here are some tips to pick the right drink for you:
Start refining your personal art of hydration at least 10 weeks prior to race day and practice before, during and after most runs. Here are some tips for refueling on the run without carrying a water bottle:
The exact amount you need to drink can be tricky and will vary from person to person. Here’s a science project to help you learn about your hydration needs:
Example: if you weighed 160 before a 90 minute workout and then weigh 157, you have lost 3 pounds and require 48 ounces of liquid. Your schedule for a similar event would be 8 ounces every 15 minutes to maintain your weight.
Note: This is just an example. Please try this yourself and keep in mind that the amount you need will vary depending on the temperature, humidity and other personal physiological factors.
Proper hydration can improve your race results from 5K to the Marathon. Invest some time into the development of your art of hydration.
The good news is that regular exercise can be a strong ally against the common cold and flu, as moderate exercise can stimulate the immune system.
However, this is tempered by the body’s reaction to the stress placed on that same immune system when the runs get long. According to researcher David Nieman at Appalachian State University (a marathoning and ultra marathoning veteran), there is a 3-72 hour window after our long, hard efforts (90 minutes +) where the body suffers a temporary impairment of the immune system, making marathoners and half marathoners sitting ducks for the post-long run or post-race cold.
What’s a runner with goals to do?
While it is impossible to control for everything, with a few precautions, hopefully the odds will skew a bit more favorably.
Stay hydrated
Although we normally associate the need for hydration with the other three seasons, dry winter weather, altitude if visiting a mountainous region, or the unfamiliar humidity of a warm vacation spot can catch us off guard. Even if just staying inside, the dry air in our well-heated homes can make a difference. Particularly if traveling by air or consuming more alcohol than usual (ahem), staying hydrated can be a key component to keeping your body working well and running well. An oft-quoted rule of thumb is to consume 64 ounces of water per day, or 8 regular sized glasses. Some even suggest dividing your weight in pounds by two and using that number for how many ounces you need, or even taking 2/3 of your weight in pounds if you exercise. If these numbers seem daunting, the point is – you probably could use some improvement in these areas, even if only incrementally!
Get Vaccinated
True, you could get some variant of the flu or another virus still, but your body ability to fight it off is that much more prepared with the vaccination's 'cheat sheet'. As recreational adult runners, we can’t always treat ourselves like professional athletes. In this case, however, we can. If you have a winter or spring goal race planned, and your brain fast forwards to a hypothetical, very inopportune illness the week of the race, then this becomes a slam dunk. Don’t let random viruses sabotage your training or racing!
Wash your hands like a doctor
No, this has nothing to do with running, except that recreational runners with big plans don’t like them going awry. Wash them well, for 30 seconds with warm water and soap, and avoid touching your face to spread what germs make it through the gauntlet! Carry hand santitizer, and use it when washing hands isn't possible.
Sleep
Although sleep is always important for performance, it takes on an even greater role during cold and flu season as several studies have shown the body’s immune system can be significantly impaired with repeated sleep deprivation. Six hours instead of eight may not seem like a big deal, but during the winter and while training hard, too many of those nights can end up having the reverse effect from what efficiency you hoped to accomplish during those extra hours of wakefulness – laying you out for a couple days or preventing training during a crucial period. Be a jealous guardian of your sleep time, and you’ll likely be more efficient and effective during your waking hours anyway!
Eat well
It is always a good idea to eat nutritiously, but during cold and flu season, good choices of immune system boosting foods with important nutrients can be particularly important. For example, try a bean chili – lots of veggies and beans with key vitamins and minerals, and some spiciness to clear the nasal passages for good measure makes this dish more than just a warm comfort food, according to researchers at Wake Forest. If you unfortunately do fall prey to the flu, try these foods as a part of your "return to health" arsenal.
No immune system is truly immune. This winter, let your running habit be the catalyst for healthy habits that will hopefully give you (and your family) a better chance of staying active and on your feet!
