So can we talk? Just us girls here for a moment? What about running at “that time of the month.” There’s a series of commercials on tv for the last year that always end with the phrase “Have a happy period!” I’m guessing the 50% of the population that experiences menstrual periods knows that advertising slogan was written by a man. Nobody has a “happy period.”
But there’s no need to miss a run or a race just because you’re having your period. If you’re suffering from
cramps, running often eases the pain,]. That’s thanks to the release of those amazing pain-relieving chemicals every runner loves called endorphins. Speedwork and hill sessions can be especially effective. To guard against leakage, try using a tampon and perhaps an extra liner for protection. Sometimes it’s best to get a little extra time warming up but beyond that, you’re good to go.
When is Mother Nature’s “Monthly gift” at its peak?
And ‘that time of the month’ (or the days leading up to it) is not the time when women run their worst. The hardest time for women to run fast is a during ovulation, which in most women means about a week before menstruation begins. That’s when levels of the key hormone progesterone peak, inducing a much-higher-than-normal breathing rate during exercise. All that extra ventilation tends to make our running feel more difficult.
Overdoing?
If you run so much that your periods become light or non-existent, you may be endangering your bones. Amenorrhoea (lack of a monthly period) means that little or none of the hormone oestrogen, essential for the replacement of bone minerals, is circulating in your body. Amenhorroeic women can stop, but not reverse, the damage by taking oestrogen and getting plenty of calcium. But it’s really best not to do this. You are endangering your future health and happiness, which is never the point of running. If your periods are infrequent or absent, consult a gynecologist, preferably one sensitive to the needs of athletes.
(This is Rule #6 in our periodic series, “The 25 Golden Rules of Running: proven, time-tested rules of running that have worked for thousands upon thousands of runners over the miles.)
Don’t eat or drink anything new before or during a race or hard workout. This makes sense. At times of stress and great importance on what you put in your body, put things that you know will be easy to digest, will be familiar and comfortable in combination with your body’s digestion and needs, and will be less likely to come back on you in unhappy ways.
In particular, don’t eat anything that in general could cause questions before a race. Don’t eat spicy, strong-flavored ethnic foods in restaurants that you don’t know. It’s best to eat comfortable, easy to digest foods that will give you the nourishment you need for upcoming events or races.
Stick to what works for you. “Your gastrointestinal tract becomes accustomed to a certain mix of nutrients,” says Dallow. “You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added.”
The Exception: If you’re about to bonk, eating something new is probably better than eating nothing at all. And have a great run!
This is number 3 in our occasional “Rules of Running” series. These are tried and true rules of running. We hope they’ll also work in your training to further help you.
The 2-Hour Rule
“For most people, two hours is enough time for food to empty from the stomach, especially if it’s high in carbohydrate,” says Colorado sports dietitian and marathoner Cindy Dallow, Ph.d. “If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal
cramps, bloating, and even vomiting.”
The Exception: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat.
So what are we talking about for a light high carb meal? Well, everyone knows that most marathoners will “carbo load” for 24 to 36 hours before a major race. But even they are careful not to eat too “heavy.” We’re talking about pasta. Breads. Potatos, but mostly without major dairy. Some fish and light proteins are also encouraged.
You know… the good stuff? My favorites are pictured above. What are your favorites before a lengthy run?
