No matter how many years I’ve had my menstrual cycle, it still shocks me how one week I can feel fantastic while running and hitting all my target workouts, and the next week can be a total disaster physically, emotionally, and mentally. I don’t know about you, but tracking my cycle and having a better understanding of it has helped me significantly avoid a mental spiral.

Understanding the Menstrual Cycle

Our menstrual cycle can be divided into two halves, FOLLICULAR (low hormone) and LUTEAL (high hormone), separated by ovulation, when an egg is released.

Menstrual Phase (Days 1-7):

Hormones—In this phase, hormones are low, we tend to have higher pain tolerance and higher energy levels.

Training—Focus on high intensity workouts in both running and strength training. The increased inflammation may also mean it takes longer to recover, so prioritize recovery in this phase.

Follicular Phase (Days 8-13):

Hormones—Estrogen levels rise to peak just before ovulation and progesterone levels are still low. The painful menstruation has past and you may feel more energetic, confident and positive as this phase progresses. Once bleeding stops, progesterone levels start to rise to prepare for ovulation. Rising levels lead to greater protein synthesis, which primes the body for building lean muscle, repair of muscle tissue and improved ability for recovery.

Training—Continue to prioritize high intensity exercise and strength training in this phase. Keep in mind that as estrogen levels rise around ovulation our ligament become more lax. As such, we need to be mindful of proper form to decrease risk of injury.

Ovulation (Days 14-21):

Hormones—Estrogen levels intially drop off as ovulation occurs. Then both progesterone and estrogen start to rise and remain high. Progesterone levels surpass estrogen to prepare the uterus for egg implantation and you may experience some pain related to ovulation at the beginning of this phase. If the egg isn’t fertilised and pregnancy doesn’t occur, estrogen and LH hormones will fall over the preceding days, while progesterone continues to rise. This shift in hormones can cause varying symptoms:

• Basal metabolic rate increases = burn more calories at rest

• Unstable blood sugar levels = increased cravings and appetite

• Breathing rate, heart rate, sweat rate, and temperature may increase = may feel like you’re overheating and exerting extra effort during exercise

Training—With the fluctuation in blood sugar levels, the body relies more on carbohydrates for fuel during training. As such, the body has to work harder, which is why the same level of exercise can feel much harder. This is a good time to focus on easy runs and low intensity workouts.

Luteal Phase (Days 21-28):

Hormones—Estrogen and progesterone levels are at their lowest point. This decrease in hormones triggers inflammatory responses which is partly the cause of “PMS” symptoms. The decrease in hormones can affect your ability to fall asleep and you may wake more frequently, which can also affect concentration, awareness and performance.

Training—The change in hormones can increase water retention, a decrease in blood plasma and make you more susceptible to central nervous fatigue, all of which makes exercise much harder than normal.

Tracking your cycle will help you identify patterns and alert you to any red flags that would warrant seeking medical help. I like to use the Health app and the FitrWoman app to track my cycle. Over time, a better understanding of your cycle can help you adjust your training to meet the demands of each phase.

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REFERENCES

Ray, L., & Michalowski, M. (2022, September 14). What is the menstrual cycle? More than just your period. Medically reviewed by S. Toler. Website Name. URL