Menstrual cycle workouts from women’s health experts

Not that long ago, any discussion around periods and sport pretty much ended with a note that got you out of PE – and a faintly embarrassed teacher. But, with people like Eilish McColgan opening up the conversation, things are changing. After Eilish – British record holder for 5,000m, 10,000m and half marathon – did not finish in a key World Championships qualifier, she revealed that she had her period and that – some months – her legs feel like they’ve been replaced with concrete blocks.

Female-centred research studies and a trickle of positive changes (see the Lionesses new period-friendly shorts) suggest things are looking up. But there’s a lot yet to do. Our current sports systems were – broadly speaking – designed by men for men, based on the male body. Which means training plans and sporting calendars don’t take women’s hormonal fluctuations and ever-changing needs into account.

But there’s plenty you can do. Planning your training around your own cycle is simpler than it sounds – and brings real benefits. “Changes in your oestrogen and progesterone levels impact energy, mood and pain sensitivity,” explains physiotherapist Courtney Morren. “If you’re working with your hormones and planning your training correctly, you can maximise your energy levels and be less likely to injure yourself, as you won’t push through fatigue.” With that in mind, the LK 28-day cycle breakdown shows you what’s involved and helps you get started.

Cycle out of sync?

On the pill or another form of hormonal contraception? “It’s still important to prioritise rest, recovery and low impact exercise at the appropriate time of the month,” says Courtney. And if your natural cycle is irregular or MIA, following a cyclical approach (like Dr Mindy’s free 30-day reset, available on her website) can help you regain a healthy cycle (crucial for bone health as well as fertility) and support you through peri-menopause.

If you are peri-menopausal, your cycle may well become less predictable, which makes it even more important to listen to your body, adds Courtney. Prioritise strength training and low-impact exercise like cycling, walking and Pilates.

Menstrual phase

This is actually the first part of your follicular phase, which is the first half of your menstrual cycle. It starts on the first day of your period, when you might feel a bit rubbish as oestrogen and progesterone (your two key hormonal players) hit rock bottom. “This often means low energy, mood changes, fatigue and cramps,” Courtney tells LK.

If you’re struggling, now is not the time to push through a tough workout or long run. Rest up, head out for a gentle walk, or roll out your yoga mat.

Cutting back on carbs can help, too. “This is a good time to eat red meat, butter, olive oil, avocado, nuts and greens,” says holistic health expert Dr Mindy Pelz. “What you eat is essential for hormone balance and can make a big difference to how you feel.”

On the fence about intermittent fasting? “You may have heard that fasting can disrupt women’s hormones,” Dr Mindy notes. “But during your follicular phase, your hormones are naturally low, which makes it the perfect time to get all the benefits.”

Tackle cramps, bloating and that ‘bleh’ feeling with gentle stretches and mobility exercises to ease pain, stiffness and discomfort

Follicular phase

During the second half of the follicular phase, progesterone levels stay low while oestrogen rises. Translation: your period ends, you feel better and you have more energy. Gunning for a PB? Now’s your chance to increase the intensity of your workouts. “This is a great time for both endurance and strength training,” confirms Dr Mindy. “You’ll have plenty of energy and you’ll sleep and recover better.”

Be aware, rising oestrogen can equal looser joints and decreased muscular control.  “Specifically, there could be higher incidences of ACL injury, caused by hyperextension of the knee joint,” warns Courtney. Studies show the knees can bear the brunt, so warmup and cool down, and maintain good form.

Ovulation

This is the midpoint of your cycle, when an egg is released from your ovaries. Oestrogen and testosterone surge –  so strength peaks, energy levels soar and you’ll be feeling pretty great. Your mood may dip days later when oestrogen drops, but this shouldn’t last long as levels rise again.

Looking to build strength and fitness? “Take advantage of this time by focusing on strength training or HIIT,” says Courtney.

Luteal phase

The luteal phase begins after ovulation and ends when your next period starts. The hormone progesterone climbs, while oestrogen hits a second high before gradually decreasing. “This is the phase that’s hard for a lot of women,” says Dr Mindy.

“You’ll probably feel good during the first half, when oestrogen and progesterone are both high. You might feel relaxed and get great sleep, so it’s still a good time to train. But during the second half, oestrogen and progesterone decrease.” This can trigger the arrival of pre-menstrual symptoms, ranging from low mood, fatigue and irritation to headaches, bloating and abdominal cramps.

Be kind to yourself and listen to your body. Cardio and strength training get the green light as long as you feel good. When energy and motivation drop, that’s your cue to shift your focus to restorative exercise (Pilates and gentle walking, for example) and rest.

Craving carbs? Permission to dig in. “You need glucose to make progesterone, which means if you’re fasting or eating a low-carb diet during this phase, you won’t make enough and your cycle will become unbalanced,” explains Dr Mindy. “So eat plenty of healthy carbs. Potatoes, sweet potatoes, fruit and beans are all good options.”