Racing on your Period
Sorry ladies, but race often enough, and it’s going to happen. Your “A Race” and your period are going to align! But like anything in life, this can be managed, as long as you don’t just stick your head in the sand.
First things first, if you are not already, I recommend that you track your menstrual cycle. That way, you will know your estimated bleed dates for the coming months, and you will also be able to start logging your symptoms throughout your cycle. With this additional awareness about how your body and mind is feeling at different points in the month, you then have the power to manage your symptoms.
This also means that you are less likely to be surprised on race day about your period arriving. Although, I will caveat that still can happen. Racing usually creates an element of stress on the body, and as we all probably know, stress can throw off your cycle a little, with either a delayed or early arrival.
If you are tracking of your cycle, the actual management of your period on race day then actually starts way before the race itself. As you should know by then how your body will feel on those days. It is also likely that you have previously trained or run hard whilst on your period, which should give you some confidence that even if you feel a touch more lethargic or bloated than usual, your fitness has not left you! You can definitely still perform.
Dr Stacy Sims has also been know to recommend some supplements in the last few days of your cycle to help combat period cramps and pains that you might usually endure:; “I also recommend what I call my “PMS Stack”: 1 gram of Omega-3s, 45 milligrams of zinc and 200 milligrams of magnesium, and if you can take it, 80mg of aspirin or white willow bark, 7 to 10 days before your period starts every night. Over the course of three cycles, it lessens inflammation, bleeding, and PMS”. Personally, I take this advice, and have seen an improvement in the way I feel when I am on my period, although I cannot confirm or deny if it’s the placebo effect!
So, when it then comes to actually racing and some logistics, quite simply stay relaxed. Allow yourself some extra time at the race village, and attend the race prepared. I have been mocked previously about taking an entire toilet roll to a race in my kit bag… Sorry not sorry, I was on day 25 of my cycle and so accounted for a potentially unplanned early period due to the stress of running a marathon; furthermore, I coach Ladies Run Club. That morning we had 15 ladies on the marathon start line, stats could assume some would be on their period.
Portaloo’s are never the nicest of experiences at races, and despite the efforts of organisations such as SheRACES, race participants and race organisers are still usually male dominant. Meaning that often the female sanitary measures are not a consideration; which sadly creates yet another barrier for females in running. Therefore, as I suggested above, simply take your own supplies, and be ready to help another woman should she be in need.
If you are concerned about the needing to use the toilet during your race, I recommend that you check the route map ahead of the race. Most races have pin pointed where toilets are on the course. Check which KM markings they are near, and write those KMs on your hand, so you don’t forget mid race with all the other things you need to usually think about on race day.
Now that you have the overall logistics sorted, please remember that despite the fluctuations in your hormones (at various points in your cycle) your training, fitness, and mindset have not gone out the window. Ironically, in week 1 of your cycle your oestrogen, progesterone, and testosterone are all at their lowest, which is actually pretty good from a physiological performance standpoint! So, use that to your advantage, and go run your race!
Reference: Roar, Stacy T Sims, PhD
