Name: Is It Okay to Run While on Your Period?—and Other Challenges Faced by Women and Girls in Sports and Physical Activities
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Is It Okay to Run While on Your Period?—and Other Challenges Faced by Women and Girls in Sports and Physical Activities

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After months of relentless training, numerous sacrifices, and pouring your heart and resources into preparing for the marathon, a sudden twist of fate hits you like a thunderbolt. Your period decides to make an uninvited appearance on the very day of the event—or perhaps even a day or two before. Now, what would you do?
Needless to say, it’s uncomfortable. When I began joining running events in 2022, fate had a wild sense of timing—almost every event coincided with the first day of my period. Crazy syncing of the calendar.
If it’s difficult to deal with women on ordinary days, just imagine how she tries to deal with herself on days when she experiences fluctuations in hormones. While it’s a normal part of the cycle, it never gets easier to get used to it. Not only does this influence mood and energy levels, but most importantly, it affects aspects of physical, psychological, and emotional well-being.1 As professionals put it: “It’s like the brain being on a roller coaster every 28 days or so, depending on the length of the cycle.”
This is one of the harsh realities that female runners, hikers, mountaineers, and athletes must endure on top of the challenges that come inherent with the discipline of choice. &nbsp;You deal with the cramps, back pain, cyclical breast pain3, soreness all over, crazy cravings, and the like.
And still, we do what we do. A poison we deliberately choose to drink.
		
Because while it’s uncomfortable, defying discomfort makes us feel human—a testament to strength and determination. Sometimes winning does not literally mean standing on the podium and earning that much-deserved award. Sometimes winning takes the form of conquering our own limits: simply deciding to get out of bed, lacing up those shoes, standing at the starting line, and finishing the race, despite and in spite of everything.
According to science, sticking with the running routine during your period can be a powerful antidote to the symptoms of menstruation.&nbsp; The unleashed endorphins not only ease cramps and back pain but also elevate your mood. Engaging in running while menstruating may additionally enhance blood circulation, fostering oxygen flow, and effectively reducing bloating, creating a dynamic and empowering approach to managing the challenges of this time.
While pain was greater in all women during menses, studies have also shown that those who exercise experience less pain than those sedentary women.4 In fact, marathon running has demonstrated positive effects on depression, impacting mood not only during the event but also throughout the broader context of marathon training.5
In addition to navigating through the hurdles associated with menstruation, there are other challenges that impact performance, participation, and overall well-being, like societal stereotypes, unequal opportunities, body image pressures, and at times the lack of support or recognition for achievements.
For one, training as a girl, whether it’s road or trail running, poses its own risks. To prepare for an event, you need consistent practice, involving long-distance runs or trail sessions. However, these training requirements come with safety concerns. In most cases, you need to have a buddy—often a man—to practice with you when you hit the trails or road because, let’s be honest, women are more vulnerable, and having a companion enhances the overall safety of the training experience. But what if your free time does not sync? What if you don’t have a group to train with? What if you prefer to go on your own?
Another significant challenge is the lack of support. As girls, gaining permission to travel alone or participate in day-long trail running events requires a considerable amount of persuasion with our parents or partners. The struggle lies not just in the physical demands of sport but also in overcoming societal barriers that limit our autonomy and freedom to pursue our passion.
		
But would this stop us? For a moment, probably. But a stubborn heart will always be a stubborn heart. It remains steadfast and persistent because we discover moments of peace and joy in the small actions that bring us happiness—the things that make our hearts beat stronger and keep us truly alive. So, yes, girl, it’s absolutely okay to run on your period. It’s more than okay to follow your heart and embrace the things that make you feel alive.
As Natasha Bedingfield puts it: “I break tradition. Sometimes my tries are outside the lines. We’ve been conditioned to not make mistakes, but I can’t live that way. Live your life with arms wide open. Today is where your book begins. The rest is still unwritten.”
Happy International Women’s Day!
References:
1 Handy AB, Greenfield SF, Yonkers KA, Payne LA. Psychiatric Symptoms Across the Menstrual Cycle in Adult Women: A Comprehensive Review. Harv Rev Psychiatry. 2022 Mar-Apr 01;30(2):100-117. doi: 10.1097/HRP.0000000000000329. PMID: 35267252; PMCID: PMC8906247.2 Meghan Sharkey. The Challenges and Disadvantages Female Athletes Endure in Their Professional Careers. https://digitalcommons.sacredheart.edu/acadfest/2022/all/76/3 Rony Kampalath, MD. Breast Pain and Your Menstrual Period: Is It Normal?. https://www.verywellhealth.com/breast-pain-and-your-menstrual-period-4298414 Hightower M. Effects of exercise participation on menstrual pain and symptoms. Women Health. 1997;26(4):15-27. doi: 10.1300/j013v26n04_02. PMID: 9525266.5 Roeh A, Lembeck M, Papazova I, Pross B, Hansbauer M, Schoenfeld J, Haller B, Halle M, Falkai P, Scherr J, Hasan A. Marathon running improves mood and negative affect. J Psychiatr Res. 2020 Nov;130:254-259. doi: 10.1016/j.jpsychires.2020.08.005. Epub 2020 Aug 15. PMID: 32854076.

After months of relentless training, numerous sacrifices, and pouring your heart and resources into preparing for the marathon, a sudden twist of fate hits you like a thunderbolt. Your period decides to make an uninvited appearance on the very day of the event—or perhaps even a day or two before. Now, what would you do?
Needless to say, it’s uncomfortable. When I began joining running events in 2022, fate had a wild sense of timing—almost every event coincided with the first day of my period. Crazy syncing of the calendar.
If it’s difficult to deal with women on ordinary days, just imagine...

Is It Okay to Run While on Your Period?—and Other Challenges Faced by Women and Girls in Sports and Physical Activities

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