How your menstrual cycle affects your running & nutrition
Let’s talk about something most running plans leave out: your menstrual cycle.
As a nutrition coach and a woman who runs, I’ve learned how closely our hormones and our performance are connected. Whether training for a marathon or enjoying your weekly long runs, understanding your cycle can help you fuel smarter, train better, and recover faster.
If you’ve ever felt like some weeks you’re flying and other weeks everything feels 10 times harder – you’re not imagining it. Your hormones are doing their thing. And that’s okay.
Here’s how your cycle might affect your running and what you can do about it.
First, a quick cycle refresher…
A typical menstrual cycle lasts around 28 days, although anywhere from 24 to 35 is considered normal. It’s made up of four phases:
Menstrual phase (day 1–5): your period.
Follicular phase (day 1–13): from your period to ovulation.
Ovulation (around day 14): when an egg is released.
Luteal phase (day 15–28): after ovulation, leading to your next period.
Everyone experiences their cycle differently, so the key is to get to know yours. But here are some general patterns that can help you adjust your training and nutrition.
Menstrual phase (your period)
What’s happening: Hormones are at their lowest. You may feel low in energy or get cramps, bloating, or headaches.
Running tips:
Don’t feel guilty if you need to take things down a notch. Gentle runs, walking, or rest days are all completely valid.
If you’re up for it, running can help relieve cramps for some women.
Nutrition tips:
Focus on iron-rich foods (especially if you have a heavy period): leafy greens, red meat, lentils, and tofu.
Add vitamin C (like peppers or oranges) to help absorb iron.
Hydrate more – blood loss can lead to dehydration.
Follicular phase (post-period → ovulation)
What’s happening: oestrogen is rising, and energy levels tend to increase.
Running tips:
This is a great time to push your training - intervals, long runs, and tempo sessions often feel more doable.
You might feel more motivated and mentally upbeat.
Nutrition tips:
Your body is using carbs more efficiently now – ideal for performance.
Try to get a mix of protein and complex carbs post-run to build and repair muscle.
Ovulation (around mid-cycle)
What’s happening: oestrogen peaks, and you might feel your strongest. For some, this is when they hit PBs.
Running tips:
Energy levels are high, but be mindful that ligaments can be looser, which may increase injury risk. Make time for mobility and stability work.
Nutrition tips:
Anti-inflammatory foods can help manage ovulation-related discomfort: berries, oily fish, turmeric, and ginger.
Keep protein intake steady to support muscle and recovery.
Luteal phase (post-ovulation → before period)
What’s happening: Progesterone rises, leading to fatigue, cravings, and changes in mood or digestion.
Running tips:
You might feel slower or less motivated. That’s normal!
Stick with steady-state runs or recovery jogs if intensity feels tough.
Nutrition tips:
Cravings? You're not weak – it's hormones. Try to honour hunger with wise choices (e.g. a banana and peanut butter instead of a chocolate bar).
Increase magnesium-rich foods (dark chocolate, spinach, nuts) to support mood and reduce bloating.
Bump up calories slightly if you’re than usual – your metabolism rises during this phase.
Listening to your body is a strength.
There’s no “perfect” way to train with your cycle – it’s all about tuning in and adjusting when needed. Some months you’ll breeze through; others might need a bit more TLC. That’s all part of being a woman who runs.
If you’re curious about tracking your cycle more closely and adapting your nutrition, I can help. I offer 1:1 consultations and running-specific nutrition plans designed around you, your body, and your goals.
Want to learn more?
Download my free guide: ‘Cycle-aware eating for female runners' – a simple week-by-week breakdown to help you confidently fuel your runs.
And if you ever catch yourself thinking, ‘Why does running feel harder this week?’ – check your calendar. Your body’s trying to tell you something.
With you every step,
Lucy x
Sources used
Network Health Digest – Nutrition and Menstruation
NHD_CPD_Vol_13.07_menstruation.pdf
NHS – Periods Overview
https://www.nhs.uk/conditions/periods/
Girls Gone Strong – Should I change my Exercise/Nutrition based on my Menstrual Cycle?
