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How to Train Comfortably on Your Period: Tips for Active Women
For many athletes, the arrival of a period doesn’t mean pressing pause. It means adjusting, listening to your body, and training smarter. The truth is, you can keep performing at a high level during your cycle. With the right approach, your period can become just another phase of your training plan, not an obstacle.
Listen to Your Body
Your energy, endurance, and strength can shift across your cycle. During your period, you might notice a drop in stamina or a bit more fatigue. That’s okay. Adjust your training load if needed. You can swap high-intensity days for technique work, active recovery, or mobility training.
Gear That Works With You
Comfort and protection are key. Choose gear that’s designed to move with your body while providing dependable leak protection.
- Leakproof underwear: Built-in absorbent layers mean no pads shifting mid-run or mid-lift.
- Moisture-wicking fabrics: Keep skin dry to reduce chafing.
- Supportive activewear: A good sports bra and properly fitted bottoms go a long way.
Fuel and Hydrate Wisely
Your body needs more iron and hydration during your period.
- Hydration: Increase water intake, especially if training outdoors or in heat.
- Nutrition: Focus on iron-rich foods (leafy greens, lean red meat, lentils) and complex carbs for steady energy.
Warm-Up with Extra Care
Cramps and muscle tightness can make jumping straight into intense movement uncomfortable. Add a few extra minutes of dynamic warm-up to get blood flowing and reduce stiffness.
Mindset Matters
Some days, training might feel harder. Remind yourself: showing up and moving is a win in itself. Your cycle is a natural part of your performance journey, not something to hide or feel limited by.
