Train With Your Cycle, Not Against It

Running isn’t just about hitting the pavement and logging miles — it’s about tuning into your body and finding a routine that works with you. For women, one of the most powerful ways to do that is by understanding your menstrual cycle.

Throughout your cycle, your hormone levels naturally rise and fall — and these shifts can impact how you feel day to day. From energy and motivation to recovery and performance, these hormonal changes are worth paying attention to. By learning to work with these natural fluctuations, you can build a running routine that feels more supportive, effective, and sustainable.

Let’s look at the four key phases of your cycle and how they influence the way you train:

1. Menstrual Phase

This is the phase when your period starts, typically lasting from Day 1 to Day 5. You may feel lower in energy, crampy, or simply not up for intense workouts — and that’s totally normal. Gentle walks, stretching, or complete rest can support your body best during this time.

2. Follicular Phase

Following your period, estrogen begins to rise, boosting energy, focus, and muscle-building potential. This is your body’s “green light” phase — great for trying new workouts, building endurance, or increasing intensity.

3. Ovulation Phase

Around mid-cycle, you may feel stronger, faster, and more coordinated. Ovulation is a great time to go for performance goals or push a little harder. Just be cautious — increased joint laxity during this time may slightly increase injury risk, so make sure to warm up well.

4. Luteal Phase

As progesterone rises post-ovulation, your body might feel heavier, bloated, or less motivated. During this time, scale back the intensity, focus on recovery, and stay hydrated. This is where low-impact workouts and rest days really shine.

Note: Everyone’s cycle is different. These phases are just a guide — your personal rhythm might not follow a textbook pattern.

Why This Approach Works

This approach respects your body’s shifting needs, supports long-term consistency, encourages recovery, and avoids overtraining. It also promotes greater self-awareness in your fitness journey by helping you tune into what your body is telling you throughout the month.

You don’t have to track obsessively. Just start noticing how you feel week by week and adjust accordingly. Your body is already giving you clues, all you need to do is listen. Training with your cycle, not against it, is about aligning your fitness journey with your body’s natural rhythm — a powerful and empowering approach to becoming a more intuitive runner.