News
Running With Period : Let’s Hear From The Expert
by
Adira Editorial
on
Mar 03, 2022
During those five days, even the most active woman may feel less energetic. Bloating, cramping, and irritability don’t pair well with a fitness routine. Running during your period is often discouraged. Let’s hear Dr Rajat Chauhan’s perspective.
Do You Think Women Stop Training During Their Periods?
There is no one-size-fits-all. Having said that, most can carry on being physically active and playing sports even during periods. The ones who might consider a short break are the ones who have pains along with their periods. Staying physically active reduces these symptoms. The simple answer is, your period doesn’t have to stop you from moving—unless your body needs the rest.
In Your Opinion, What Is The Best Way To Deal With Bloating And Cramping?
I’m not an obstetrician-gynaecologist, but since most of my clients are women, my experience shows that staying active helps manage symptoms. It has been repeatedly demonstrated that folks who are physically active have a higher pain threshold and can tackle pain better. We have to keep moving those limbs. Now we know for a fact that bed rest isn’t a great idea. It’s about proactive rest, if at all.
Does Period Affect Running Performance?
As I said earlier, it’s not the same for all. In some cases, it doesn’t matter at all, but some are affected for a day or two based on the symptoms they feel during periods. The best way to tackle it is not to push yourself as hard as you would otherwise, and that can be a comfortable experience.
Any Advice To Women Who Might Be Running With Period During A Marathon?
I don’t recommend using hormones to suppress your period during a marathon. Stick to what you’ve practised—even if that includes adapting for your period. If you have tackled periods 3-4 times while building up to the marathon, it’ll hold you in good stead during the marathon. Regular physical activity reduces bloating and cramps and can help normalise your cycle.
During periods, don’t push as hard as you otherwise would in running. Once you get used to this, over a few months, you’ll be able to get as good results in running even during periods. Now during the marathon, just put into practice what you have become very comfortable with.
In General, What’s Your Advice To Women About Staying Healthy & Fit?
Women are at the heart of every community. Taking care of your body is one powerful way to care for everything else, too. Contrary to what ladies could have been told throughout their lives, their actions will define society. It might take a bit of time, but it will start showing soon in society. Whether for yourself or your community, your wellness matters—and it can inspire others, too. Get moving. Society will move with you.
You’ve focused so much on caring for everyone else that you’ve neglected yourself. Now get moving. Prioritise yourself over everyone else and don’t feel guilty about it. Caring for yourself is the first step to caring for others. Your strength starts with your well-being, especially your loved ones. Inspire and motivate them to move a lot more, too. That’ll change society.
Always remember that strength training is very important, even though in our society walking or running is the big exercise everyone keeps talking about. If you don’t have the strength and you go walking or running, you’ll soon get hurt. You’ll have injuries that folks sitting on the couch wouldn’t have. Get stronger. I have come up with a simple exercise program that progresses slowly week to week.
How Can A Woman Start A Fitness Regime?
Just remember to work on baby steps. But keep pushing slightly more every time. Fitness isn’t just about appearance—it’s about feeling stronger and more energetic in your body. Don’t focus on the weighing scale; instead, focus on how your body feels—stronger, lighter, and more energetic. Since muscle is heavier than fat and exercising will help you gain muscle and lose fat, you might not lose weight. But you’ll be fitter. You’ll lose a few inches around your waist.
Eat balanced, nourishing meals instead of following every new fad diet. I suggest 3 basic rules. Breakfast is a very important meal. Eat well. Reduce carbohydrate and sugar content. Increase fruits, fats and proteins. Yes, you read that right. Fat. Dietary fat isn’t the same as body fat—’ fat’ can be misleading in this context. Fat, per gram, gives you more energy and lasts a lot longer than the same amount of carbohydrates. So, without eating too much and gaining weight, you are catering to your energy needs which will increase with being active. Becoming more active will lead to increased metabolic rate, i.e. burn rate at which energy is consumed. So don’t diet, please.
Second, during lunch, cut down on rice and have more vegetables and salads. Have a fistful of dry fruit snacks twice a day. Third, have dinner at least 2 hours before sleeping. Go for a short walk, 10-15 minutes after your dinner.
At the end of the day, remember to keep smiling. Once you have that smile on, your results with being active and exercising will improve.
Dr Rajat Chauhan is a sports medicine doctor and ultra-marathoner who has trained many men and women to achieve their fitness & running goals.
This article is brought to you by ADIRA, a brand that offers innovative, comfortable and empowering innerwear products for women. Adira's standout products are its USA Patented Period Panties that make you stay active and confident during your period, without worrying about leaks or stains.
Shop all Adira essentials including period panties for an extra 10% off using code "FREEFROMSTAINS"
