Menstrual Cycle Can Affects Your Running
Consider the following scenario: Your training schedule includes a weekly track or hill workout. One week, you hit your workout targets right on. You are brimming with confidence. The following week, the identical workout is awful with no apparent reason why. You feel bewildered and discouraged.
Knowing where you are in your menstrual cycle can provide valuable insight into your performance. Let's examine why and how to use this knowledge to your training and racing advantage.
The menstrual cycle is comprised of three phases. During the Follicular Phase (Days 1-14), estrogen levels are low, except for a spike near Day 14. Ovulation begins on Day 15. The Luteal Phase (Days 16-28) is marked by relatively high but stable estrogen levels. Also, progesterone levels peak, inducing a much-higher-than-normal breathing rate during exercise.
Not only does estrogen level affect your cycle, it also impacts what type of fuel is available for working muscles and consequently what type of workout you will find easier to complete.
Low estrogen levels are conducive to breaking down glycogen for quick energy. High estrogen levels favour fat burning and lower lactic acid levels. Many women find that during Days 4-15 (corresponding with low estrogen levels) high intensity runs are easier to complete, with lower heart rates and breathing rates (less perceived exertion). These conditions are ideal for hard running and racing.
In contrast, many women find that hard running during Days 16 - 28 is very difficult, as the utilization of fat for fuel is better suited for lower intensity workouts. Consequently, your long runs at an easier pace are sustainable.
To quote coach and columnist Jenny Hadfield: "Female runners train differently than men. It may look the same on paper, but female runners are constantly ebbing and flowing through the phases [and hormones] of each cycle. It's not better or worse, it's just different. Every month we push through low points in our cycle, which help us develop mental skills that comes in handy for racing. Women have an inherent pain threshold that allows for pregnancy and labor. So, although it seems like a grim sentence, good things come from the harder times of the month. All those tools can be used effectively in training and racing!"
With your understanding how your body utilizes fuel from phase to phase, how can you take advantage of your cycle to make training easier and improve performance?
The symptoms and their intensity vary widely from woman to woman and from cycle to cycle. It is critical to determine how your running is affected by your menstrual cycle.
· Make note in your training log (all the more reason to keep one if you aren't already!) of where you are in your cycle, along with a subjective rating (from 1 to 10) of your perceived exertion for the workout.
· After a few months, your own personal pattern will become evident. It may be identical to the typical pattern as described earlier, or it may differ. The important thing is that it is how your cycle affects your training.
· Plan your training and racing schedule taking into account your cycle. Schedule easier low intensity weeks during lower energy phases. Schedule harder training and races during your high energy weeks.
This does not mean that you need to abstain completely from tough workouts during lower energy weeks. In this case, run these workouts based upon perceived exertion rather than adhering to workout target times.
Get Mother Nature on your side. Adjusting your training around your cycle will help make training easier, bolster confidence and improve your running performance.
Knowing where you are in your menstrual cycle can provide valuable insight into your performance. Let's examine why and how to use this knowledge to your training and racing advantage.
The menstrual cycle is comprised of three phases. During the Follicular Phase (Days 1-14), estrogen levels are low, except for a spike near Day 14. Ovulation begins on Day 15. The Luteal Phase (Days 16-28) is marked by relatively high but stable estrogen levels. Also, progesterone levels peak, inducing a much-higher-than-normal breathing rate during exercise.
Not only does estrogen level affect your cycle, it also impacts what type of fuel is available for working muscles and consequently what type of workout you will find easier to complete.
Low estrogen levels are conducive to breaking down glycogen for quick energy. High estrogen levels favour fat burning and lower lactic acid levels. Many women find that during Days 4-15 (corresponding with low estrogen levels) high intensity runs are easier to complete, with lower heart rates and breathing rates (less perceived exertion). These conditions are ideal for hard running and racing.
In contrast, many women find that hard running during Days 16 - 28 is very difficult, as the utilization of fat for fuel is better suited for lower intensity workouts. Consequently, your long runs at an easier pace are sustainable.
To quote coach and columnist Jenny Hadfield: "Female runners train differently than men. It may look the same on paper, but female runners are constantly ebbing and flowing through the phases [and hormones] of each cycle. It's not better or worse, it's just different. Every month we push through low points in our cycle, which help us develop mental skills that comes in handy for racing. Women have an inherent pain threshold that allows for pregnancy and labor. So, although it seems like a grim sentence, good things come from the harder times of the month. All those tools can be used effectively in training and racing!"
With your understanding how your body utilizes fuel from phase to phase, how can you take advantage of your cycle to make training easier and improve performance?
The symptoms and their intensity vary widely from woman to woman and from cycle to cycle. It is critical to determine how your running is affected by your menstrual cycle.
· Make note in your training log (all the more reason to keep one if you aren't already!) of where you are in your cycle, along with a subjective rating (from 1 to 10) of your perceived exertion for the workout.
· After a few months, your own personal pattern will become evident. It may be identical to the typical pattern as described earlier, or it may differ. The important thing is that it is how your cycle affects your training.
· Plan your training and racing schedule taking into account your cycle. Schedule easier low intensity weeks during lower energy phases. Schedule harder training and races during your high energy weeks.
This does not mean that you need to abstain completely from tough workouts during lower energy weeks. In this case, run these workouts based upon perceived exertion rather than adhering to workout target times.
Get Mother Nature on your side. Adjusting your training around your cycle will help make training easier, bolster confidence and improve your running performance.
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