Training for a Marathon: How to Sync Your Training Plan with Your Menstrual Cycle
Training for a marathon is a challenge for anyone but through fluctuating hormones in to the mix and it can get a whole lot harder.
Many women may not realise how closely their cycle impacts their physical performance, energy levels, and recovery time during training. In fact, understanding how to align your marathon training with your menstrual cycle can be a game-changer, helping you optimise your training and keep your pace during every phase.
How To Sync Your Cycle & Training Plan
The menstrual cycle consists of four main phases: menstruation aka when you're on your period, the follicular phase, ovulation and luteal phase. Each phase has distinct physical effects on your body, and by syncing your training plan with these changes, you can boost performance, reduce fatigue, and even prevent injury.
Let’s break down how to approach training during each phase of your cycle.
Menstruation Phase (Days 1-5) - Rest and Recovery
When you're on your period, oestrogen and progesterone levels are at their lowest, which can lead to lower energy (and sometimes lower mood!). While this can be a challenging time for training, exercise can actually be helpful for reducing pain and bloating - but it's a good idea to take it a little 1slower and be kind to yourself!
How To Adapt Your Training During Your Period
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Focus on Recovery: This is your body’s natural rest period. Taking it easy during this time can actually improve long-term performance and prevent burnout.
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Mental Clarity: Some women find that the beginning of their period allows them to clear their minds and refocus on their goals.
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Light Activity: Consider low-impact workouts, such as walking, yoga, or easy-paced cycling. Focus on recovery instead of intensity during these days.
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Listen to Your Body: If you feel too fatigued, skip your workout. It's important to honour your body's signals and give yourself permission to rest.
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Follicular Phase (Days 1-14) - Energy and Building Strength
The follicular phase technically begins on the first day of your period and lasts until ovulation. Once your period finishes, oestrogen levels start to rise, peaking right before ovulation. Oestrogen is a hormone known for boosting muscle recovery and endurance, and it can also improve cardiovascular performance. This means you may feel stronger, more energised, and ready to take on more intense workouts!
How To Adapt Your Training During Your Follicular Phase
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Improved Endurance and Strength: With rising oestrogen levels, your body is better equipped for endurance training, such as long runs, intervals, and speedwork.
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Faster Recovery: Oestrogen helps in tissue repair, meaning your muscles recover faster after tough sessions. This is great for high-intensity training and strength training.
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Better Pain Tolerance: You may experience less discomfort in this phase, making it a good time to push yourself harder
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Mix Things Up: Focus on building mileage and endurance while taking advantage of peak performance periods. Incorporating cross-training like cycling or swimming can also be beneficial to keep things fresh and engaging.
Ovulation Phase (Days 14-16) - Peak Performance
Ovulation occurs around the middle of your cycle and is when oestrogen is at its highest. At this time, you may feel a surge of energy and heightened physical performance. Your muscles are at their peak strength, and recovery is fast. This phase is often considered the best time for optimal athletic performance.
How To Adapt Your Training During Ovulation
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Go For Gold: With elevated oestrogen levels, your body can handle intense exertion. This is the ideal time for race-paced runs, hill sprints, and long tempo sessions. Your body is primed to perform at its best.
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Make The Most Of Increased Oxygen Uptake: Studies show that during ovulation, your cardiovascular system is at its most efficient, which can lead to improved endurance and reduced fatigue. Consider scheduling your longest run of the week during ovulation, as you’ll likely feel the most energetic.
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Be Careful With Your Joints: Some women experience joint instability during ovulation due to changes in hormone levels, which could increase the risk of injury. It's essential to warm up thoroughly and pay attention to your form during high-impact activities.
Luteal Phase (Days 17-28) - Managing Fatigue and Recovery
The luteal phase follows ovulation and lasts until the start of your period. During this phase, progesterone levels rise, leading to potential shifts in energy and mood. You may notice that your body starts to feel more fatigued, and recovery times can take longer. It's also common for women to experience bloating or water retention during this phase.
How To Adapt Your Training During Your Luteal Phase
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Focus On Mindset: Despite feeling more fatigued, many women report a sense of determination in the luteal phase. It’s a good time to focus on mental toughness and endurance, even if physical performance isn't at its peak.
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Decrease Intensity: Instead of pushing for intense runs or sprints, focus on longer, steadier runs with lower intensity. This is a good time to prioritise building aerobic endurance without the need for speed work.
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Prioritise Recovery: Focus on good sleep, proper hydration, and active recovery days such as yoga or light cross-training.
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Strength Training Focus: It’s also a great time to work on strength training that doesn’t put too much strain on your body, focusing on functional exercises that build long-term resilience.
Training for a marathon while aligning your plan with your menstrual cycle can help you maximise your performance, avoid injury, and help you feel more in control of your progress! So, listen to your body, embrace the natural rhythm of your cycle, and enjoy the process of preparing for race day!