Have you ever planned your long run around your period, or cut a run short because you were worried about leaking? Maybe you've finished a race more aware of your shorts than your split times. If so, you're in very good company.
Running on your period is completely safe, and many runners find it actually helps with cramps and low mood. The trick is wearing something you can forget about. In this guide we'll cover what makes the best period pants for running, our top picks for different distances and flows, and practical tips for training and race day.
At NIXI Body we design sporty leakproof underwear for active women, and we're proud to have been voted Women's Running Magazine's Period Underwear of the Year five times. Runners are some of our most honest testers, and their feedback has shaped every pair we make.
Why Running on Your Period Can Feel Tricky
Running is repetitive and relentless. Thousands of strides, each one landing with force, put period products to a real test, especially over longer distances.
The frustrations runners share with us most often are:
-
Pads that shift or bunch after the first few kilometres
-
Chafing from wings, adhesive or damp fabric
-
Tampons that feel uncomfortable or need changing mid-run
-
No toilets on long countryside routes
-
Bladder leaks from the constant impact, especially later in a run
A common story we hear goes like this. A runner has a small leak on a long run, feels mortified and starts planning every route around toilets. Within weeks, running has gone from her favourite stress relief to a source of stress. Good period pants are often the thing that breaks that cycle.
What to Look for in the Best Period Pants for Running
Here's what really matters when you're choosing period underwear for runners.
1. Stays Put, Mile After Mile
Your period pants need to sit exactly where you put them from the first stride to the last. Look for a sporty cut with soft, wide edges that won't roll, creep or dig in, whether you run in shorts or leggings.
2. Absorbency Matched to Your Distance
A 5K on a light day needs very different protection from a half marathon on your heaviest. Choose absorbent pants for longer runs and heavy days, and lighter styles for shorter sessions or the start and end of your period.
3. Breathable, Moisture-Wicking Fabric
Sweat and damp fabric are the main causes of chafing. Breathable layers that draw moisture away from your skin keep you fresh and comfortable, even on warm days.
4. A Smooth, VPL Free Finish
Running leggings and lycra shorts show everything. Bonded, seamless edges keep your period pants discreet and VPL free, so they feel like your favourite running knickers.
5. Protection for Bladder Leaks
The impact of running puts pressure on your pelvic floor, and light bladder leaks are very common among runners of every age and ability. Choosing leakproof underwear that handles both periods and bladder leaks means one less thing to think about. We've written a full guide to managing bladder leaks whilst running if this is something you experience.
Our Top Picks: The Best Period Pants for Runners
Our top pick for running is the Susie, with two alternatives for lighter days and longer distances.
The Susie: Our Top Pick for Running
Our award-winning Susie is a mid-rise style that holds up to three tampons' worth. It stays put mile after mile without rolling or rubbing, making it our number one choice for runners, from tempo runs and intervals to everyday training on medium flow days.
The Coni: Best for Light Days and Shorter Runs
The Coni is a sporty high-waisted knicker that holds up to two tampons' worth. The higher waist sits smoothly under running tights and gives a lovely supported feel, making it perfect for parkrun, easy runs and the lighter days of your cycle.
The Carla: Best for Long Runs and Race Day
For long runs, half marathons and marathons, the Carla holds up to four tampons' worth and features our most advanced anti-leak technology. Its high-leg cut gives total freedom of stride, and it was voted the Best Period Underwear of 2026 by the Telegraph.
6 Tips for Running on Your Period
1. Test Everything on a Training Run
The golden rule of running applies here too: nothing new on race day. Try your period pants on a long training run so you know exactly how they feel and how long they last.
2. Adjust Your Effort to Your Cycle
Some runners feel strong during their period, while others feel flat for a day or two. Track your cycle and give yourself permission to swap a hard session for an easy run when you need to.
3. Hydrate Smartly
Keep drinking steadily through the day, but avoid a large drink in the half hour before you head out. This keeps you hydrated while reducing pressure on your bladder.
4. Look After Your Pelvic Floor
A few minutes of pelvic floor exercises each day can make a real difference to bladder leaks over time. If leaks continue, a pelvic health physiotherapist can help.
5. Plan Race Day Logistics
For longer races, wear your heaviest absorbency and pack a fresh pair and a wet bag in your kit bag for after the finish line.
6. Protect Against Chafing
Anti-chafe balm on the inner thighs and along waistbands works brilliantly alongside breathable period pants, especially in warm weather.
When to Speak to Your GP
Most runners can train right through their periods. Do speak to your GP if your periods are very heavy, last longer than seven days, cause severe pain or leave you feeling dizzy, breathless or exhausted. Heavy periods can lead to low iron, which has a big effect on running performance and is easy to test for.
Conclusion
Your period doesn't have to dictate your training plan. With period pants that stay put, match your distance and keep you dry and chafe free, you can focus on your pace, your breathing and the joy of the run. Test them in training, listen to your body and look after your pelvic floor.
From your first parkrun to your next marathon, every kilometre is yours to enjoy.
Ready to Run Without the Worry?
Our award-winning leakproof underwear is made to keep up with you. Shop NIXI Body period pants here and find your perfect running pair.
Our top pick for runners: Shop the Susie here.
Training for something big? Explore our heavy absorbency range for long runs and race day.