Run with your flow: How tracking your cycle can boost your performance

Ever wonder why some days you feel like you can run for miles, while on other days you can barely make it out the door? It’s not all in your head, it’s actually connected to your menstrual cycle! By learning to track your cycle and adjust your running routine to fit your body’s natural rhythm, you can make your workouts more enjoyable and effective.

So, let’s break it down. Your cycle is made up of four phases: the menstrual phase, follicular phase, ovulation, and luteal phase. Each phase brings hormonal changes that affect your energy, endurance, and recovery. Let’s start with the menstrual phase, the days when you’re on your period. Hormone levels are at their lowest during this time, and you might feel more tired or less motivated. But this doesn’t mean you need to stop running! Some light, easy runs, or even taking a few rest days, can be a great way to listen to your body and recharge.

Once your period ends, you enter the follicular phase, where your energy starts to rise, thanks to increasing estrogen levels. You will probably feel strong and ready to take on more challenging runs, whether it’s speed work or long distances. This is often the best time to push yourself a bit harder and enjoy the benefits of higher energy levels.

Midway through the cycle, around day 14, you hit the ovulatory phase, where estrogen peaks, and you will most likely feel your strongest. This is the perfect time to go for those high-intensity workouts or set new running goals. You might feel a surge of confidence and strength, so it’s a great opportunity to take advantage of this hormonal boost and really challenge yourself.

After ovulation, you move into the luteal phase, where progesterone rises, and energy levels may start to drop. During this phase, you might feel more sluggish or fatigued, and that’s completely normal. Instead of trying to push through, it’s a good idea to focus on easier runs, gentle training, or even prioritizing recovery. Listening to your body during this time can help prevent burnout and injury, allowing you to maintain a healthy, sustainable running routine.

So, why track your cycle? The biggest benefit is understanding your body’s natural rhythm and working with it, not against it. By doing so, you can reduce frustration on low-energy days and maximize your performance when you’re feeling strong. Instead of thinking something is wrong when you’re struggling, tracking your cycle helps you see the connection between your body’s hormonal shifts and how you feel on your runs.

Getting started with cycle tracking is simple. There are plenty of apps (and even your watch) that make it easy to log the start of your period and predict the different phases of your cycle. These apps can help you track how your body feels each day, so you can better plan your runs. You can also listen to your body’s cues: some women may feel great during their period, while others might thrive in the luteal phase. Tracking helps you tailor your running routine to fit your unique rhythm.

Once you’re in tune with your cycle, planning your workouts becomes easier. Save your high-intensity sessions or longer runs for the follicular and ovulatory phases, when your energy levels are at their highest. When you enter the luteal or menstrual phases, focus on lighter runs or even take a few rest days. It’s all about balance: pushing when your body is ready and resting when it’s time to recharge.

In the end, learning to track your cycle and align your running with it can be a game-changer. You’ll feel more in control of your training, reduce frustration, and give your body the care it needs to thrive. So, grab a tracking app, tune into your body, sync your runs, and always FeedtheRunner for peak performance all month long!