THIS ARTICLE HAS BEEN MEDICALLY REVIEWED BY DOCTOR AND ADIDAS RUNNERS LONDON COACH KAROLINA JAGIELKA
Let’s be real, running on your period can feel like a hassle. Whether you're squeezing in a casual jog or gearing up for race day, dealing with cramps, fatigue, and bloating is the last thing you want.
However, here’s the good news: running can actually help reduce period symptoms, boost your mood, and keep you feeling strong throughout your cycle.
With the right approach, your period won’t slow you down. Here’s how to make running on your period work for you.
Work With Your Cycle, Not Against It
Your energy levels fluctuate throughout your cycle, so it helps to adjust your training accordingly. If you feel sluggish in the first few days, take it easy with shorter runs or recovery sessions.
Around ovulation, you might feel stronger—perfect for speed workouts or long runs. The key? Be flexible. Some days you’ll feel unstoppable, and other days might call for a lighter session. That’s normal!
Find the Best Period Product for You
The last thing you want mid-run is discomfort or leaks. Menstrual cups, like Ruby Cup, offer up to 8 hours of protection, so you won’t have to stress about toilet breaks. Unlike tampons, they won’t cause dryness, and unlike pads, they won’t lead to chafing.
Whatever you choose—cup, or period underwear—test it on a training run before race day to make sure it works for you.
Not sure yet? Read our guide on menstrual cups and their pros and cons.
Stay Hydrated & Fuel Smart
Your period can lead to dehydration and difficulty sleeping, making you feel more tired than usual. Keep your energy up by:
- Drinking plenty of water before, during, and after your run.
- Eating iron-rich foods like spinach, and lentils.
- Adding magnesium and potassium (think bananas and nuts) to help with cramps and muscle recovery.
Wear What Feels Good
Comfort is key when running on your period. Stick to light fabrics, wear a supportive sports bra (especially if your chest feels extra sensitive), and opt for a waistband that won’t dig in if you’re bloated. Looking and feeling good = running well.
Wearing comfortable period care is just as important. The last thing you want is leaks or discomfort mid-run. Ruby Cup offers top-rated menstrual cups and period underwear for running, as reviewed on Trustpilot, giving you reliable, comfortable protection so you can focus on your miles—not your period.
Want to learn more? read more about how reliable are menstrual cups on our article How reliable is my menstrual cup?
Use Movement to Your Advantage
Running actually helps with period cramps, bloating, and mood swings because it increases blood flow and releases endorphins. That said, don’t force a tough session if you're feeling wiped out—easy miles, yoga, or a walk are great alternatives. Listen to your body.
Race Day?
If your period lands on race day, no worries—just plan ahead:
- Wear a period product you’ve tested during training.
- Stick to familiar fuel to avoid unexpected stomach issues.
- Make sure to warm up beforehand to help relieve tension
Your period doesn’t have to hold you back from achieving your running goals.
By choosing the right menstrual care, adjusting your training, and listening to your body, you can run with confidence—no matter where you are in your cycle. Ruby Cup is here to support you every step of the way, so you can focus on what truly matters: your run.
Finally, remember that choosing Ruby Cup means fighting period poverty by proving someone without access to safe period products to a Ruby Cup! Read more about our donations on our article about period poverty.
