How Your Menstrual Cycle Can Influence Training

Your body changes throughout your cycle, explains Head Coach Georgie Weir. Learn how to adapt your training and make every run work for you.

Hormones can influence everything from energy to recovery, says Head Coach Georgie Weir. Understanding these changes can help you train with confidence at every stage of life.

For many women, energy levels, sleep, recovery and mood naturally fluctuate throughout their menstrual cycle. Some weeks you may feel strong and capable of pushing hard, while at other times the same session can feel much more difficult.

Learning to recognise these patterns can help you train more effectively and show yourself a little more grace when things don't feel easy.

Training through perimenopause and menopause

As women move through perimenopause and menopause hormonal changes can start to affect training in different ways, including:

·       Disrupted sleep

·       Increased fatigue

·       Slower recovery

·       Changes in body composition

·       Fluctuating motivation

·       Hot flushes during or after exercise

It can be frustrating when your body no longer responds the way it once did, but understanding these changes can help you adjust your expectations and your training.

Listening to your body

The key is learning to work with your body rather than fighting against it. Here’s how:

·       Prioritise recovery and sleep

·       Adjust your training when needed

·       Focus on consistency rather than perfection

·       Be kind to yourself when energy levels fluctuate

Your running journey will evolve over time. Success comes from adapting and continuing to move in a way that supports your long-term health and wellbeing.

Want more expert training advice? Find the best running content here.