A Runner's Guide to Navigating the Pre-Menstrual Cycle Fatigue:
Day 985 Run Streak
August 13, 2023
“The most challenging week with keeping my run streak going occurs every month. It’s the last week leading up to the monthly cycle. Ugh, that heavy-legged feeling, fatigue, muscle pains, and low motivation…it's a freaking struggle every month! Sometimes I wait til the evening so I can at least look forward to the sunset. Whatever works, I push through… Happy Sunday!
Countdown to 1000!
Every woman knows the feeling: that week before your monthly cycle arrives, when you're hit with an overwhelming sense of fatigue that makes even the thought of going for a run seem like an insurmountable challenge. You're not alone – many women experience this phenomenon, and understanding why it happens can make it easier to manage. into the science behind pre-menstrual fatigue, explore its effects on motivation and energy levels for running, and discuss strategies to keep your run streak alive while being kind to yourself.
The Hormonal Roller Coaster:
Blame it on hormones! The menstrual cycle is a complex interplay of hormones, and as your body prepares for menstruation, levels of estrogen and progesterone fluctuate. These hormonal shifts can lead to a range of physical and emotional changes, including fatigue. Estrogen, known for its uplifting effects, takes a temporary dip, while progesterone rises. This hormonal tug-of-war can leave you feeling drained and sapped of energy.
Motivation and Energy Drain:
As your body readies itself for menstruation, the drop in estrogen can have a notable impact on your mood and motivation. It's not uncommon to feel a dip in your usual enthusiasm and drive, which can make maintaining a run streak particularly challenging. The brain's reward pathways, influenced by hormonal changes, might not respond as strongly to the usual satisfaction and enjoyment you get from running. This can contribute to a lack of motivation and energy to lace up your sneakers.
The Power of Awareness:
Acknowledging and understanding these hormonal shifts can be a game-changer. Being aware that your fatigue and lowered motivation are not a result of laziness or lack of dedication can help you approach your runs during this time with a kinder perspective. Remember, it's not about pushing yourself to the limit; it's about nurturing your body through a natural phase.
Strategies for Navigating Pre-Menstrual Runs:
Listen to Your Body: Pay attention to how your body feels during this phase. If you're experiencing extreme fatigue, it's okay to adjust your running routine. Consider lighter runs, shorter distances, or even rest days.
Embrace Gentle Activities: Engage in gentler exercises, such as yoga, stretching, or walking, to keep your body active without overexerting yourself.
Prioritize Rest: Recognize that your body might need extra rest during this time. Adequate sleep and relaxation can help recharge your energy levels.
Set Realistic Goals: Modify your running goals for this phase. Set achievable targets that align with your energy levels and avoid setting yourself up for disappointment.
Practice Self-Compassion: Be kind to yourself. Acknowledge that your body is going through a natural cycle, and it's okay to give yourself permission to take it easy.
Pre-menstrual fatigue is a normal part of a woman's monthly cycle, and it's no surprise that it can impact your motivation and energy for running. By understanding the hormonal changes at play and practicing self-awareness, you can navigate these times with greater ease. Adjust your running routine, embrace gentler activities, and most importantly, be compassionate toward yourself. Remember, your run streak is a reflection of your dedication and resilience, regardless of the challenges your body may throw your way.
