Go easy on yourself

Your mental game plays a major role in how you run. Cut yourself some slack if you’re not feeling your best – it’s your hormones, not your willpower.

“If you feel like workouts are harder in the second half of your cycle, you’re not imagining it,” says DePasquale. “Cramps, fatigue, and pain will all make perceived effort higher.” 

So acknowledge that you likely won’t feel your best, but try not to dwell on it. And if you’re heading out for a run but just aren’t feeling up to it, don’t force yourself to suffer through.

“Take a rest day,” says Dr Perkins. “You can even plan to walk on menstrual days so you are not disappointed when you are not able to do more.” 

Don’t ignore your pain

As women, we tend to pride ourselves on our truly badass pain tolerance. And it’s no joke – research has shown that women actually have a higher pain threshold than men. But that doesn’t mean there’s glory in repeatedly pushing through excruciating pain. 

According to Dr Perkins, if you have mild to moderate pain that’s managed with over-the-counter pain relievers, you don’t need to worry. However, “if the pain starts when running, doesn’t get better with medication, or is accompanied by nausea, vomiting, colic or fever, you should see a doctor,” she says. They may be able to diagnose an underlying health condition, like endometriosis, or prescribe stronger medication to manage your pain.

So while there’s no quick-fix for running on your period, truly listening to your body – and knowing yourself – can make a huge difference. “Give yourself grace,” says runner Amy Haas, who is currently on route to running a half marathon in every state of America.

“Do what will make you feel your best that day. If you need extra rest, take it! If you know that getting out for that run and pushing through discomfort will help you feel better… get out there. Sometimes something is better than nothing at all.”

Running on your period: how to make period runs more comfy