What to Do If You Have Your Period on Race Day

You check your calendar and find that you’ll be on your period during your upcoming race. (Of course.)

But what if that isn’t actually so bad?

The reality is that many people will perform better athletically during their menstrual periods than during other parts of the cycle! I’m not kidding, y’all: If you ovulate (i.e. your birth control isn’t preventing the release of an egg), then your hormone levels during your period are actually pretty great for athletic performance.

Estrogen and progesterone are both at their lowest during your bleeding time— in other words, your hormones are more biologically similar to those of a penis owner than they usually are.

If your periods are generally manageable and you’re simply scared of all that comes with racing on it— like fewer restroom opportunities or being unable to change clothes after a leak— don’t groan when you see that your period will coincide with the big day.

Here’s how you can minimize the stress and stay comfortable as you use your hormone levels to your advantage:

Go with the Flow

1. Use a menstrual cup or disc. These can be changed way less frequently than tampons, so depending on the distance of your race, you likely won’t have to change it at all. Bonus: No trash to worry about or tampon string chafing!

2. If you choose to use tampons, use an anti-chafe balm to prevent discomfort from the string. Bring a little trash baggie in case you need to change it and carry out trash.

3. Bring wet wipes! You know the hand sanitizer is always empty.

Dress for Success

1. Avoid tight waistbands. They can aggravate stomach problems.

2. If you’re nervous about leaks, invest in a pair of period undies.

3. If you’re self-conscious about others potentially noticing, wear a dark, patterned pair of bottoms.

4. Most of all… Don’t worry about what you’ll look like. Nobody else cares. Everyone is focused on themselves. You’ll look like a badass, period or not!

Stay Comfortable, Run Smart

1. Fuel and hydrate sufficiently. If your stomach gets sensitive, go for bland foods. Watch out for dehydration; it can make any symptoms feel worse.

2. Allow extra time to use the restroom before the start.

3. Prep before the run with your personal needs in mind: take your iron or magnesium supplement, use a heating pad to calm down cramps, do whatever you need to do to feel mentally and physically well.

4. Remind yourself that pro athletes do this all the time and still manage to kick butt. You trained hard for this. All that work will pay off.

Of course, if you struggle with very unpleasant symptoms during your period, like severe cramping or major headaches, you’ll need to figure out how to best do damage control for your race.

Ibuprofen and a heat pack can go a long way, but if you really struggle during your period, you may have to accept that you won’t feel your best. If you decide to race anyway, just respect how your body feels with each mile and go with it!

Your biology can be an advantage, but it doesn’t replace adequate training or mental toughness. Be confident, be supportive of others, and thank the race volunteers. Go crush it!

Have you raced while on your period? During what part of your personal cycle does it feel best to run or play sports?