Women’s health expert – Dr Susanna Unsworth – on training your pelvic floor and top tips for long distance running
With marathon season in full swing, many people who menstruate are questioning whether their cycle should impact their training, but according to new expert guidance, periods don’t need to be a barrier to performance.
To help women feel more prepared and supported, Dr Unsworth, women’s health expert for Intimina, shares her top tips for managing periods during long-distance running.
Dr Susanna Unsworth, says: “From a medical perspective, most women can safely continue running during their period, and many actually find it helps with symptoms like cramps and low mood. With the right preparation and good pelvic floor support, it’s entirely possible to feel comfortable and confident. Your cycle shouldn’t be a barrier to doing the exercise you enjoy”.
While concerns around discomfort, leakage or fatigue can knock confidence, the reality is that with the right preparation, most women can safely and comfortably continue running throughout their cycle.
What’s more, Intimina, the intimate wellness brand, reminds women to not forget to exercise the pelvic floor muscles with Kegel exercises during training, as this plays a crucial role in preventing common issues such as bladder weakness or discomfort during high-impact exercise.
Dr Susanna Unsworth’s top tips for marathon training:
- USE RELIABLE MENSTRUAL PROTECTION AND PLAN AHEAD
For long-distance running, it is important to choose a method of menstrual protection that is both comfortable and dependable. Menstrual cups (such as Intimina’s Lily Cup) can be particularly useful due to their longer duration of action and lower risk of leakage. It is advisable to trial your chosen product during training rather than for the first time on race day.
- THERE IS NO MEDICAL REASON TO AVOID RUNNING DURING MENSTRUATION
In the absence of significant symptoms, exercise during menstruation is safe and can be beneficial. Many women find that physical activity helps alleviate dysmenorrhoea and improves mood. However, perceived exertion may be higher, so adjusting intensity accordingly is sensible.
- OPTIMISE NUTRITION AND HYDRATION
Menstrual blood loss can contribute to lower iron levels, particularly in endurance athletes. Ensuring adequate intake of iron-rich foods, alongside vitamin C to aid absorption, is important. Maintaining good hydration is also key, as concentrated urine can irritate the bladder and exacerbate urinary symptoms.
- PRIORITISE PELVIC FLOOR MUSCLE TRAINING
Running generates repeated increases in intra-abdominal pressure, which places load on the pelvic floor. If there is underlying weakness, this may increase the risk of symptoms such as urinary incontinence. Regular, structured pelvic floor muscle training is an important preventative and therapeutic measure. Devices such as Intimina’s Laselle Kegel trainers can help support and guide effective training, particularly for those unsure where to start.
- FOCUS ON CORRECT PELVIC FLOOR TECHNIQUE
Effective pelvic floor contraction involves a coordinated lift and squeeze of the pelvic muscles without recruitment of surrounding muscle groups such as the gluteals or abdominals. A combination of sustained holds (to build endurance) and rapid contractions (to respond to impact) is recommended. Where there is uncertainty, assessment by a pelvic health physiotherapist is advisable.
- ADDRESS PSYCHOLOGICAL FACTORS AND BUILD CONFIDENCE
Concerns around leakage or managing a period during exercise can significantly impact confidence and performance. Encouraging women to train in similar conditions to race day, including running during menstruation, can help normalise the experience and reduce anxiety.
- DO NOT IGNORE SYMPTOMS, SEEK EARLY ADVICE
Symptoms such as urinary leakage, pelvic pain, or a sensation of vaginal heaviness should not be considered a normal consequence of running. Early intervention, including modification of training and pelvic floor rehabilitation, can reduce the risk of progression to more significant pelvic floor dysfunction.
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Our Editorial Team are writers and experts in their field. Their views and opinions may not always be the views of Wellbeing Magazine. If you are under the direction of medical supervision please speak to your doctor or therapist before following the advice and recommendations in these articles.
