How to Relieve Period Pain with Running If Your Cramps Are on Fire
Natural remedies for period pain now includes running
Aerobic workouts increase blood flow
Treadmill-based sessions can reduce pain by 22%
We don't know about you, but when our time of the month reappears like a bad Hinge date we're more enthusiastic about spooning a hot water bottle while watching Love Island, than peeling on our gym kit. Period.
But new research has revealed that us females shouldn't shy away from working out when their period pain gets going. A study published in the journal Contemporary Clinical Trials showed that exercise effectively eases menstrual symptoms.
And the benefits have been proven with running, in particular. Women aged between 18 and 43, who did supervised treadmill-based sessions three times a week, saw a reduction in primary dysmenorrhea (aka period pain) of 6% after four weeks and 22% after a further six months of jogging or walking workouts on their own.
Read on to find out how running - whether on the treadmill or outdoors - can help ensure periods don't cramp your style...
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Natural remedies for period pain: Try running
It isn't the first piece of research this year to support running as a better solution than sitting on your sofa sobbing into a tub of Halo Top (although let's be honest, it's gotta be Ben & Jerry's).
In March, a global survey revealed that 78% of women found that moderate intensity exercise (where you are breathing hard, but can hold a conversation) is effective at reducing symptoms.
'Aerobic workouts like running can help to alleviate period pain because they increase blood circulation,' says David Wiener, personal trainer and Training Specialist at app Freeletics.
FYI: One of the main reasons why women get cramps is because the cells in the uterine lining release substances called prostaglandins which increase contraction of your uterus and decrease blood flow. So boosting it through a sweat session will help.
Your body is better at exercise on your period
It's natural to think that even if you do lace up your trainers, no PBs will be getting quashed. But the opposite is actually true.
Your body is better prepared to run when you're on your period.
At this point in your cycle your body's female hormones, oestrogen and progesterone, are at their lowest levels making your body more 'male' - so rather than focus on making a baby, it can more efficiently convert carbs into energy, stop you from overheating and help you recover.
For #inspo: Paula Radcliffe broke the world record in Chicago in 2002 after experiencing period cramps in the final third of the race.
How to stop period pain on the treadmill
Wiener recommends easing into this workout at the gym...
0-5 minutes – Warm up at a steady pace (level four or five) and incline (level four or five).
5-10 minutes – Increase the intensity. Pace at level six or seven (mph) and incline at between level four and six depending on your fitness level.
10-20 minutes – Up the intensity and pace again. Every two minutes alternate increasing the speed and incline by one level at a time to challenge yourself.
20-25 minutes – In the final phase of your workout, keep pushing, run at a faster pace and decrease the incline to around two.
25-30 minutes – Slow down the pace slowly until you’ve slowed down to a walk and then cool down with some stretching.
How to stop period pain at home
If you can't access a gym treadmill, try this fartlek outdoor run in your local park devised by Anthony Fletcher, Head Run Coach at Equinox.
'Fartlek' means 'speed play' in Swedish and sees periods of faster running intermixed with slower running - shown to boost endurance.
Do a 1km jog to warm up.
Circuits
Do the following twice (will take just under 22 minutes)...
Note: 'on' = faster pace, 'off' = slower pace
120 seconds on, 30 seconds off
100 seconds on, 30 seconds off
80 seconds on, 30 seconds off
60 seconds on, 30 seconds off
40 seconds on, 120 seconds off
8 minute finisher
30 seconds on, 30 seconds off
30 seconds on, 45 seconds off
30 seconds on, 60 seconds off
30 seconds on, 75 seconds off
30 seconds on, 90 seconds off
30 seconds on, then cool down
Now you've got exercise in your period-pain busting arsenal, here's why magnesium and oily fish can help too...
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