A 101 Guide to Female Hormones and Running

The Basics of Female Hormones in Athletes

Okay, let’s have a little 101 on our female body and hormones. As women athletes, we have two main female hormones, these are called oestrogen and progesterone. Men only have one, testosterone… we win, not that we’re competitive or anything. Women also have multiple other hormones that can impact how we feel from our thyroid hormones, cortisol and growth hormones. But these are relatively stable (they can fluctuate in a 24 hour period but aren’t significantly different from men’s hormones), whereas our female hormones change significantly each menstrual cycle.

Hormones on the Move: Follicular and Luteal Phases

Yes, our female hormones are changing all the time! Explains a lot huh!

In the first part of our cycle from our period until we ovulate (some may know this as our Follicular phase), oestrogen runs the world. In the second part of the cycle from when we ovulate to our period, known as our Luteal phase, progesterone takes over the party. As women, we are all different, which is what makes us all so special but it also means our female hormones can impact us all differently. On top of that, even our own individual hormone levels can fluctuate from cycle to cycle.

The Impact of Hormones on Energy, Recovery, and Performance

Sounds complicated - I know, bear with me!

Our female specific hormones impact our entire body, including our brain, muscles, cardiovascular system and even our feel good neurotransmitters in the brain that impact our energy levels. Exactly how a woman's hormones will impact her running will differ between individuals, but there are some basic principles.

How Oestrogen Supports Performance

To start with, who here loves carbs? Well, me too and the good news is, oestrogen helps our body utilise carbohydrates for fuel and perform high intensity exercise. Oestrogen also helps our muscle tissue recover after hard sessions and helps increase growth hormone that further aids recovery. Some studies have shown women generally feel their strongest in this early part of their menstrual cycle when oestrogen is high.

The Influence of Progesterone on Fatigue and Recovery

On the other hand, progesterone can cause some athletes to feel fatigue and an increase in their core body temperature, which is especially relevant when running in hot climates. Progesterone can also impact our recovery and we generally need a little more energy and protein in this part of our cycle to ensure adequate recovery. More of this to come in the nutrition section in TFGC.

Hormones and Race Day Performance

Most studies show where we are in our menstrual cycle shouldn't have a significant impact on how we perform on race day, but remember, everyone is different. Some people might feel more tired but still be able to perform at their best level whereas some people really notice they cannot perform to their full potential just before their period.

What About PMS?

Alright, let’s talk PMS. Pre-Menstrual Syndrome affects around 20-30% of the population and is due to sensitivity to changing hormone levels. The extreme of this is called Pre-Menstrual Dysthymic Disorder which can affect 2-3% of the population, and can significantly impact mood and energy levels and of course also impact a woman’s running performance.

How to Track Your Cycle and Understand Your Body

So… what is the best way for you to learn how your changing female hormones impact your running? Start by monitoring your cycle and how you feel over several months. For women on the pill or other contraception, your hormone levels might not fluctuate, or you might not have a period, but it is still beneficial to monitor how you feel and see if you can notice any patterns.

Embracing Your Hormones as a Superpower

Understanding YOUR body and how you operate is incredibly empowering.

Our female hormones are generally a performance advantage which help us run harder and recover well. Let’s start looking at our hormones as a superpower rather than a hindrance.