Women’s Health Expert – Dr Suzanne Unsworth – on training your pelvic floor and top tips for long distance running
With marathon season in full swing, many menstruating women are questioning whether their period should affect their training, but periods shouldn’t be a hindrance to performance, according to new expert guidance.
To help women feel prepared and supported, Dr. Unsworth, women’s health expert at Intimina, shares her top tips for managing periods while running.
Dr Suzanne Unsworth says: “Medically, most women can safely continue to run during their period, and many actually find that it helps with symptoms like cramps and low mood. With the right preparation and good pelvic support, it’s entirely possible to feel comfortable and confident. Your period shouldn’t get in the way of the exercise you enjoy.”
While concerns around discomfort, leakage, or fatigue can sap confidence, the reality is that with the right preparation, most women can continue to run safely and comfortably throughout their period.
In addition, Intimina, an intimate wellness brand, reminds women not to forget to exercise the pelvic floor muscles with Kegel exercises during exercise, as this plays a crucial role in preventing common problems such as bladder weakness or discomfort during vigorous exercise.
Dr. Suzanne Unsworth’s top tips for marathon training:
- USE RELIABLE MENSTRUAL PROTECTION AND PLAN AHEAD
For long-distance running, it’s important to choose a method of menstrual protection that is both comfortable and reliable. Menstrual cups (such as the Intimina lily cup) may be beneficial due to their longer duration of action and lower risk of leakage. It is recommended that you test your chosen product during training and not for the first time on race day.
- THERE IS NO MEDICAL REASON FOR RUNNING DURING MENSTRUATION
In the absence of significant symptoms, exercise during menstruation is safe and may be beneficial. Many women find that exercise helps relieve dysmenorrhea and improve mood. However, the perceived effort may be higher, so it is wise to adjust the intensity accordingly.
- FREE NUTRITION AND HYDRATION
Blood loss during menstruation can contribute to low iron levels, especially in endurance athletes. Ensuring you consume enough iron-rich foods, along with vitamin C, is important to aid absorption. Maintaining good hydration is also important, as concentrated urine can irritate the bladder and aggravate urinary symptoms.
- PUT BACK MUSCLE TRAINING FIRST
Running causes repeated increases in intra-abdominal pressure, which puts stress on the pelvic floor. If there is an underlying weakness, this can increase the risk of symptoms such as urinary incontinence. Regular training of the pelvic muscles is an important preventive and therapeutic measure. Devices like Intimina Lasell Kegel Trainers can support and guide effective learning, especially for those who do not know where to begin.
- PAY ATTENTION TO THE CORRECT BACK PULLING TECHNIQUE
Effective pelvic contraction involves coordinating and contracting the pelvic floor muscles without engaging surrounding muscle groups such as the gluteals or abdominals. A combination of steady holds (to build stability) and quick contractions (to react to impact) is recommended. Where there is uncertainty, evaluation by a pelvic health physiotherapist is recommended.
- ADDRESS AND BELIEVE PSYCHOLOGICAL FACTORS
Concerns about leakage or period management during exercise can significantly affect confidence and performance. Encouraging women to train in conditions similar to race day, including running while on their period, can help normalize the experience and reduce anxiety.
- DO NOT MISS THE SIGNS, ASK FOR ADVICE FIRST
Symptoms such as urinary incontinence, pelvic pain, or vaginal heaviness should not be considered a normal result of running. Early intervention, including training changes and pelvic floor rehabilitation, can reduce the risk of progression to significant pelvic floor dysfunction.
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Our editorial team are writers and experts in their field. Their views and opinions are not necessarily those of Wellbeing Magazine. If you are under medical supervision, talk to your doctor or therapist before following the advice and recommendations in this article.
