Allison Yamamoto
As female runners, we often don’t talk enough about our periods. This leaves so many women wondering: if I’m running, especially longer distances or more consistent training efforts, will I lose my period?
As a female runner, I struggled with a missing period for over 4+ years. I would get in the habit of waking up early and going straight into a run before a long workday. I noticed I’d feel guilty about taking a rest day, and in an effort to be healthy, I was really focused on “clean eating”. I didn’t realize that these were the same factors putting me at risk of RED-S.
Although it’s extremely common (prevalence statistics estimate that the majority of active women experience menstrual disturbances), it’s not normal, and is a warning sign of something much more serious. So today we’ll walk through what you need to know because you’re not alone, and with the right tools, it’s possible to get it back naturally and be active.
What causes missing periods?
Missing periods (or “amenorrhea”), especially in female runners, are usually caused by a mismanagement of nutrition, training, and stress. Amenorrhoea can happen regardless of body size, weight, or training volume.
Missing periods are a helpful signal that you’re underfueling or overtraining. As a result, your body is redirecting energy from secondary goals like reproduction in order to support processes that are vital to functioning. This is a condition called RED-S or “Relative Energy Deficiency in Sport”.
What are the risks?
One big misconception is thinking that: “I’m not trying to get pregnant right now, so I don’t need a period”. Unfortunately, this is something a couple doctors told me while I was in training without a period. In reality there are several risks associated with RED-S and the low estrogen levels associated with missing periods. I wish I’d understood these risks sooner in my journey. Not to mention, these were the reasons I decided to prioritize getting it back.
As runners, one of the biggest risk factors is low bone density, which can increase the risk of stress fractures or even lead to early onset osteoporosis. However, other risks of RED-S include muscle loss, increased risk of injury, increased risk of illness due to a compromised immune system, and cardiovascular complications.
In other words, a missing period is a really valuable feedback loop that helps menstruating people understand when to correct behavior to avoid other health risks.
What to do if your period’s missing?
The good news is that RED-S is completely reversible with the right lifestyle modifications. The even better news is that getting a regular period back while running can not only avoid risk but also result in better performance compared to when you were missing your period.
The first step, especially if it’s been missing for more than 3-6 months, is to confirm that your period isn’t missing for any other reason by seeing an endocrinologist or other clinician. This typically involves exploring some of the other signs and symptoms of RED-S while ruling out other diagnoses.
Then, period recovery typically involves changes in your nutrition and/or your training approach to make sure that you’re supporting adequate energy availability. This can also involve building your support team including mentors, coaches, dietitians, or other professionals. Ideally, find an option that treats you as a whole person: from nutrition to exercise to the psychological elements.
For more information or access to a free discovery call, visit: https://www.theallymethod.com