Hello and welcome back to Ask Dr. Hazel, our mini episodes where I answer a question from our audience. So let's hear from this week's listener.

Hi, Hazel. So I'm training for a half marathon and I was just wondering how you practically manage having your period on a long run.

Basically, how can you better prepare for it ahead of the run? Thank you.

It's something I've actually been practically trying to figure out myself while stopping

training for a marathon. First of all, it's completely safe to exercise or run during your period and while

sometimes it might feel like this is the last thing you want to do, it can actually help with symptoms.

What I would say though is if you can, perhaps adjust your running schedule so you're not doing

your longest or your hardest runs perhaps during days one to three, purely from a comfort

perspective. That said, sometimes our long runs just fall on those days and we just need to make it

work. So firstly, make sure you've got the right kit that's comfortable and supportive, like a good

pair of leggings and your most supportive sports breath. Think about what period products are the

most comfortable and absorbent for you. I prefer period pants, but a menstrual cup tampons are also

great options too. Now depending on how far you're running, in theory you should be okay without

changing, but if you're expecting to be running for a few hours, perhaps map a route that gives you

access to some changing facilities should you need it. We also want to be running for a few hours, perhaps map a route that gives you access to

some changing facilities should you need it. We also want to be more mindful about hydration during

this time and what we're fueling with because gut issues are more common during this part of

the menstrual cycle. And running in and of itself can cause gut issues as well. So just be mindful

to avoid too much fiber, fat and protein

too close to runs and also gut irritants like caffeine and other stimulants or sweeteners,

which we can usually find in pre-workout food and drinks and some pre-workout supplements.

Finally, another tip, instead of working off your usual pace, perhaps think about RPE or rate

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