Racing on Your Period

How to Handle Race Day Like a (Bleeding) Queen

You’ve done the training. You’ve carved out the time. You’ve got your race kit laid out, gels packed, playlists ready and then, of course, your period shows up. On race day. Perfect.

While it might feel like the universe is testing you, running on your period doesn’t mean you have to throw your goals out the window. In fact, it can be an opportunity to prove to yourself, and the world, just how tough and capable you really are.

At Femmi, we’ve supported hundreds of women* through this exact scenario. Whether it’s a fun run or a marathon, managing bleeding on race day is totally doable with the right prep, mindset, and support.

Know Your Cycle

One of the best things you can do as a woman* athlete is to understand your menstrual cycle. Tracking your cycle gives you insight into how your body might respond to training and racing throughout the month.

Using tools like the Femmi app or your Apple Watch to track symptoms, sleep, and temperature changes can help you anticipate when your period is due and avoid being caught off guard on race morning.

While you are on your period, or during the menstrual phase of your cycle, in fact, your hormones are relatively low compared to the rest of your cycle. Which can mean, for some women*, you can actually feel quite strong during your period (which I know goes against everything we learnt growing up). So even though you are bleeding it doesn’t mean you can’t perform, but it might just mean you need to have strategies in place for how you’ll manage it.

Choosing the Right Period Product

Managing your flow during a race is all about comfort and confidence. You need to know you’re protected for the full duration of your event without having to worry about leaks, chafing, or mid-run changes.

This is where menstrual cups or discs come in. If you haven’t tried them, they’re worth considering, especially for endurance events. These reusable products offer longer wear time than tampons (usually 8–12 hours), sit internally with no strings (meaning less chance of rubbing or discomfort), and are a low-waste, high-comfort option for athletes on the go. Many runners (including myself) swear by them, especially for half marathons and marathons where bathroom access may be limited.

That said, it’s essential to practice with your chosen product well before race day. Try it out on long runs or race-pace workouts so you know how it feels and how your body responds. Race day is never the time to try something new.

If cups or discs aren’t your thing, stick with what works for you - tampons, pads, or period underwear. Just make sure you’ve tested it in training and that you’ve got backup in your race bag or with your support crew.

If you are interested in period cups or discs, we would recommend checking out Hello Period for the best in the business.

Fuel and Hydration

During your period, your body is using more energy and losing more essential nutrients - particularly iron and magnesium. You may feel more fatigued, slightly off, or even nauseous depending on the day. That’s why nutrition matters even more.

In the days leading up to your period (and your race), aim to eat iron-rich foods like leafy greens, red meat, lentils, and fortified cereals. Pair iron with vitamin C for better absorption. Staying hydrated is also key - menstruation can leave you more dehydrated than usual, which impacts performance and recovery.

If cramps are your biggest challenge, magnesium and potassium can help. Foods like bananas, sweet potatoes, and dark chocolate can ease muscle tension and keep you feeling steady. Even if you’re feeling bloated or sluggish, stick to your fuelling plan on race day. Your body still needs the energy, and fuelling early and consistently can help offset the fatigue.

Let Go of the Shame

It’s 2025. We’re done pretending periods are taboo - especially in sport. It’s time we talk about them openly, without shame, without whispers, and without acting like they make us weaker.

Running with your period might not be ideal, but it also doesn’t define your performance. You are still strong, still capable, and still allowed to take up space on that start line - bleeding or not.

You might feel heavy. You might be cramping. You might be fighting your own mind as much as the physical discomfort. But that doesn’t take away from the work you’ve put in or the strength you’ve built. Sometimes, just showing up while on your period is the win. And sometimes - as we’ve seen again and again - it leads to some of the most powerful performances of your life.

You're Not Alone

Most importantly: don’t suffer in silence. If you’re not feeling 100% or you need support, speak up. Whether it’s your community, the Femmi community, or your running mates - you’re not the first to race on your period, and you won’t be the last. Let people know how you’re feeling, and lean on the community around you.

At Femmi, we believe that your cycle is not a barrier - it’s a tool. Understanding it, training with it, and learning to race through it is one of the most empowering things you can do as a woman* runner.

So, if race day rolls around and your period shows up, remember: you’ve trained for this. You’ve run through discomfort before. This is just one more challenge you’re capable of meeting - head on, heart full, period cups packed.

The start line doesn’t wait for our hormones - but neither do we.