5 Tips for Running with Endometriosis

Author: Emma (one of Matilda's lived experience co-designers)

Running can be a fantastic way to stay active and relieve stress, but for those with endometriosis, it can also present unique challenges. If you're navigating the ups and downs of this condition, here are some tips that helped me along the way to complete my first marathon.

5 Tips

1. Listen to Your Body
   Endometriosis can cause fluctuating levels of pain and discomfort. Always pay attention to what your body is telling you. If you’re feeling fatigued or experiencing significant pain, it’s okay to take a break or adjust your routine. Become comfortable with a bit of flexibility in your routine.
2. Choose the Right Time to Run
   Your menstrual cycle can significantly impact your energy levels and discomfort. Many find that they have more energy during certain phases of their cycle. Try tracking your symptoms and energy levels to identify the best times for your runs. You might discover that early mornings or specific days of your cycle work better for you.
3. Take it Easy on Yourself
   It can be difficult to stick to an exact training plan when symptoms fluctuate unexpectedly. Try not to be hard on yourself if training doesn’t go exactly to plan. Know that missing a few days will not set you back and is more likely to be sustainable in the long run. Keep up the positive vibes and gratitude for what your body has allowed you to achieve so far.
4. Utilise Your Support Team
   Just as you would touch base with your endo support team to manage your symptoms, make sure you are checking in with your physio if any niggles or pains pop up. Many Endo Warriors are used to dealing with various levels of pain, but that doesn’t mean you should be putting up with a sore knee while running! Make sure you are keeping the whole body in check to minimise pulling up with an injury later.
5. Stay Hydrated and Nourished
   Proper nutrition and hydration are crucial for any runner, but they’re especially important for those managing endometriosis. Ensure you’re drinking enough water and fuelling your body with nutritious foods to maintain your energy levels and overall health. Working with an experienced dietician can be beneficial to tailor your diet to meet your specific activity demands and avoid foods that potentially aggravate your symptoms.

Conclusion

‍Running with endometriosis is a personal journey that requires patience and self-compassion. By listening to your body and fuelling properly, you can continue to enjoy the benefits of running while managing your symptoms. Remember, every runner’s experience is unique, so take the time to find what works best for you!

Happy running!

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Need more inspiration?

Kylie Brown has some fantastic resources on her instagram... she's had 11 surgeries all up, and is also an avid runner/marathoner!

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Looking for a guided roadmap to best prepare for and recover from endometriosis surgery? Check out the Matilda Surgery Optimisation Program - a digital holistic prehabilitation and rehabilitation program co-designed by Emma (and others with endometriosis), gynaecologists, and leading endometriosis experts.