As a mother and a runner, you’re always juggling multiple roles—whether it’s managing family schedules, maintaining a career, or finding time for yourself and your own fitness pursuits. It’s no surprise that your hormones may feel like they’re working against you sometimes. But did you know that optimizing your hormones can be the key to unlocking your fitness potential and reaching your running goals?
Hormones play a critical role in your metabolism, recovery, energy levels, and even your mental resilience. Let’s dive into how you can use hormone optimization to help you run faster, recover better, and feel your best.
Understanding What Hormones You’re Working With
The first step in hormone optimization is knowing what hormones we’re talking about and what role they play. Hormones like estrogen, progesterone, cortisol, and thyroid hormones are all key players in your fitness journey. They regulate everything from muscle repair to energy availability, so keeping them in balance is essential. For mother runners, hormone levels can fluctuate due to various factors such as age, stress, menstrual cycles, pregnancy, or postpartum recovery. Here’s how these hormones impact your running performance:
1. Estrogen: This hormone rises during the first half of your cycle and can enhance endurance and muscle recovery due to it’s growth nature. However, too much estrogen or a normal amount paired with low progesterone can lead to fatigue and weight gain.
2. Progesterone: This hormone dominates the second half of the cycle and plays a role in calming the nervous system. But it can also increase body temperature and make running feel a bit harder during the luteal phase (post-ovulation).
3. Cortisol: Known as the stress hormone, cortisol can give you a quick burst of energy, but chronically elevated levels can lead to muscle breakdown, poor recovery, and a harder time shedding body fat.
4. Thyroid Hormones: These regulate metabolism, energy levels, and fat loss. Low thyroid function can make you feel sluggish and decrease your running performance.
Hormone Optimization Strategies for Mother Runners
Here are key strategies you can use for hormone optimization and to achieve your fitness goals as a mother runner:
1. Sync Your Training with Your Menstrual Cycle
Understanding how your hormone levels fluctuate throughout your menstrual cycle can help you plan your workouts for optimal results. During the follicular phase (the first half), your body is more primed for high-intensity, strength-based, or endurance training. Estrogen is higher, making you feel stronger and more energetic.
In the luteal phase (the second half), progesterone increases, and your body may require more recovery. This is a great time to focus on lower-intensity runs, technique, or restorative activities like yoga and stretching. This isn’t to say you can’t keep running or training hard, but if it feels harder when you do these activities, easing up on intensity or duration can help support both your fitness goals and your stress hormones.
2. Prioritize Sleep and Stress Management
As a mother runner, managing stress and getting enough sleep can feel like a challenge, but these are crucial for hormone optimization. Chronic stress elevates cortisol levels, which can disrupt sleep, weaken your immune system, and impair muscle recovery. Aim for 7-9 hours of sleep each night, and incorporate stress-reducing practices like deep breathing, meditation, or even a gentle post-run stretch.
3. Eat to Fuel Your Hormones
A well-balanced diet can support your hormonal health and help you perform your best. Focus on nutrient-dense foods that promote stable blood sugar levels and reduce inflammation.
- Protein: Supports muscle repair and balances blood sugar, keeping energy stable. Include high-quality sources like chicken, fish, eggs, and plant-based options like tempeh and lentils.
- Healthy Fats: Hormones are made from fats, so include sources like avocados, olive oil, nuts, and seeds. Omega-3s from fatty fish or chia seeds also help reduce inflammation.
- Complex Carbs: Don’t be afraid of carbs! They help replenish glycogen stores, especially after a run. Choose whole grains, sweet potatoes, and fruits.
- Cruciferous Vegetables: These help metabolize estrogen, promoting balance. Broccoli, kale, and Brussels sprouts are excellent choices.
4. Supplement Wisely
Depending on your individual needs, certain supplements can help support hormone health:
- Magnesium: Helps regulate cortisol and aids in muscle relaxation and recovery. It also supports sleep quality.
- Copper: An important nutrient for iron recycling, energy production, and hormones. Whole food supplement sources such as beef liver or powdered oyster capsules are an excellent option that are also high in vitamin A, zinc, and other hormone supporting nutrients.
- Adaptogens: Herbs like ashwagandha and rhodiola can help modulate stress levels and support balanced cortisol production.
5. Prioritize Recovery and Self-Care
Rest is just as important as your training. Overtraining and insufficient recovery can lead to hormonal disruptions, especially elevated cortisol and depleted estrogen. Make sure you schedule rest days, active recovery sessions, or cross-training activities that allow your body to repair and rebuild. Incorporating a warm Epsom salt bath or foam rolling session after long runs can also help your muscles and mind relax.
Motherhood and Running: The Perfect Hormonal Balance
Being a mother runner is all about finding balance. Your body is unique, and listening to it is key to optimizing your hormones and reaching your goals. By syncing your training with your cycle, managing stress, nourishing your body with the right foods, and getting proper rest, you can unlock the power of your hormones and take your running to the next level.
Remember, running is not just about the miles you log; it’s also about celebrating what your body can do. Optimize your hormones, and watch how your running, energy, and overall well-being improve!
Further Resources on Hormone Optimization
- What Happens to Your Body When You Skip Breakfast
- Weight Lifting for Runners
- The Role of Hormones in Running
- 10 Ways to Build Stress Tolerance as a Mother Runner
- Creating a Work-Life-Fitness Balance
Functional testing can be a helpful way to understand the current status of your hormones and target specific nutrient and lifestyle support to optimize them for your fitness goals. Learn more about functional testing options HERE or reach out for help finding the right testing options for your needs.
