5 Tips for Racing During Your Period! {+ U by Kotex® Giveaway!}

Disclosure:  I was compensated by U by Kotex® for this post about racing during your period, but all thoughts and opinions are my own.

Is anyone else a member of about a billion Facebook groups?  I need to do a little social media spring cleaning soon, but there are a few groups I’d never drop – including some awesome women-only running and triathlon groups.  It’s always a great place for ladies to ask questions about any aspect of their training.  One question that comes up quite often is the topic of racing with your period.

It’s like your race-day nerves aren’t elevated enough – now you’ve gotta add another challenge to the mix?!  I totally get that running or biking with good ‘ol “aunt flow” is like sharing your favorite activity with a less-than-welcome guest.  But there are some strategies you can put into place – both physically and mentally – to ensure that you still have a spectacular race day.

If you’re got a road race, cycling event, or triathlon coming up and you’re worried that it might overlap with your period, here are a few tips…

5 Tips for Racing During Your Period

1. Eat iron-rich foods throughout training.

This tip has less to do with race day itself, and more to do with proper nutrition leading up to the race.  As women, we’re more prone to iron deficiency anemia than men because of our periods.  Iron is key to good athletic performance though!  It helps transport oxygen to muscles so that they can work hard during your training and events.    

Make sure you get enough iron in your diet throughout training to arrive at your starting line with well-stocked stores.  The iron in animal sources is most easily absorbed by our body, and is found in foods like beef, chicken, turkey, and fish.  Plant-based iron sources are available too, though, and can be found in leafy greens, beans, lentils, tofu, seeds, and nuts.  These aren’t absorbed quite as well, so eat them with a source of Vitamin C to increase absorption.  You can also use a cast-iron skillet to increase the iron in your cooking!

The good thing is that as long as you’re getting iron in your regular diet, you don’t have to worry about any dramatic drops or anything during your race-day period.  It’s not like if you show up to the race on Day 3 of your period that you’re going to risk poor performance.  Just make sure you’re eating iron-rich foods on a regular-basis and you should be A-OK.

2.  Stock up on period protection with the new U by Kotex® FITNESS* products.

You’ll obviously need some products to help you through your race, and these ones are perfect since they’re specifically designed for active women.  The U by Kotex® FITNESS* line includes tampons, pads, and liners. 

The tampons are great for all athletes – especially triathletes who want period protection during the swim.  The box of tampons even comes with a plastic FITPAK*, to help discreetly stash them wherever you’d like.  For example, toss ‘em in your transition bag before the race or put them in the back of your cycling jersey to have them easily available on the bike. 

The Ultra Thin Pads are shaped to flex with your movements.  If you are a pad fan, this is a feature you definitely want – especially during runs.  It helps to flow with your body and prevents rubbing up against your lady parts in an uncomfortable way.

And the liners have DualFlex Zones* that help to move with your body without adding too much bulk.  Because the last thing we want during a race is to feel like we’re wearing diapers – amiright ladies?!

{Pssst….Grab some free samples of these products here!  Plus enter the giveaway at the bottom of the post for your chance to snag some full size packs.}

3. Scope out the porta-potty sitch ahead of time.

Most races, whether road race or triathlon, will have details about the porta potty situation on their website or in your athlete guide.  Double check this ahead of time so you can form a plan for racing during your period. 

For shorter races you probably won’t need to worry about a mid-race stop.  Just prepare ahead of time with your product of choice and then get out there and kick butt. 

But for longer races, like a marathon or a half ironman, figure out when and where you might need to stop for a period product swap.  For example, you might figure out that there are porta potties at mile 10 and 20 of your race, and keep that in mind for a place to duck in quickly.  Or you might decide to use the restrooms right next to the transition area of your triathlon during T1 and T2.  Planning ahead helps to ease your mind and feel prepared!

With whatever U by Kotex® FITNESS* product you choose, figure out how to have it on hand for your planned stops.  You might stash it in your race belt or cycling jersey, for example.  Even if you think you’ll make it through the whole race without a stop, it’s always a good idea to carry some on you just in case. 

4. Make your pre-race meal an easily digestible dish with a side of fluids.

This is my standard advice for all athletes, but especially for you ladies racing during your period.  Having your period can increase the risk of GI upset on its own.  That, combined with physical activity, can sometimes have ladies rushing to the porta potty with diarrhea mid-race. 

To help keep GI upset to a minimum, eat your pre-race meal at least an hour before your race.  Ideal timing varies from 1-4 hours prior to start, depending on your personal preferences, weight, and past training practices.  Choose carb-rich foods that are easy to digest, like a bagel with a thin layer of peanut butter or cream cheese, some cereal and milk with a glass of OJ, or some baked sweet potatoes with one scrambled egg.

And since you’re losing some fluid with your period, be sure to hydrate well leading up to – and at – your race.  Don’t go overboard, but be cognizant about drinking some water or sports drink at breakfast that morning and a few minutes before the start.  Stop at aid stations or drink from your fuel belt as needed during the race.

5.  Think twice before poppin’ pills.

Many female athletes swear by an ibuprofen before a race when they have their period, to help with any cramping.  Hold up for a second, though – did you know that taking NSAIDs before a race can increase your risk of GI upset as well as hyponatremia (overloading your body with water)?!  Because of this, you should always ask your doctor about this practice (especially for long-course athletes), and exercise caution with it even if given the medical OK.

6.  Finish the race, get the medal, and eat all the foods.

OK, this isn’t technically one of my official tips, but it’s the best part – right?! 😉  Bask in that finish line pride and enjoy your post-race snacking, knowing you are one bad-ass lady athlete.

Period-Proof Your Race Day Giveaway!

Ladies, you know I love a good giveaway – and how great would it be to win items you 100% know you’re going to need?!  Enter below to win your own U by Kotex® prize pack, perfect for race day.  This will include:

• U by Kotex® FITNESS* Ultra Thin Pads With Wings, Regular (15 count)
• U by Kotex® FITNESS* Folded & Wrapped Liners, Regular (40 count)
• U by Kotex® FITNESS* Compact Tampons, Regular, Super, (15 count)

Giveaway is open to residents of the US only.  Must be age 18 or older to win.

a Rafflecopter giveaway

Share with me:  Ladies, do you dread racing with your period, or is it not a big deal for you?  What was your biggest challenge – or your best tip! – for running or doing a triathlon with your period?

This is a sponsored conversation written by me on behalf of U by Kotex®. The opinions and text are all mine.

• Author
• Recent Posts

Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

Latest posts by Chrissy Carroll (see all)

• Chocolate Peanut Butter Protein Ice Pops - June 22, 2025
• Savory Sweetpotato Ricotta Breakfast Bowls - June 16, 2025
• Peanut Butter Honey Cheerios Bars - June 13, 2025