Running with PCOS
Running and PCOS... is it possible? Is it good for you?
When I first found out I had PCOS, I started consuming everything and anything I could about how to manage my symptoms naturally. I was encouraged by the fact that it seemed possible, but discouraged by some of the things I read that I “shouldn’t do.” One of those things being running.
Let’s back it up. What is PCOS (polycystic ovarian syndrome)? To put it simply, it’s a hormone imbalance that internally impacts your insulin, stress hormones, thyroid, and inflammation, which results in external symptoms such as weight gain, acne, hair loss/gain, fertility issues, and irregular periods.
You can take birth control to manage your symptoms, but if you don’t get to the root cause, you’re only covering up your symptoms... it’s a band aid solution. There are certain lifestyle changes that you can make, however, to work WITH your body and reverse it.
Some of these lifestyle changes include:
Limiting sugar intake in order stabilize blood sugar
Getting enough rest and recovery
Doing low impact / moderate intensity workouts and resistance training (less is more!)
Eating an adequate amount of food / not going long periods of time without eating (ex. intermittent fasting, fasted cardio, etc.)
Limiting caffeine and alcohol intake
Decreasing stress in your work environment
I was determined to reverse the symptoms I had (hair loss, insulin resistance, weight gain, 10+ cysts on my ovaries, and irregular periods), so upon diving into this research I made some dramatic lifestyle changes. I started sleeping a minimum of 7 hours per night. I scheduled a call with a nutritionist*, cut out almost all processed carbs and sugars and followed a meal plan. I gave up caffeine and alcohol, and changed my workout routine completely. I stopped doing high intensity circuit training, spin classes and long runs, and started doing Pilates, yoga, short runs, and swimming.
The good news is that my period came back and I lost the excess weight I had gained. The bad news is that this wasn’t a lifestyle I could maintain forever! I loved to run. I enjoyed my wine and margaritas. I missed my daily coffees. So I started to gradually add things back - in moderation.
The way I now look at it is in terms of a “stress bucket".” Processed carbs, sugar, under eating, fasted workouts, caffeine, high intensity workouts, lack of sleep, your work environment, alcohol, etc. are all forms of stress on your body. Some would be considered “good stressors,” but our bodies can’t tell the difference between the good and the bad stress. It’s ok to have some stress in our buckets, but we need to know how to let that stress out and how to manage it so that our buckets don’t overflow. And if you have PCOS, your stress bucket might be smaller than someone else’s… so making sure yours doesn’t overflow is going to look different and be completely personalized to YOU and ONLY YOU.
What was most important for me and how am I managing my symptoms without cutting these things completely out? AKA what am I filling my stress bucket with?
Running - specifically long distance
Carbs / sugar (yes, I love a good cookie every now and then, but more importantly, I know how important carbs and sugar are in regards to fueling the long runs I wanted to be doing)
Alcohol / caffeine
Running
If you know me, you know that running has been something I’ve done over half my life. I started running in 5th grade when I joined the junior high track team, ran competitively in college, and now co-lead a women’s running team in the Bay Area, while going after a few big goals of my own. The reason why endurance running is not recommended for people with PCOS is because of the stress it puts our bodies under. Our bodies start to pump out stress hormones once our bodies run out of glycogen storage, which typically happens about 60 minutes into a workout. Increased cortisol = increase in blood sugar = insulin resistance. I know that running fills my stress bucket, so I am mindful about balancing other stressors in my life. I make sure I’m getting enough sleep, take 1-2 days off working out every week, fuel my workouts, weight/eat enough, and no longer do HIIT circuit training in addition to my running.
Carbs / Sugar
While fasted workouts and intermittent fasting may “be good for weight loss,” it also puts our bodies under even more stress. I eat before all of my runs now, regardless of how long or short it is. Most sports nutritionists recommend an endurance athlete’s carb intake to be around 50% of their total day, however, insulin resistance tends to tag along with PCOS. Because of this, we need to be mindful of not overloading our bodies with carbs/sugar. But carbs are FUEL… so I can’t eliminate them completely! I try to keep my daily carb intake around 30-35%, and eat the majority of my carbs before and after a workout. This is when your body needs carbs most, and also can absorb glucose best. For example, if I am running in the morning, my breakfast and lunch will consist of a higher amount of carbohydrates, and I’ll eat a dinner that’s higher in protein and fat, and lower in carbs. For the times that I am craving “fun foods” like cookies, chocolate, etc. I’ll either try to find lower carb/paleo-ish substitutions (Rachael’s Good Eats Twix Bars are my absolute FAV!) or occasionally enjoy them in moderation (ex. birthdays, holidays, etc.).
Alcohol / Caffeine
Alcohol: If you know me, you’ll know I’m not only passionate about running… but that I love my wine and my tequila! When drinking alcohol, I do my best to keep my blood sugar levels stable through consuming alcohol with a meal/snack, and to drink water. It’s best to stop consuming alcohol 2-3 hours before going to bed to limit the affect it has on sleep. It’s also important to be careful not to overdo it, which can lead to making poor nutrition choices late at night.
Caffeine: mmm I love my coffee almost as much as I love my wine! But I’ve gone from drinking 4+ cups a day (a result of sleeping < 6 hours/night), to 1-2 cups/day max. I’ve also upped my water intake and try to drink close to 100 oz. water/day.
What else am I doing to keep my stress bucket low, in order to manage my symptoms?
Sleeping 7+ hours/night.
Keeping on top of my workload in order to manage stress levels at work.
Taking 1-2 full rest days off of working out.
Prioritizing eating enough over the desire to “look like an endurance runner.”
This is where it’s important for you to look at your own lifestyle and think about what you CAN and what you CAN’T give up. If you’re a new mom, you won’t be able to sleep 7+ hours/night… but maybe you really enjoy going on walks and doing yoga. Or maybe you can’t imagine life without your high intensity spin classes, but you can easily give up alcohol and/or caffeine. Take some time to look at your stress bucket and determine what is worth filling it up with, and what you can sacrifice to keep it from overflowing.
And remember, you have to do what’s best for you. Stand firm in your choices, even if people disagree or have their own thoughts and opinions.
*a few helpful resources:
The PCOS Nutritionist (podcast, blog, book, and protocol)
The Insulin Resistance Diet for PCOS (4-week meal plan and cookbook)
Phone consultation with Nicole Granato (Women’s Health Specialist)
The PCOS Bible (Nutrition, Mindset and Menstrual Cycle Coach)
I am not a doctor or medical professional. I’m simply sharing what has worked for me as advice and as an example of how important it is to find what works for you/your hormonal health journey.