Pads shifting and sticking in all the wrong spots, legs open in the mirror to be sure no tampon strings are dangling from the bottom of spandex shorts, and the super common phrase, “can you check me?” girls would whisper before walking ahead, hoping they hadn’t bled through their clothing. In a way, these felt like shared rights of passage, like untamable periods brought comradery to the girls’ locker room.
Now, at 30 years old, when I text my sister that I’m heading to an exercise class on day 2 of my period, she responds, “you’re so brave.”
And I am so brave! Especially when I remember that younger version of myself, who was always concerned about whether my period products were working for me during exercise.
As an adult though, my flow is heavy as it ever was, but I don’t worry about leaks. I’ve finally found a system that works for me during exercise, so I can focus on the major privilege of caring for my body with movement.
I hope if you’re just getting started with reusables, or are just feeling stagnant, traumatized, or nervous about leaking while exercising on your period, that my sharing a little bit of what works for me might help.
As a reusable pad user who doesn’t use penetrative products anymore, here’s a formula I use to keep the adjustments, leaks, and worry to a minimum:
Cloth pad(s) + Full-coverage underwear + maternity leggings or bike shorts + extra baggy layer = chefs kiss
Cloth pad(s): For longer workouts on days 1-3 of my cycle, I like a Party in My Pants Delphi Pad layered with a breathable liner-free pad on top. The unique shape of the Delphi helps to keep things from shifting around, and the liner-free pad helps to wick away any excess sweat or gushes so I’ve got full confidence to move. If I’m in a class, I can remove the top pad in the bathroom right after a workout to feel fresh on the way home.
Full-Coverage Underwear: Well-fitting, full-coverage undies change the game with cloth pads during exercise. I personally like a no-show brief or boyshort to keep everything in place and not bunching.
Maternity Leggings or Bike Shorts: For peace of mind that your pad is secure, I would just say any old legging, but there is nothing worse than constantly unrolling or pulling my leggings up during a workout. As a soft-bellied person who gets bloated during their cycle, whether or not you ever have been or plan to be pregnant, everyone deserves the comfort of maternity wear. I like leggings or bike shorts, depending on the temperature outside. Of course, if you have a pair of fitted bottoms that feel great through this part of your cycle, choose those. But if not, just know big box stores sell maternity leggings on clearance for $5-10, and I’ve loved mine for 4.5 years- through 2 pregnancies and almost 70lbs of weight fluctuations.
Extra Baggy Layer: This isn’t always something I reach for, especially if I’m just working out at home or taking a bike ride, but I like to feel extra warm and comforted on my period, especially in the beginning of a workout in winter. You can always shed layers as you warm up. My personal preference here are bottoms at least one size up from my regular size with a hem above the knee or a tapered ankle so I’m not tripping over them. I like overalls, sweats, or even a skirt depending on the activity.
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Now, aside from the physical management of your period, there’s also a mental hump to navigate when it comes to exercising while bleeding (or at least there can be for me). I’m not an expert in this field, but here are three short things to consider here:
1. Hydration!
Increasing water intake a few days before my cycle really helps keep my bleed more manageable. During a workout, if I’m feeling dry or thirsty, I make sure water is on hand and take a few sips before breaking a sweat. Also, I will never apologize for taking a water break, especially during exercise on my period.
2. Prioritizing rest
Mom of two young kiddos here: sleep and relaxation mean different things than they did in a previous chapter of my life. If I’ve got massive sleep debt, a sick kiddo, or maybe just didn’t nourish my own body very well that day, my movement goals might dial back from a traditional “workout” to a dance party in the living room, or a gentle stretch session before bed. The goal is sustainability, we don’t have to work ourselves into exhaustion.
3. Meeting your body where it’s at
Do what you need. It’s okay to sit out a yoga pose, walk instead of run, or just focus on mindful breathing and listening to your body for a few minutes. For me, this also means giving myself permission to cry during workouts, because release is a powerful thing \& there is no shame in it.
I’m curious to hear from you: what ways do you like to or want to move during your period? What products help?
And remember-
you know what your body needs;
you deserve space
and movement
& to feel empowered and present in your skin. <3
Blog post written by Sadie Kendall