Earlier this year, I discovered an app that changed my life. While part of me wishes I was writing to tell you it’s the Oz Lotto app, and this will be the last time you see my byline on the site, the revelation I have to share is, instead, priceless. The app is called ‘Stardust,’ it’s a playful period tracker that sends me daily notifications about where I am in my cycle. These silly little one-liners literally dictate my day-to-day and when to exercise based on my cycle. I can’t help but feel robbed that it took me 26 years to become this in tune with my body and moods.
I’m not alone in this late self-discovery. Lydia O’Donnell, a Nike Pacific Run Coach and accomplished New Zealand athlete, and her best friend, Esther Keown, also experienced the challenges of a system—and a society—that isn’t designed for women. Lydia recalls a significant lack of education around female physiology when she was in the depths of her training, and like many, she was completely unaware of her own needs.
"My best friend and I were basically taught to train like the men and ignore our unique needs as women"
“My best friend, Esther, and I were basically taught to train like the men and ignore our unique needs as women,” she shared with Cosmopolitan Australia. “There was no discussion about our periods or cycles, just immense pressure regarding body image. Unfortunately, that led both of us down a path of serious body image issues and disordered behaviours.”
This kind of training led Lydia to lose her regular periods, which in turn diminished her confidence. After years of intense training throughout her early adulthood, she finally realised at 27 that the approach she was taking wasn’t right for her body.
“There are around 50% of exercising women suffering from hormone dysfunction, and it’s hardly discussed at all,” she says. “We’re often fed the message that exercise is solely a means to change our appearance, but it’s so much more than that, especially for women who draw confidence from movement.”
Lydia’s experience inspired her and Esther to launch Femmi, a running community designed to support women. Over the last five years, the community has grown to 19.4k followers on Instagram and includes an app that offers running plans tailored to align with your menstrual cycle, allowing for training that works with you, not against you.
“Seeing women gain confidence and feel empowered in their bodies through education and movement that aligns with their cycles has been one of the most rewarding experiences of my life,” she shares. “I’ve witnessed these women have their light bulb moments, realising that it’s not about striving for a six-pack or having a big booty; it’s about enjoying movement and feeling good in themselves.”
Below, Lydia shares her expert tips for training in sync with your cycle. Plus find helpful resources to better align with your body.
When Should I Exercise Based On My Cycle?
It’s important to remember that training during your menstrual cycle is highly individual and depends on your unique experience. There is a somewhat generic approach to start with.
Phase one: during the Follicular phase (the first half of your cycle), when hormones are relatively low and stable.
“A lot of people think they should just sit on the couch and eat ice cream during their period, which is perfectly fine,” Lydia explains. “But some women actually feel great during this time, as lower hormone levels can be beneficial for pushing the intensity of your training. This just highlights a false narrative we’ve been fed our whole lives—that if you’re on your period, you should feel terrible but that’s not the case for everyone,” she adds.
Of course, this varies from person to person. If you experience conditions like endometriosis, severe cramping, or irregular periods, it’s crucial to listen to your body.
The Follicular phase leads up to Ovulation, which is an ideal time for exercise due to a peak in estrogen. This recommendation is based on the textbook 28-day cycle, but tracking your period more accurately is encouraged for the best results, which can easily be done using the Femmi app.
When To Avoid Exercise
The Luteal phase is a time when you need to slow down. During this phase, hormone and follicle-stimulating hormone levels decrease, which can leave you feeling less motivated to do anything—or be around anyone (me)!
If you find yourself in that mindset, Lydia recommends trying a free at-home yoga class on the Nike Training Club app. Another great alternative is to take an easy walk or a gentle run. Followed by plenty of snacks—and sleep!
Beginner's Resources To Track Your Cycle
As mentioned, using ‘Stardust‘ has been (almost) as great as winning the lottery for me. It’s an excellent free resource that combines humour with daily activity and food recommendations.
Lively is another app that offers a more comprehensive plan for what to consume throughout the different phases of your cycle; and Flo is also worth mentioning as it has features for tracking pregnancy in addition to menstrual cycles.
If you’re eager to align your tracking and exercise all in one place, the Femmi app is for you. Here, you can run like a woman, or not run at all, and feel totally empowered on whichever your choose.
