The Hormonal Symphony of Running: How Hitting the Pavement Affects Your Body's Chemical Messengers

Running, a popular form of exercise, does more than just improve cardiovascular health and build muscle. It also has a profound impact on our hormonal balance. Hormones are crucial for regulating various physiological processes, and running can significantly influence their levels and activity.

What are Hormones?

hormones and female running

Hormones are chemical messengers produced by glands in the endocrine system. They travel through the bloodstream to tissues and organs, regulating processes such as growth, metabolism, and mood. Some key hormones include:

  1. Estrogen: Predominantly a female hormone, important for reproductive health.
  2. Testosterone: Found in both sexes, but higher in males, affecting muscle mass and libido.
  3. Cortisol: Known as the stress hormone, it helps manage stress and energy levels.
  4. Endorphins: These are the body's natural painkillers and mood enhancers.
  5. Insulin: Regulates blood glucose levels, crucial for energy management.

Does Running Affect Your Hormones?

Running and other forms of aerobic exercise can significantly influence hormone levels. Here's how:

  1. Increased Endorphins: Running stimulates the production of endorphins, often referred to as the "runner's high." These hormones improve mood and can act as natural pain relievers.
  2. Cortisol Levels: Regular running can help manage cortisol levels, reducing stress and promoting a sense of well-being. However, excessive running can lead to elevated cortisol, which may cause chronic stress and fatigue.
  3. Growth Hormone: Running, especially high-intensity interval training (HIIT), can boost the secretion of growth hormone, which is vital for muscle repair and overall health.

How Does Exercise Affect Female Hormones?

Exercise, including running, has a nuanced effect on female hormones:

  1. Menstrual Cycle: Regular running can lead to changes in the menstrual cycle. While moderate exercise generally has positive effects, intense training can sometimes cause irregularities.
  2. Estrogen Levels: Running can influence estrogen levels, which play a crucial role in reproductive health. Moderate exercise helps maintain healthy levels, but excessive training can reduce estrogen, potentially leading to health issues.
  3. Progesterone: This hormone, important for the menstrual cycle and pregnancy, can also be influenced by running. Balance is key, as both low and high levels can impact health and performance.

Does Running Increase Estrogen Levels in Females?

The relationship between running and estrogen levels in females is complex. Moderate running can help maintain or slightly increase estrogen levels, which is beneficial for bone health and cardiovascular function. However, the intensity and duration of running play critical roles.

  1. Moderate Exercise: This can support balanced estrogen levels, contributing to overall health and well-being.
  2. High-Intensity Running: Intense training might lead to a temporary increase in estrogen, but over time, excessive exercise can result in lower levels.

Can Excessive Exercise Cause Low Estrogen?

Yes, excessive exercise can cause low estrogen levels, a condition known as exercise-induced amenorrhea. This condition is characterized by missed menstrual periods and can have several negative effects on health, including:

  1. Bone Density Loss: Estrogen is vital for bone health. Low levels can increase the risk of osteoporosis and fractures.
  2. Reproductive Health Issues: Low estrogen can affect fertility and cause complications in menstrual health.
  3. Mood and Energy Levels: Estrogen also influences mood and energy. Low levels can lead to fatigue, depression, and other mood disorders.

The Impact of Running on Pelvic Floor Health

Running, while beneficial in many ways, can also pose risks to pelvic floor health, especially in females. The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. High-impact activities like running can place significant stress on these muscles, potentially leading to pelvic floor dysfunction and prolapse

Why Pelvic Floor Health Matters

Pelvic floor health is crucial for maintaining continence, sexual function, and support for pelvic organs. Weak or damaged pelvic floor muscles can result in:

  1. Urinary Incontinence: The inability to control urine flow.
  2. Pelvic Organ Prolapse: When pelvic organs drop from their normal position due to weakened support muscles.
  3. Chronic Pelvic Pain: Discomfort or pain in the pelvic region.

The Importance of Kegel Exercises

Kegel exercises, which involve the contraction and relaxation of pelvic floor muscles, are essential for maintaining and improving pelvic floor strength. These exercises are particularly important for runners to prevent the adverse effects of high-impact activity on the pelvic floor.

How to Do Kegel Exercises:

  1. Identify the Muscles: To find your pelvic floor muscles, try and imagine stopping wind and wee at the same time. This is the area you want to contract. The muscles you use are your pelvic floor muscles.
  2. Practice Contractions: Once you’ve identified the muscles, contract them for 5 seconds, then relax for 5 seconds. Repeat 10-15 times. The aim is to be able to hold the contraction (hold) for up to 10 seconds and repeat 10 times. Goal is to do these two to three times EVERY day.

    If you are unsure how to do your Kegel exercises, then we have the next 30 Day Pelvic Floor Challenge starting on the 5th August where you will learn in the first week how to do your Kegels correctly.

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  3. Consistency is Key: Perform these exercises three times a day for optimal results.

Conclusion

Running is a powerful activity that can positively influence hormone levels, enhancing mood, stress management, and overall health. However, balance is crucial. While moderate running supports hormonal health, excessive exercise can disrupt hormonal balance, particularly estrogen levels in females, leading to various health issues.

Additionally, the high impact of running necessitates attention to pelvic floor health to prevent problems such as incontinence and prolapse. Incorporating Kegel exercises into your routine can help maintain strong pelvic floor muscles, ensuring that running remains a beneficial activity for overall well-being. Something here at Secret Whispers we are a big advocate for keeping women running and doing the exercises they love!

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The 30 Day Pelvic Floor Exercise Challenge - Starts Monday 5th August 2024

 

The 30 Day Pelvic Floor Exercise Challenge - Starts Monday 5th August 2024

 

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