Polycystic ovarian syndrome or PCOS is a hormone imbalance that impacts up to 10 percent of females with ovaries. Is running good for PCOS? Studies show that aerobic exercise like running can improve the quality of life for women with PCOS—but not in every case. Read on to learn more about the potential benefits of running for PCOS.
Common symptoms of PCOS are polycystic ovaries, irregular periods, excess weight gain, excessive unwanted hair growth, thinning hair, and oily skin. There are four sub-types of PCOS which are determined by how the condition is triggered in the body: insulin-resistant, metabolic, reproductive (adrenal), and inflammatory PCOS.
Inflammatory or adrenal PCOS can be worsened by strenuous activity. The most common type, insulin-resistant PCOS, can be helped by running.
Lifestyle habits including adequate sleep, nutrition, and exercise can go a long way in mitigating symptoms of PCOS. I spoke with Dr. Jaclyn van Nes, an OB GYN and runner with PCOS, to go over considerations for running with PCOS.
Keep in mind, I am not a doctor, so talk to yours before you begin a new exercise routine with PCOS.
Let’s go!
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Related: How Running Makes You a Better Mom
5 Benefits of Running with PCOS
While there are some indications that cardiovascular exercise can worsen inflammatory or adrenal PCOS if it raises levels of the stress hormone, cortisol—for most people with PCOS, there are many benefits of an exercise like running. In fact, research shows aerobic exercise like running improves the overall quality of life for women living with PCOS.
Let’s take a look at the benefits of running with PCOS:
Insulin-resistance:
Up to 70 percent of people with PCOS have insulin resistance which can lead to Type 2 Diabetes. Running can help improve insulin resistance by increasing the body’s sensitivity to insulin. This can also end the vicious cycle between elevated androgen levels, high glucose levels, and insulin resistance.
Weight management:
Weight gain is a symptom of PCOS. Therefore, running is a great way to help those with PCOS manage their weight, says Dr. van Ness. Studies show exercise such as running is effective in managing both weight and insulin resistance in PCOS patients.
Improved sleep quality:
Sleep is vital for all major functions of your body. Studies show exercise like running can improve sleep quality.
Reduced stress levels:
Running also releases chemicals called endorphins aka “happy hormones” which can reduce stress and boost your mood. Because of hormone imbalances associated with PCOS, people with this condition are at risk for depression.
Hormone regulation:
Exercise such as running (at an appropriate level) can help balance your hormones by increasing those endorphins and decreasing estrogen and insulin.
Related: How Running Makes You Happy
Considerations Before Starting a Running Routine
Before starting any new exercise program, you should consult your health care provider particularly as your hormones may be affected more by exercise, for example.
According to Dr. van Nes, if you are on certain medications for PCOS, such as Metformin and Spironolactone, you’ll certainly need to talk to your doctor. Metformin can cause a potentially life-threatening condition called lactic acidosis if taking during certain stressors and Spironolactone can cause electrolyte abnormalities, she explains.
For pregnant women with PCOS, there are no specific considerations for running than if you were not pregnant with PCOS, says. Dr. van Nes.
However, postpartum runners with PCOS may be at risk for low milk supply. “Monitoring exercise amount and calorie intake would be important,” she notes.
If you have adrenal or inflammatory PCOS, your aerobic exercise may need be limited to 30 minutes and be less intense. In this case, the worst exercise for PCOS may be intense running as it increases stress levels in the body. The best workout for adrenal or inflammatory PCOS may gentle movement such as yoga, cycling, elliptical, Pilates, and walking.
Related: Is Pilates Good for Runners?
9 Tips for Running with PCOS
If you want to get started running with PCOS, below are some tips for success.
Listen to your body and track your symptoms.
Listening to your body as a runner is always important but it is especially so if you are running with PCOS. Track your symptoms in an app, journal, or in your phone so that you can draw correlations between improvement or aggravation of your symptoms and your exercise, diet, and other lifestyle habits.
Increase gradually.
Also important for any runner is to not increase your volume too fast. Follow these tenets for beginner running:
- Always do a walk to warm-up and cool-down.
- Start at an easy pace.
- Aim for 3 days a week on non-consecutive days
- Keep for the time you run to 30 minutes or less to see how you tolerate the physical activity. For some PCOS patients, running for longer than an hour can negatively impact your hormone balance and ovulation.
- Repeat your time or volume for 2 weeks before increasing 10-20 percent of your total weekly volume. If you are a seasoned runner, you may be able to increase 10 percent each week.
Related: How to Start Running: A Complete Guide
Take walk breaks as needed.
For any new runner, it is important to talk walk breaks as needed. As your body adapts to running, it is common to take walk breaks often. As you are consistent with running, you will be able to elongate the time you run and shorten the time you walk.
Prioritize recovery.
My run coaching is grounded in this equation: STRESS + REST = SUCCESS. This means that if you have a hard day running or working out with PCOS, take an easy day of complete rest or light activity such as yoga or walking the next day.
This allows your body to build back stronger. New runners especially should not run on consecutive days. If you are an experienced runner, it is still important to take at least one rest day a week to maintain hormonal balance and recover.
Related: Does Running Too Much Cause a Hormonal Imbalance?
Strength train.
Lifting weights is good for runners but really good for runners with PCOS. Research has linked this type of training, particularly HIIT (high-intensity interval training), with reducing PCOS symptoms and regulating the menstrual cycle. Aim to lift weights 2-3 times per week.
Related: Strength Training Guide for Runners
Cross-train.
On the days you don’t run, incorporating low-impact exercises such as yoga, Pilates, walking, and swimming can help you recover and balance out your stress which is important for PCOS patients (especially those with adrenal or inflammatory PCOS).
Related: 7 Tips to Not HATE Running & Become a Runner
Eat well and often.
Good nutrition (similar to the Mediterranean diet) may help lower PCOS symptoms. It is also important to fuel your running. Fasted running (running on an empty stomach) can raise cortisol levels, and disrupt hormone and blood sugar levels.
Therefore, be sure to eat a small carb-rich snack about an hour before running and refuel within 30 minutes after your run with carbohydrates and protein. (Get more nutrition tips with my fueling guide).
Related: Why You Shouldn’t Intermittent Fast & Exercise
Start on the treadmill.
Starting your running journey with PCOS on a treadmill ensures you are safe in case you don’t feel well running. Running on a treadmill keeps you from being too far from home and having to stop and walk all the back. It also allows you to control variables such as your speed, incline, bathroom access, temperature, and keep hydration close.
If you’re just getting started, try this PCOS treadmill workout:
- Walk for 5 minutes on a .5 incline as a warm-up
- 3-minute easy jog
- 2-minute walk
- 4-minute easy jog
- 2-minute walk
- 5-minute easy jog
- 2-minute walk
- 1-minute run!
- Walk for 5 minutes on a .5 incline as a cool-down
Get more treadmill workouts here!
Get a running coach.
If you are running with PCOS, it is best to work with a running coach to ensure you are approaching your training in the right way. A running coach (like me!) can help you progress your training at the right pace so you get fit while mitigating your symptoms! You can learn more about my run coaching here!
The Bottom Line
Running is good for PCOS in most cases as it can reduce symptoms and support an overall healthy lifestyle. Committing to running three times a week may help reduce your PCOS symptoms.
However, bear in mind that everyone’s experience with PCOS and exercise is different. For this reason, an exercise program needs to be tailored specific for one’s body’s and needs.
Carefully monitor how you feel during and after running, journaling your symptoms to connect the dots on any particular triggers.
Always talk to you doctor before starting something new to ensure it is not adding undue stress to your body.
Get more inspiration to run while pregnant »
If you’d like assistance with your running journey, check out my run coaching services and my other free training plans:
- After a Break Training Plan
- 5k Training Plans
- 10k Training Plans
- Half Marathon Training Plans
- Postpartum Training Program
- Marathon Training Plans
- Strength Training Plan