Kyniska Running


How you train the fitness factors—aerobic endurance, acidosis threshold, VO₂max, anaerobic capacity—is the same as how a male runner trains them. A VO₂max workout is a VO₂max workout, regardless of whether you’re female or male. The difference lies in the training program’s subtleties and where such workouts are placed. How the volume and intensity of …

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Are You at Risk for the Female Athlete Triad?

The female athlete triad is a collection of 3 characteristics that puts a female runner at risk for bone injuries—decreased bone density, menstrual irregularities, and disordered eating. When any one of these characteristics are present, problems can occur. To determine whether you are at risk, ask yourself the following questions. If your responses indicate a …

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Block Periodization and the Menstrual Cycle

Through the effects of estrogen and progesterone, the menstrual cycle exerts its greatest training-related influence on aerobic endurance training. As discussed in our CEO’s bestselling book, 𝘙𝘶𝘯𝘯𝘪𝘯𝘨 𝘗𝘦𝘳𝘪𝘰𝘥𝘪𝘻𝘢𝘵𝘪𝘰𝘯, one of the ways to organize your training is to use a block periodization model, in which you congregate the stress with 2-3 hard workouts during the …

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Body Temperature

Body temperature changes rhythmically throughout the menstrual cycle, peaking during the luteal phase in response to the surge in progesterone. Progesterone acts on your brain’s hypothalamus, which increases set-point temperature. A higher body temperature increases the threshold for dissipation of heat. So a woman’s body must reach a higher temperature before her thermostat compensates and …

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Running Around the Menstrual Cycle

The menstrual cycle, which occurs monthly from menarche (age 11-14) until menopause (age 45-50), is the defining physiological characteristic of females. The levels of estrogen and progesterone change continuously throughout the cycle as a complex interaction of positive and negative feedback mechanisms regulate the timing and amount of hormone secretion. With the large fluctuations in …

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