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For people who have periods, staying active during that annoying time of the month can be tricky.

Symptoms vary for everyone, and they can fluctuate month-on-month, but being on your period can make you feel sluggish, amoxil 1g comprimé sore, exhausted, and emotionally vulnerable – to just name a handful of the many side-effects.

When you’re feeling like this, hitting the gym and pushing your body can be the last thing you want to do. There’s also practical issues to consider as well – like which kit can you wear pads with, or are you going to leak on your favourite Sweaty Betty leggings?

Sports Direct recently launched a report with charity Women in Sport, which found that menstruation presents a barrier for girls and young women.

40% said they don’t like doing sport when they have their period, and it is a key reason for avoiding exercise, with 39% saying that having teachers and coaches that understood more about girls needs would encourage them to do more sport.

It’s an issue of accessibility, knowledge and empowerment. People who have periods need to feel able to continue to train, work out and play sport – no matter what symptoms they’re experiencing.

Facilitators, gyms, coaches and trainers also need a better understanding of how to accommodate for these needs, and normalise conversations about periods.

Team GB Olympic weightlifter Zoe Smith has shared her top tips about how to train when you’re on your period. And you don’t have to be an Olympic athlete to take her advice on board:

Wear clothes that make you feel comfortable 

‘Having the right gear is always important but even more so when you’re on your period,’ says Zoe.

‘It’s natural to be worried about potential leakages whilst training so finding the right kit will help alleviate any stress, and allow you to focus on your session.

‘For example, I tend to wear darker coloured clothes when I’m on my period.’

Focus on the benefits 

Exercise really does help alleviate cramps and it is proven to enhance your mood.

‘While it may seem like a chore to get up and go, especially when you’re low energy, keeping a strong and positive mindset and focusing on the end goal always helps to get you moving,’ Zoe says.

Take it easy and listen to your body 

If you’re feeling fatigued, Zoe suggests doing something that requires a low level of input.

‘The last thing you want to do is push yourself too hard and end up straining or hurting yourself,’ she adds.

‘Activities like yoga or simply walking are a good place to start if you don’t want to push yourself.’

Be prepared 

‘If, like me you’re someone that suffers from period cramps, it’s always a good idea to bring pain relief and the period products you feel most comfortable in ahead of your workout,’ says Zoe.

‘Whether that be tampons, a menstrual cup or period knickers, being prepared ahead of time will give you the chance to relax and focus on your session.’

Share your experiences 

‘I always find talking to other people who menstruate who also train similarly to you and even your trainer really helps to de-stress and feel more empowered,’ says Zoe.

‘Periods, in the arena of sport, are still something that is so taboo even though it’s a natural occurrence that happens to many athletes. The more we talk about it, the more we can hopefully work to normalise it.’

Zoe Smith is working with Sports Direct as part of the brand’s ‘Equal Play’ initiative, a long-term commitment to driving equality in sport.

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