Running with endometriosis isn’t talked about enough. 

Running with endometriosis – whether you’ve just been diagnosed, you’re still searching for answers, or you’re recovering from surgery – you’re not alone. This is for you.

I was speaking to a runner just last week who’d recently had surgery, and she had so many questions -questions her running coach couldn’t answer. And that’s the problem. Running with endometriosis isn’t talked about enough.

There’s some great information out there – but not nearly enough about how to actually balance pain, recovery, and the sport you love.

I’m a runner with endometriosis, and I know how confusing, frustrating, and isolating it can feel. So in this podcast episode, I’m sharing my experience – and what I’ve learned from other athletes navigating this too. And if you have questions, I’d love to hear from you. You can send me a DM on Instagram @GMacSpurrCoaching, or book a consult call.

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If you’re new around here – hello. I’m Gillian, or Coach G, and I’m a running mindset coach. I support runners of all levels to get out of their head, lace up, and go after goals that genuinely lift them up. We work on belief, identity, and working WITH the  moments when your brain tells you: you’re not fast enough, you’re not good enough, you’ll never achieve this – other people are better than you.

I was diagnosed with endometriosis four years ago, after a long period of just not feeling right – and a lot of doctor’s appointments trying to get answers. But what I did know was this: my running was changing. I wasn’t as fast as I used to be. I couldn’t run on my period. I was dealing with cramp-like pain, low energy…and honestly, my running felt terrible. And that’s a really difficult place to be – especially being a running coach, encouraging others to get out and run…when I couldn’t do it myself comfortably

Let me start by saying this – everyone is different. And that’s what makes running with endometriosis so challenging: there’s no single plan, no one-size-fits-all approach, no clear path, and no simple “do this” answer. 

So with that in mind, I want to share what this has actually looked like for me – what I’ve experienced, what I’ve struggled with, and what I’ve learned along the way. Not as a perfect plan, but as something you can take and shape into what works for you.

This isn’t me giving you the answer. Some of what I share might be helpful for you to try – but the most important thing is that you keep coming back to what feels true for you. Experiment. Stay curious about how your body responds. Pay attention to what you feel and what you think – maybe even write it down in a journal – so you can start to understand what works best for you – because that’s what really matters here. 

And the first thing I had to learn was this – I needed more time to train. Simple as that.

I could no longer expect to go from where I was to being race-ready in the same timeframes I used to. I had to account for the fact that there would likely be a week every month where running just wasn’t an option -and that really adds up over three, six, twelve months of training.

So I started adjusting my training cycle. I stopped forcing harder sessions into weeks where my energy was low or my body felt more sensitive. Instead of doing hills, tempo, or speed work every single week, that dropped to maybe two to four times a month – at most.

And that shift alone made a huge difference…and honestly, that required a big mindset shift for me. 

Online, there’s a big narrative around training in the shortest time possible. I see it all the time – people asking if they can train for a marathon in eight weeks, or go from nothing to a 5K in six. And for some people, that might work.

But running with endometriosis – at least in my experience – that approach just doesn’t hold up. I had to learn to give myself more time than I thought I needed. More time to breathe. More time to listen to my body. And honestly, more time to take the pressure off – because I wasn’t constantly chasing a tight deadline.

For example, I’ve got my sights set on a 100k race. At the start of the year, I asked myself: could I be ready in nine months? And I genuinely considered it.

But deep down, I knew I’d spend that entire training cycle feeling stressed and rushed. So I made a different decision.

I’ve set my sights on 2027 instead – giving myself the time to build up to those longer distances in a way that actually respects my body, instead of fighting against it. Because for me, rushing the process was never going to get me to the start line in a way that felt good. 

The next thing I had to learn – and this one might sound small, but it really wasn’t for me – is that I can’t wear tight leggings.

Not for running, and not really in day-to-day life either. Anything tight around my abdomen just makes me feel uncomfortable – sometimes even in pain – and it affects how I move, how I breathe, and honestly, how I feel in my body.

And as runners, we’re so used to being told what we should wear – tight leggings, compression gear, all of that. But I had to let go of that. I had to find what actually felt good for my body, even if it didn’t look like what everyone else was wearing.

So now, I choose looser, more comfortable options – and that alone has made running feel so much more manageable. And that took a bit of unlearning – because I felt like I should be wearing what everyone else was wearing. 

The next thing – and this is a big one – is learning to really listen to my body.

No matter what’s written on my training plan for that day or that week…if my body says no, I have to honour that.

That wasn’t always the case. Before, I would have pushed through. I would have done the run no matter how I felt physically – tired, sore, in pain…it didn’t matter.

But that approach just doesn’t work for me anymore. I’ve learned that I can’t push through in the same way – and actually, listening to my body is what allows me to keep running at all. Giving myself permission to rest, to adapt, to change the plan – that’s not me falling behind.

That’s me managing my endometriosis, and supporting my body in the long run, Because for me, pushing through doesn’t make me stronger – it sets me back.  And listening to my body doesn’t always mean skipping a run entirely – it looks different depending on the day.

Sometimes it means turning a steady run into an easy run. Other days, it’s doing run/walk intervals instead of running continuously. And yes, sometimes it does mean stopping a run completely.

The key is that I’m paying attention, and letting my body guide what I do that day – not blindly following a plan. And that’s why giving myself more weeks in my training plan is so important. It means I can have runs that don’t go exactly as planned – and I don’t sweat it – because the time is already built in. Listening to my body comes first, and everything else fits around it.

One more thing about listening to your body – menstrual products.

My naturopath suggested avoiding tampons and menstrual cups, and instead using pads or period underwear. 

I hate pads – hello chafe, and gave period underwear a go for 6 months, but I returned to the menstrual cup as I didn’t notice a difference in my sympoms using it.

The point here isn’t the product itself – it’s about listening to your body and noticing what feels best for you.

I rarely run during my period – I can count on 3 fingers the runs I’ve done on my period in the last two years. And two of those were races!

I actually stopped signing up for races for a few years as I navigated what running with endometriosis looked like for me. My day one and two are really painful for me, and I didn’t want to risk signing up for a race that might land right on my period.

But last year, I was traveling and the timing worked out for races in Australia and Singapore – I signed up, and prayed to the period gods that my period wouldn’t come on race day – and for both, it did.

I listened to my body, I pulled back on the intensity significantly, I used the run/walk method, and I did a lot of mindset work to be okay with running these races without chasing a PB.

Why am I telling you this? Because not everyone with endometriosis can run on their period. The key is understanding your own body, adjusting your expectations, and making choices that let you participate in a way that works for you, whether that’s running, racing, or taking a rest day.”

Before we wrap up, I want to hit you with bonus key lessons I’ve learned about running with endometriosis.

1. Things will change. Be open to adapting. Your body, your cycle, your energy – everything can shift, and that’s okay. Flexibility is your friend.

2. Experiment with fueling and your training. Certain run types might work better at different stages of your cycle. Try things out, notice how your body responds, and adjust accordingly.

3. Stretching and movement are meant to help. Don’t just go through the motions – find what actually feels good for your body and supports your recovery.

4. Stop if your body tells you to. Whether that’s slowing to a walk, modifying the session, or stopping completely – listening to your body isn’t giving up. It’s how you keep running in the long term.

Before we finish, I want to leave you with two more important things I’ve learned.

First: just because you have endometriosis doesn’t mean you can’t train for races or go after new distances. You can, but it requires flexibility, patience, and listening to your body. Let go of the pressure to perform exactly how you used to – and focus on what your body can do right now.

Second: sometimes, you need to reset your expectations. For example, if you track data on your watch – consider removing the previous data points and starting fresh. See this as your ‘version 2.0.’ Training with endometriosis isn’t about chasing old benchmarks – it’s about honoring where you are today.

Remember, running with endometriosis is a journey. Things will change, so stay open to adapting. Experiment with fueling, different run types at various stages of your cycle, and movement strategies that actually feel good. And above all – listen to your body. Slow down, walk, or even stop completely if it’s telling you to. That’s not failure – it’s long-term success.

If you’ve enjoyed this episode, don’t forget to subscribe so you won’t miss future episodes. You can also follow me on social media at @GMacSpurrCoaching for more tips, stories, and support. And if you have questions about running with endometriosis – or are looking for a running coach who really understands what you’re going through – book a consult call.

You can keep running. You can train for races. And you can do it in a way that honors your body, your cycle, and your journey. Keep listening, keep experimenting, and keep moving – your best version is ahead of you.