Can You Run if You Have PCOS?

Jodie Relf
Oct 14
3 min read

If you have PCOS, you’ve probably heard conflicting advice about exercise - and especially about running. Some people say it’s the worst thing you can do for PCOS. Others say it’s essential.

The truth is more balanced: yes, you can run with PCOS - but how, when, and how much you run matters. Let’s look at the evidence and how to make running work for your body.

Benefits of Running for PCOS

Running is a form of aerobic exercise, which is widely recommended in the management of polycystic ovary syndrome. Here’s what the research says about running and PCOS:

Improves insulin sensitivity: Aerobic activity helps the body use insulin more effectively, which is key since insulin resistance affects up to 70% of women with PCOS (Teede et al., 2023).
Supports metabolic health: Running strengthens the heart and lowers long-term risks of type 2 diabetes and cardiovascular disease, which are higher in PCOS (Stepto et al., 2019).
Boosts mood: Women with PCOS are more likely to experience anxiety and depression. Running can release endorphins and support mental wellbeing (Dokras, 2012).
Hormone benefits: Some studies show aerobic exercise helps reduce testosterone and improve menstrual function in PCOS (Hutchison et al., 2011).

Key point: Running can be a powerful tool for PCOS, but it’s not always the only or best option for everyone.

When Running Might Not Be Helpful for PCOS

While running has clear benefits, it isn’t always the best choice if you have PCOS.

Irregular or absent periods (amenorrhea): If your cycles are very long or missing, high-volume running may worsen hormonal disruption. Gentler forms of exercise such as yoga, Pilates, or walking may be better until your cycles regulate (Loucks & Thuma, 2003).
High stress levels: PCOS is linked with cortisol dysregulation. Adding lots of high-intensity exercise like running may keep your body in a constant “fight or flight” mode, making symptoms worse (Dokras, 2012).
Under-fuelling: Skipping meals or not eating enough around runs can increase fatigue, worsen cravings, and delay menstrual recovery.

Key point: Running isn’t “bad” for PCOS - but if your body is stressed, under-fuelled, or struggling with missing cycles, gentler workouts may be more supportive.

How to Run Safely With PCOS

To get the benefits of running without over-stressing your hormones:

Start slow: Begin with run–walk intervals and build gradually.
Follow the 10% rule: Don’t increase distance or intensity by more than ~10% per week.
Mix it up: Combine running with resistance training for the best results in PCOS. Strength work can lower testosterone and improve body composition (Hutchison et al., 2011).
Prioritise rest: Plan 1–2 rest days per week to support recovery, hormones, and performance.
Listen to your body: Watch out for worsening fatigue, mood changes, or increased cycle irregularity.

Fuel and Recovery: Nutrition Tips for Running with PCOS

Running and PCOS means fuelling wisely. Under-fuelling can trigger hormonal imbalances, irregular cycles, and poor recovery.

What to Eat Before a Run

Aim for a small balanced snack 1–2 hours before, including carbs for energy and protein for stability:

Wholegrain toast with nut butter
Greek yoghurt with berries
A banana with a handful of nuts
Oatcakes with hummus

What to Eat After a Run

Refuel within 30–60 minutes of finishing. Pair protein (for repair) with carbs (to restore energy):

Smoothie with protein powder, oats, and berries
Eggs on wholegrain toast with avocado
Chicken or tofu wrap with salad
Cottage cheese with fruit and seeds

Key point: Fuelling around exercise is just as important as the run itself for supporting hormones and regulating cycles.

Takeaway: Is Running Good for PCOS?

Yes, running can be good for PCOS. It improves insulin sensitivity, mental health, and metabolic health.
But it’s not always the best choice. If you’re under high stress, skipping periods, or not fuelling properly, running may hold you back rather than move you forward.
The best approach: mix running with strength training, adequate nutrition, and rest days.

Every woman with PCOS is different. The key is to listen to your body and adapt your training to support both your fitness and your hormones.

References

Dokras, A. (2012). Mood and anxiety disorders in women with PCOS. Seminars in Reproductive Medicine, 30(5), 45–52.

Hutchison, S.K. et al. (2011). Effects of exercise training on insulin sensitivity, body composition, and androgen status in women with PCOS. Journal of Clinical Endocrinology & Metabolism, 96(1), E48–E56.

Loucks, A.B. & Thuma, J.R. (2003). Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women. Journal of Clinical Endocrinology & Metabolism, 88(1), 297–311.

Stepto, N.K. et al. (2019). Exercise and PCOS: Benefits, risks and prescription. BMC Medicine, 17, 58.

Teede, H.J. et al. (2023). International evidence-based guideline for the assessment and management of PCOS. BMC Endocrine Disorders, 23, 25.