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A new study that looked into the effect of exercise on period pain has found that it has a huge positive impact.

The global survey of active women have shown the huge positive impact of exercise on menstrual cycle symptoms. Researchers from St Mary’s University and FitrWoman analyzed responses from over 14,000 women on Strava from around the world, and found that 78% found exercise reduced the symptoms of their period.

The results showed that women feel moderate intensity exercise (categorised as ‘hard breathing, but able to hold a conversation’) is most effective at combating symptoms.

Can running with your period slow you down?

88% of the women surveyed felt that their exercise performance was worse during their menstrual cycle, but can getting your period on race day slow you down.

In a word, no. Paula Radcliffe famously broke the world record in Chicago in 2002 after suffering period cramps throughout the last third of the race.Uta Pippig also famously won the Boston Marathon in 1996 with blood pouring down her leg as she crossed the finish line. And according to 14-time marathoner and gynecologist Julie Levitt, many women score personal bests when running during their periods.

In fact, your body is better prepared to run more efficiently when you’re on your period. During your period—whether it comes on its own or by taking your birth control placebo pills—your body’s levels of estrogen and progesterone are at their lowest, making you more neutral/androgynous/manly, biologically speaking, Levitt says. Your body knows it’s not getting pregnant, so its systems aren’t focused on making your uterus into an incubator. Your body can do things other than make babies—including run. Your body’s better able to convert carbs into energy, keep you from overheating, and help you recover.

The study’s architect, exercise physiologist Dr Georgie Bruuinvels said: “I’m really excited to be able to conduct research on this scale - something that wouldn’t be possible without access to Strava’s incredible community of active women - and hope that the results will benefit women around the world.“We wanted to start an important conversation about exercise, the menstrual cycle and other lifestyle factors that will empower all women to work with their body, not against it. We want women to feel comfortable discussing something that is very normal and natural.”