If you’ve ever cut a run short because your pad started doing its own little side quest, or spent a gym class wondering whether your tampon string was going to rub you raw, you’ll know this very specific period problem.
Periods and exercise can be a bit of a complicated friendship. Sometimes moving your body feels amazing, but equally sometimes the idea of putting on lycra to hit the gym is a bridge too far when you could opt for the couch instead.
But here’s the thing: your period should not be the reason you skip the run, the gym session, the netball game, the hike, the swim, or the thing you actually wanted to do. The right period care can make a huge difference and studies have shown that light exercise can help with period pain.
So, let’s talk about the best period pants for running, how period underwear works for exercise, when a menstrual cup or disc might be the better option, and how to build a leakproof little period kit that lets you move without spending the whole time doing a mental gusset check.
Why period care matters so much for sport
For a lot of people, sport does not stop because they do not like moving. It stops because periods make it feel risky, messy, painful, embarrassing or just annoying.
A 2025 Australian study from Victoria University and Share the Dignity found that 68% of people surveyed had skipped sport because of their period, 90% worried about leaking, and 72% felt anxious about their period while playing sport. So if you’ve ever felt like your period has messed with your confidence, you are very much not alone.
There’s also wider research showing that young women drop out of sport and physical activity at higher rates than young men. Sport New Zealand notes that by age 17, young women are spending 28% less time being physically active than young men, and that periods can be unpredictable during the first one to two years.
Which is why leakproof, comfortable, actually-stays-put period care is not a cute extra. It’s important. Because no one should have to choose between moving their body and managing their period.
Is exercise good during your period?
It can be. For some people, gentle movement like walking, yoga, swimming or cycling may help ease period pain. The NHS lists gentle exercise as one of the self-care options that can help with period pain.
Exercise can also support mood and general wellbeing because physical activity is linked with broad physical and mental health benefits. The World Health Organization says both moderate and vigorous physical activity improve health.
It’s important to note, though, that not all menstrual cycles are created equal. For some, it’s just not an option to go hard on the exercise front during their cycle.Cramps, fatigue, nausea, heavy bleeding, headaches, bowel changes, low mood, endometriosis, PCOS, perimenopause can all make exercise feel like a hard no.
Always listen to your body. Some days you might feel like running, some days you might feel like a slow walk and some days the most sporty thing you do is walk to the couch to read a book.
Best period pants for running: what to look for
When you’re running, your period underwear needs to do more than look cute in the drawer. It needs to handle movement, sweat, friction and flow.
1. A snug fit that does not dig in
Period pants need to fit close to the body so the gusset can do its job. But too tight is not the vibe. If the leg holes dig, the waistband rolls or the seams rub, you’ll know about it by kilometre two.
For running, gym workouts and sport, look for period underwear that feels secure but not restrictive.
2. A quick-wick gusset
Sweat plus period blood plus slow-drying fabric is not a fun little cocktail. Hello Undies use a quick-wick top layer and a thin gusset, which helps you feel dry and comfortable while still getting leakproof protection.
3. Proper absorbency
Not all period pants have the same capacity. Hello Undies absorbency ranges from 10ml for Sweet Cheeks through to 50ml for Best in Show Boxer, depending on the style.
For light days, spotting, gym sessions or backup protection, a lower-absorbency style may be enough. For heavier flow days, longer runs or overnight protection, you’ll likely want more absorbency or a cup/disc plus undies combo.
4. A leakproof seal
This is where Hello Undies really earn their keep. Unlike many period underwear styles, Hello Undies have a leakproof seal around the outer edge of the absorbent gusset. They’re designed to be worn alone or as backup with a Hello Cup or Hello Disc.
That matters for running because your body is moving repeatedly. Up, down, forward, sweaty, repeat. You want protection that is built for real life, not just sitting politely at a desk.
The best Hello Period products for running and exercise
Best for running backup: Hello Undies
If you want period underwear for running, Hello Undies are the place to start. They are reusable, leakproof and designed for periods, light bladder leakage, postpartum and gym workouts. Hello Period’s own product information says the gusset is thin enough for everyday wear and suitable for “gym workouts” and backup protection.
For running, Hello Undies are especially great as backup with a Hello Cup or Hello Disc. That way, your internal product does the main collecting, and your undies are there for extra confidence. A lovely little safety net for your bits.
Best for heavy flow and long runs: Hello Disc + Hello Undies
For heavy flow days, long training sessions or race days, the dream team is a Hello Disc plus Hello Undies.
The Hello Disc holds up to 50ml and can be worn for up to 12 hours. It’s made from medical-grade silicone and has a patented double-loop tab designed to make removal easier.
Because a disc collects rather than absorbs, it also avoids that dry, scratchy feeling some people get with tampons. And because there’s no string, there’s nothing dangling around creating friction while you run. Bless.
A Judge.me review for the Hello Period Menstrual Disc on Unfabled says it is convenient for “busy days, work shifts, exercise, or running.”
Best for gym, light days and no VPL: Sweet Cheeks
Sweet Cheeks is Hello Period’s seamless period thong. It has 10ml absorbency, which is the equivalent of around two regular tampons, based on 5ml capacity.
This is a great option for lighter days, spotting, gym workouts, backup protection or when you want period underwear without obvious lines under leggings.
Best for secure everyday movement: Just Briefly
Just Briefly is a seamless mid-waist period brief with 30ml absorbency, equivalent to six regular tampons. It has quick-dry material, a thin absorbent gusset and leakproof sealed gusset technology.
This is a strong pick for everyday exercise, walking, gym workouts, shorter runs and days when you want more coverage than a thong but still want something smooth and comfy.
Best for higher waist comfort: High Achiever
High Achiever is the high-waist option for anyone who likes that held-in, secure feeling. It uses the same kind of quick-dry, thin gusset technology and leakproof sealed gusset design.
If low-rise anything makes you feel personally attacked, High Achiever is probably your girl.
Best for heavy flow, overnight or full coverage: Best in Show Boxer
For heavier flow days, overnight, lounging after a big workout, or anyone who just wants more coverage, Best in Show Boxer is the heavy hitter. Best in Show Boxer is a great option for heavy flows and overnight, with an absorbent gusset running from the front to back waistband for maximum absorbency.
Best in Show Boxer absorbs up to 50ml, making it the most absorbent Hello Undies style.
Period pants vs cups vs discs for running
There is no single “best” period product for every runner, because bodies, flows and comfort levels are all different. Here’s the simple version.
Period pants for running
Great for: Light to moderate flow, gym workouts, walking, shorter runs, backup protection, light bladder leakage and people who do not want internal products.
Things to know: On heavy days or long runs, period pants may work best as backup rather than your only protection.
Menstrual cups for running
Great for: People who like internal products, want long wear time, want no tampon string and prefer a reusable option.
Things to know: Cups use suction, so getting the right fit and seal matters. Some people love them for exercise, while others prefer the feel of a disc.
Menstrual discs for running
Great for: Heavy flow, long wear, no dryness, no string, high-impact activity and people who want a higher-capacity option.
Things to know: Discs sit differently from cups. They tuck behind the pubic bone and collect fluid rather than absorb it. The Hello Disc has a double-loop tab, which can be worn in different ways depending on comfort and cervix height.
Fashion Journal’s article on period discs notes that the Hello Disc can be worn during exercise, including running, and describes discs as moving with the body, making them suited to active bodies.
Real user notes on Hello Period and exercise
One public Judge.me review for the Hello Period Menstrual Disc says you can go several hours without thinking about it, making it convenient for “exercise, or running.”
Lifestyle reviewer Emma Reed also tested the Hello Period Disc and listed “swimming, exercise etc” as one of the pros. In her own swim test, she said she worried about leakage or movement but “needn’t have worried” because the disc stayed in place.
Hello Period’s own reviews page also notes that the Hello Disc is rated #1 on Google Reviews, although the page itself does not show enough running-specific review text to quote more deeply.
How to build your period running kit
For light flow: Try Sweet Cheeks or Just Briefly on their own.
For moderate flow: Try Just Briefly or High Achiever, depending on whether you prefer mid-waist or high-waist coverage.
For heavy flow: Try Hello Disc or Hello Cup with Hello Undies as backup.
For long runs or race day: Use Hello Disc plus Hello Undies. Do not try a new period product for the very first time on race day unless you enjoy chaos as a lifestyle.
For teens or first periods: Period undies can be a brilliant low-fuss starting point because there’s nothing to insert. For sport, they can help reduce the fear of leaks and make period days feel more manageable.
For light bladder leakage: Hello Undies are also suitable for light bladder leakage, postpartum and gym workouts.
Race day and workout care tips
If you’re heading away for a race, tournament or long weekend, pack more than you think you’ll need. Periods love making surprise guest appearances.
After wearing Hello Undies, rinse them in cold water, then machine wash on a cold or low-temperature wash. Do not use fabric softener, and dry them inside out so the gusset can dry fully.
Fabric softener is the enemy of absorbency. It can coat the fibres and mess with the magic, so skip it unless you want your period undies to quietly resign from their job. Hello Period’s care guide also recommends avoiding fabric softeners and dryer sheets because they can hinder absorbency.
FAQs: running on your period
Can I run in period pants?
Yes, you can run in period pants. The key is choosing the right absorbency and fit for your flow and distance. For heavy days or longer runs, use period pants as backup with a Hello Cup or Hello Disc.
What are the best period pants for running?
The best period pants for running are leakproof, quick-wicking, snug but not tight, and comfortable under activewear. Hello Undies are designed with a quick-wick top layer, thin gusset and leakproof sealed gusset technology.
Are period undies enough for heavy flow running?
Sometimes, but not always. If your flow is heavy, a Hello Disc or Hello Cup plus Hello Undies will give you more protection and peace of mind.
Can I wear a menstrual disc while running?
Yes. The Hello Disc is designed for long wear and high-capacity protection, and a public review specifically mentions using it for exercise or running.
Is it bad to exercise on your period?
Not usually. Gentle exercise can help ease period pain for some people, and movement has general health benefits. But if you feel awful, dizzy, in severe pain or unusually fatigued, rest is a very valid plan.
The bottom line
The best period pants for running are the ones that make you forget you’re on your period for a minute. No shifting pad. No tampon string. No checking your leggings every three seconds. No skipping your routine just because you’re worried about leaks.
Hello Undies are a brilliant option for running, gym workouts, light bladder leakage and everyday backup. For heavier flow or longer distances, pair them with a Hello Cup or Hello Disc for extra confidence.
Because your period can come along for the run. It just doesn’t get to ruin it.
