Your period doesn't have to decide whether you train today. A menstrual cup sits inside your body, has no string and no wings, and holds about as much as three medium-flow tampons, which makes it a good fit for training. Here's how to use a menstrual cup for sport, which size suits an active body, and how to stop leaks mid-workout.
Quick answer: Yes, you can do any sport with a menstrual cup, including running, the gym, yoga, cycling and swimming. Insert it before you start and check that it has opened fully, so it seals. A Lunette cup holds 25 or 30 ml and can be worn for up to 12 hours (8 in Germany and Australia), so you rarely need to empty it mid-session.
Why a menstrual cup works well for sport
- Nothing on the outside. No string, no pad shifting in your leggings or swimsuit.
- It collects rather than absorbs. A cup doesn't soak up fluid, so you can wear it from your first light day.
- Long wear time. Up to 12 hours with Lunette (8 hours in Germany and Australia; 6 to 8 hours in France), so a long run, a match or a hike fits easily.
- Capacity. Size 1 holds 25 ml and Size 2 holds 30 ml. On average a cup holds the same as three medium-flow tampons.
Running with a menstrual cup
Running moves everything, so a good seal matters.
- Insert it before you warm up and run a clean finger round the base to check it's round and fully open.
- Empty it before a long run, so you start with a full 25 or 30 ml to spare.
- Leaking on runs? The cup may not have opened, may sit too high, or may be tilted. See why your menstrual cup might be leaking.
Gym and weightlifting
Heavy lifts, squats and core work put pressure on your pelvic floor. The NHS notes that high-impact exercise and sit-ups put pressure on the pelvic floor muscles, and that lifting puts strain on them too. If you feel the cup pushing down during heavy sets:
- check that it's fully open and not sitting too low,
- tighten your pelvic floor before and during a lift, and
- consider a back-up such as period underwear on heavy days.
Yoga and pilates, including upside-down poses
Wondering whether inversions spill? Lunette's answer: thanks to the cup's suction, going through the poses of a normal class isn't something to worry about. Staying upside down for a long time might weaken the seal, so check the cup afterwards if you've held a long inversion.
Cycling, climbing and team sports
The same rules apply: insert before you start, check the seal, and empty at the halfway point of a long day if your flow is heavy. Measuring lines on the cup (5 and 13.5 ml on Size 1, 7.5 and 15 ml on Size 2) help you learn how quickly it fills on your heaviest days.
Swimming with a menstrual cup
You can swim with a menstrual cup: there's no string, so nothing shows in your swimsuit. Put it in before you change and empty it afterwards. We cover swimming in more detail in a separate guide.
Which Lunette size is best for sport?
Active bodies often have strong pelvic floor muscles, and that changes which cup feels best.
- Strong or tight pelvic floor (regular sport, yoga, pilates, dance): Lunette recommends Size 1. It's made of softer silicone, and the firmer Size 2 can cause a feeling of pressure.
- Feel the cup pressing on your bladder when you sit or move? The softer Size 1 adapts to your body and eases that pressure.
- Heavy flow and long sessions? Size 2 holds 30 ml. If you have both a heavy flow and a strong pelvic floor, try Size 1 and empty it more often.
More on this in menstrual cups and your pelvic floor and the menstrual cup size guide.
What to pack in your sports bag
- Lunette Cup Wipes: clean your cup when there's no sink, in a changing room or on a trail. Wipe the cup with tissue first, then with the wipe, and let it dry.
- Lunette Cup Wash: for your shower after training (it needs water).
- Period underwear: a back-up on heavy days while you get to know your cup.
Boil 5 minutes before first use and after each completed cycle.
Ready to train without thinking about your period? Choose your Lunette menstrual cup, made in Finland from 100% medical-grade silicone.
Sport with a menstrual cup: frequently asked questions
Can you exercise with a menstrual cup?
Yes. You can run, lift, cycle, climb, do yoga and swim with a menstrual cup. Insert it before you start and check that it has opened fully so it seals. A Lunette cup can be worn for up to 12 hours (8 in Germany and Australia), so you rarely need to empty it during a session.
Can a menstrual cup fall out when running?
A cup that has opened fully and sits in the right place is held by its seal and your pelvic floor, so it stays put. If it slips down when you run, check that it's open, try a slightly different angle, and look at your pelvic floor and your size.
Which menstrual cup is best for athletes?
Many active people have strong pelvic floor muscles, and for them Lunette recommends the softer Size 1, because the firmer Size 2 can cause a feeling of pressure. If your flow is heavy, Size 2 holds 30 ml against 25 ml, so weigh capacity against comfort.
Can you do yoga inversions with a menstrual cup?
Yes. The cup's suction keeps it in place through the poses of a normal class. Holding an upside-down pose for a long time might weaken the seal, so check the cup afterwards if you've stayed inverted for a while.
How do I clean my cup at the gym?
If there's a sink, rinse it and wash it with Lunette Cup Wash. If not, wipe it with tissue and then a Lunette Cup Wipe, let it dry and reinsert it. Boil 5 minutes before first use and after each completed cycle.
