---
title: Does regular running reduce PMS symptoms? | Niyora
description: Yes. Women who ran regularly 3 times a week for 20-45 minutes had much fewer PMS symptoms than women who didn't exercise, including less pain, fewer mood chan
url: https://niyora.com/research/papers/perbandingan-gejala-pms-antara-siswi-yang-aktif-dan-tidak-aktif-olahraga-lari-2015/
---

- [Niyora](https://niyora.com/)
- [Research](https://niyora.com/research/)
- [Library](https://niyora.com/research/library/)
- Does regular running reduce PMS symptoms?

Survey study, 2015

# Does regular running reduce PMS symptoms?

Yes. Women who ran regularly 3 times a week for 20-45 minutes had much fewer PMS symptoms than women who didn't exercise, including less pain, fewer mood changes, and less bloating.

 Early or limited evidence

133 female students in Mojokerto, Indonesia

## What they did

The researchers compared 133 female students who exercised regularly by running with those who didn't exercise. They asked the girls about their PMS symptoms.

## What they found

Only 6 girls (4.5%) who ran regularly experienced 50% or more PMS symptoms, compared to 125 girls (94%) who didn't exercise. Symptoms that improved with regular running included headaches, back pain, acne, breast tenderness, bloating, stomach cramps, mood swings, irritability, and trouble sleeping.

## What it means for you

Regular running may be an effective way to reduce PMS symptoms. The main limit is that this was a small study of students at one school, and we can't be sure whether running actually causes the reduction or whether girls with milder symptoms are more likely to run.

4.5%

active runners with 50%+ PMS symptoms

94%

non-active girls with 50%+ PMS symptoms

3 times weekly

running frequency to reduce symptoms

## About the study

Original title PERBANDINGAN GEJALA PMS ANTARA SISWI YANG AKTIF DAN TIDAK AKTIF OLAHRAGA LARI PADA SISWI DI SMP PENANGGUNGAN NGORO-TRAWAS MOJOKERTO Authors Eka Nonitasari, Ika Khusnia Journal Hospital Majapahit (JURNAL ILMIAH KESEHATAN POLITEKNIK KESEHATAN MAJAPAHIT MOJOKERTO) Year 2015 Study design Survey study Participants 133 What was tested Running 3 times per week for 20-45 minutes Open access Yes Read the paper [doi.org/10.55316/hm.v4i1.51](https://doi.org/10.55316/hm.v4i1.51)

## Topics

[Premenstrual syndrome (PMS)](https://niyora.com/research/topics/condition-pms/)[Bloating, breast tenderness and physical symptoms](https://niyora.com/research/topics/symptom-physical-symptoms/)[Pain and headache](https://niyora.com/research/topics/symptom-pain/)[Exercise and yoga](https://niyora.com/research/topics/treatment-exercise/)[Students and academic performance](https://niyora.com/research/topics/life-area-education/)[Athletes and sport](https://niyora.com/research/topics/life-area-athletes/)

Research tells you what helps on average. Niyora helps on the day it hits.

Calm down, see it another way, and decide what to say, with a PMS and PMDD app built by a doctor.

## Related studies

Randomised trial, 2026

Is Pilates exercise more effective than stretching for reducing PMS symptoms?

Lab study, 2024

Do physical exercises help women in their 40s and 50s improve strength and flexibility?

Survey study, 2020

How do diet and lifestyle factors relate to PMS and PMDD in medical students?

Survey study, 1964

How common are mood and physical changes around menstruation?

Randomised trial, 2023

Does zinc supplementation reduce PMS symptoms in women?

Lab study, 2026

Do core stability exercises help women with PMDD?

Ask AI about this page

Copy prompt

ChatGPT

↗

Claude

↗

Perplexity

↗

Google AI Mode

↗

Grok

↗