I came across a post recently that said, “I temporarily paused my 10K training because it was raising my cortisol 😩 gotta figure out how not to stress my body out so much with running.”
It stuck with me—not because it was surprising, but because it’s so common. A lot of runners are walking that fine line between “training hard” and “overstressing an already stressed system.” Especially Masters athletes, menopausal athletes, and those navigating real-life chaos outside of their workouts.
But let’s pause for a sec. Is your training actually raising your cortisol… or is something else going on?
That’s what I want to unpack.
Cortisol Isn’t the Villain
Cortisol gets a bad rap. It’s constantly lumped in with burnout, belly fat, and fatigue, but in reality, cortisol is essential for performance. It wakes you up, helps regulate inflammation, and gives you the energy and focus to crush a hard workout.
So, no—cortisol in and of itself is not the enemy. The issue happens when it stays elevated all the time. That’s when we start to see disrupted sleep, mood swings, stalled progress, and a sense of dragging even when we’re technically “doing everything right.”
The Truth? Most People Are Guessing
Unless you’ve done specific testing (like a 4-point saliva test or something like a DUTCH hormone panel), you don’t really know what your cortisol is doing. What people usually mean when they say “my cortisol is high” is:
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I’m tired but wired
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I can’t sleep through the night
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I feel flat in my workouts
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I’m doing the same thing but it’s not working anymore
That’s not a clinical diagnosis. It’s a body feeling off diagnosis. And it’s absolutely worth paying attention to.
So, What’s Actually Going On?
For runners, especially women and Masters athletes, the signs of “high cortisol” are often rooted in something deeper. It might be:
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A training plan that doesn’t match your recovery bandwidth
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Running too hard, too often (even if it doesn’t feel hard)
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Skipping strength work that supports your nervous system
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Under-fueling (this one is huge and sneaky)
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Life stress that your training is unintentionally stacking on top of
What matters most is your nervous system load. It doesn’t care whether the stress is from your job, your workouts, your sleep habits, or your never-ending to-do list. It’s all stress. And when that load gets too high, your body taps out—not because you’re not tough, but because it’s smart.
Training Smarter, Not Softer
If you’ve ever felt like “pushing through” is getting you nowhere, it’s not just in your head. You might need a different approach.
That doesn’t mean stopping. It means getting strategic:
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Building aerobic capacity with low-stress methods (hello, Zone 2)
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Lifting heavy a couple of times a week to boost hormone health and resilience
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Using run/walk intervals or lower-intensity workouts when needed
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Prioritizing recovery like it’s part of training (because it is)
The goal isn’t less progress—it’s better adaptation. And that only happens when stress and recovery are in balance.
Let’s Rethink What Strong Looks Like
As a coach, I see this all the time—athletes who feel like they’re doing “everything right,” but something’s off. They’re exhausted, stuck in a plateau, or frustrated that their body isn’t responding the way it used to.
This is exactly why I do what I do. I help runners understand their unique physiology, reframe what smart training looks like, and build plans that support both performance and well-being.
You don’t have to guess your way through this.
If you’re curious about how to train in a way that supports your body—especially through menopause, stress, or just life—I’d love to work with you. I offer 1:1 coaching, training plans, and support specifically for Masters and menopausal athletes (and anyone who wants to feel good while getting stronger).
Let’s build something that actually works for you.
Reach out or explore coaching options here [insert link to coaching page].
You deserve a training plan that matches your real life—not one that adds more stress to it.