If you’ve ever Googled “running after 50” or “running and menopause,” you’ve probably landed on articles that initially sound encouraging but leave you thinking: yeah, but they don’t get what I’m going through.
I get it. I went through surgical menopause at 38, while working to become a competitive runner. Overnight, my hormones shut off and my body felt like it belonged to someone else. The advice out there wasn’t written for me—or for the athletes I now coach who are navigating the same thing.
This isn’t just a season of decline. It’s a chance to reimagine your running, rebuild strength, and find joy again in the sport you love. Here’s what actually changes, what you can do about it, and why you’re far from finished.
What Really Changes After Menopause or Hysterectomy
Menopause isn’t a single moment—it’s a transition. But when it’s surgical, it hits like a freight train. Estrogen and progesterone drop off, and suddenly you’re dealing with:
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Muscles that don’t bounce back as quickly
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Tendons and ligaments that feel stiffer
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Recovery that takes more time
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A metabolism that feels like it’s slowed down overnight
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Hot flashes and disrupted sleep
That’s the science. But the lived experience? It feels like betrayal. Runs that used to feel easy suddenly feel like effort. Strength that you built over decades feels like it’s slipping away. That’s the part most articles miss: the emotional weight of these changes.
The Struggles You’re Not Imagining
If you’ve found yourself frustrated by weight gain, lingering soreness, or a watch that tells you you’re “unproductive,” you’re not broken—you’re human. Add in brain fog, interrupted sleep, or hips that ache when you roll out of bed, and it’s no wonder runners start wondering if the best days are behind them.
Here’s the thing: you’re not alone. Every athlete I coach who’s hit menopause—natural or surgical—shares versions of this story. And when you know what’s going on under the hood, you can finally stop blaming yourself and start adapting.
Training That Meets You Where You Are
The training playbook that worked in your 20s and 30s doesn’t work here. If you try to muscle through, you end up injured or burned out. Instead:
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Prioritize quality, not just quantity. Chasing high weekly mileage is less important than giving your body purposeful work and the recovery to adapt.
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Space out hard efforts. Your recovery window is longer now. Respect it.
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Try run-walk intervals. This isn’t “less than.” It’s a smart way to manage training stress and keep your aerobic system strong.
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Add variety. Trails, treadmills, and softer surfaces reduce pounding on joints that have less elasticity than they once did.
Your body isn’t failing—it just requires a smarter strategy.
Why Strength Training Is Non-Negotiable
If there’s one lever to pull in this stage, it’s strength. And I’m not talking about endless crunches or pink dumbbells. I’m talking about lifting heavy enough to challenge your muscles and bones.
Strength work keeps your stride powerful, your bones dense, and your tendons springy. Plyometrics—even small doses like skipping or low hops—train your connective tissue to stay elastic. Core and hip work keeps you stable, so your stride feels smoother and injuries stay away.
The runners I coach who commit to two short sessions a week notice the difference in just months: more spring in their stride, fewer aches, and even faster paces on race day.
Fueling and Recovery: The Overlooked Game Changers
Nutrition looks different here. You need more protein than you used to—often double what you thought was “enough.” Hydration becomes trickier because hot flashes and hormonal shifts affect thermoregulation. If heat feels harder now than it did in your 30s, it’s not in your head.
Recovery is no longer passive. Sleep, mobility, and real rest days are training. And if you’re struggling with sleep? That’s not just inconvenient—it’s a performance limiter. Adjusting your training around your sleep patterns (morning lifts, earlier runs, fewer late-evening workouts) can make a big difference.
The Overlooked Truths: Pelvic Health, Heat, and Cross-Training
Few people talk about pelvic floor changes after hysterectomy or menopause, but it matters. Incontinence, pelvic heaviness, or instability aren’t things you just “live with.” Strengthening your core and pelvic floor can make running more comfortable and confident.
Heat deserves its own mention too. Estrogen loss impacts your body’s cooling system, which means hot weather running hits harder. Tools like cooling towels, light gear, or early-morning training can make the difference between miserable and manageable.
And don’t forget: cross-training isn’t a compromise. Cycling, swimming, and mobility-focused sessions let you keep building fitness while reducing the repetitive load that running alone can bring.
The Mental Shift: Identity and Joy
Here’s the quiet part no one says out loud: losing speed, battling new injuries, or feeling heavier can feel like losing your identity. If running has always been your freedom or your proof of strength, that loss cuts deep.
But you’re not losing running. You’re learning to relate to it differently. I’ve had athletes PR after menopause—not because their bodies magically reversed time, but because they trained smarter, respected recovery, and redefined what “strong” looks like. Others have shifted their focus to longevity, joy, or community. All of those are valid.
Myth-Busting: Questions You’re Probably Asking
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Can I still run marathons after menopause?
Yes. You may need to adjust your training cycle, recovery, and fueling, but long distances are absolutely possible. -
Is weight gain inevitable?
Not inevitable—but without adjustments to strength, nutrition, and recovery, it’s common. The good news? You have tools to work with. -
Will lifting make me bulky at this age?
Nope. Strength training at this stage helps you stay lean, stable, and powerful. Bulk is the least of your worries.
A Real Story: From Stuck to Stronger
One of my athletes came to me at 47, post-hysterectomy, feeling like her running days were numbered. She was exhausted, slower, and in pain. We pulled her mileage back, added strength, improved her fueling, and gave her more recovery. Six months later, she ran a half marathon faster than she had in years. She didn’t “get her old self back.” She built a stronger new one.
A Simple Reset to Start Now
If you’re overwhelmed, start small.
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For the first two weeks, add two short strength sessions and keep your runs mostly easy.
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In weeks three and four, add one intensity session like hills or short intervals.
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Track how you feel: energy, sleep, soreness. Let that guide you more than your watch.
It’s not about cramming in more. It’s about setting a foundation you can actually build on.
Running after 50—or through surgical menopause—isn’t the end of the story. It’s the beginning of a new chapter. Your body has changed, yes. But you’re still capable, still powerful, still a runner. The secret is shifting the playbook, not hanging up your shoes.
You don’t need generic advice. You need support from someone who understands the physiology, the mindset, and the identity shift. That’s why I created resources like The Hip Health Blueprint, Micro-Form Mastery, and my coaching programs specifically for masters and menopausal athletes.
Because you’re not here just to survive menopause. You’re here to thrive through it.