If there’s anything my own story has taught me, it’s that running through menopause isn’t a decline. It’s a reckoning — one that demands honesty, adaptation, and a different level of care. I went into surgical menopause at 38, long before anyone thought to prepare me for what that would mean as an athlete. No roadmap. No conversations. Just “you’ll figure it out.”
And like so many of the women I coach now, I tried to power through it. I kept training like the pre-menopause version of myself… until my body made it clear I needed a new operating manual. That’s when everything changed — not because I slowed down, but because I finally learned how to work with my physiology instead of fighting it.
That’s why I coach the way I do now. Because I’ve lived this shift. I’ve rebuilt from the inside out. And I understand exactly what it feels like when your ambition is still strong but your body suddenly needs a different strategy.
Here’s what I’ve learned from coaching menopausal runners — and from being one.
Running through menopause isn’t just about hormones, but we’re not going to pretend hormones don’t run the show. When estrogen, progesterone, and testosterone start fluctuating or declining, everything from recovery to energy to sleep feels different. Two women can be the same age, same mileage, same training load — and respond completely differently. There’s no universal playbook. Just patterns and physiology. The key is tuning into yours.
Strength training becomes the anchor. Not because it’s trendy, but because menopausal physiology demands it. Muscle mass declines faster, tissues lose elasticity, bones need stimulus, and the body needs reinforcement to keep absorbing the impact of running. Runners who lift consistently don’t just feel better — they run better. They hold form longer. They avoid injuries that sideline everyone else. And they age like athletes, not cautionary tales.
Recovery stretches out. It’s not negotiable. It’s reality. And when you finally respect that reality, training suddenly feels smoother again. Sleep, hydration, protein, mobility, downtime — these aren’t “extras.” They’re the foundation of adaptation. You build strength in recovery, not in the grind.
Fueling becomes a non-negotiable part of the equation too. Underfueling is the fastest way to tank performance in this chapter. Your body literally needs more — more protein, more carbs, more sodium, more consistency. The runners who step into this chapter with a fueling strategy see their energy stabilize, their recovery improve, their strength hold steady, and their running feel lighter again. This isn’t indulgence. It’s athletic precision.
And here’s the mindset shift that changes everything: menopause doesn’t end your running story. It deepens it. The women who thrive aren’t the ones trying to resurrect old versions of themselves — they’re the ones who train the athlete they are right now. They’re done apologizing. Done shrinking. Done ignoring what their body is trying to tell them.
They stay adaptable. They stay curious. And they stay in the sport longer because they stop fighting themselves.
Menopause isn’t an ending. It’s an upgrade — as long as you’re willing to update the strategy.
If you want to understand what your body needs in this chapter, Mastering Menopause will walk you through the physiology, the training shifts, and the recovery strategies that make running feel strong again.
And if your energy, pacing, or recovery feel off, my Fuel Like You Mean It guide breaks down exactly how to fuel as a menopausal or Masters athlete so your body has what it needs to perform — not just survive.
You’re not losing your edge. You’re learning to sharpen it differently. And you deserve tools that actually honor the athlete you are now.