Running Through Menopause: The Challenges and Breakthroughs
Menopause changes the game for runners, but it doesn’t mean performance has to decline. Over the years, I’ve coached menopausal athletes through fatigue, hormonal fluctuations, and strength loss—while watching them get stronger, faster, and more resilient. Here’s what I’ve learned.
1. Hormones Rule Everything (and Every Runner is Different)
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Estrogen and progesterone shifts impact energy, muscle recovery, and thermoregulation.
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Some runners struggle with disrupted sleep, increased stress, or sudden pace drops.
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BiHRT or nutritional interventions can help, but the key is personalizing the approach.
2. Strength Training is Non-Negotiable
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Muscle mass declines with age, but lifting heavy slows the process.
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Compound lifts (deadlifts, squats, and presses) support running economy.
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Plyometrics help maintain power and stride efficiency.
3. Recovery Takes Longer (and That’s Okay)
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What worked in your 30s might not in your 50s.
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More emphasis on sleep, hydration, and protein speeds up recovery.
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Active recovery (mobility work, yoga, walking) prevents stiffness.
4. Traditional Training Plans Often Miss the Mark
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Many plans assume a younger athlete’s recovery capacity.
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Menopausal runners thrive on smart intensity vs. high volume.
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Speed work remains crucial, but it needs proper spacing and recovery.
5. Fueling Strategies Need to Evolve
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Protein needs increase (aim for 20-30g per meal).
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Carbs shouldn’t be feared—they fuel performance and recovery.
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Electrolyte balance is critical as menopause can affect hydration.
6. Mindset is Just as Important as Training
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The narrative around menopause being the “end” of performance is outdated.
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Confidence often wavers—data-driven progress tracking helps reframe self-perception.
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Running can be more joyful when the focus shifts to what’s possible now rather than comparisons to the past.
7. Adaptability is the Secret to Longevity
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Training should flex around hormonal fluctuations.
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Some weeks might feel off—adjusting effort levels helps maintain consistency.
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Masters runners who stay adaptable stay in the game longer.
Menopause is a transition, not an ending. With the right adjustments, strength training, and mindset shifts, runners can continue to thrive. Coaching menopausal athletes has reinforced one truth: Your best running years might still be ahead.
Looking for a coach who understands the unique needs of menopausal runners? Let’s work together. Check out coaching and plans here.