When I first started running as a menopausal athlete, and then a masters athlete (because yes, I was in surgical menopause before becoming masters level), I found myself constantly battling one frustrating reality: weight management. I’d heard all the familiar advice—eat less, run more, cut carbs, track everything—but none of it seemed to work quite the way I expected. In fact, it felt like I was doing everything right and still not seeing the results I wanted.
I was stuck in the cycle of frustration, and it left me wondering: What’s the real secret here?
This topic is often simplified in the fitness world, especially for runners. The narrative usually goes something like: "If you run enough and eat less, you’ll lose weight and perform better." But let’s take a step back and challenge that idea because, as it turns out, weight management for masters and menopausal athletes is much more nuanced than we’ve been led to believe.
The Standard Narrative: "Just Run More and Eat Less"
For years, I thought if I just trained harder and cut back on calories, the weight would fall off and I’d run faster. But what if that approach isn’t only ineffective—it could actually be counterproductive?
The reality is that the way our bodies respond to exercise, food, and recovery changes as we age. As a masters athlete, your metabolism isn’t as quick as it once was. And for menopausal women, hormonal fluctuations add a layer of complexity that throws conventional wisdom out the window. The truth is, you could be working harder than ever, doing all the “right” things, but your body simply isn’t responding the way it used to—and that’s okay.
A Contrarian Approach: More Isn't Always Better
Many people think that the key to weight management is to eat less and run more. But this one-size-fits-all mentality fails to recognize the need for balance and adaptation.
As we age, the body requires more than just calories burned through running to maintain an efficient metabolism. In fact, endurance running, especially without enough strength training, recovery or proper fueling, can actually be counterproductive.
Instead of trying to burn off every calorie you consume through cardio, consider a more balanced approach. Focus on building muscle through strength training, which is vital for boosting metabolism (along with so many other benefits) and preserving lean mass. Adding in strength workouts—not just running—helps maintain the muscle tissue that burns more calories even at rest. This creates a sustainable foundation for weight management, which, in turn, can enhance performance.
Additionally, let’s address the idea that weight loss equals better performance. In my experience, when I stopped obsessing over every pound and instead focused on strength, energy, and proper fueling, my performance skyrocketed. It wasn’t about chasing a number on the scale anymore—it was about optimizing my body to perform at its best.
Hormonal Shifts: A Powerful (and Often Overlooked) Ally
One of the biggest obstacles I faced was managing the effects of surgical menopause on my body. As hormones drop, it becomes more difficult to lose weight or maintain body composition the way I could in my younger years. But here’s something I wish I’d known earlier: menopause doesn’t have to be a barrier to performance or weight management. In fact, the hormonal changes can be leveraged to create new opportunities for better running.
Estrogen, which plays a significant role in fat metabolism, decreases during perimenopause. It downright disappears for women in surgical menopause. This might sound like a negative, but there are tweaks you can make to your nutrition.
By combining strength training with a well-balanced diet and a focus on recovery, you can actually take advantage of these hormonal shifts. Strength training is key for maintaining muscle mass, while being mindful of your eating habits helps maintain lean mass. The key is finding a balance between fueling your runs, building muscle, and adjusting your nutrition and hydration to accommodate these shifts in your body’s needs.
Overcoming the Objection: "Isn’t Running the Key to Weight Loss?"
I know what you’re thinking: But running is supposed to help me lose weight, right? And yes, it can—but it’s not the only solution, and it might not always work the way you expect.
Running can certainly burn calories, but it can also increase your appetite—especially after long runs or intense workouts. This often leads to overeating or making poor nutritional choices, which might undo any caloric deficit you created during exercise. It’s important to remember that the body needs proper fuel to perform well.
In my experience, the best way to manage weight as a masters or menopausal athlete is by combining running with proper nutrition, strength training, and paying attention to how your body responds. Make sure you're fueling for recovery, not just for the next run. Focusing on protein to maintain muscle, healthy fats for energy, and a balanced carbohydrate intake helps keep your metabolism functioning efficiently.
The New Focus: Feel Strong, Not Just Light
What if we stopped focusing on weight loss as the ultimate goal and started focusing on feeling strong and energized instead? As a masters or menopausal athlete, the best thing you can do for yourself is embrace strength training, proper recovery, and mindful eating to support your body’s needs—without fixating on the scale.
This isn’t about fitting into a certain size or losing weight to meet an external standard. It’s about optimizing your body to perform at its best, no matter your age. By changing how you approach weight management—from trying to lose weight at all costs to focusing on muscle, energy, and performance—you can unlock a whole new level of running success.
If you’re tired of the weight management struggle and want to learn how to work with your body—rather than against it—I’m here to help. Together, we can craft a sustainable approach to your training, nutrition, and recovery that helps you manage your weight, improve your performance, and feel stronger than ever. Let’s work together to break the myth that weight loss is the only path to success in running—and create a new approach that celebrates your strength, resilience, and growth.