The last few years were a grind. Not the “things are clicking and I’m thriving” kind of grind. More like the seasons that stretch you thin, force you to slow down, and make you question why your body feels like a different version of itself week to week.
But here’s the thing most athletes don’t realize. Hard seasons aren’t derailments. They’re recalibrations. They reveal what actually keeps you strong, steady, and capable of moving forward.
If you’re in a similar place right now, you’re not alone. As a coach who works with Masters and menopausal athletes, I see this exact crossroads all the time. Your body shifts. Your recovery changes. Your strength matters more. And your training has to evolve with you.
Let’s walk through what that looks like.
Rebuilding isn’t regression. It’s redirection.
A lot of athletes think the answer is to chase what used to work. More miles. More intensity. More “push through it.” But when hormones stop doing the heavy lifting, that strategy backfires fast.
A better way forward is smarter training.
Polarized running.
Thoughtful progressions.
Strength cycles that actually build power.
Fueling that supports recovery.
And a training rhythm that respects your physiology instead of fighting it.
This is where I see athletes start to feel like themselves again. Not the old version. The stronger one.
How strength training supports Masters and menopausal runners
Strength isn’t optional anymore. It’s the engine that keeps you durable, improves your running economy, and helps you stay consistent when life gets chaotic.
I’ve watched athletes completely change their running by shifting to heavier weights, lower reps, and progressive cycles. Stronger glutes, hips, and core translate into smoother stride mechanics and fewer overuse injuries. The payoff is real, especially when your recovery window isn’t what it used to be.
If your strength routine is “occasional and random,” this is your turning point.
How to rebuild your running base after a hard season
If you’re coming back from burnout, injury, hormonal shifts, or just a rough stretch of life, here’s the good news. You don’t need to overhaul everything.
A smart rebuild focuses on:
• Easy aerobic running
• Short doses of intensity (strides, hill pops, gear shifts)
• Consistent strength
• Purposeful recovery
• Steady increases, not heroic jumps
That’s how you regain speed without digging yourself into the fatigue hole.
Running form matters more than ever
Masters athletes can’t afford to leak energy through poor mechanics. Small form adjustments go a long way. I teach Chi-inspired mechanics because they help you use gravity, not fight it.
Little changes like posture, cadence, and lean can make running feel less like pounding and more like flow. If running has started to feel heavy, this deserves your attention.
If you want a deeper dive, my Micro-Form Mastery guide walks you through the exact cues I use with athletes.
Can you run during menopause?
Yes. And you can run well. But you have to train with intention.
Fatigue hits differently. Recovery takes more time. Strength becomes non-negotiable.
When you adjust your training to match your physiology, your running can level up in ways you didn’t expect.
Why you feel more fatigued in your 40s and 50s
It’s not because you’re “getting older” or “losing it.”
It’s reduced estrogen.
It’s slower recovery.
It’s lower collagen and tendon elasticity.
It’s changes in sleep, fueling needs, and overall load tolerance.
None of this means you’re done. It just means your training needs an update.
You don’t need to do this alone
Hard seasons don’t mean failure. They mean your body is asking for a different approach. When you’re ready to rebuild with a plan that supports your strength, your hormones, and your running goals, I’m here for that work.
Explore the strength plan designed specifically for runners who want to feel durable, powerful, and confident in every season:
Built to Go the Distance: Core, Stability, and Strength for Runners