If you're a runner navigating menopause and all the weird, hard, unpredictable shifts that come with it, chances are you’ve read some version of this advice:
“Dress in layers.”
“Stay hydrated.”
“Just keep moving.”
That’s it? That’s the playbook?
Most mainstream articles about menopause and running treat us like we need a pep talk and a moisture-wicking tank top. But we don’t need to be told to “listen to our bodies.” We’re already doing that. What we need is support that actually matches the complexity of what’s going on—because the hormonal shifts in perimenopause and postmenopause touch everything: training, recovery, sleep, mood, nutrition, and identity.
So, let’s dig into the truth: what those articles miss—and what you actually need.
Let’s Start With What They Do Get Right
To be fair, some of those “running through menopause” articles aren’t completely useless. They’re just incomplete.
They do a decent job:
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Explaining hot flashes and thermoregulation
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Suggesting cooling strategies and gear adjustments
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Encouraging movement for stress and mood management
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Mentioning joint pain and the importance of recovery (briefly)
But it’s surface-level support. And you deserve more than surface.
What You’re Not Being Told—and What to Do Instead
1. You Need a Smarter Training Plan
Menopause isn’t a blip—it’s a physiological shift. You can’t out-tough joint stiffness, inconsistent energy, or sleep-deprived fatigue. The solution isn’t just to “keep going”—it’s to train differently.
What you can do:
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Run by effort, not ego. Forget the paces that used to define you. Start using Rate of Perceived Effort (RPE).
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Build in deload weeks. More frequent recovery isn’t lazy—it’s efficient.
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Lift heavy and often. Strength training isn’t optional. It protects bone density, boosts metabolism, and keeps your joints resilient.
You’re not fragile. You’re adapting. Your training should too.
2. Fueling Like You’re 30 Won’t Cut It
If you’re still trying to “clean eat” your way through fatigue, muscle loss, and brain fog—you’re probably under-fueling. And it’s making everything harder.
What you can do:
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Prioritize protein. Aim for at least 25–30g per meal to support muscle, bone, and recovery.
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Don’t fear carbs. Especially around training. They’re fuel, not the enemy.
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Get strategic with supplements. Creatine, magnesium, omega-3s, and vitamin D all support this phase—no detox teas required.
Menopause isn’t a time to shrink. It’s a time to rebuild.
3. Recovery Isn’t Rest. It’s a Skillset.
You’re not imagining it: you feel more sore, sleep like garbage, and bounce back slower. Hormonal changes impact nervous system regulation, inflammation, and deep sleep.
“Just get more sleep” doesn’t work when night sweats and 3 AM anxiety have other plans.
What you can do:
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Create a wind-down routine. Add breathwork, gentle mobility, or legs-up-the-wall post-run.
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Focus on your nervous system. Parasympathetic recovery (like yoga nidra or box breathing) matters as much as foam rolling.
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Get techy if it helps. HRV and sleep tracking can help you align your training with your actual readiness.
Rest is passive. Recovery is a strategy.
4. Let’s Talk About HRT—Without the Fear or the Hype
Here’s where things get tricky. HRT (hormone replacement therapy) has been over-simplified and over-sensationalized. Some say it’s dangerous. Others act like it’s the holy grail. The truth? It’s personal, and the real conversation is just starting to get better.
Let’s clear some things up:
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The old WHI study that scared everyone off HRT? Flawed. It used outdated formulations and didn’t reflect current protocols.
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You haven’t “missed the window.” While there’s some benefit to starting HRT closer to menopause, women in their 50s, 60s—even 70s—can still experience relief and long-term health support.
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HRT isn’t just for hot flashes. It can improve sleep, mood, joint and tendon health, and protect your bones—all of which affect training.
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Supplements aren’t always safer. “Natural” doesn’t mean effective or evidence-based. And throwing hundreds of dollars at powders and pills without a plan? That’s not a strategy.
What you can do:
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Ask better questions. What symptoms are interfering with your life and training the most?
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Work with a provider who understands menopause and performance. If they shut down your questions or cite outdated info, move on.
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Don’t moralize your choices. HRT doesn’t make you weak. Going without it doesn’t make you tougher. It’s just a decision—not an identity.
Suffering isn’t a badge of honor. Get the support you need, in whatever form works for you.
5. Your Identity Is Allowed to Shift
This one’s sneaky. The physical symptoms are one thing—but the mental and emotional shifts of menopause can hit hard. Maybe your body doesn’t look or perform the way it used to. Maybe your motivation feels off. Maybe you’ve stopped chasing PRs and don’t know what’s next.
What you can do:
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Redefine what success looks like. Adventure runs, consistency streaks, strength gains—these count too.
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Get connected. Train with people who get it, or find a coach who sees the full version of you.
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Explore your evolution. Journal. Reflect. Grieve if you need to. And then ask: who am I becoming as an athlete now?
You’re not losing your edge. You’re learning to sharpen it differently.
Here’s Where You Start
Let’s skip the fluff and go straight to the checklist:
Today’s Action Steps
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Audit your training. Is it flexible? Does it include strength?
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Look at your nutrition. Are you supporting your recovery and muscle health?
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Start a recovery ritual. Add one nervous-system-friendly thing this week.
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Track your symptoms. Look for patterns. Work with them, not against them.
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Explore HRT with curiosity, not fear. Get real info, not clickbait.
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Reclaim your athlete identity. On your own terms.
This Isn’t About Slowing Down
You’re not falling apart. You’re evolving.
Menopause doesn’t mean you're done. It means you're being asked to train, recover, and live in alignment with a body that’s shifting. You’re still strong. Still capable. And honestly? Probably wiser than ever.
So no—menopause doesn’t mark the end of your running career.
But outdated advice might.
And we’re not here for that anymore.