There’s a very particular type of tired that shows up in midlife. It’s not the “I stayed up too late watching videos and made questionable choices about my bedtime” tired. It’s deeper. It sits in your bones a little. It makes your usual runs feel heavier than they used to, even when your brain is fully on board and ready to move.
For many women, this season brings a confusing blend of wanting to stay strong, capable, and athletic, while also trying to understand why the body suddenly feels like it needs a different set of instructions. And if you’ve ever found yourself wondering why running feels more draining than it did a few years ago, you’re in good company.
This isn’t a sign that you’ve lost your edge, or that your best running days have passed. It’s not laziness, and it’s definitely not a character flaw. It’s physiology shifting underneath you, and your body asking for a more supportive approach.
Let’s talk about what’s really happening when fatigue ramps up during perimenopause and menopause.
Your Hormones Aren’t Working Against You, But They Are Changing the Game
Estrogen, testosterone, and progesterone aren’t simply “reproductive hormones.” They influence recovery, inflammation, energy regulation, hydration, and how your nervous system responds to stress. When they fluctuate or decline, your tolerance for the same intensity, volume, and stress load you once handled with ease can shift too.
This doesn’t mean you’re weaker or less capable. It means your operating system is updating, and the old settings don’t run as smoothly anymore. You didn’t lose strength. You’re learning how to train the version of you that exists today, not the one from ten years ago.
The Nervous System Piece We Don’t Talk About Enough
You may notice days where you feel wired and tired at the same time, or you fall asleep easily but wake up at 3am with your mind wide awake. That’s not you “failing recovery.” It’s your nervous system recalibrating in response to hormonal changes, stress, and life load.
Your body isn’t saying “stop.” It’s saying “I need a different rhythm.” When you support it rather than push through it, the resilience you build is unmatched.
Fueling Becomes Non-Negotiable
Many peri/menopausal runners struggle with fatigue not because they lack discipline, but because they were raised on messages like “eat less, move more” and “smaller is better.” Those beliefs collide hard with the energy demands of training through menopause.
Your body needs more protein, more carbohydrates, more sodium, and more consistent fueling patterns than you may be used to. Not because you’re failing, but because your physiology has shifted. You can train hard in this chapter — but you have to fuel like you mean it.
Supporting your energy isn’t indulgence. It’s athletic strategy.
Your Training Might Need a Tune-Up, Not a Step Back
This season isn’t about scaling down dreams. It’s about upgrading your training strategy.
Recovery isn't a fallback plan — it becomes part of the training plan. Strength work isn’t supplemental — it becomes foundational. And running isn’t about proving something to an old version of yourself — it’s about supporting the athlete you are right now.
Think:
more protein
more strength
more sleep
smarter intensity
more rest you don’t apologize for
This is not decline.
This is progression with intention.
You Don’t Need Permission to Adapt
If you’re noticing fatigue and learning to adjust your training, it doesn’t mean you’re slowing down or losing steam. It means you're paying attention. It means you care about longevity, not just short-term output.
You’re not done building your athletic identity — you’re deepening it.
When you run through this chapter with awareness instead of urgency, you don’t just stay in the sport. You thrive in it.
What Support Looks Like Right Now
If you’re in this season and thinking, “I still want to run well. I still want to push myself. I just want to feel good doing it,” you're already on the right path. Training in midlife asks for a bit more intention, but it also rewards you with resilience and strength that goes far beyond pace charts.
If you want guidance on how to structure your strength training and running so your energy supports your ambition, start with Thrive³, my strength program designed for athletes who want to stay powerful, capable, and confident as they move through midlife.
And if you’re noticing low energy, heavy legs, and fatigue that doesn’t make sense based on your training? My Low Energy Availability Guide will help you explore whether it’s a fueling gap, a hormone shift, or a training load adjustment your body is asking for.
You’re not losing ground. You’re learning a new way to build it — one that honors where you are, and supports where you’re going.
You’re in the strongest era of your athletic life.
It just requires a more intentional toolbox — and you deserve to have one.