Running Through Menopause: Training That Works When Hormones Shift

The Reality Nobody Prepares You For

Menopause doesn’t come with a manual. One day you’re cruising through training cycles, the next your body feels like it’s playing by a different set of rules. Sleep tanks, recovery feels slower, hot flashes hit mid-run, and what used to be “easy” suddenly feels harder.

If this sounds familiar, you’re not broken and you’re not alone. You don’t need to quit running. You just need to train differently.

What Hormonal Shifts Mean for Runners

As estrogen and progesterone levels shift, so does the way your body adapts to stress:

• Slower recovery: Tendons and muscles take longer to bounce back.

• Hot flashes & sleep disruption: Less recovery time = more training stress.

• Changes in body composition: Muscle mass naturally declines, making strength training non-negotiable.

• Energy availability challenges: Fueling becomes even more critical to avoid low energy availability (LEA).

These aren’t roadblocks. They’re signals that it’s time to adjust the playbook.

Training That Works When Hormones Shift

Here’s what helps athletes thrive through menopause instead of feeling sidelined:

1. Prioritize Strength Training

   • Heavy lifting builds muscle mass and bone density.

   • Supersets and full-body circuits keep it efficient when time and energy are limited.

   • My Thrive³ Strength Plan is designed around exactly this: upper/core lifts, supersets, and circuits that complement running.

2. Rethink Recovery Runs

   • Easy runs aren’t “recovery.” They’re aerobic base builders.

   • Real recovery = sleep, fueling, mobility, and downshifting stress.

3. Fuel Like It Matters (Because It Does)

   • Protein with every meal. Aim for 25–30g at a time.

   • Carbs are not the enemy — they fuel performance and help regulate cortisol.

   • Small shifts (bone broth in rice, higher-protein snacks) go a long way.

4. Adjust Intensity with Intention

   • Keep hard days hard, easy days truly easy.

   • Interval sessions are still powerful — but don’t stack them without enough recovery in between.

5. Mind Your Mindset

   • Menopause is often framed as loss. But for many athletes, it’s a new level of freedom: no cycles to navigate, no pressure to “bounce back.”

   • Training becomes about longevity, resilience, and thriving in your sport for decades to come.

Masters & Menopausal Athletes: Your Edge

Here’s the reframe most people miss: training through menopause isn’t a downgrade. It’s an opportunity to get smarter, more intentional, and more resilient than athletes who never had to adapt this way.

When you learn how to train with your physiology instead of against it, you build an edge. You know how to listen, adjust, and thrive.

Running Through Menopause FAQ

Can I still run marathons during menopause?
Absolutely. Many women run their fastest marathons after 40 and into menopause. The key is adjusting training loads, prioritizing recovery, and making strength training a non-negotiable part of your plan. Menopause isn’t a finish line — it’s just a different training phase.

Should I lift heavy weights after 50?
Yes. Heavy resistance training is one of the best ways to maintain muscle mass, bone density, and tendon health as hormones shift. “Heavy” doesn’t mean unsafe — it means progressively challenging your body so it adapts. Start where you are, and build up.

Does menopause make running performance worse?
Not necessarily. Performance may feel different — recovery can take longer, and heat tolerance can change — but with the right adjustments, many athletes thrive in this stage. Think of it less as decline, and more as an opportunity to rebuild with smarter training.

What should I eat to support running through menopause?
Focus on protein (25–30 grams per meal), quality carbs for energy and recovery, and healthy fats for hormone support. Timing matters too — fueling before and after workouts helps regulate cortisol and supports muscle and tendon repair.

Why do I feel more tendon or joint pain during menopause?
Lower estrogen levels reduce collagen production and tendon elasticity, which can make tissues feel stiffer or slower to adapt. The fix isn’t to quit running — it’s to add progressive strength training, mobility, and proper recovery so your tissues stay resilient.

Is it safe to do speed work during menopause?
Yes — in fact, speed sessions can help maintain muscle power, cardiovascular fitness, and confidence. The key is spacing them out with enough recovery and pairing them with strength training to reduce injury risk.

If you’re ready to shift the way you train, here’s where to start:

• Thrive³ Strength Plan → A complete strength program built for runners navigating masters + menopause training.

• LEA Guide → If you’ve been feeling chronically run down, this guide helps you assess and fix low energy availability before it spirals.

• Mastering Menopause Guide → This guide is your full roadmap back to feeling stronger and happier in your training again.

• 1:1 Coaching → For athletes who want custom guidance, I help you build running + strength programming that works with your body, not against it.

Running through menopause is not about lowering your expectations. It’s about rewriting the playbook so you can keep training, racing, and thriving for years to come.

Your body isn’t betraying you — it’s asking for a different kind of partnership. When you give it strength, fuel, recovery, and smarter intensity, it gives you longevity, resilience, and freedom on the run.

You’re not just surviving menopause. You’re building the foundation to thrive beyond it.