Surgical menopause isn’t just a shift in hormones—it’s an abrupt change that affects everything from energy levels to recovery times. If you’re a runner navigating this transition, you might feel like your body suddenly isn’t responding the way it used to. Maybe you’re feeling more fatigued, struggling with joint pain, or noticing that recovery takes longer. That’s normal, but it doesn’t mean your best running days are behind you. With the right approach, you can keep training, stay strong, and continue to chase your goals.
Strength Training: A Non-Negotiable
Losing estrogen overnight means an increased risk of muscle loss, bone density decline, and joint instability. Strength training is no longer just a cross-training option—it’s a must. Two to three sessions per week focusing on compound movements like squats, deadlifts, and lunges can make a huge difference in how your body handles the demands of running. Lifting heavier weights with good form will not only make you a stronger runner but will also help protect your bones and joints from injury.
Rethinking Your Running Volume
Before surgical menopause, you may have been able to log high mileage without much thought. Now, recovery is different. That doesn’t mean you have to stop running long distances, but it does mean being more intentional about your training. Most runners do well with a mix of easy runs (about 80% of total mileage) and strategic intensity (about 20%). Long runs are still possible, but capping them at 2.5 to 3 hours is a smart way to avoid excessive stress on your body.
Recovery Needs More Attention
If you’re feeling wiped out after runs that used to feel easy, your body is telling you something. Surgical menopause impacts your ability to recover, so adjusting your training schedule to include more rest is key. That might mean taking an extra day off, cutting back mileage every few weeks, or prioritizing cross-training. Mobility work, yoga, and strength training can help keep you moving without overloading your system.
Fueling for Performance and Longevity
Your body’s needs have changed, and proper nutrition is more important than ever. Protein intake should be a priority—20 to 30 grams per meal will help with muscle maintenance and repair. Carbs fuel your training, and healthy fats support overall hormonal balance. Supplements like calcium, vitamin D, magnesium, and omega-3s can also support bone health, recovery, and inflammation management. If you’re struggling with fatigue or performance dips, working with a professional to fine-tune your nutrition can make a huge difference.
Managing Symptoms On the Run
Hot flashes, night sweats, and mood swings can all impact your training. If sleep disruptions are affecting recovery, focusing on good sleep hygiene and hydration strategies can help. If joint pain is an issue, incorporating warm-up routines and monitoring post-run soreness can prevent injuries. If your motivation has dipped, adjusting your training plan or working with a coach can help you navigate this phase with confidence.
Taking Care of Your Joints and Tendons
Estrogen plays a role in collagen production, which means tendons and ligaments may feel stiffer and more prone to injury. Building strength, incorporating dynamic stretching, and listening to your body are essential. If something feels off, don’t push through—modify as needed.
Training Smart and Staying Strong
Surgical menopause changes the game, but it doesn’t mean you have to stop playing. The key is training smarter, not harder. If you’re looking for support in building a sustainable running and strength plan that works with your body instead of against it, I’d love to help. As a coach who specializes in strength and endurance training for menopausal athletes, I can help you adjust your training so you can keep running strong for years to come.
Let’s work together to build a plan that fits your goals and your life. Reach out and let’s get started.