When we talk about menopause or perimenopause, the same symptoms come up over and over: hot flashes, night sweats, mood swings. But there’s a long list of other symptoms that can hit like a ton of bricks and affect not only your running but also your daily life. These aren’t just minor inconveniences. They can mess with your training, your recovery, and your confidence in ways you never saw coming.

The Symptoms That Can Change the Game

Brain Fog, Anxiety, and Mood Shifts

One day, your mind is sharp. The next, you forget why you walked into a room or struggle to recall a simple word. Brain fog is real, and it can make workouts feel harder because your focus just isn’t there. Anxiety and mood swings can show up out of nowhere, even if you've never struggled with them before. That inner drive you once had? Some days it disappears without warning, leaving you feeling unmotivated and questioning everything.

Dizziness and Balance Issues

Ever feel a little wobbly on a run, like your footing isn’t quite right? Changes in estrogen can affect the inner ear, which plays a huge role in balance. Strength work, agility drills, and even easy runs can feel off, making injury prevention even more critical.

Joint Pain and Slower Recovery

If it feels like your body suddenly needs more time to bounce back from workouts, you’re not imagining it. Lower estrogen levels can lead to joint pain and increased stiffness, even if you haven’t changed a thing in your training. Your tendons and ligaments also become less elastic, which means a higher risk of injury if you’re not careful.

Heart Palpitations and Blood Sugar Swings

Heart racing for no reason? It might not be overtraining or anxiety. Estrogen plays a role in cardiovascular health, and fluctuations can lead to palpitations. Blood sugar regulation also changes, which means energy crashes and cravings might feel more intense than before.

Gut Changes and Bloating

Your digestion can shift in ways that don’t make sense. Foods that never bothered you before might now cause bloating, reflux, or unpredictable bathroom habits. Running with an upset gut is no fun, and these changes can make fueling for long efforts even trickier.

Temperature Swings That Don’t Make Sense

Hot flashes get all the attention, but what about the random cold intolerance? Some women suddenly find themselves freezing all the time, especially in their hands and feet. Regulating body temperature becomes less predictable, which can make running in different climates more challenging.

Sleep That Never Feels Restful

Even if you’re getting enough hours, you might still wake up exhausted. Poor sleep quality can make workouts feel harder, recovery take longer, and motivation disappear. Sleep disturbances go beyond night sweats—some women wake up multiple times a night for no obvious reason.

Pelvic Floor Changes and Bladder Issues

Leaking, increased urgency, or even prolapse can show up, even in women who have never had kids. It’s frustrating and embarrassing, but it’s also fixable with the right strength work and support.

What Can You Do?

These symptoms don’t mean you have to slow down or stop training. But they do mean you need to pay attention, make adjustments, and give your body what it needs. Strength training, mobility work, and fueling strategies all play a role in adapting to these changes so you can keep running strong.

If you’re navigating these shifts and want a coach who actually understands what’s happening, let’s work together. I specialize in coaching Masters and Menopausal athletes to train smarter, stay strong, and keep doing what they love. Reach out and let’s get started.