Women! Are You Feeling Unexplained Changes in Your Running? Is Menopause the Missing Piece? 🤔

🕒 Read Time: 4 mins

Hi All, Thank you for choosing to read my article.

I hope you will find this useful, and help you, your friends or someone in your family.

In this article, I’ll be unpacking:

• ⚡ How menopause might be slowing down your running performance

• 🏃‍♀️ The changes your body is experiencing and how to stay ahead of them

• 💪 Practical ways to adjust your training and improve recovery

• 🌿 Is HRT right for you? The pros and cons

Let’s get into it… 👇

While menopause brings many noticeable symptoms, it can also affect your running performance in ways you might not expect.

Let’s explore how these changes happen and what you can do to stay on track.

How Menopause Can Affects Your Body as a Runner 🏃‍♀️

❤️Cardiovascular:

You might notice your runs feel harder than usual, and your stamina may decrease over time. Menopause can reduce your heart rate and lung capacity, which leads to a dip in endurance and performance.
💡Keep track of your heart rate and adjust your running intensity. Make sure to incorporate plenty of rest into your routine to allow your body to recover.

💪 Muscle & Tendon Health:
You might feel more tired and less powerful in your runs, with a higher chance of tendon issues like tendinopathy. As oestrogen levels drop, you may lose muscle mass and flexibility, leading to increased fatigue, stiffness, and a higher risk of tendon injuries.
💡Prioritise strength and flexibility training to maintain muscle health.

🦴 Bone Health:
You’re more likely to suffer from bone-related injuries, especially if you’re pushing yourself too hard. Menopause causes bone density to reduce, increasing the risk of stress fractures and osteoporosis.
💡Increase your muscle mass by strength training can help maintain bone density and reduce injury risk.

🌸Hormonal Fluctuations:
You might feel more tired than usual, and your ability to recover from workouts could be slower. Hormone changes during menopause can disrupt sleep, lower your metabolic rate, and cause weight gain and fatigue.
💡Foods rich in phytoestrogens (plant-based oestrogens) and Vitamin D can support hormonal balance and recovery.

♀️ Pelvic Floor Health:
You might experience discomfort or difficulty during runs, especially if you have pelvic floor problems. The pelvic floor muscles weaken during menopause, leading to potential issues like incontinence or pelvic pain.
💡 Pelvic floor exercises can help improve strength and prevent this.

Adapting Your Training During Menopause 🏋️‍♀️

Your body needs time to adjust during menopause.

By tweaking your training routine, you can keep running strong.

Here’s how:

1. Slow & Steady Wins the Race 🐢
   With changes in muscle, tendon, and bone health, it’s essential to progress gradually.

   Consistency is more important than speed—focus on staying active rather than overdoing it.

2. Prioritise Rest 😴
   Sleep disturbances are common during menopause.

   Make sure to allow extra recovery after long or hard runs. Adding a recovery week every fourth week (or as needed) helps prevent burnout.

3. Strength Training Is Key 🏋️‍♀️
   Incorporating strength work into your routine will boost muscle and bone health. If you experience tendon issues, ease in with gentle exercises like isometric holds.

Is Hormone Replacement Therapy (HRT) Right for You? 🌿

Hormone Replacement Therapy can be beneficial for managing menopause symptoms like sleep disturbances and fatigue, cold sweats, achy joints. Some research suggests it might even improve tendon health.

There are now many ways of taking HRT through patches, creams/rubs and orally.

However, If you have a history of breast cancer or blood clotting issues, HRT may not be safe for you. Always talk to your doctor before considering HRT to ensure it aligns with your health goals.

Your Body, Your Pace 🏃‍♀️

Menopause is just another phase in your life.

By making a few adjustments, you can continue running while supporting your body’s needs.

Regular exercise, strength training, and proper nutrition will help you stay strong and keep moving.

Hope you found this useful! 🌟 

Coach Emma 🏃

P.S.. Stay active, listen to your body, and don’t forget—rest days are just as important as the runs themselves!