How to Continue Running During Menopause Phases and Stay Fit

Running has been a joyous part of my life, a journey that started after my mid 30s and continues to this day at 51. It’s been a rewarding and fulfilling experience, and I’ve gained a deep understanding of the physical challenges that come with aging, and also about ways to navigate them. People see me running every day, so they approach me to discuss different aspects of fitness, such as improving their breathing efficiency, preventing heavy legs while running, improving foot strength, running during menopause, increasing lactate threshold, healing and rehabilitating running injuries, training tips, and much more. Those meaningful conversations inspired me to start this blog on fitness after 40.

In my 17 years of regular running, I’ve had my good days, and I’ve had those learning days with unexpected difficulty levels. Those difficulties are the things that runners generally face, such as ligament tears, muscle tears, extreme exhaustion, digestive issues, muscle tightness, back pain, dehydration, joint pains, etc. I still love running, so none of those problems made me think even once of hanging up my running shoes for good. Of course, I was anxious and scared at that point, but the recovery and healing process always assured me of making a comeback to the roads and running my heart out. I regained my confidence and worked towards rehabilitating and strengthening myself to enjoy running today.

I had to dig deeper and enhance my knowledge to learn the root causes of my problems, thereby finding ways to resolve, rehabilitate, and strengthen them. It is possible when you take a keen interest in knowing how your body works, and do what it takes to stay fit and strong. It is not going to be easy, but it is definitely possible.

Same age group with one additional obstacle –

Now, I find myself in awe of the thousands of women runners who have navigated this phase and emerged even stronger. They faced a significant life obstacle that typically hits in their late 40s or early 50s. Yes, I am talking about menopause, yet they didn’t let it stop them. They continued to lace up their running shoes, showing incredible resilience and determination. Most women face this issue, in addition to all the injuries and problems generally faced by male runners, but they didn’t let it hold them back.

This topic of running during menopause is new to me. I had my writer conduct thorough research and create this article draft. She is one of my trusted writers, a woman over 60, and she knows about menopause. With more than 15 years in my team, she has written thousands of articles on any topic given to her. I admire her ability to read, understand, and write articles on even complex topics.

Well, I am learning this topic as I proofread this post before publishing. I will also be adding information wherever I feel the need to explain more. Let’s go.

Menopause

The very thought of menopause makes women anxious and scared after they cross 45. Every woman has to experience menopause, generally in the late 40s or early 50s. During this phase, the menstrual cycle stops, and women lose their fertility. It brings about drastic changes inside their body because the estrogen levels drop. This hormonal decline can lead to numerous physical and psychological changes.

The changes start to take place during the perimenopause phase, which can continue for a few years before the actual menopause sets in. Women may begin missing their menstrual cycle, and the estrogen and progesterone hormones will start declining.

Many women give up their passion for running before, during, or after menopause, but that doesn’t mean you have to stop running, too. With a proper strategy, you can keep hitting the pavement and continue enjoying your passion. It’s not the end of your running journey, but a new chapter waiting to be written.

Yes, you will need to accept the situation and look at it from a different perspective. One way is to look at this transitional period as an opportunity to reframe your running routine. It is vital to stay active during menopause.

Running during menopause will help to:

• Mitigate some menopausal symptoms
• Enhance mood
• Maintain cardiovascular health
• Manage weight
• Enhance bone density

With the right strategies and outlook, you can continue to enjoy the benefits of running during menopause. In this post, we’ll explore ways to empower your running routine and share tips for staying motivated and active. It’s not the end of your running journey, but a new chapter waiting to be written. With the proper guidance, you can ensure a smooth transition between running and menopause.

Common menopause symptoms that can affect her daily life

• Hot flashes: She will experience sudden feelings of uncomfortable warmth, often accompanied by a racing heart and sweating. It can occur at any time and may even disrupt her sleep, resulting in increased tiredness. It starts during the perimenopause period and may continue for 3-4 years.
• Mood swings: The decline of specific hormones leads to mood swings. She gets irritated and, at times, experiences fear or feels sad. This emotional instability makes it challenging for her to maintain energy levels and motivation. If these mood swings become severe or significantly impact her daily life, it’s vital to seek professional help. These are testing times for her, but the choices that she makes here will determine her health, fitness, and mental well-being down the years.
• Fatigue: It is a common complaint that is aggravated by sleep disturbance caused by night sweats or anxiety.
• Itchiness: Not all women experience it, but a few get itchy skin or even ears. She has been having itchy ears for a while.
• Joint and muscle pain: Most women experience neck, lower back, and knee pain during the perimenopause phase. However, it can be effectively managed with proper exercises and supplements if she has a diet deficiency. By taking charge of her exercise routine and diet, she can significantly reduce these symptoms and regain control over her daily life.
• Hair thinning and brittle nails: A drop in keratin and collagen levels results in brittle nails and hair thinning. It can be pretty depressing, and she will talk about this issue often.
• Vaginal Dryness: Due to vaginal dryness, she experiences a lot of pain during penetrative sex. She has been consulting a gyno for the same and is on a treatment. Seeking medical advice and treatment for this symptom can provide her with the reassurance and support she needs to manage it effectively.

Understanding and adapting to these symptoms is crucial during the menopause phase. It empowers women to seek proper support and develop strategies to manage these changes effectively, allowing them to handle the transition smoothly while continuing their running routine.

Preparing to run

You will need a thoughtful approach to run during perimenopause and menopause, because your body is experiencing physical and physiological changes. The first important step is to consult a doctor. A medical professional will assess your health status and discuss your menopausal symptoms. The doctor will help you identify any underlying health concerns that could impact your running routine.

It is particularly important if you have any pre-existing conditions like cardiovascular issues and osteoporosis, which can get more pronounced during menopause. Your doctor will give personalized advice on how to adjust your training regimen to suit your current fitness levels and health needs.

Another important aspect of running during menopause phases is setting your running goals. You can change the goals depending on your progress. On the other hand, you may have to take a few steps back if you feel that the goal is not reasonable according to your current health and fitness level. The plan has to be flexible as long as your consistent with your efforts. Menopause brings significant changes in your energy levels, endurance, and recovery time, so there is a need to establish goals that suit your current capabilities.

• Rather than pursuing high-intensity races or personal bests immediately, consider focusing on consistency and enjoyment. Set achievable targets, such as running 2 to 4 times a week. It will keep you motivated and reduce the risk of injuries.
• Listen to your body’s signals, such as discomfort and fatigue, and adjust your training accordingly. Incorporate cross-training, such as walking, cycling, swimming, or strength training, to enhance your overall fitness while getting a break from running.
• Flexibility and recovery are vital during this phase, as they allow your body to adapt according to the hormonal changes without the extra stress of high expectations.

Adjusting your training routine

Your energy levels change during the menopause phase, so you need to adjust your running routine accordingly. You will have to take your running journey one day at a time, depending on the changes and how you feel on that day. You may feel low on energy one day in the morning, so rather than sticking to a rigid schedule, listen to your body and skip a long run. Instead, consider a shorter and more manageable session. It will allow you to stay active without exertion and stress.

Incorporating shorter and more frequent runs into your routine can make a difference. Rather than running long for a few times a week, break them into 20 to 30 minutes sessions spread across the week. It will help in fitness management without feeling overwhelmed. Short activity bursts are thrilling and easy to fit into your day, especially when energy levels fluctuate.

Mixing your running terrain or incorporating intervals will keep things fresh and exciting. For instance, add some brisk walking intervals or running on softer surfaces like trails. This variation not only helps in building motivation but also reduces the impact on your joints, which become extremely sensitive during menopause.

Whenever necessary, take a break and allow your body to rest. It is about finding a balance that works for you. Be flexible and respond to your body signals!

Staying hydrated

Drink enough water and healthy fluids to keep your body hydrated. During menopause, hormonal changes impact your body’s ability to regulate temperature and sweat. Therefore, staying hydrated is even more critical. Sufficient water intake helps manage symptoms like hot flashes and fatigue, which can affect your performance.

• Before you run, drink a glass of water 30 minutes beforehand to prime your body.
• During your run, you lose fluids due to sweat. Carry a water bottle and aim to sip after every 15 to 20 minutes.
• After your run, hydration is a must to replenish the lost fluids and minerals. So, drink water or an electrolyte-rich beverage.

Whenever you feel thirsty, it is a sign you need more fluids. Staying hydrated will not just improve your performance but also support your overall well-being as you embrace the new phase of life.

Managing symptoms while running

Managing menopause symptoms while running is a juggling act, but with a few informed changes, it is doable. Dress smartly! Wear layers to adapt to fluctuating body temperatures easily. Hot flashes can hit you mid-run, where you may have to remove a couple of layers.

Use breathable fabric because it wicks away your sweat, keeping you cooler and more comfortable. Cotton makes you feel cozy, but it also traps heat and moisture. It can leave you feeling overheated and sticky. So, choose the right gear to manage the new challenges menopause throws in your way. With a little bit of adjustment, you can keep running strong and stay empowered during these epic changing moments.

Nutrition tips for running during menopause

As the hormone levels fluctuate during menopause, your body’s nutritional needs change accordingly.

• Focus on protein-rich foods like fish, lean meat, beans, and tofu to maintain muscle mass, which naturally declines with age. Protein is also essential for muscle recovery after a run.
• Choose calcium-rich foods to support bone health, as menopause increases the risk of osteoporosis. Consider leafy greens, dairy, and fortified alternatives.
• Don’t ignore vitamin D3, which helps with calcium absorption. Spend some time outdoors or add supplements to your diet. Take some sunlight whenever possible.
• Include healthy fats like olive oil, nuts, and avocado in your diet to help with hormone regulation and joint lubrication.
• Drink enough water and healthy fluids.

A balanced diet will keep you energized and strong on the run!

Cross-training & Strength training to support running during menopause

Incorporating other forms of exercise with your running can make things exciting during menopause. Cross-training is easy on your joints, as they become vulnerable during menopause and are more prone to injury. Incorporate a variety of exercises, allowing different muscle groups a chance to recover while staying active.

Swimming and cycling are great low-impact options that complement running and provide cardiovascular benefits without stressing your joints. These activities keep you fit while reducing the risk of overuse injuries.

Strength training also helps muscles, protects bones, and enhances overall stability. Simple light-weight exercises will help you go a long way. Yoga offers flexibility, strength, balance, and mental clarity. It helps to manage joint stiffness and stress of running during menopause.

Together, these activities create a balanced fitness routine that keeps you strong and free from injuries!

Remember, your health is your priority

If you are facing any health disorder or taking medications, it’s crucial to consult with a doctor or fitness expert to assess your health condition. They may run a few tests on you and suggest personalized ways for you to stay fit. This professional guidance will reassure you and give you the confidence to start your fitness journey. People with diabetes will need to monitor their heart rate and glucose levels to stay within a safe range for workouts. You can read more about it on my post on running with diabetes.

Remember, this is a journey of gradual progressions. Avoid drastic or unrealistic changes when starting or resuming physical workouts after an extended break. Take baby steps and then progress gradually as your body grows stronger. Patience is key, and understanding your body’s needs is crucial.

Building a support system for running during menopause

You can make a smooth transition through menopause and continue running comfortably with a solid support system. Join a running class or group to stay encouraged and motivated. Being part of a community makes running during menopause more enjoyable, provides accountability, and pushes you through the challenging days. Besides, you will likely find others who are handling similar changes, creating a feel of shared experience.

Beyond the local groups, you can share experiences with friends or in online communities. Sharing about the challenging runs or tips to manage menopause symptoms while staying active can help these connections, as they face the same hurdles. These connections with women worldwide can be invaluable.

Connecting with people who understand your journey offers practical and emotional support, making it easier to pursue your running routine while adjusting to the changes that come with menopause.

Running during menopause – Conclusion

Staying active during menopause is a huge challenge, but it is well worth the effort. Regular exercise, especially running, can help manage symptoms such as mood swings, hot flashes, and weight gain. Running also supports your heart, bones, and overall well-being.

Never get discouraged by the changes your body experiences at the end of the menstrual cycle. Instead, embrace the fluctuations by adapting your routine. For instance, if you’re feeling more fatigued, consider shorter laps with more reps. Lean on your support system whenever you need. You could also take professional help for assessing our health and making the right workout choices as per your personalized needs and capacity. Every run, no matter how small, strengthens your mind and body. Keep moving forward! Bear in mind that staying active and running during menopause is one of the best ways to stay strong to face any challenging phase!

Wait, there is more…

After proofreading, I had this post reviewed by another woman who has crossed 45 and is currently going through perimenopausal stages. She does regular workouts and is also a certified Yoga trainer. I wanted to know if we should add more points to make this post a comprehensive guide that resonates with most women from this age group. Women who choose the path of health and well-being. She shared her experiences and added some more points to the perimenopausal symptoms, describing the emotional and physical conditions that come with it.

We want our women readers to share their opinions, feelings, and ideas related to this post. Your comments, whether in agreement or disagreement, are valuable. We hope this post on running during menopause serves as a guide for women runners to stay healthy and fit while navigating their journey through the challenging stages of menopause.

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