Photo: "Trisha juggles perimenopause and kidney donation: In summer 2024, she became a kidney donor, saving her brother's life. She exemplifies the strength within all of us."
Changes to Running: Adapting Our Training During Womenpause
Menopause brings a range of physical and hormonal changes that can significantly affect your running routine. But it doesn’t mean your running journey has to end. Instead, this life stage offers an opportunity to rethink and adapt your training to meet your body's evolving needs. Research and personal experience have proven that we can continue to thrive as a runner during menopause, incorporating strength training, high-intensity interval training (HIIT) changed everything from motivation, body shape and overall wellness.
The Impact of Menopause on Running
Menopause is characterized by declining estrogen levels, which can lead to reduced bone density, muscle mass, and joint flexibility. According to research published in the journal Osteoporosis International, these changes increase the risk of osteoporosis. Additionally, many of us experience sleep disturbances, hot flashes, and shifts in energy levels, all of which can affect performance and recovery.
Acknowledging these changes is the first step. Rather than trying to push through as if nothing has changed, adapting your approach to running can help you stay healthy and motivated.
Strength Training: A Non-Negotiable Addition
As estrogen levels drop, preserving muscle mass and bone density becomes critical. Strength training is one of the most effective ways to counteract these changes. A study published in the Journal of Strength and Conditioning Research highlights that regular resistance training improves muscle mass, bone density, and metabolic health in postmenopausal women. Incorporating two to three sessions per week can enhance your running by:
- Improving muscular strength and endurance: Stronger muscles help support your joints, reducing the risk of injuries.
- Boosting metabolic rate: Muscle burns more calories than fat, which can help counter menopausal weight gain.
- Enhancing bone health: Weight-bearing exercises like squats, lunges, and deadlifts promote bone density.
Start with basic bodyweight exercises or light weights and gradually progress to heavier loads as your strength improves. An upcoming weekly discussion will focus on adding strength training to your weekly training plan.
Adding HIIT Workouts to Your Routine
High-intensity interval training (HIIT) can be a game-changer for menopausal runners. Research from the American College of Sports Medicine highlights that HIIT not only improves cardiovascular health but also helps regulate hormones, making it an ideal choice for this stage of life. These short bursts of intense effort followed by recovery periods offer several benefits:
- Time efficiency: HIIT workouts are typically shorter than traditional runs but can be equally or more effective.
- Cardiovascular health: HIIT boosts your heart health and endurance.
- Hormonal balance: These workouts can help improve insulin sensitivity and regulate weight.
Consider starting with one HIIT session per week, incorporating intervals of 30 seconds to 2 minutes at high intensity, followed by equal or slightly longer recovery periods. Here’s a link to HIIT Workouts for runners. https://www.runnersblueprint.com/hiit-for-runners/
Adapting Your Running Routine
Your body’s recovery ability may decline with age, making it essential to listen to your body and adjust your running routine:
- Prioritize recovery: Allow more time between intense workouts to avoid overtraining.
- Focus on quality over quantity: Replace long, punishing runs with shorter, more focused sessions.
- Be kind to yourself! Allow for bad days, they happen to everyone!
Nutrition and Hydration
Menopause often brings changes in metabolism and hydration needs. A review in the journal Menopause highlights that hormonal shifts can slow metabolic rate and alter fluid balance, emphasizing the importance of tailored nutrition and hydration strategies during this time. Adjust your diet to include:
- Protein: Essential for muscle repair and growth.
- Calcium and vitamin D: Vital for bone health.
- Hydration: Hot flashes and sweating may increase your fluid needs, so drink plenty of water and consider electrolyte supplements during long runs. Check-in for a weekly discussion on fueling on the run.
Mental Well-Being and Motivation
Menopause can also affect mood and motivation. Keep running enjoyable and sustainable by:
- Setting new goals: Whether it’s completing a 5K or exploring new trails, goals can reignite your passion for running.
- Practicing mindfulness: Yoga, meditation, or even a quiet walk can complement your running routine and help manage stress.
- Building a supportive community: JOIN US for our weekly discussion and celebrations.
Embrace the Journey
Running through menopause is about embracing change and adapting your approach. By incorporating strength training, HIIT workouts, and mindful recovery practices, you can continue to enjoy running while supporting your body through this new phase. Remember, every runner’s journey is unique—listen to your body, stay flexible, and celebrate your progress.
References
- Osteoporosis International. (2020). "The impact of menopause on bone density and risk of sarcopenia."
- Journal of Strength and Conditioning Research. (2018). "Benefits of resistance training for postmenopausal women."
- American College of Sports Medicine. (2022). "The role of HIIT in cardiovascular and hormonal health."
- Menopause. (2019). "Metabolic and hydration changes during menopause."
- North American Menopause Society. (2021). "Exercise guidelines for menopausal women."