Embracing Menopause and Running: My Journey Through Hot Flashes, Anxiety, and Finding My Stride Again
When I first began experiencing menopause, it felt like my body was betraying me. The hot flashes hit first—sudden, overwhelming waves of heat that would drench me in sweat, even in the middle of winter. At first, I thought it was just a passing phase, but the symptoms only became more intense and harder to ignore. Then, came the anxiety. Suddenly, I found myself worrying about everything—from the future of my health to whether I’d be able to keep running as I had for years.
But it didn’t stop there. As the months passed, something I never expected began to happen: I started to lose my motivation to run. I had always been a runner, someone who found peace and strength on the trails or pounding the pavement, but during menopause, I began to dread those runs. It wasn’t just the physical symptoms of menopause that were getting to me—it was the changes to my body that were hard to accept. My once-toned legs were now soft, and belly fat that I’d never had before seemed to settle in, no matter how many miles I ran. I was running the same routes, doing the same workouts, but I was getting slower. I was eating less, yet the weight kept creeping on. Nothing made sense.
It was frustrating, disheartening, and downright discouraging. I’d always prided myself on my fitness, and suddenly it felt like all my hard work was being undone. But instead of giving up, I decided to lean into this new phase and find a way to work with my body rather than against it.
Shorter, Faster Workouts: A Game Changer
After much trial and error, I started experimenting with my running routine. I had to let go of the idea that I could just "run longer" to see results. My body didn’t response to long runs that it once did, and that’s okay. So I shifted my focus to adding additional shorter, faster workouts. These intense but brief bursts of activity felt much more manageable and effective. Instead of dragging myself through mostly long runs, I began doing interval training—sprinting for short distances, followed by a recovery jog. The results were almost immediate. I felt more energized, and it reignited my passion for running. I wasn’t just slogging through my runs; I was pushing myself in new ways, and that made all the difference.
Weight Lifting: Building Strength, Inside and Out
But there was another critical piece of the puzzle: strength training. I had always been a runner, but I had neglected strength workouts. During menopause, I learned just how important lifting weights was—not just for building muscle, but for keeping my metabolism in check and maintaining bone density. I started adding weightlifting into my routine, and the change was incredible. It wasn’t just about building muscle; it was about feeling strong, both physically and mentally. My belly fat began to decrease, my tone improved, and my overall body composition started to shift. Most importantly, I felt more in control of my body again, instead of feeling like it was changing in ways I couldn’t keep up with.
Accountability and Community: Finding Support
As much as I tried to stay motivated on my own, I found that I needed more than just a workout routine—I needed support. Running can sometimes be a solitary pursuit, but during this chapter of my life, I realized how much being part of a community could help. Finding a group of runners to connect with, or just having a running buddy to hold me accountable, made a huge difference. Knowing that others were on a similar journey and cheering each other on gave me the extra push I needed to get out the door on days when I just didn’t feel like it.
Being around runners also helped me mentally. There’s something about the energy and camaraderie of other athletes that fuels you in ways nothing else can. When you’re surrounded by people who are committed to their own fitness goals, it can’t help but inspire you to keep pushing forward.
The Road Ahead: Embracing Menopause and Running
As I continue to navigate menopause, I’ve learned to embrace it. It’s not always easy, and there are still days when I struggle with body image, motivation, or just the physical challenges of my changing body. But instead of seeing menopause as something that holds me back, I’ve started to view it as an opportunity to evolve—both as a runner and as a person.
Through shorter, faster workouts, strength training, and finding the right community of like-minded women to support and encourage me, I’ve found a new balance in my fitness routine. Menopause doesn’t have to mean the end of running or feeling like you’ve lost control of your body. It’s simply a new chapter that can be embraced, celebrated, and even conquered, one step at a time.
So, if you’re struggling with your running during menopause—whether it’s the weight gain, the slowing down, or the lack of motivation—know that you’re not alone. Take it one day at a time, try new approaches, and, most importantly, be kind to yourself. You are still a runner, and you can still thrive, no matter what phase of life you’re in.