Is Running Good in Menopause?
HOW RUNNING IMPACTS THE BODY DURING MENOPAUSE
Is running good in menopause?
If you are a female runner over the age of 35, chance are you have wondered what running into your 40’s and 50s and beyond looks like.
If you have asked yourself if running is good for you in menopause because you are noticing
you feel slower
you’ve gain some weight in the middle
your favorite leggings are a tad too tight
You are in the right place!
This blog is going to cover the benefits continuing consistent running into perimenopause and beyond menopause!
What is Perimenopause?
But first what is perimenopause?
Briefly, it’s a normal transition for any women and it when your body starts to learn how to live with less estrogen. Trust me- you did it before when you were a little girl before puberty and periods kicked in. Perimenopause is can last for 5-15 years and you are officially post-menopausal the day after you have not had a period for 1 year. Learn about menopause here.
What are some of the benefits of running in menopause?
Connecting socially with friends
Mental health wellbeing
Sense of accomplishment as you do something for yourself
Cardiovascular and fitness benefits- yes your heart will thank you!
How to keep running in perimenopause & menopause
Important considerations of age related changes are highlighted in this article:
Cardiovascular system
Musculoskeletal decline starts in the 30s
Bone density decline and the increased risk of stress fractures
Tendon stiffness
Pelvic floor dysfunction
Urinary incontinence
Urinary frequency
Anal incontinence
Pelvic organ prolapse
Sexual dysfunction such as vaginal dryness and vaginal pain with peneration
Pelvic pain
Pelvic floor problems are well known as a problem affecting female athletes never given birth in addition to a risk factor of pregnancy and childbirth, whether vaginal or c-section.
As a pelvic floor PT helping female athletes, there is great research showing that female runners will benefit from personalized treatments as this study found
42% of women stop exercising due to leakage
37% stop due to pelvic organic prolapse
26% stop due to anal incontinence
So if you are dealing with any below the belt pelvic floor issues that are only getting worse as you get older, you aren’t alone!
Running smarter not harder is important given hormonal & metabolism changes including—
decreased estrogen
Increase weight gain
Hot flashes and sleep disturbances
Red-s: Low energy availability from inadequate caloric intact.
And let’s be honest— missing your Saturday long run because you are too tired from another bad night of poor sleep is annoying, but missing months of running from of a stress fracture because you were-
too busy too eat
pushed through annoying hip pain
burned the midnight oil staying up late for work projects isn’t cute!
Practical Solutions to help you keep running in perimenopause to menopause
Exercise is well known to have benefits for muscle, bone, and heart health and yes— it is good for you too to continue running into menopause!
How to keep running in perimenopause
Vary training load: moderate and vigorous intensity for continued cardiovascular benefits
Resistance training: 2-3x weekly to improve muscle mass, strength, and power and most importantly protect your bones from stress fractures!
Flexibility training: 2-3x weekly of all major muscle groups for caring for your tendons.
Nutrition management: to maintain energy balance and avoid energy deficiency
Sleep & Recovery: Sleep hygiene is not negotiable to make sure you are recovery from your workouts and all the changes your body is going through. This combined with a flexible mindset will help you avoid overtraining and injury so that you can perform lower intensity of your usual routine if you have a bad night of sleep so you can keep momentum towards your goals.
At Radiance Physical Therapy in Durham, North Carolina, you will work with an experienced pelvic floor physical therapist who specializes in female athletes navigating hormonal transitions such as pregnancy, postpartum, and perimenopause. I collaborate with you using an integrative approach and my signature 4 step method to help you keep enjoying running for years to come and not be slowed down by perimenopausal symptoms such as fatigue and injury.
Treatments at Radiance PT include:
Comprehensive assessment of spine, hips, abdominals, and pelvic floor
Manual therapy
Treadmill Gait Analysis and Foot wear assessment
Customized exercise plan
Lifestyle and recovery strategies personalized to your unique situation and physiology
Are you ready to create your own personalized pathway to an enjoy perimenopausal running season?
Reach out today to the Durham Office if you are local to the Triangle. If you are out of town or out of state, let’s connect to get you started on a remote consultation.
Next on your reading list
How to prepare for menopause here.