When the hot flashes strike, motivation is lacking, muscles and joints ache, and sleep becomes elusive, many women find solace in an unexpected place: the running trail. In this article, we look at the benefits of running and menopause.
As oestrogen levels decline during menopause, a regular running routine can be a powerful ally in managing the physical and emotional turbulence accompanying this natural transition.
Menopause, typically occurring between ages 45 and 55, brings symptoms that can range from mildly inconvenient to life-disrupting. This includes both physical and mental symptoms. Hot flashes and night sweats leave many women alternating between overheating and chills. Sleep disturbances become commonplace, with insomnia affecting up to 60% of menopausal women. Mood swings, anxiety, and depression can intensify, while weight gain can be stubborn despite previous diet and exercise routines.
Research increasingly shows that running offers great benefits for these common menopausal challenges. Not only is it great to get out in the fresh air, enjoying nature, but it’s also a mindful activity that can be done while listening to uplifting music, a great podcast, or chatting with friends for social connection. The rhythmic motion of feet striking could be the key to navigating menopause with greater ease and continued vitality.
The bottom line is that women experience much less severe menopause symptoms if they are moderately to highly active most days of the week.
The physical exertion from a 30-minute daily run can reduce night sweats and promote better sleep by naturally fatiguing the body. Research shows running may slow oestrogen decline during perimenopause and reduce hot flash frequency.
Regular running can also help manage symptoms by boosting mood-regulating hormones, improving sleep quality, and enhancing overall well-being during this transition.
Sarcopenia affects both women and men as we age, meaning that muscle mass reduces. This results in reduced mechanical strength and reduced metabolically active tissue.
Any exercise that helps rebuild muscle mass is great for growth hormone release, which women need more of. Studies confirm running’s effectiveness in slowing bone and muscle loss during menopause, making it valuable for maintaining long-term health.
You can complement running with yoga, which is good for the core and resistance training using your body weight, which builds muscle. Weight training is also good, particularly progressive overload, where the bones are loaded from multiple angles. Adding this to your running routine allows your skeleton to adapt in the absence of hormones.
On days when running isn’t possible, or you simply feel too tired, gentler alternatives like walking or gardening can still provide benefits. The key is balance: physical activity that supports both body and mind while acknowledging that some days require more rest than others.
If you’re busy, another option is to try exercise snacking – little bursts of physical exercise throughout the day.
Remember to marry the effort with the ease, warming up before your run and cooling down with stretches afterwards. This is a great way to prevent injuries and offers moments of stillness in what can be a busy time of life. Pilates is a great way to do this, as is yoga. We recommend Yoga with Adriene if you prefer post-run yoga at home.
Alongside your running regime, it’s important to eat a healthy, balanced diet during this time. Keeping track of the foods that affect symptoms, such as salt, sugar, alcohol, or processed foods, is also a good idea.
Pack in lots of fresh fruits, vegetables, whole grains, and healthy fats (organic if possible) to help manage menopause symptoms. Incorporating calcium and vitamin D sources, along with phytoestrogen-rich foods like soy and flaxseeds, can be beneficial.
Many different supplement options can support you during perimenopause and post-menopause.
Running offers extensive benefits for women’s physical and mental well-being throughout life, particularly during peri- and post-menopause:
Running isn’t just about physical fitness; it’s about building resilience and empowerment while improving overall well-being, one stride at a time.
We’re here to help, so follow these links if you’d like support with one-to-one coaching or if you’re keen to set yourself an empowering challenge, we offer a range of training plans for 5k, 10k, half marathon or marathon distances.
Even if you’ve never run before, it’s not too late to treat yourself to a new pair of trainers, get out in the fresh air, and find a sense of freedom in movement. Grab a friend or a dog too for double the fun!
If you would like to find support for any symptoms of menopause, this is a good website.
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