Menopause and Running: How to Train Smarter Through Hormonal Changes
Running is more than just exercise, it’s stress relief, community, and a way to feel strong in your own body. But for women entering perimenopause and menopause, running often feels different than it used to. Hormonal changes can affect energy, recovery, bone density, and even motivation. The good news? With the right approach, you can keep running well into midlife and beyond.
How Hormonal Changes Impact Running
During perimenopause and menopause, levels of estrogen and progesterone decline. These hormones play a major role in muscle repair, bone health, and how your body uses energy.
Lower levels may lead to:
Increased fatigue or slower recovery
Greater risk of stress fractures and osteoporosis
Loss of lean muscle mass (sarcopenia)
Changes in body composition and metabolism
None of this means you need to stop running it just means your training and recovery strategies matter more than ever.
Why Running Is Still a Great Choice
Research consistently shows that running supports cardiovascular health, bone density, and mood regulation during menopause (Greendale & Lee, 2018). It also helps maintain muscle mass when combined with strength training. Running can remain a cornerstone of your wellness if you adjust how you train.
Training Smarter, Not Harder
Here are a few ways to adapt your training:
Prioritize strength training: Adding 2–3 sessions per week helps offset muscle and bone loss.
Emphasize recovery: Sleep, mobility, and lighter days are critical as recovery demands increase.
Mix intensities: Interval training supports speed and power, while easy runs keep mileage sustainable.
Fuel wisely: Protein intake becomes more important to support muscle repair and energy levels.
How PT Can Help
A physical therapist who understands women’s health and running can:
Assess bone health and injury risk
Build a personalized strength and mobility plan
Address running form changes that may come with age
Provide guidance to keep you training consistently without burnout
Keep Running Strong
Menopause doesn’t mean slowing down — it means training smarter so you can keep enjoying the miles ahead. With the right mix of running, strength, and recovery, you can continue to perform and feel strong through every stage of life.
At Atomic Physical Therapy, we specialize in helping women navigate training through perimenopause and menopause. Whether you want to prevent injuries, improve performance, or build long-term strength, our team is here to support you.
👉 Book your free discovery call today and take the first step toward smarter running in midlife.
