Menopause is a word that carries so much weight, both physically and emotionally. It marks the natural biological transition that signals the end of menstrual cycles, typically occurring between ages 45 and 55.
However, menopause is so much more than no longer experiencing a period. It often comes with a range of physical and mental symptoms, from hot flashes and sleep disturbances to mood swings and cognitive shifts, all of which can profoundly affect daily life and exercise routines. This can create a lot of frustration around maintaining current exercise routines or chasing your fitness goals, including running.
How hormonal changes affect your running
Hormonal fluctuations during perimenopause (the transition period leading up to menopause) and during menopause can cause significant changes in muscle mass, joint stiffness, metabolism, and cardiovascular health — all of which can impact performance and comfort during physical activity.
Some women also experience weakness in the pelvic floor muscles, leading to urine leakage during running or jumping and increased sensation of heaviness in the pelvic floor. These symptoms can feel discouraging, but there is a lot that can be done to help improve strength and keep you engaged in the sport you love!
If you want to keep running during perimenopause and into menopause, here are some tips to keep you going:
- See your OB/GYN
Expert guidance can keep you running through menopause.
Your doctor can help you on your menopause journey, particularly around hormone replacement therapy (HRT), checking your bone density, running blood panels, and other important physical measures. Ensuring that your physician is regularly tracking your vitals, lab tests, and other measures will ensure that any medical issues are addressed, which will help you be better prepared fully participate in an exercise routine.
- Start lifting heavy
Strength training is crucial during perimenopause and menopause.
During perimenopause our muscle mass, bone density, and tendon resilience all decreases. Fortunately, there is a research-based antidote to all of this: strength training.
To build muscle mass, you need to lift enough resistance to build muscle. Compound movements like squats, dead lifts, and bench press; as well as plyometrics that involve quick movements and jumping, are found to be the most effective. Many people feel intimidated by going to the gym.
If you don’t have previous experience with weightlifting, it is essential that you consult with your physical therapist – they can review your form, teach you proper body mechanics, and recommend how to get started.
- Start tracking your heart rate
Maximizing running efficiency requires understanding heart rate zones.
Many runners will go based on how they feel, giving little thought to their heart rate during training. But prolonged training sessions at too high of an intensity can make it more difficult to recover from workouts, especially in the face of fatigue related to hormonal changes. The goal is to keep easy days easy and hard days hard.
A healthy running program will include monitoring heart rate for low intensity/long duration, as well as some intervals of high intensity/short duration.
A physical therapist can help you develop a routine that is appropriate for cardiovascular load and teach you how to use a smart watch or heart rate monitor to track your workouts.
- Train your pelvic floor
Pelvic strength ensures you can keep running comfortably and confidently.
Your pelvic floor muscles can be impacted by hormonal changes, with symptoms ranging from urine incontinence (leakage) during running to increased heaviness or pelvic organ prolapse.
A pelvic floor physical therapist can assess your pelvic floor if you are experiencing any of these symptoms and recommend specific exercises to ensure that your pelvic floor stays strong, symptoms are well managed, and you can continue running with proper support.
While menopause is a time of significant change, it doesn’t have to mark the end of your running adventures. By understanding the hormonal shifts that affect your body and implementing a few key strategies, you can continue to run safely, comfortably, and with confidence. Find a care team – including a physician and a physical therapist – that you trust. Your team will help ensure you can keep moving and running toward your goals!
Learn more about navigating hormonal transitions:
Empowering Women Through Prioritizing Pelvic Floor Health
Women’s Health Week is a time to honor and celebrate the strength, resilience and well-being of women everywhere. Paying attention to our pelvic floor is key to holistic health and happiness.
5 Myths About Women’s Fitness and Training – Busted!
By debunking some of the most common myths surrounding women when it comes to working out, we can shift our focus to feeling good, strong, healthy and comfortable in our skin.
Harmonizing Hormones and Respiration
This article explores the impact of the most common breathing dysfunction, hyperventilation (AKA over breathing) on oxygenation and reviews specific considerations for women.
Explore how physical therapy can help during menopause.
As musculoskeletal experts, physical therapists can be a valuable ally for women during the journey into and through menopause.
