Running and perimenopause is most definitely a challenging combination for many women. I think it can be a really difficult time to keep a good relationship with running. It’s so easy to become frustrated, disillusioned and even stop running altogether.
The symptoms of the perimenopause make running hard. Here are just a few of those that can affect your ability or confidence to run:
- Heavy and irregular periods
- Breast tenderness
- Fatigue
- Joint and muscle aches and pains
- Bladder leaks
- Anxiety
- Changing body shape and weight gain
- Sweating and flushing excessively during runs
- Loss of competitive drive
You want to run but it’s just such an effort. You know you won’t run at the same pace as you usually would and you’ll probably feel frustrated by that, especially if you upload your run and compare it to the previous efforts you’ve done on that route. The mental tricks needed to keep going take up so much energy and you can just dread a run rather than look forward to it.
Running can quickly become the baddie. Something that hangs over you and makes you feel guilty for not doing.
Perhaps you decide to run more frequently, faster or longer in an effort to control your menopause symptoms and body changes. The focus of your running can become very statistical and it’s easy to veer away from running for the love of it. Commonly, despite all your hard effort you might not see any changes or benefits. That’s tough! More anger and frustration at running and at yourself can emerge. You can find yourself thinking, ‘What’s the point?’ If running isn’t ‘working’ then why bother?
I’m sharing this because I’ve felt these things. I’ve gone from a great relationship with running (most of the time) to not even really wanting to run because I wouldn’t get pleasure from it. Thankfully, I found a way through and although my relationship with running has changed, it’s wonderful again (most of the time).
I think it’s important to realise that relationships of any sort do naturally change over time and with everything else that’s going on in your life. Running habits can get set in stone over time and when they no longer work for you then it can be hard to change and hard to see how a different format might benefit you.
If you’re feeling this way, then I would encourage you to spend some time thinking about the following questions. Work through your answers to help you to feel more positive about running and to begin to build a new relationship with running that will serve you better right now, maybe not forever, but right now and the present is all that matters.
Self-reflection questions:
- Forgetting all the bad bits, what did you enjoy on your last run?
- How did those good bits make you feel?
- What other positives does being a runner bring to your life?
- What’s your favourite thing about running?
- How could you bring that thing into your next run?
- If you had to design your perfect run that would work for how you feel right now, what would it be?
- Would you run with a friend?
- Would you have lots of walking breaks?
- Would you build a treat into the run such as running to meet a friend for coffee?
- Would you run without your watch?
- Would you run for just ten minutes?
- Would you look forward to a run like that?
- How would that run make you feel – during and after?
- How would those feelings make you feel about going out for another run?
Consider where you are now and what will work for you. That might be completely different to your usual runs but that’s OK. Don’t work against running and against your body. Fighting is tiring. Just focus on the next run and how you could make it something that you would enjoy. Remember, it won’t always be like this, this is temporary. Keep the fun and the joy in running wherever you can. Take the pressure of yourself and design your running for you according to how you feel at the time of the run. Then move on to the next run. Sometimes that’s all you can do. And some running is better than no running, especially at a time in life when exercise is more crucial than ever. Go with what you CAN do and don’t worry about what you can’t.
I’d love to know if you identify with this. Is your relationship with running hard at the moment? What are you experiencing and how are you tackling it? Do you need to take a step back and answer these questions? Let me know in the comments or on social media.
If you’ve enjoyed this blog then I’d love to pop an email to you every week sharing more tips and thoughts on running through the menopause. Just sign up for my newsletter below and you’ll receive it every Thursday.
Featured image: ascak at Pixbay
I’ve definitely been going through the ups and downs that come with running through perimenopause. If it’s not some random niggle that lingers for months it’s the bouts of fatigue and lack of motivation. Having done your “running through menopause” course and your honesty on social media of your experiences I’m less harsh on myself these days and accept that not every run will be good (or even get done) but at least I’m still running. I try not to compare runs with previous efforts and there’s definitely something to be said for a run with a friend that ends with coffee and a cake.
I think you’re amazing! I see you on Strava and always have a smile because I know it’s sometimes really hard. You’re so right – it’s better to keep running and look for the positives!
Thank you!
Dear Juliet, thank you so much for all the work you are doing. I went from 5k and HM PBs in February of this year to a complete plummet in running performance that saw times crash in the space of about two months, and stay there. I now struggle to run as ably as I did when I first took it up, four years ago. I have accepted that things are just different now, not least with the help of your posts, but I do wonder if my dream of (if you forgive mention of actual times) a sub 23 5k is possible now that I struggle to get under 28 minutes? Or, more broadly, if you keep working, does it come back? I am 44 and peri as hell.
Hold onto those dreams! You won’t always be ‘peri as hell’ (love that phrase)! It will get easier. For increased speed you need increased strength to get the power. You could see this as a ‘season of strength’ and focus on that while your running feels off. It’s harder to gain and maintain strength so you’ll have to work hard but from the sounds of it you’re very determined and I have a feeling you’ll do a great job! Definitely keep going and hang in there!!!
Huge thanks for that!! Ok, a season of strength, I like it! I’ll head to the gym this evening and take my parkrun as it comes tomorrow. Your work, and reply, makes a massive difference, thank you!
Keep me posted!
Thank you Juliet, this one really hit the spot. I am 51 and in perimenopause. My motivation to run has taken a serious knock over the past 2 years really. For some time it seems I have only been able to run if I arrange in advance to go with a friend or neighbour, and this means running has become infrequent.
Last Sunday morning I got as far as opening the front door to go for a little solo run…….. and then closed it again!! What is going on?!!
I need to fall back in love with running. So these self-reflection questions are an ideal tool for me right now. I am going to use them to try again for a morning run this weekend. Wish me luck!! And thanks again.
Sarah
Gosh, that sounds tough. It will come back, be patient with yourself. I hope you have a lovely chilled run that makes you smile. Let me know!
I’m thought I’d replied yesterday but now I can’t see it! I hope you got out for a lovely chilled run that made you smile this morning or you manage one tomorrow. Let me know…
Thankyou Juliet 🙂 I went out yesterday and enjoyed a run around the local park in the early morning Autumn sunshine. The run itself was only 2k or so ( I didn’t measure it or wear a watch) and I walked a couple of times, but that’s not the point. It was super chilled and nourishing. I think I can make this work if I can let go of comparing each run to past performances (my ‘high point’ being a 10 mile hill run about 2 years ago, which I realise now I have been comparing each subsequent run against and ‘failing’ ever since). I might even let go of the word ‘run’ altogether! -since it can be hard not to associate it with harder! longer! faster! better! improve! achieve! compete! perform!! I started running 6 years ago for increased physical and mental base fitness as I entered perimenopause and beyond. The aim being to be injury free and to still be gently running into my 70s and 80s if I get that far. 10 mile hill runs, whilst amazing, threw me off track from my original aims. Just because I can, that doesn’t mean I should. It’s back to slow, gentle, sustainable, mindfulness running round my local green spaces for me! Thankyou so much for this online space – it’s taken me 2 years to get this far in sorting out this motivational glitch! And to fully reconnect with why I started running in the first place. Keep doing what you’re doing. And thanks again. Sarah
I’m so pleased you did it and got through the front door. It sounds perfect! I absolutely agree that being able to run in your 80s (I’d add 90s!) is a brilliant goal. More of what you did will get you there. Maybe there will be more hilly ten milers in the future – who knows – but as long as you enjoy what you do in the present that’s all you need right now. Huge respect x
Dear Dr. Juliet, I am beyond grateful for finding your blog. I am 51 and have been running for 28 years. I have completed 30 marathons 2 ironman and countless other events finishing in the top 3 in my age group most of the time. I am not saying this to brag, but to set the stage of my now. I have not been able to get my runs under mid 9 min miles for over the last 10 months and have had no way of explaining it. I still have my period, but it has started to be less predictable, but I am not experiencing any other perimenopause symptoms ( IE hot flashes, weight gain, breast tenderness.) Is there an end to the slow running or is this my new normal?
Hi! Lovely to meet you! Have a read of my blog ‘Why am I running so slowly in perimenopause’ and ‘How to run faster in perimenopause’. I hope there are some tips there that will help you. Not everyone gets lots of symptoms but there are still changes going on in your body.
Don’t forget too that falling performance can be linked to things which aren’t directly menopause related so always see your doctor if you think there might be something else going on.
I hope you might find my weekly newsletter helpful too so do sign up if you haven’t already. Hope I can offer help and guidance but I would say stay positive, running can switch to the fast lane again too.