Menopause: A Great Time to be Running 

I know all the talk about exercise in menopause is focused on building strength and lifting weights and there’s really good reasons and evidence for that but let’s not forget about running. I absolutely agree that we need to become really focused on maintaining and building our muscle mass. Strength work also has a heap of other benefits including improving bone strength, mental health and improved cardiovascular health all of which are crucial for good health in menopause and beyond. I’m not suggesting we should hit the road and not the gym but l want to reignite the conversation about running.  

Running has so much to offer during menopause. Yes, it can sometimes feel hard to do, the barriers to running in menopause are real but whatever level you’re running at, even if you’re far away from personal bests and races, starting or continuing to run will give you so many benefits.  

Here are 7 reasons why menopause is such a great time to be running: 

1. It’s easy to be flexible- You never know how you will feel day to day in menopause. It might be a day where you’re full of energy or one where your entire body aches. The unpredictability of it makes running a good choice of exercise because it can be so flexible. You can have a very gentle, more walk than run in the park and enjoy the fresh air, or you can set yourself a tough interval session. Running can be whatever you need it to be on the day.

2. Goals are easy to set – A loss of control is a feeling that many women get during menopause. So many changes seem to be happening to your body and mind. You can feel very lost and confused. Running gives you the opportunity to set a goal and work towards something. You can track and see your progress. It may not be linear progress but you will move forwards and at a time when lots of things feel as if they’re going backwards this can feel very empowering. Running goals are easy to set, adjust and celebrate.  

3. Running strengthens your bones – High impact exercises where you hit the ground with some force are essential for building bone mass. When your feet hit the ground as you run, it sends jolts through your bones which ultimately stimulates the osteoblasts (bone making cells) to work harder. Running is a perfect way to tick off bone strengthening exercises off your list. 

4. Running builds muscle – I’m not going to pretend running can replace lifting weights or build as much muscle as a session in the gym, but it does help. The large muscles in your legs and hips such as your quads, hamstrings and glutes are the major players in running. Whenever you use these to run you’re helping to prevent sarcopenia – a condition of low muscle mass which happens with age. You can make your run even more effective by choosing to run up hills and to include some speed work in your sessions, these will really make your muscles work.    

5. Running protects your heart – The Chief Medical Officers’ guidelines for the amount of physical activity you need to do for good health include two strength sessions per week and a minimum of 150 minutes of exercise that makes you feel out of breath. This is aerobic cardiovascular exercise which helps to keep your heart and circulation healthy. The risk of heart disease increases with age and increases for women after menopause so this is the perfect time to be clocking up the miles.  

6. Running supports your mental health – There’s no better way to change your mood than to head out for a run. The flood of your body’s natural antidepressants will calm anxiety, lift low mood and ease stress. Mood changes and mental health symptoms are very common in menopause and running is a perfect way to help you control them and improve your sense of wellbeing.  

7. Running keeps you connected – Everyone is different but many women find they feel less sociable in menopause and with the all the associated symptoms, it’s easy to become isolated. Running is a perfect way to connect with others whether that’s running with a friend, a club or a community such as parkrun. Social health and connection is a vital part of good health and running gives us an easy way to keep that in our lives. 

Do head to the gym, do lift heavy weights, you need to, but please don’t forget about running. These are just a few of the benefits it can give you, there are many more. Heading from perimenopause into post menopause can be a very challenging time but running can help. It won’t always feel easy but it will always feel worth it.

If you’re a woman running through the menopause then sign up to my weekly newsletter for tips, stories and advice to support and encourage you. Just pop your email in the form below and I’ll be in your email inbox on Thursday.  

Featured image: MabelAmber at Pixabay