Being Your Best Self While Running Up To, Under, Over and Through Menopause.

It seems like every where I turn there’s something about menopause. I don’t know if it’s because that’s the stage of life I am in and the cyber world knows it…because they do know everything. Since it’s constantly in my face I felt the need to share what I have learned on the blog. If you are not at this stage of life and running, yay for you, this post still applies because these are things we all should be doing just more so as we hit our 40’s and beyond.

4 Things Of Importance If You Are Running Through Menopause

⇒Recovery.

First and foremost!

As we age we naturally lose muscle (it’s a sad fact but true) and are more prone to injury. So while in our 20’s and 30’s it didn’t take much to recover from a hard run, that is no longer the situation in our 40’s, 50’s and beyond. In my 20’s I could go out drinking and dancing into the wee hours then get up and run a fast 5k and feel good. No recovery needed. Those days are long gone. 

I am slowly learning that if I don’t give my body the recovery time it needs my runs suffer and I suffer. With the proper rest and recovery your (my) body can now give running (or workouts) the required energy needed. And with less risk of injury. AND you will probably see some improvement in pace and endurance. Yay!

⇒Strength Training. 

It’s essential as we age to remain strong, and considering we are naturally losing muscle, now is the time to make a conscious effort in maintaining or improving our strength. It’s no longer about running all the miles, our bodies need variety to stay healthy and strong. 

You don’t need to join a gym to get a good strength workout. There are a bunch of resistance exercises using body weight, bands and free weights.  Marcia has some great workouts on her YouTube channel and I also follow @docjenfit on IG. 

⇒Run Easy Runs Easy.

This has been a tough one for me to practice. I’m not saying I’m a fast runner by any means, which may be why I have a hard time with this. I’m always trying to run faster, but like a car, if you drive it all out all the time, the engine is going to burn out. (I’m not sure if I’m using the right term, I’m not a car person, but you get the message.) Some days are for racing but most days are for cruising.

I heard someone recently say that not running your easy runs easy is the biggest mistake most runners make, especially runners going through menopause. They also said, and I’m sorry but I can’t recall which podcast I was listening to at the time, that studies have shown that runners who run their easy runs easy (you can hold a conversation comfortably) feel stronger on their hard runs (tempo, sprints, long run). 

⇒Nutrition.

•  Increase protein intake!

Protein is essential for rebuilding and repairing muscle and that is what this is all about, building muscle to stay strong as we age. You need to eat something with protein  and a little bit of carbs within 30 minutes of finishing a run. You don’t need a full meal if eating right away is not your thing. I usually have either a fruit smoothie with protein powder, an egg with avocado on whole grain toast or peanut butter and banana on whole grain toast. 

• Hydrate

This is nothing new, we all know how important it is to stay hydrated but menopause sucks you dry. If you don’t already use an electrolyte additive to your water now’s the time to give one a try. I use Nuun and have recently tried LMNT (if you DM me with your address I can send 6 people 3 free samples). LMNT is an electrolyte drink that replaces sodium, potassium and magnesium. There has been a lot of talk recently about sodium and magnesium and the importance of both. Go to drinklmnt.com to learn more.

• Vitamin D3

My doctor recently told me, as women, we all should be taking Vit D3 regardless of bone density status. Most of us are deficient, even if just a little. I assumed because I am outside so much my vitamin D was good and I was safe from bone loss. The reality is with us all wearing sunscreen, we are blocking the good effects of sunlight, Vit D absorption. Vit D helps maintain bone and brain health and supports immune function. For more on Vit D go to https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

I hope this info helps you ease into and through menopause. I am trying to live my best life and want to help you do the same.

I am not a doctor, coach, nutritionist or dietician. This is for information purposes only. If you have health concerns see your personal doctor.

I am linking with the ladies of Runners’ Roundup, Debbie, Deborah, Lisa, Laura and Jen. 

Do you have anything to add? Do you also struggle with running easy on easy days? 

Coming soon… Intermittent Fasting, Yay or Nay?

Thanks for reading!

              Denise