Training for a marathon is never a one-size-fits-all journey, and when you add menopause into the mix, the rules of the game change yet again. Your body may respond differently than it did in your last training cycle, and it will likely change again in the future. This stage of life demands flexibility, creativity, and above all, self-compassion.
This column, and really, this whole series, is rooted in my own journey. Some of what I share comes from my personal struggles, some from my friends, and some from my clients. Through all the preparation, I never expected most of this really; and what I did expect, certainly wasn’t quite the same. What has always helped is consuming information, and talking. My story (any of them!) isn’t all about hardship, and I hope that comes through. But I’ve learned that talking about the challenges is what helps others recognize that theirs are real too.
So many women feel unheard in this stage of life. Some are told they’re overreacting. Others are brushed off with “everyone goes through this.” Too many don’t get the support they need, even when help is available. Sometimes, simply knowing you’re not alone makes all the difference.
For me, the last couple of summers have been especially hard. I’ve watched runners log their miles all over the city. I’ve worked with so many of them as both a massage therapist and a coach. And yet—I haven’t been able to run myself. I admitted this a while ago, though I still hold on to some hope that these knees will cooperate again. (Yes, I still sign up for races… maybe a little stubbornly!)
There’s a twinge of nostalgia, and if I’m being honest, sometimes jealousy. When I think back to when I was out there too. It isn’t just perimenopause that’s kept me sidelined. Life has had other obstacles too. But it doesn’t make the longing any less real.
And that’s the point: this isn’t just about splits and finish lines. It’s about finding ways to keep moving forward when the path looks different than you imagined. Menopause changes things. Injuries change things. Life changes things. But none of it means we’re finished. It just means the story is still being written.
Increased Risk of Injuries
Hormonal changes affect joint health, muscle elasticity, and bone density, all of which can increase the risk of injuries. Common trouble spots include:
- Stress fractures from changes in bone density.
- Tendon issues such as Achilles or gluteal and hamstring tendinopathy, as tendons lose elasticity.
- Knee and hip pain from shifts in muscle strength and balance.
- And more! (Mention in other installments of the series and more to come!)
That means prehab, strengthening muscles that support your joints, isn’t optional, it’s essential. Listen to early warning signs and address them before they become season-ending setbacks.
Nutrition Adjustments
The old fueling strategies may not cut it anymore. With shifting hormone levels, the body becomes less efficient at processing carbohydrates and may store fat differently. Key adjustments to consider:
- Protein: Aim for 25–30g with meals to support muscle repair and slow age-related muscle loss.
- Carbohydrates: Still important for endurance, but spread intake more evenly across the day instead of loading up in one sitting.
- Iron and calcium: Essential for bone health and energy, especially if your cycles are irregular.
- Hydration: Menopause can increase susceptibility to dehydration—electrolytes matter more than ever.
Rethinking the Training Cycle
What worked for your 30-year-old self may not work now. Many athletes find success with:
- Longer overall training seasons with more gradual build-ups.
- Shorter training cycles within the season (3 weeks on, 1 week of reduced load; Or switch to 10 days-2 weeks on)
- More rest days worked into the plan without guilt. Rest is not lost training but where progress happens.
Cross Training & Strength Training
Cross training is no longer a supplement but a cornerstone. Cycling, swimming, rowing, or the elliptical provide aerobic fitness without the same pounding. Strength training builds the muscle support your body now craves, especially in the glutes, hips, and core, which are critical for injury prevention and running economy.
Varying Terrain
Mixing up where and how you run reduces repetitive stress and keeps training fresh:
- Track work allows controlled pacing with less pounding than roads.
- Grass or trails add variety, reduce impact, and challenge stabilizing muscles.
- Anti Gravity Treadmills offer a safe way to build endurance with reduced impact and a natural running stride. (Simple treadmills work too!)
Redefining Success
Perhaps the hardest shift is mental. Some days you’ll feel unstoppable, and others your body will demand patience. That doesn’t mean you’re failing. You are adapting. The key is finding your groove, seeking out supportive treatments, and reframing what success looks like in this stage of life.
Most importantly, remember that everyone experiences menopause differently. Your training journey won’t look like your friend’s, and just because something works for someone else doesn’t mean it will for you. The important thing is to stay curious, flexible, and kind to yourself.
Training through menopause is not about giving up. It is about evolving. There’s strength in that evolution that will carry you all the way to the finish line.
