Last year, life threw me a curveball.

I used to glide effortlessly over trails, but suddenly, I felt clumsy and heavy, like an old tractor. My body seemed to be turning against me.

Alongside this physical shift, I faced fatigue, emotional ups and downs, anxiety, and a pervasive sense of hopelessness.

Despite maintaining my usual training and nutrition, I noticed my body changing in ways I couldn’t understand.

I grappled with whether my struggles stemmed from physical issues dragging me down mentally or if it was predominantly psychological, impacting my physical health.

In my quest for answers, I consulted Dr. Google.

The possibilities ranged from seasonal affective disorder (I never handle winter well) to low iron, B12 deficiency, stress, cPTSD, reduced testosterone, or the onset of perimenopause.

I visited my doctor for blood tests, which included hormone levels and essential blood markers.

Everything appeared normal, yet I felt anything but.

Embracing Running as a Woman

Even without confirmation, perimenopause seemed likely.

On one hand, I looked forward to life post-menopause—no more periods and the anxiety of unwanted pregnancies. On the other hand, I was a competitive runner and knew how perimenopause could drastically affect athletic performance.

I had to reassess my training quickly, as my previous methods were no longer effective.

Historically, women have often been treated as smaller versions of men in fitness.

The “pink-it and shrink-it” philosophy attempts to fit male-centered research into women’s fitness, leading to gender biases, as highlighted by Caroline Criado Pérez in her book, Invisible Women. This bias extends even to menopause research.

As a qualified ultra-running coach, I realized that my training did not account for gender differences or life stages, like menstruation or perimenopause.

It seemed absurd.

To better serve myself and my fellow female athletes, I took initiative.

I modified my training programs to consider perimenopause rather than relying solely on male-centric methods.

I completed the Well-HQ course focusing on training for menopausal bodies and immersed myself in Dr. Stacy Sims’ book, Next Level, which emphasizes thriving through menopause and beyond.

If I had to distill my new knowledge, it would be this: Don’t skimp on calories, prioritize rest, incorporate intervals into your runs, and as Dr. Sims says, “lift heavy things.”

Proper Fuel for Your Body's Demands

It may seem counterintuitive, but under-eating can lead to weight gain. When we don’t consume enough calories, our bodies enter panic mode, storing fat instead of burning it. Deprivation can trigger a slowdown in metabolism.

Ensure you fuel your body adequately before and after exercising. Avoid working out in a fasted state, as it can elevate cortisol levels and lead to weight gain, chronic fatigue, and increased injury risk.

If unsure about your pre-exercise nutrition, have a snack—like a banana and a handful of nuts.

Now more than ever, adequate protein intake is crucial for your size and activity level. Protein is vital for muscle repair and growth post-exercise, allowing for optimal performance in subsequent sessions.

Sarcopenia, the loss of muscle mass, can affect women significantly, with up to 8% lost each decade after turning 30. According to Dr. Sims, one effective strategy against this is to “lift heavy things.” To support muscle growth and repair, we need to provide it with sufficient nourishment—this is where protein plays a role.

During my ultra-marathon training, I weighed around 57 kg and aimed for 120 grams of protein daily, aligning with recommendations of 1.2–2 grams of protein per kg of body weight for active individuals. Dr. Sims even suggests endurance and strength athletes may require more than 2 grams.

Rest is Essential: Prioritize Recovery

As a running coach, I learned the value of rest. Recovery is a crucial component of training, as it’s during these periods that beneficial adaptations occur, leading to improved fitness.

Convincing dedicated athletes to rest can be a challenge, and I was no exception. I often viewed rest as counterproductive, preferring to double my training sessions instead. However, especially for those of us in midlife, rest is where the real progress happens.

The reality is that our recovery times are generally longer than men’s. Dr. Sims notes in her book, Roar, that while female fat-burning systems normalize within three hours post-exercise, men may take up to 21 hours.

It’s an unfair reality we must navigate.

Sleep is also critical for our body’s repair and regeneration. Sometimes, we may face a choice between sleep and training, especially if an early workout is our only option. However, consistent sleep deprivation can hinder long-term fitness and disrupt essential recovery.

Finding balance is key.

I used to train six days a week with one rest day, incorporating gentle yoga. Now, I find my body feels better with just five training sessions weekly.

Though it may feel insufficient, my body requires this rest to maintain energy and optimal functioning, preventing fatigue and burnout.

Ditch the Slow Runs: Embrace Speed Work

Dr. Sims highlights the significance of sprint interval training (SIT), which alternates bursts of intense running with recovery periods.

Why include SIT in your routine? Research shows it can enhance body composition, increasing lean muscle mass while reducing fat—ideal for those of us experiencing menopause.

SIT also boosts the number and efficacy of mitochondria, our energy producers, improving insulin sensitivity and lowering blood sugar levels. Their functionality is vital for both cardiovascular and metabolic health.

Additionally, SIT is effective at targeting belly fat, a common concern during menopause.

A basic SIT session could involve sprinting for 30 seconds, followed by a 30-second recovery pace, repeated six times, with a four-minute extended recovery before repeating the set one or two more times. Be sure to warm up adequately. For more examples, check this article by RunRepeat.

So, if you run multiple times a week, why not spice things up with some SIT?

Strength Training is Key

Ah, the well-known advice to “lift heavy things,” popularized by Dr. Sims.

As estrogen levels drop during perimenopause and menopause, we lose its benefits for strength and muscle development. Therefore, we need to train more intelligently—not harder.

This is why strength training is crucial; it activates the central nervous system to provide benefits similar to those gained from estrogen.

Ultimately, lifting heavy enhances our metabolic rate, stability, posture, bone strength, and blood pressure.

If we don’t use our muscles, we risk losing them, becoming the frail individuals we fear.

I’ve never been particularly fond of strength training, but I aim for three sessions a week. Currently, I use a weighted vest and free weights for exercises like squats, lunges, and heel raises. Admittedly, strength training has significantly improved my muscle tone compared to running alone.

The essential takeaway for strength training is this: if nothing else motivates you to lift heavy, consider the desire to maintain an active and independent life for as long as possible.

Recently, I received a comment from a 70-year-old woman named Mary, who shared that she had run all her life and remained fit and healthy. She was preparing for a half marathon. While many aspire to emulate celebrities, I aspire to be like Mary.

Honestly, I still feel somewhat like a tractor, but I’m working on it. I may not regain my previous agility, but I refuse to exchange my workout gear for knitting needles just yet.

I’ll accept any decline in performance with dignity, but I won’t let perimenopause define me.

Remember, it’s about training smarter, not harder.

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