4 Critical Things Female Runners Should Know

When it comes to keeping up performance in the face of menopause, Shona Hendricks has advice:

Don’t let menopause run you down

1. Prioritize recovery! Overtraining without adequate recovery just leads to decreased performance in the long term, and remember, you may not recover as quickly as you used to. If you’re still achey from your previous run, give it another day, or at least make it a lighter run.
2. Slow down in easy and long runs! This isn’t “taking the easy way out”; it will improve your overall performance, reducing muscle damage, allowing for quicker recovery and ultimately better fitness gains.
3. Focus on nutrition! And that means carbs too. A lot of people fighting menopausal weight gain reduce their intake of food, but without sufficient energy availability, you will not be able to run well. In particular, carbohydrates are vital for energy. Consume them sensibly and with fiber and proteins and fats rather than alone, but do consume them.
4. Incorporate strength training! Your run is not “leg day” by itself. Furthermore, do whole-body strength training, to prevent injuries and improve overall performance. A strong core is particularly important.

For more on each of these (and some bonus comments about mobility training for runners), enjoy:

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Want to learn more?

You might also like to read:

• Train For The Event Of Your Life
• Are There Age Limits On Exercise?
• Marathons In Mid- And Later-Life

Take care!