Is Running Good in MenopAuse?
Is running good in menopause?
If you are a female runner over the age of 35, chance are you have wondered what running into your 40’s and 50s and beyond looks like.
If you have asked yourself if running is good in menopause, you are in the right place. Benefits continuing consistent running into perimenopause and menopause include:
Connecting socially
Mental health wellbeing
sense of accomplishment as you do something for yourself
Cardiovascular and fitness benefits
What is menopause? Learn about menopause here:
How to keep running in perimenopause & menopause
Important considerations of age related changes are highlighted in this article:
Cardiovascular system
Musculoskeletal decline starts in the 30s
Bone density decline and the increased risk of stress fractures
Tendon stiffness
Pelvic floor dysfunction
urinary incontinence
Urinary frequency
Anal incontinence
Pelvic organ prolapse
Sexual dysfunction such as vaginal dryness and vaginal pain with peneration
Pelvic pain
Pelvic floor problems are well known as a problem affecting female athletes never given birth in addition to a risk factor of pregnancy and childbirth, whether vaginal or c-section. Female runners will benefit from personalized treatments from a pelvic floor physical therapist as this study found
42% of women stop exercising due to leakage
37% stop due to pelvic organic prolapse
26% stop due to anal incontinence
Hormonal & metabolism considerations include
decreased estrogen
Increase weight gain
Hot flashes and sleep disturbances
Red-s: Low energy availability from inadequate caloric intact
Practical Solutions to help you keep running in perimenopause to menopause
Exercise is well known to have benefits for muscle, bone, and heart health and is advised to continue into menopause.
Vary training load: moderate and vigorous intensity for continued cardiovascular benefits
Resistance training: 2-3x weekly to improve muscle mass, strength, and power
Flexibility training: 2-3x weekly of all major muscle groups
Nutrition management: to maintain energy balance and avoid energy deficiency
Sleep & Recovery: Sleep hygiene, flexible mindset to perform lower intensity of routine
At Radiance Physical Therapy in Durham, North Carolina, you will work with an experienced pelvic floor physical therapist collaborating with you using an integrative approach to help you keep enjoying running for years to come.
Treatments include:
Comprehensive assessment of spine, hips, abdominals, and pelvic floor
Manual therapy
Treadmill Gait Analysis and Foot wear assessment
Customized exercise plan
Lifestyle and recovery strategies personalized to your unique situation and physiology
Are you ready to create your own personalized pathway to an enjoy perimenopausal running season? Reach out today!