Running for women over 40 is about more than fitness –
It’s about staying strong through perimenopause, menopause, and beyond with hormone-aware running tips, coaching, and training plans.
Get a Free 4-Week Running Plan for Women in Perimenopause
Running for women over 40 requires some adjustments. Get simple, practical strategies designed for women in perimenopause and beyond—so every run feels more doable, not more draining.
In this guide you’ll learn:
- To understand how perimenopause impacts your running — from shifting energy and sleep to recovery and motivation
- Learn to adapt your training to your body’s real signals, with hormone-aware guidance that supports long-term progress
- Follow a 4-week flexible plan with two track options (gentle and energized) so you can choose based on how you feel that day
- Includes simple strength work, mindset cues, and recovery tips—all designed for women in their 40s and 50s navigating hormonal change
Perimenopause and How It Affects Running
Going through menopause can feel like waking up in a body you don’t fully recognize. It doesn’t work in the same way it used to. Now energy dips for no reason, sleep becomes unpredictable, and runs that used to feel easy suddenly feel like uphill battles, even on flat ground.
The reason is your hormones are shifting. Progesterone starts to decline slowly while estrogen fluctuates up and down. This can cause all kinds of symptoms like disrupted sleep, fatigue, low motivation, hot flashes and slower recovery after exercise.
Running is already a demanding activity, it pushes your cardiovascular system, muscles, and nervous system. Add fluctuating hormones and disrupted sleep, and suddenly your usual pace feels harder, or you hit a wall sooner than before.
But running for women over 40 isn’t just about challenges. The menopausal transition can also be an inspiring phase, a chance to think about your health, your goals, an opportunity to check-in and re-assess. Basically a time to focus on you. That’s exactly what I want to focus on and help you achieve.
New Book for Runners Over 40!
This book is your guide to staying injury-free, motivated, and strong through your 40s and beyond. Whether you’re new to running or returning after a break, you’ll find practical strategies and inspiration tailored for women over 40
Hi, I’m Lydia and I help women fall in love with running
I believe anyone can become a runner and at any age – even if they’ve never felt athletic before.
I’m a nurse, midwife, and a UESCA-certified running coach. I’ve been running consistently since 2020 so I started pretty late myself. I’ve completed many half marathons, 3 full marathons, and 4 ultra marathons (55 km mountain run).
I started this blog to help make running more approachable, and enjoyable for women over 40.
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