Everyone is different and will have a different experience of the menopause, but I thought it might be of interest to share my own personal experience. I’m not quite there yet, but clearly in perimenopause and getting close to flat lining on my hormones, I think.
In everyday life I have noticed that I have gone from being a sound sleeper who could easily drop off by 10pm, to having trouble both getting to sleep and waking up through the night, usually very hot. My periods are getting to be a bit more random, shorter in duration and with more intense pain. My temperature regulation during the day isn’t too bad. I just sometimes find myself getting very cold for no good reason.
Running wise the main thing that I have noticed is I am sweating more, way more! This means that I now need to take a drink on shorter runs. I’m tired during the day from lack of sleep. The tiredness can make it hard to get out of the door, but once I get running I feel fine and get back home feeling much better. I also seem to be more prone to putting on weight.
The menopause is known to make women more prone to put on weight, particularly around the middle, and it slows metabolism. It also changes your hunger and satiety signals. I have found that I have gone from someone who never had to worry about their weight, being naturally skinny, to having to think far more carefully about what I am eating and if I do really need to eat.
In addition to all this, bone density and lean body mass are reduced by the changes in hormones. This is hard to tell if it is a problem, until it is too late, so I think it is safest to assume that doing exercise and having a diet to improve bone density and muscle mass is a good idea. This means heavy weights, plyometrics and more protein.
I’m not running that fast at the moment, but there are lots of possible reasons for that. Covid and the lack of races and training goals is one. Then it could be slightly more weight, or just getting older. The menopause has so many possible symptoms that it is really hard to tell what to put down to it
Overall I would say that running and exercise are a big help to me in getting through the menopause. It helps with preventing weight gain, gets me out of daytime slumps in energy. And, when combined with some yoga and strength work, hopefully combats the worst effects of ageing by maintaining balance, muscle mass and bone density. The menopause may make you feel like lying on the sofa, drinking wine and eating too many carbs, but putting the effort into getting out of the house is worth it.
Dr Stacy Sims recommends “Lift heavy shit—carefully. Do high-intensity interval training and plyometrics. Up your protein. Do less volume and more intensity. Recover longer.” Which looks like great advice!
If you want to find out more about what happens during the menopause and hear further experiences, then this is an excellent podcast to listen to: https://femaleathletepodcast.buzzsprout.com/914179/4455224-menopause-and-perimenopause-symptoms-what-to-be-aware-of-bone-health-and-ageing
Running Tips by Coach Julie 