menopausal runner

Are you a runner navigating perimenopause?

menopause-symtoms| running
March 13, 2026•5 min read

Are You a Runner Navigating Perimenopause?

Hello fellow runner! I’m Emi, the-Tortoise-Runner. If you've noticed some changes creeping into your running routine lately, and you're in your 40s or early 50s, those sneaky hormones might be at play. Perimenopause, the transition into menopause, can throw some curveballs our way.

Let's see if any of these sound familiar:

The Perimenopause Symptom Check-In

Take a minute and answer these 'yes' or 'no' questions:

🔲 1️⃣ My period isn't its usual reliable self (cycles getting shorter or longer, heavier or lighter flows, or even disappearing for a few months).

🔲 2️⃣ Hot flashes or night sweats are messing with my precious sleep.

🔲 3️⃣ Even with enough rest, I feel more tired and less excited to lace up my running shoes.

🔲 4️⃣ My usual runs feel way harder, even at a comfortable pace.

🔲 5️⃣ Injuries seem to pop up more easily, or I'm just not bouncing back from workouts as quickly.

🔲 6️⃣ My joints, especially in the mornings, feel creaky and stiff.

🔲 7️⃣ Even though I'm running like always, it's harder to keep the numbers on the scale where I want them.

🔲 8️⃣ My mood swings are pretty intense, or the running blues won't seem to go away.

🔲 9️⃣ Brain fog makes focusing during workouts (and in life!) a struggle.

🔲 🔟 My sex drive just isn't what it used to be, making me feel less like myself.

(I ticked 1️⃣ 2️⃣ 5️⃣ 6️⃣ 🔟 when I was 49, just in case you’re interested…)

Important Note:This questionnaire isn't designed as a diagnosis. It's a starting point for an honest conversation with yourself and your healthcare provider.

Okay, so I checked a few boxes...now what?

First of all, take a deep breath! These changes, while annoying, are a normal part of life. Anddon't worry, this doesn't mean your running days are over!

If you've ticked off a couple of things on that list, it's a great idea to chat with your doctor. They can help you confirm if it's perimenopause, rule out other health concerns, and most importantly, create a plan to manage these symptoms.

Things Your Doctor Can Help With

  • Managing sleep troubles:A good night's rest makes everything better, including your running!

  • Nutrition and weight management:Because our metabolism can change a bit, your doctor can help you adjust what you eat to support running and overall well-being.

  • Safe exercise modifications:They might suggest tweaking your training temporarily to protect your joints and help with recovery as your body adapts.

  • Mental health support:It's okay to feel overwhelmed! Your doctor can offer resources and strategies for coping with mood swings and anxiety.

  • Hormone Replacement Therapy (HRT):This can be a game-changer, replacing the estrogen your body is making less of and easing those pesky symptoms. (more details later)

Year, but…

Now you may say, 'I already talked to my GP, but they didn't think menopause was a possibility. What can I do?' It's important to remember that not all doctors have the same level of expertise in menopause, especially perimenopause, which can begin earlier than many people realize.

This actually happened to a friend of mine. At 39, she started experiencing severe migraines. While her doctor initially dismissed the idea of perimenopause, she eventually received a diagnosis. HRT was recommended as a potential treatment option, but ultimately, my friend decided against it. This highlights the importance of finding a doctor who listens to your concerns and collaborates with you on a personalized healthcare plan. Whether it's HRT, other medication, or non-medical approaches, the best course of action is what works best for you and your body.

Trends in HRT also known as Menopausal Hormone Therapy (MHT)

HRT/MHT remains a topic of debate, and this is reflected in the changing trends of its use in Australia. Here's a breakdown:

  • Sharp Decline Post-2002:The publication of the Women's Health Initiative (WHI) study in 2002 raised concerns about the risks of long-term MHT use. This led to a dramatic decline in MHT prescriptions in Australia.

  • Shift Towards Individualized Approach:There's been a move away from widespread, long-term MHT use towards a more personalized approach. Doctors now carefully assess individual women's risks and benefits before prescribing MHT.

  • Emphasis on Short-Term, Symptom-Focused Use:MHT is now generally recommended for short-term management of severe menopausal symptoms, particularly in younger women during the menopausal transition.

  • Increased Variety of MHT Formulations:There are now more options available, including lower-dose estrogen patches, gels, and creams, as well as different progestogen combinations. This allows tailoring therapy to a woman's specific needs.

Finding the Right Doctor: Empowering Your Journey

Sometimes, navigating perimenopause can feel overwhelming. The good news is you don't have to go it alone! Many women find it incredibly helpful to work with a doctor who understands the unique challenges of perimenopause. Here in Australia, the Australasian Menopause Society (AMS) is a fantastic resource. Their website allows you to search for AMS doctors who have the expertise and experience to guide you on your perimenopause journey.

Additional Resources:

Helpful Perimenopause Resources

If you're looking for more in-depth information about perimenopause symptoms and how to manage them, these websites offer excellent symptom checklists, questionnaires, and further support:

You're Not Alone!

This blog is created for our strong running community – women of all paces and backgrounds who understand the unique challenges menopause brings. Don't be afraid to open up, share your struggles and triumphs, and ask for advice. We're here to learn from each other, to offer support without judgment, and to remind you that you're not alone. Remember, there's a whole team of amazing women cheering you on every step of the way!

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