417: Menopause Myths in the Running World—And What Women Really Need

As women runners over 40, we often face a wave of confusing (and sometimes extreme) advice about menopause and fitness — especially on social media. In this episode, we cut through the noise and dive into what really matters when it comes to training during perimenopause and beyond.We break down the most common menopause myths circulating in the running community and explore the physiological shifts happening in midlife. From hormone changes to training adaptations, we highlight what women truly need to feel strong, empowered, and capable — not just now, but for the long run.In this episode, we cover:The problem with social media extremes & one-size-fits-all adviceHormonal changes and their real impact on training and recoveryWhy strength training is non-negotiable in midlifeThe truth about weight gain, metabolism, and cortisolHow to balance intensity, recovery, and mindset for lifelong performanceThe trend of “cycle syncing” vs. what’s actually helpful for aging runnersWhy personalized training matters more now than everWhether you're running through hot flashes or just looking to stay consistent through the transitions of midlife, this episode will leave you informed, empowered, and supported.02:01 Menopause Myths and Social Media06:23 Understanding Hormonal Changes08:07 Training Adaptations for Menopausal Women12:06 Menopause Myths in Training14:20 Cycle Specific Training18:31 Progressive Overload and Recovery22:42 Training Intensity Debate27:14 Understanding Exercise Intensity for Aging Bodies27:47 Weight Gain and Menopause: Myths and Realities29:08 The Role of Cortisol in Weight Management34:03 Strength Training: Essential for Midlife35:11 Balancing Strength and Cardio for Runners41:03 The Importance of Recovery and Nutrition45:41 Mindset Shifts for Sustainable HealthGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.