Ask the Expert: Dr Juliet McGrattan on running through menopause (Episode 202)

Dr Juliet McGrattan returns to share expert insight into one of the most misunderstood topics in women’s health: menopause and its impact on running.   Drawing on her experience as a former GP, runner, and author of The Runner’s Guide to Menopause, Juliet brings both professional knowledge and lived experience to a conversation that is honest, reassuring, and highly practical.   Listeners are guided through what menopause actually means - including the often-overlooked perimenopause phase - and why symptoms can start much earlier than expected. The episode explores how hormonal changes can affect performance, motivation, recovery, and overall enjoyment of running, while reinforcing that every woman’s experience is unique.   Importantly, the conversation focuses on what can be done. From adjusting training expectations and embracing slower running, to the importance of strength training, nutrition, and recovery, Juliet offers realistic strategies to help women continue running in a way that supports their changing bodies. There is also a balanced discussion around hormone replacement therapy, helping listeners understand when it may be helpful and why it isn’t a one-size-fits-all solution.   This episode is empowering, informative, and inclusive, reminding runners that while menopause may bring changes, it can also be an opportunity to reconnect with running in a more sustainable and enjoyable way.   Key takeaways Menopause includes perimenopause and post-menopause, not just one moment in time Symptoms can begin in your 30s or early 40s, often without obvious signs Running may feel harder due to hormonal, physical, and mental changes Losing motivation and performance is common, and normal Slow, steady running (zone 2) supports recovery and endurance Strength training is essential for muscle, bone, and long-term health Nutrition should focus on fuelling, not restriction. Mobility, balance, and core strength are key for injury prevention HRT can be helpful but should be an individual decision Running can still improve mood, identity, and social connection during menopause Timings 0.00 – Introduction and Juliet’s background 2.00 – Why the book was written 4.00 – What menopause actually means (peri, post, timeline) 7.30 – When symptoms can start and why many miss them 10.00 – Misinformation and the menopause “industry” 12.00 – Early signs in running: fatigue, slower pace, loss of motivation 16.00 – Mental health, anxiety, and confidence changes 20.00 – How menopause affects performance and recovery 24.30 – Practical training advice and slowing down 28.00 – Endurance vs speed and why sprint work still matters 33.00 – Injury risk, balance, and coordination 36.00 – Managing hot flushes and temperature when running 41.00 – Benefits of running during menopause 44.00 – Strength training and why it’s essential 48.00 – Nutrition, fuelling, and avoiding under-eating 53.00 – Hormone replacement therapy explained 58.00 – Positives of running through menopause 1:00.00 – Listener questions   Resources mentioned The Runner’s Guide to Menopause – Dr Juliet McGrattan Our running podcast episode with Juliet McGrattan Our episode with Juliet on alcohol drjulietmcgrattan.com Juliet McGrattan Instagram 261 Fearless running groups Louise's blog about her menopause journey Photo credit: Endure Creative