Menopause and Running: How to Stay Strong, Energized and Injury-Free

In this insightful interview, Dr. Juliet McGrattan discusses menopause, perimenopause, and their impact on women runners.   We cover: Hormonal changes during menopause and perimenopause Symptoms affecting women runners, including energy and sleep Exercise modifications and the importance of strength training Role of HRT in managing menopause symptoms and supporting activity Research gaps and the need for more women-specific studies   Timestamps: (00:00) Introduction and guest introduction (01:43) What is menopause and perimenopause? (02:42) Common symptoms experienced during menopause transition (04:36) Effects of menopause on energy and running performance (06:16) Managing fuelling and recovery during menopause (07:12) Myths about aging and joint health in runners (09:40) Adjusting training loads and incorporating slow running (11:27) The importance of strength training for women over 35 (13:55) Bone health, osteoporosis, and impact of running (15:49) Recovery strategies and nutrition tips (18:10) Listening to your body and adapting training (21:27) Positive stories of women runners in menopause (22:10) HRT and its effects on women’s health and running (27:00) Author’s motivation for writing the book (28:36) The need for more research on women and menopause (33:49) Daily habits to support women during menopause (36:35) Running outdoors vs treadmill and safety considerations (39:04) Overcoming fear and safety concerns while running (41:37) The importance of running groups (42:25) Key advice for women runners in menopause (44:31) Where to find more information and connect with Dr. Juliet   More about Dr. Juliet McGrattan: Dr Juliet McGrattan is an award-winning author, speaker, runner and a former GP. She is the Woman’s Health Lead and a Master Coach at 261 Fearless. Juliet is the author of Run Well and Sorted and her new book, The Runners Guide to Menopause. You can buy her books at all major retailers, worldwide.   Grab The Runners Guide to Menopause here.   Connect with Dr. Juliet McGrattan: Website: https://drjulietmcgrattan.com/ IG: https://www.instagram.com/drjulietmcgrattan/ Facebook: https://www.facebook.com/DrJulietMcGrattan/ YouTube: https://www.youtube.com/@drjulietmcgrattan8825 🌿 Retreat Invitation If this episode resonates, this is exactly why I host immersive women’s health retreats focused on movement, nervous system healing, connection and restoration.   My next international retreat, Pilates by the Mekong in Vietnam this October, is designed for midlife women who want to reduce stress, improve digestion, balance hormones and reconnect with themselves through Pilates, strength training, whole-food nutrition and daily regulation practices. Check it out and join our Pilates by the Mekong Retreat Here.   Want a little help with your health? Then check out Paleo Valley’s range of organic foods and supplements. Grab 15% off all Paleo Valley products HERE.   From healthy snacks to helping to boost your protein needs or support your system with supplements, Paleo Valley products are organic and nutrient dense. Check out their range of products HERE. I personally love their Vitamin C, Turmeric supplement and Vanilla protein powder!   Connect with Kate: Website: MindMovementHealth.com.au Facebook: facebook.com/MindMovementHealth Instagram: instagram.com/MindMovementHealth