Don’t stop running
In fact, we would suggest opting for even more running, walking and weight-baring exercises. Unlike low-impact sports, these will help to strengthen your bones as they become affected by the menopause.
‘Women who have been through the menopause are at an increased risk of developing osteoporosis as a result of the lower level of oestrogen in the body', the NHS explain.
This cannot be prevented entirely, but you can definitely help to ease weary joints by keeping active.
If your friends are of a similar age there’s a strong chance they will be going through the same transition. In any walk of life it pays to share your problems and what better way to do so than run for a few miles together?
Whether you talk about your problems or get carried away nattering, you will come away feeling heaps better. Heck, you could even go one step further and start your own beginner’s running group!
Check your nutrition
Eating well is essential for bone health, especially during your menopause and even more so if you continue to exercise.
‘The drop in bone density is caused by falling levels of the female hormone oestrogen', the NHS explain. Oestrogen is a key element in helping to protect bone strength as it inhibits bone reabsorption. As this level falls it’s crucial to make sure your bones are getting enough calcium, magnesium rich foods and vitamin D.
Magnesium acts like a raft for calcium in transporting it through your system and vitamin D helps its absorption. Dairy is one of the most calcium packed foods, as well as being a great option for runners over all. Read more about this here and put some magnesium-rich leafy green into the mix to ensure your bones are well looked after.
Be kind to yourself
If you need a break from your running routine, cut yourself some slack from time to time. The reality is that you might be too hot during the night and not sleep very well, leaving you with little energy to put in a few miles.
If you would rather wind down in front of a film in your pyjamas then go for it. Head out when you're up to it, but also try to remember how good you will feel when you finish.
Plan your next race today and visit our events hub