379: Avoid These 3 Training Mistakes in Perimenopause

Navigating Perimenopause: How to Avoid Common Training Pitfalls

Today, we’re covering an important topic from our Real Life Runners Podcast, especially relevant for female athletes over 40—perimenopause. As both a physical therapist and running coach, I’ve seen how challenging this phase can be when it comes to training. Let's break down the common mistakes women make during perimenopause and share some strategies to keep you on track for better health and performance.

What Is Perimenopause?

Before diving into training mistakes, it’s helpful to understand what perimenopause is. In your 40s, your body begins the transition to menopause, marked by hormonal fluctuations. Estrogen and progesterone levels start to drop, leading to symptoms like fatigue, weight gain, and slower recovery from exercise.

Mistake #1: Overtraining

One of the biggest mistakes I often see is the urge to train more and harder as results begin to slow down. Some believe that ramping up workouts will help combat weight gain or slowing race times, but this can actually lead to burnout and stalled progress. Estrogen, which used to aid in muscle recovery and energy metabolism, is declining, so your training needs a new approach.

What to Do Instead: Focus on polarized training. This means having distinct hard days and recovery days, allowing your body the time it needs to rebuild and come back stronger.

Mistake #2: Skipping Strength Training

It’s easy to focus solely on running, especially when you’re used to a routine. But as estrogen decreases, maintaining muscle mass becomes crucial for both performance and health. Skipping strength training is a common oversight.

What to Do Instead: Incorporate strength training two to three times a week. Aim for heavier weights with fewer reps to build strength, preserve muscle, and protect bone health, which becomes especially important as we age.

Mistake #3: Cutting Calories Too Much

In response to weight gain, many women drastically cut calories, but this can do more harm than good. Hormonal shifts make your body more sensitive to calorie restriction, which can elevate cortisol levels and lead to further fat storage and muscle loss.

What to Do Instead: Focus on balanced nutrition, with an emphasis on adequate protein and carbohydrates to support your workouts. Fueling your body properly is key to maintaining energy, muscle mass, and metabolic health.

Why Hormones Matter

Beyond just exercise, understanding how your hormones interact with processes like insulin and cortisol is critical. Estrogen plays a big role in managing insulin sensitivity and body composition. As its levels drop, it’s important to adjust both your training and nutrition strategies accordingly.

Taking a Well-Rounded Approach

Successfully navigating perimenopause requires a balanced approach to both fitness and overall health. By focusing on strength training, recovery, and proper nutrition, you’ll set yourself up for long-term success and well-being.

If you’re finding these changes difficult to manage and want personalized guidance, consider joining the Press Play Program. Our coaching program is designed to meet the specific needs of women in perimenopause.

Thank you for being part of our community! Whether you’ve been with us from the beginning or are just joining, we appreciate your support. Let’s continue to face this journey with strength and resilience. Keep running your life!