Running During Perimenopause: 5 Nutrition and Training Tips for Women Who Love to Run

I love running!

But, as I am experiencing first hand, perimenopause can bring a range of physical changes that affect how your body responds to exercise. Many women notice differences in energy levels, recovery time, sleep, and body composition during this stage of life.

Personally, I am noticing a change in my energy levels and in my strength.

If you enjoy running, these changes can feel really frustrating. Workouts may feel harder than they used to, recovery can take longer, and injuries seem more likely.

With the right approach to nutrition, recovery and training, running during perimenopause can still be fun, energising and great for your health.

As a dietitian who works with women in midlife and loves to run, here are five of my key tips to support running performance and overall wellbeing during perimenopause.

1. Prioritise Protein to Support your Muscle and your Recovery

During perimenopause, decreasing oestrogen levels can increase the risk of muscle loss and also means slower recovery after exercise. For runners, maintaining muscle mass is essential for performance, strength and injury prevention.

Making sure you are meeting your protein requirements is particularly important.

Aim to include a source of protein with each meal, such as:

• Eggs

• Greek yogurt or Skyr

• Fish or chicken

• Meat

• Tofu or tempeh

• Beans and lentils

• Cottage cheese

  
  

After running, having a snack or a meal that combines protein with carbohydrates helps to repair muscle tissue and replenish energy stores.

Examples of good post-run snacks include:

• Greek yogurt with berries

• Eggs on wholegrain toast

• Chocolate milk (I love this option)

• A smoothie with milk, fruit and protein powder

2. Make Sure You Are Fuelling Your Runs Properly

One of the most common issues I see in perimenopausal women runners is under-fuelling. This often happens when women try to reduce calories to manage weight changes.

However, not eating enough can lead to fatigue, poor performance, increased injury risk and slower recovery.

Running requires energy, and carbohydrates are your body’s primary fuel source.

If you are running for more than 45–60 minutes, a small carbohydrate snack beforehand can help maintain energy levels. Examples include:

• A banana

• Toast with peanut butter

• An oat bar

If you are running for more than 60 minutes, you will need to think about fuel during your run too.

After your run, remember to eat a meal or snack containing both carbohydrates and protein within a couple of hours to support recovery.

3. Support Bone Health

Another important consideration when running during perimenopause is bone health.

Oestrogen plays a key role in maintaining bone density, and levels begin to decline during perimenopause. This can increase the risk of bone loss over time.

Runners can support bone health through both nutrition and training.

Important nutrients include:

• Calcium (dairy foods, fortified plant milks, tofu, leafy greens)

• Vitamin D

• Protein

  
  

In addition to running, incorporating strength or resistance training can help maintain bone density and muscle strength.

4. Include Strength Training Alongside Running

While running is excellent for cardiovascular fitness, adding strength training during perimenopause is one of the most beneficial things you can do for your long term wellbeing and running performance.

As oestrogen levels decline, women naturally experience a gradual loss of muscle mass and strength. This can affect running efficiency, increase injury risk and make recovery slower.

Strength training for runners over 40 helps to:

·       Maintain and build muscle mass

·       Improve running power

·       Support bone density

·       Reduce the risk of injuries and pain

For runners, strength training doesn’t need to be complicated. Two short sessions per week focusing on key muscle groups can make a big difference.

Exercises that are helpful for runners include:

·       Squats

·       Lunges

·       Deadlifts

·       Glute bridges

·       Core exercises

Building strength in the glutes, hips and core can improve stability and help support your running mechanics.

If you’re new to strength training, starting with bodyweight exercises or working with a qualified trainer can help ensure good technique.

5. Prioritise Sleep and Recovery

Many women experience sleep disturbances during perimenopause, which can affect training performance and recovery.

Poor sleep may make runs feel harder, increase fatigue and reduce motivation to train.

Allowing adequate recovery between harder sessions is super important!

Helpful strategies include:

• Scheduling rest days

• Including lower intensity runs

• Maintaining consistent meal timing to support stable energy levels

Recovery becomes increasingly important for midlife runners.

My Final Thoughts on Running During Perimenopause

Running during perimenopause may feel different from your younger years, but it can still provide significant benefits for physical health, mental wellbeing and long-term fitness. It is great for connection, for blowing off steam, for stress relief and for fitness!

By focusing on adequate fuelling, protein intake, bone health, maintaining muscle mass, and recovery, women can continue to enjoy running and support their bodies through this transition.

If you are struggling with energy levels, recovery or nutrition while training, working with a dietitian who specialises in perimenopause and women’s health can help you adapt your approach and continue running strong.

If you need further support in running during the menopause, feel free to contact me.