The lack of research about menopause is infuriating. Just the most blatant case of gender discrimination in medicine I can think of. I don’t know anything about ultra running and menopause but virtually everything I have read for the go (general population) says that weight training and increased protein intake is essential for keeping muscle mass.
This hits hard! I started running at age 14 when we knew nothing about training. I hammered every run, there was no such thing as easy. At 43ish I had to decide if I wanted to keep chasing Boston or be able to walk at 80, and this was hard for someone whose whole identity was as a runner. I still run, and the pace is laughably slow, but I long distance hike more and love it. I think it's all about having multiple identities...at least, that's what worked for me.
I think you made a wise choice, de-emphasizing BQing and choosing locomotion in the mountains at whatever pace works and feels sustainable. Remember, the secret to mountain running is downshifting to hiking a lot!
Thanks for writing this! As a post menopausal 62 year old ultra runner I can totally relate. I've also be reading and listening to pod casts on the subject of running as we age. Your post is comforting in that it's nice to know I'm not in this alone! I too have noticed just this year a dramatic decline in many aspects of my running. I'm working on a new mental attitude! Not super easy, but I just try to find joy in doing new races (so I don't have to compare times and see how slow I've become!!) Finding the fun in being at the start and participating in a race event with a bunch of like minded people. Crossing the finish line becomes more and more meaningful every year! I intend to work as hard as I can to keep making this happen!! And I thank you for your thoughtful and honest commentary, I do so enjoy reading your posts.
Wonderful message and advice. As a 70 year old hanging on to every thread of ultra running, I nodded my head as you listed how to continue running successfully. I took a face plant fall at Antelope Canyon this year but I am thankfully surrounded by running friends who help me dust off, wipe away the blood, and support my shuffling along to get the race done. I know falls are inevitable but I can’t let the thought of that keep me from running. I just hope I fall more gracefully. I entered Leona Divide 100k for 2025-because of your race overview. It seems like that will be one I can give my all and succeed. Thank you for your insight and belief in women and running. Inspiring!
Really appreciate your writing, Sarah! I'm a decade behind you, but as I enter perimenopause and look to the future of my relationship with sport, reading your words help a bunch (also, completely concur on more research into MHT and sport!)
Great read, Sarah, thanks so much. I just want to urge all the women here in perimenopause to get a dexa scan now because so much bone and muscle decline happens during peri. The recommended age for a dexa is 65 which is 20 years too late. Maybe that rec has changed to 55 which is ten years too late! So much can be done to prevent bone and muscle loss during peri, I wish I had known then what I know now. Stay strong, gals! 💛
Can't agree more with you Jennifer! I'm 62 and my doc wouldn't give me a dexa until I was finished with menopause with was in my late 50s (even though I let her know that I had an eating disorder in teens and 20s!!) and by then it already showed osteoporosis !! I hope things have changed. I'm also more cautious running trails now as falling could be even tougher on me now, but can't quite give up the trail running.
Yes -- and a complete blood panel with hormone readings to know what your baseline is. I'm glad I started taking daily vit D supplement in my 40s, I think it has helped
I hit menopause early, at 45, when nobody in my circle was even discussing it in any way, with friends younger who could care less, and those older who still haven't gone through any changes (!). Now 10 years later I just look back and think wow, I got through. And somehow I picked up the pieces of myself and got some viable running back. So, I plan on keeping digging into what I knew worked (although now that I've developed osteoarthritis in my post-op knee, I dropped the high mileage of 100 dwn to 70 and sub with stationary bike workouts, plus, yes, always, always weights).
As far as falling, gosh, I'm definitely one for the books, since the beginning of times, and never liked it, by 50 hated it, and after knee surgery, pretty terrified. Just took 2 (!) falls in a stinking trail marathon, and considering I don't even try to get my eyes off the ground, it's infuriating (and scary). I have to keep my mind along with the eyes, and as soon as my brain thinks ahead (like, how to make a pass, should I stop at the AS, etc), I catch a toe. Dang!
Anyway, seems that unlike you, I don't anticipate running ultras if I drop below the half-field point, I love it for the challenge for myself, but indeed, I don't ever compare myself with "what was". Them were good days, late 30's and 40's. It's more tiring now, and (for me) less social (see the eyes down and brain involved), but the thrill of the finish line still exists (although the start line gives me anxiety far outweighing one I used to have,m another aging).
More long distance hiking ahead, so much to see, so I hope I'm ok with the time when I chose not to race anymore.
Hi Olga, due to a knee injury while running when I was young, I had to have a full knee replacement when I was only 52. Recovery was not fun-but I have been active-and pain-free with this knee for over 20 years now. Many people return to running after knee replacement. Just my plug for this procedure should you ever need it.
Sarah, I can attest to the reality on the other side of aging. I'm definitely on the older side. I run on a treadmill but do my "long distance" work by hiking, which is a fabulous alternative to ultra running. You're still in the woods or the hills (at least around here, a barren desert) and get the thrill and awe of our natural surroundings. It helps, as does the camaraderie of my best friends in the Coachella Valley, almost all of whom are hikers. There's nothing like trail conversations to bring everyone together. You have to look for alternatives when your body parts are saying no more. I also don't work out every single day and don't feel bad about it. I'd love to be still ultra running, but I have lost interest, maybe because I did it for so long. Or maybe because it feels too daunting. Or maybe I'm just a wuss! Need a little self-compassion there. Anyway, I loved this piece. Thank you for writing it even though you were sitting on the edge of your jury seat and not following the rules!
Thank you! And I was good and obeyed the courtroom rules and put my devices away when we all needed to pay full attention; I ended up not getting picked for the jury. I'm so glad we're connected here. You have always been a valuable running/editing/writing/therapy mentor to me! I'm glad you've found a good groove hiking where you are now.
Im Lila. I run trail an love it. I live in Buenos Aires Argentina. But lived in Mza many years. I feel very identified with your articles. Im 55 years old, an i feel that they reflect what happens to me. Menopausia, how or why should i resign myself to injuries, spaced-out training sessions, constant pain? Run less? Plan better? I try not to take medication. Thanks for writing and sharing. Xxx Lila
Thanks Julie. See my comments to others where they recommend Roar and also Hit Play Not Pause podcast (in collaboration with Stacy Sims I believe). I like the host of the podcast, Selene (last name?) ... she is a longtime journalist and researches things well. Stacy Sims gets so much credit and the dialogue she has fostered is super valuable, but I have heard from several to take her recommendations with a grain of salt because the science behind them isn't always solid.
Thank you Sarah, I apologize for not seeing those comments earlier. I agree, we all are unique so it's so hard to say every female needs to do this (which I kinda get from her) but she has started the conversation at least and I'm hopeful more information will progress because of her.
Thank you for sharing and pioneering this subject, it's been on my mind a lot lately. For what it's worth, I found this book helpful since there is not much literature out there written by a women Doctor for women in sports:
ROAR, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life https://a.co/d/6bnOmq1
Thank you, Crystal, for reading! I have the first edition of Roar, perhaps I should get the updated one, but I've heard mixed reviews on Stacey Simms' scientific grounding.
I’m in the middle of writing about a very similar fall, and asking some similar questions about the way ahead (as I approach 60). I’ve worked my way through it this time, but I’m certain that won’t be the last one… There are strategies and tactics to work on, yes, but eventually there will also have to be decisions. But reading some of the other comments here reminds me that there are plenty of outstanding models to follow in this game of graceful aging on the trail. Here’s to holding on long enough to make it to a Hardrock finish!
I'm turning 49 next week, and interestingly I feel like my casual, on-again off-again relationship with running is finally turning into a real commitment. I don't believe it's "too late," but I'm aware that there are limits on how much improvement I can expect in terms of pace etc (I am very slow so there's still a little room!). Thanks for writing about this and sharing your experiences.
It's definitely not too late! And the runners I've met over 50 who took up running late in life seem to be doing better in their late 50s and 60s because they have "fresher" legs or less accumulated wear and tear from past decades.
Loved this post. At 47 and perimenopausal I am struggling to find advice and guidance that fits what I want to do. But for the science I have found the Hit Play Not Pause podcast to be great. Not every episode interests me but there’s a huge back catalogue worth looking at.
Thank you! I've listened to several Hit Play Not Pause episodes, some of which I thought were great, some of which made me raise my eyebrows because the content or the guest speaker seemed based on pseudo science or took black-and-white views on complex topics. I also don't like how they push supplements and other sponsored products of questionable value during their commercial breaks. But overall, I appreciate the ongoing dialogue the program creates around menopause and female athleticism.
Thanks for this interesting read. I hit menopause on the younger side (47) and although never as accomplished a runner as you, I absolutely plummeted from being in the best shape of my life at 45 to struggling daily with low energy, joint aches, continual illness, etc. and not really understanding what was going on. Now on HRT (also trying to start a weight-lifting routine and make other changes) and have clawed my way back to a running year I'm proud of, but damn it makes me so angry that we know so little about older women's health (especially for active women)! I appreciate everyone who is speaking out on this topic.
The lack of research about menopause is infuriating. Just the most blatant case of gender discrimination in medicine I can think of. I don’t know anything about ultra running and menopause but virtually everything I have read for the go (general population) says that weight training and increased protein intake is essential for keeping muscle mass.
This hits hard! I started running at age 14 when we knew nothing about training. I hammered every run, there was no such thing as easy. At 43ish I had to decide if I wanted to keep chasing Boston or be able to walk at 80, and this was hard for someone whose whole identity was as a runner. I still run, and the pace is laughably slow, but I long distance hike more and love it. I think it's all about having multiple identities...at least, that's what worked for me.
I think you made a wise choice, de-emphasizing BQing and choosing locomotion in the mountains at whatever pace works and feels sustainable. Remember, the secret to mountain running is downshifting to hiking a lot!
Yes! I just have to not look at my watch...
Same! I’ve given up the Boston dream too 😢 (I’m 42)
Darn it! I did too much pavement pounding in my younger years.
Thanks for writing this! As a post menopausal 62 year old ultra runner I can totally relate. I've also be reading and listening to pod casts on the subject of running as we age. Your post is comforting in that it's nice to know I'm not in this alone! I too have noticed just this year a dramatic decline in many aspects of my running. I'm working on a new mental attitude! Not super easy, but I just try to find joy in doing new races (so I don't have to compare times and see how slow I've become!!) Finding the fun in being at the start and participating in a race event with a bunch of like minded people. Crossing the finish line becomes more and more meaningful every year! I intend to work as hard as I can to keep making this happen!! And I thank you for your thoughtful and honest commentary, I do so enjoy reading your posts.
Long may we run and be out in the mountains!!
Thank you. I second your line, "crossing the finish line becomes more and more meaningful every year!"
Wonderful message and advice. As a 70 year old hanging on to every thread of ultra running, I nodded my head as you listed how to continue running successfully. I took a face plant fall at Antelope Canyon this year but I am thankfully surrounded by running friends who help me dust off, wipe away the blood, and support my shuffling along to get the race done. I know falls are inevitable but I can’t let the thought of that keep me from running. I just hope I fall more gracefully. I entered Leona Divide 100k for 2025-because of your race overview. It seems like that will be one I can give my all and succeed. Thank you for your insight and belief in women and running. Inspiring!
That's fantastic you're running Leona Divide! I wish you good mild weather :-)
Really appreciate your writing, Sarah! I'm a decade behind you, but as I enter perimenopause and look to the future of my relationship with sport, reading your words help a bunch (also, completely concur on more research into MHT and sport!)
Thanks, that means a lot!
Great read, Sarah, thanks so much. I just want to urge all the women here in perimenopause to get a dexa scan now because so much bone and muscle decline happens during peri. The recommended age for a dexa is 65 which is 20 years too late. Maybe that rec has changed to 55 which is ten years too late! So much can be done to prevent bone and muscle loss during peri, I wish I had known then what I know now. Stay strong, gals! 💛
Can't agree more with you Jennifer! I'm 62 and my doc wouldn't give me a dexa until I was finished with menopause with was in my late 50s (even though I let her know that I had an eating disorder in teens and 20s!!) and by then it already showed osteoporosis !! I hope things have changed. I'm also more cautious running trails now as falling could be even tougher on me now, but can't quite give up the trail running.
Yes -- and a complete blood panel with hormone readings to know what your baseline is. I'm glad I started taking daily vit D supplement in my 40s, I think it has helped
I hit menopause early, at 45, when nobody in my circle was even discussing it in any way, with friends younger who could care less, and those older who still haven't gone through any changes (!). Now 10 years later I just look back and think wow, I got through. And somehow I picked up the pieces of myself and got some viable running back. So, I plan on keeping digging into what I knew worked (although now that I've developed osteoarthritis in my post-op knee, I dropped the high mileage of 100 dwn to 70 and sub with stationary bike workouts, plus, yes, always, always weights).
As far as falling, gosh, I'm definitely one for the books, since the beginning of times, and never liked it, by 50 hated it, and after knee surgery, pretty terrified. Just took 2 (!) falls in a stinking trail marathon, and considering I don't even try to get my eyes off the ground, it's infuriating (and scary). I have to keep my mind along with the eyes, and as soon as my brain thinks ahead (like, how to make a pass, should I stop at the AS, etc), I catch a toe. Dang!
Anyway, seems that unlike you, I don't anticipate running ultras if I drop below the half-field point, I love it for the challenge for myself, but indeed, I don't ever compare myself with "what was". Them were good days, late 30's and 40's. It's more tiring now, and (for me) less social (see the eyes down and brain involved), but the thrill of the finish line still exists (although the start line gives me anxiety far outweighing one I used to have,m another aging).
More long distance hiking ahead, so much to see, so I hope I'm ok with the time when I chose not to race anymore.
Thanks for reading and for sharing that, Olga. I always appreciate your perspective!
Hi Olga, due to a knee injury while running when I was young, I had to have a full knee replacement when I was only 52. Recovery was not fun-but I have been active-and pain-free with this knee for over 20 years now. Many people return to running after knee replacement. Just my plug for this procedure should you ever need it.
Sarah, I can attest to the reality on the other side of aging. I'm definitely on the older side. I run on a treadmill but do my "long distance" work by hiking, which is a fabulous alternative to ultra running. You're still in the woods or the hills (at least around here, a barren desert) and get the thrill and awe of our natural surroundings. It helps, as does the camaraderie of my best friends in the Coachella Valley, almost all of whom are hikers. There's nothing like trail conversations to bring everyone together. You have to look for alternatives when your body parts are saying no more. I also don't work out every single day and don't feel bad about it. I'd love to be still ultra running, but I have lost interest, maybe because I did it for so long. Or maybe because it feels too daunting. Or maybe I'm just a wuss! Need a little self-compassion there. Anyway, I loved this piece. Thank you for writing it even though you were sitting on the edge of your jury seat and not following the rules!
Thank you! And I was good and obeyed the courtroom rules and put my devices away when we all needed to pay full attention; I ended up not getting picked for the jury. I'm so glad we're connected here. You have always been a valuable running/editing/writing/therapy mentor to me! I'm glad you've found a good groove hiking where you are now.
Im Lila. I run trail an love it. I live in Buenos Aires Argentina. But lived in Mza many years. I feel very identified with your articles. Im 55 years old, an i feel that they reflect what happens to me. Menopausia, how or why should i resign myself to injuries, spaced-out training sessions, constant pain? Run less? Plan better? I try not to take medication. Thanks for writing and sharing. Xxx Lila
Hi Sarah, This resonated, thank you!....I'm beginning the signs of peri and doing a lot of reading on the topic myself.
I'm reading books and research by Dr. Stacy Sims. She is doing a lot of great work on this topic. here is her website: https://www.drstacysims.com/
She isn't a runner but I'm finding some of what she says very helpful. I love that she is a female athlete and in our corner.
Thanks Julie. See my comments to others where they recommend Roar and also Hit Play Not Pause podcast (in collaboration with Stacy Sims I believe). I like the host of the podcast, Selene (last name?) ... she is a longtime journalist and researches things well. Stacy Sims gets so much credit and the dialogue she has fostered is super valuable, but I have heard from several to take her recommendations with a grain of salt because the science behind them isn't always solid.
Thank you Sarah, I apologize for not seeing those comments earlier. I agree, we all are unique so it's so hard to say every female needs to do this (which I kinda get from her) but she has started the conversation at least and I'm hopeful more information will progress because of her.
Thank you for sharing and pioneering this subject, it's been on my mind a lot lately. For what it's worth, I found this book helpful since there is not much literature out there written by a women Doctor for women in sports:
ROAR, Revised Edition: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life https://a.co/d/6bnOmq1
Thank you for your voice Sarah!
Thank you, Crystal, for reading! I have the first edition of Roar, perhaps I should get the updated one, but I've heard mixed reviews on Stacey Simms' scientific grounding.
I’m in the middle of writing about a very similar fall, and asking some similar questions about the way ahead (as I approach 60). I’ve worked my way through it this time, but I’m certain that won’t be the last one… There are strategies and tactics to work on, yes, but eventually there will also have to be decisions. But reading some of the other comments here reminds me that there are plenty of outstanding models to follow in this game of graceful aging on the trail. Here’s to holding on long enough to make it to a Hardrock finish!
Thank you!
Such an interesting read. My 42-year-old self (who is suddenly getting very slow) is fascinated by this.
I'm turning 49 next week, and interestingly I feel like my casual, on-again off-again relationship with running is finally turning into a real commitment. I don't believe it's "too late," but I'm aware that there are limits on how much improvement I can expect in terms of pace etc (I am very slow so there's still a little room!). Thanks for writing about this and sharing your experiences.
It's definitely not too late! And the runners I've met over 50 who took up running late in life seem to be doing better in their late 50s and 60s because they have "fresher" legs or less accumulated wear and tear from past decades.
That is very encouraging!
Loved this post. At 47 and perimenopausal I am struggling to find advice and guidance that fits what I want to do. But for the science I have found the Hit Play Not Pause podcast to be great. Not every episode interests me but there’s a huge back catalogue worth looking at.
Thank you! I've listened to several Hit Play Not Pause episodes, some of which I thought were great, some of which made me raise my eyebrows because the content or the guest speaker seemed based on pseudo science or took black-and-white views on complex topics. I also don't like how they push supplements and other sponsored products of questionable value during their commercial breaks. But overall, I appreciate the ongoing dialogue the program creates around menopause and female athleticism.
Thanks for this interesting read. I hit menopause on the younger side (47) and although never as accomplished a runner as you, I absolutely plummeted from being in the best shape of my life at 45 to struggling daily with low energy, joint aches, continual illness, etc. and not really understanding what was going on. Now on HRT (also trying to start a weight-lifting routine and make other changes) and have clawed my way back to a running year I'm proud of, but damn it makes me so angry that we know so little about older women's health (especially for active women)! I appreciate everyone who is speaking out on this topic.
Thanks for reading & good luck!