Running — the one exercise that midlife women really need to do

For many women, the onset of menopause brings unwelcome physical and emotional changes. But a growing body of evidence suggests a surprisingly effective tool for navigating this transition: running. Dr. Juliet McGrattan, a former GP with 16 years of experience in the UK’s National Health Service, has witnessed firsthand the transformative power of running for women’s wellbeing during menopause, and details her insights in her new book, The Runner’s Guide to Menopause.

The Rising Popularity of Running Among Menopausal Women

Dr. McGrattan’s experience aligns with a broader trend. Recent data from Sport England’s Active Lives survey reveals a continued increase in activity levels among women aged 55 and over, with running leading the charge. Approximately 250,000 more women of all ages are running regularly compared to just 12 months prior, while male running participation remained unchanged. The number of female runners aged 50 and older completing the London Marathon has also risen by 65 percent since 2018.

Did You Know? According to the British Menopause Society, 75 percent of women experience symptoms during menopause, including insomnia, mood changes, and joint pain.

How Running Impacts Menopause Symptoms

While running won’t eliminate all menopausal symptoms, it can offer significant relief. Dr. McGrattan notes that running can improve sleep, ease joint pain, potentially reduce hot flushes, and help control fatigue. A review of 63 papers in the British Journal of Sports Medicine found that aerobic activities like running and walking are particularly effective at reducing symptoms of depression and anxiety.

Boosting Mood and Brain Function

Even a short run – just ten minutes at a slow pace – can deliver a noticeable boost to mood and brain function, according to a 2024 study from the University of Tsukuba in Japan. This effect is comparable to meditation, offering a calming and restorative experience.

Reducing Hot Flushes

Regular, sustained exercise like running may also help reduce the frequency and intensity of hot flushes. Improved fitness enhances the body’s ability to regulate temperature and boost circulation, making it more efficient at losing heat. However, Dr. McGrattan advises starting slowly, as sudden bursts of high-intensity exercise can sometimes worsen hot flushes.

Supporting Gut Health

The menopause impacts the gut microbiome, the complex ecosystem of bacteria in the intestines. Running can help support a healthy gut by increasing the diversity of beneficial microorganisms, particularly with moderate to high-intensity exercise for at least 30 minutes, three or more times a week.

Expert Insight: The increasing recognition of running’s benefits for menopausal women highlights a shift towards proactive, lifestyle-based approaches to managing this natural life stage. This emphasizes the importance of empowering women with accessible and effective tools to improve their overall wellbeing.

Strengthening Bones and Muscles

Menopause accelerates bone loss due to declining estrogen levels, increasing the risk of osteoporosis. Running, as a high-impact exercise, stimulates bone growth and strengthens bones. Supplementing running with resistance training further protects bones and improves physical function. A study by researchers at the University of Exeter showed that a low-impact strength and conditioning routine increased hip and lower-body strength by 19 percent in menopausal women.

Improving Sleep

A staggering 84 percent of women experience exhaustion or sleeplessness during menopause. Running can improve sleep quality and ease insomnia, potentially due to its stress-relieving effects. A BMJ study found that jogging, along with walking and t’ai chi, were among the best forms of exercise for improving sleep.

Getting Started with Running During Menopause

If you’re new to running, Dr. McGrattan recommends starting gradually with a 15 to 30-minute walk-and-jog combination 2-3 times a week. Increase time, intensity, or distance by no more than 10 percent per week. Staying hydrated is also crucial, as night sweats can lead to dehydration. Slowing down your running speed – focusing on “zone 2” training – is also beneficial, and adding faster bursts once a week can further boost fitness and mood.

Frequently Asked Questions

What percentage of women experience menopausal symptoms?

According to the British Menopause Society, 75 percent of women are affected by menopausal symptoms.

What type of exercise is most effective for reducing depression and anxiety during menopause?

A review of 63 papers in the British Journal of Sports Medicine found that aerobic activities such as walking and running were best at reducing both depression and anxiety symptoms.

How does running impact bone health during menopause?

Running is a high-impact exercise that stimulates bone growth and strengthens bones, helping to counteract the accelerated bone loss that occurs during menopause.

Considering the multifaceted benefits of running during menopause, what steps might you take to incorporate this activity into your own wellness routine?