If you’ve been using running as your go-to workout but aren’t seeing the results you expected, you’re not alone. Many women in their 40s and 50s turn to running for weight loss and fitness, thinking it will help keep the pounds off. But is running good for menopause?
The truth is, running might not be the best option during this stage of life.
Hormonal changes can make it harder to lose weight, and running alone often doesn’t target the areas women struggle with most in menopause.
In this article, we’ll dive into whether running is really good for women in menopause, why it might not be delivering the results you want, and what you can do instead to see real progress.
Is Running Good For Menopause?
Picture this: you’ve committed to a regular running schedule, perhaps even tackling a Couch to 5K program. You’re investing significant time and effort, pushing yourself to run faster and farther.
Yet, despite this commitment, the reflection in the mirror remains unchanged, and the scales refuse to budge.
This lack of progress isn’t just disappointing; it’s disheartening.
The frustrations don’t end there. Many women report that their newfound running regimen leads to physical discomfort – sore knees, aching hips, and painful backs. These aren’t just temporary inconveniences; they can escalate into long-term injuries, further impeding the ability to stay active and healthy.
Amidst this struggle, there’s a lurking sense of defeat. A nagging thought creeps in – maybe this weight gain, particularly around the midsection, is an unavoidable aspect of ageing.
This thought process can lead to a defeatist attitude, where one starts dressing to conceal perceived flaws instead of choosing outfits that bring joy and confidence.
Why Is Cardio Bad For Menopausal Women?
The explanation behind this frustrating phenomenon is rooted in how our bodies respond to certain types of exercise, especially as we age. Cardiovascular exercises like running are often considered the go-to option for those looking to lose weight.
However, for women over 40, and particularly those going through menopause, the effectiveness of high-intensity cardio workouts like running can be significantly diminished.
The Role of Cortisol
The primary issue with high-intensity cardio for women over 40 is its impact on cortisol levels. Cortisol, (stress hormone) plays a vital role in the body’s response to stress. While it’s beneficial in short bursts, prolonged elevated levels can have detrimental effects. In the context of menopause, these effects are magnified.
When women engage in intense cardio workouts, their bodies experience a spike in cortisol.
This hormonal surge is a natural response, but in an ageing body, particularly one undergoing the hormonal fluctuations of menopause, it can lead to several complications:
- Leptin and Insulin Resistance: Elevated cortisol can disrupt the body’s response to leptin and insulin, hormones that regulate appetite and metabolism. This disruption can lead to increased cravings, particularly for comfort foods, making it harder to maintain a healthy diet.
- Thyroid Deregulation: High cortisol can also interfere with thyroid function, leading to a slower metabolism. A slower metabolism makes it increasingly difficult to lose weight, especially in the abdominal area.
- Stress and Ageing: As women age, their bodies’ ability to manage stress decreases. Therefore, adding the stress of intense cardio can exacerbate these hormonal imbalances.
The Impact on Muscle Mass
Another critical factor to consider is the effect of cardio on muscle mass. Muscle is essential for a healthy, toned appearance and plays a crucial role in maintaining a robust metabolism. However, many forms of cardio, particularly those like running that involve prolonged exertion, can lead to muscle breakdown.
As women age, particularly after 30, their bodies naturally start to lose muscle mass – a process known as sarcopenia.
This loss of muscle contributes to a decrease in metabolism, which in turn makes weight loss and maintenance more challenging.
High-intensity cardio can accelerate this muscle loss, leading to a less toned appearance and further slowing metabolism.
What Exercise Should You Be Doing During Menopause?
Given these challenges, the question arises: what is the effective exercise regimen for weight loss and toning during menopause? The answer lies in low-impact strength training, also known as LIST.
The Benefits of LIST Training During Menopause
Low-impact strength training involves exercises that build muscle without putting excessive stress on the body. This type of training offers several key benefits:
- Reduced Stress on the Body: LIST training keeps cortisol levels in check, avoiding the pitfalls of high-intensity cardio.
- Muscle Building and Maintenance: By focusing on building muscle, LIST training helps counteract the natural muscle loss that occurs with aging. This not only leads to a more toned and firm appearance but also helps maintain a higher metabolic rate.
- Joint-Friendly: LIST training is kinder to the joints, making it a more sustainable and less injury-prone exercise option. This is particularly important for women over 40, who may already be experiencing joint discomfort due to hormonal changes.
Real-Life Success with LIST Training
Our experience with clients in the Fit Over 40 private coaching speaks volumes about the effectiveness of LIST training. Take the case of Sarah Davies, for example. Sarah initially believed that cardio was essential for weight loss.
However, after joining our program and focusing on LIST training, she experienced remarkable results. Sarah lost 45½ pounds, dropping from a size 14 to a size 8, without engaging in traditional cardio exercises.
Her success underscores the efficacy of LIST training in achieving significant weight loss and a transformative change in body composition.
A Tailored Approach For Women Around Menopause
The journey to weight loss and fitness over 40, particularly during menopause, requires a nuanced approach.
Understanding and adapting to the body’s changing needs is crucial. While running and high-impact cardio might be effective for younger individuals, the shifting hormonal landscape of menopause calls for a different strategy.
By focusing on low-impact strength training, women can achieve their fitness goals in a way that aligns with their bodies’ needs.
This approach not only facilitates weight loss and toning but also promotes long-term health and wellness. The key is consistency – integrating LIST training into your routine 3-4 times per week can lead to transformative results.
Take Control Of Your Life As A Woman Over 40
Menopause should not be a period of resignation to weight gain and loss of fitness.
By understanding the limitations of traditional cardio like running and embracing low-impact strength training, women can navigate this phase of life with confidence, health, and vitality.
The Fit over 40 Private Coaching is a testament to the power of this approach, helping countless women achieve their weight loss goals and embrace a new, empowered chapter in their lives.
Ready To Lose Weight Without Relying On Endless Miles?
- Download our free guide to learn how to lose weight and tone up during menopause – without endless cardio. [Download here]
- Sign up for our free training on weight loss and fitness for women over 40. [Sign up here]
- Learn more about our Fit Over 40 Program and discover how you can drop 1-2 dress sizes in just 12 weeks. [Learn more here]
Stop pounding the pavement and start seeing real results with the right plan!