Running through menopause

Are you peri-menopausal and noticing that you just can't run as well as you used to, or even to run at all? Perhaps you are post-menopause and feeling like your running days are over? If so, you are most definitely not alone.

As you move through your menopausal years, the fluctuating, and then flatlining, of your hormones can impact your body in ways you may never have realised they would. In turn, this can have a really negative effect on your running - if you feel like trying to run at all, that is. From putting on weight to poor sleep and fatigue, from joint pain to increased injuries, and much more, the symptoms of menopause can make you want to hang up your running shoes for good.

Having gone through this journey myself over the past few years, I've learned that there is another way. Menopause does not have to mean the end of running, nor the end of running well. Having struggled with weight gain, insomnia, frequent niggles and injuries amongst others, I've spent time learning and trying out new approaches to training. The result? I'm stronger and fitter than I've been for years, my running times have come right back down, and I've had to buy a whole new wardrobe of smaller clothes!

Now I'm using all that I have learned and had success with to help women like you run well through and beyond the menopausal years. Read on for how I can help you.


One-to-one coaching packages:

To help you have the best possible experience of running through menopause and get the most from your coaching, all one-to-one coaching packages are tailor-made to meet your needs. Coaching packages can include:

  • bespoke training plans
  • phone/email/zoom support and feedback
  • face-to-face training sessions (for runners in the Notts/Lincs/Leics area only)

If you are interested in a coaching package, please contact me to set up a phone call in which we can discuss your needs and what will work best for you.

"I'm loving the way we are training. I feel so different when I'm running now, so much stronger in myself".

Sara, 1:1 coaching

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Group coaching: RTM coaching group

Who is it for?

It’s for any woman going through (or beyond) menopause who’d like more support, guidance, structure and accountability with your running but who aren't ready to take the step to one-to-one coaching. Whether you are just starting out as a runner or are more experienced, whether you are training for something specific or just enjoy running without any particular goal, whether you are struggling with your running or simply want to improve in some way, there’ll be plenty in the group to help you.


What will I get?

As a member of the group you'll get ongoing support and guidance through:

• A weekly coach-led group Zoom coaching call (which is recorded and shared for those who can't make it)
* Access to a bank of menopause-friendly training plans for all distances 5K to ultra (downloadable or accessible on Training Peaks)
Ongoing access to menopause-specific coaching advice, support and encouragement
Access to a bank of menopause-friendly resources such ‘How to….’ guides for topics such as structuring your training, warming-up, speedwork, strength and conditioning and so on
• Priority access to any future one-off workshops and programmes (both online and - fingers crossed - face-to-face)


How will it be delivered?

There is a private FB group, group calls on Zoom and there may also be some content delivered in other ways, such as by email.

How much does it cost?

The cost is £20.00 per month, or you can join for 12 months for £180.00.

Do I have to join for a minimum length of time?

No – you can leave the group at any time. If you wish to rejoin in the future, please be aware that the fee may have increased and you won’t be able to rejoin at your original rate.

How can I sign up?

Sign up is through the Mud and Miles secure online booking system, TeamUp. Follow the link below and you'll be asked to set up a booking account and your payment preference. You'll then receive a confirmation email inviting you to join the RTM coaching FB group. This email might well go to your spam, so do check there.


Running through menopause Facebook group

Come and join my free Facebook community for peri- and post-menopausal runners! With over 1600 members, this active group provides a great opportunity to share experiences with women who face the same challenges in their running as you. Packed with advice and support, you'll feel at home here.

Join at

Running through menopause on Instagram

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