Menopause and Running – 4 Week Beginner Running Plan
MENOPAUSE AND RUNNING
When we reach menopause and even perimenopause, it is the perfect time to take charge of our health and fitness, and even if you have never been into fitness, now is the time to start, and running can be a great place to start.
So first off, running is not just for the super fit; it is for us all, and running in menopause can be a fantastic way to help reduce menopausal symptoms, with everything from helping to reduce menopausal belly fat to helping manage energy levels and boost our self-esteem.
So How do you Start Running if you are a Beginner?
Well, guess what? It is not to start running; instead, it is to start by walking! (Yes, you read that right.) So as a qualified women’s menopause health trainer, I have helped thousands of women with my online plans, programs, and online videos to increase their health and fitness, lose weight, and reach their wellness goals.
So let’s break this down into 4 weeks and use a fictional case study, and let’s call her Sophie. She is menopausal, aged 53, and has never run in her life. Her goal is simply to be able to run comfortably for 20 minutes so she can add running to her weekly fitness schedule alongside her walking. So here is a suggested plan I would create for her to reach her goal.
MENOPAUSE AND RUNNING
PLAN – 4 WEEK BEGINNERS RUNNING PLAN
Week 1: I would recommend focusing on completing 4 times throughout the week a 20-minute brisk walk, Alongside this, doing this free 12-minute menopause workout at home 3 times (click here.)
Week 2: This time the walks would be intervals of walking and light jogging. The ratio would be a 2-minute walk, then a 1-minute jog, and repeat this 7 times for a 21-minute training session. I would suggest doing this 4 times a week. Then alongside my 7-minute menopause workout 3 times a week (click here).
Week 3: For this week we will change the ratio to 1 minute of walking, then a 5-minute jog, and repeat this 4 times for a 24-minute training session. I would suggest doing this 4 times a week. Then alongside my 15-minute menopause workout 3 times a week (click here).
Week 4: For this week we are going to focus on doing non-stop light running. I suggest doing 4 running sessions, and for the first one aim for a 10-minute run. Then the next day aim for a 15-minute run. For session 3 aim for 20 minutes. Then seeing as you have now reached the goal of 20 minutes let’s finish off with exceeding our goal and running for 25 minutes.
So by the end of the 4 weeks, you can run with ease and beyond the 20 minutes.
5 TIPS FOR BEGINNERS TO RUNNING
1: Always start with a warm-up to prepare your muscles and end with a cool-down to help with recovery. Here is a playlist with a warm-up and cool-down stretch you can use (click here)
2: Invest in good running shoes because proper footwear can prevent injuries and make your runs more comfortable.
3: When you run keep your posture upright, your shoulders relaxed, and avoid overstriding.
4: Be sure to drink plenty of water before, during, and after your runs to stay hydrated.
5: Most important of all listen to your body, pay attention to any pain or discomfort and rest if needed to prevent injuries.
For my Free Beginners Running Videos (click here)
Running is a great exercise, but something I always say is walking is still one of the best and equally a great choice of exercise to help reduce menopause symptoms. The key is to do the exercise you enjoy the most. Lucy (your menopause running coach)