Dr Juliet McGrattan returns to share expert insight into one of the most misunderstood topics in women’s health: menopause and its impact on running.

 

Drawing on her experience as a former GP, runner, and author of The Runner’s Guide to Menopause, Juliet brings both professional knowledge and lived experience to a conversation that is honest, reassuring, and highly practical.

 

Listeners are guided through what menopause actually means - including the often-overlooked perimenopause phase - and why symptoms can start much earlier than expected. The episode explores how hormonal changes can affect performance, motivation, recovery, and overall enjoyment of running, while reinforcing that every woman’s experience is unique.

 

Importantly, the conversation focuses on what can be done. From adjusting training expectations and embracing slower running, to the importance of strength training, nutrition, and recovery, Juliet offers realistic strategies to help women continue running in a way that supports their changing bodies. There is also a balanced discussion around hormone replacement therapy, helping listeners understand when it may be helpful and why it isn’t a one-size-fits-all solution.

 

This episode is empowering, informative, and inclusive, reminding runners that while menopause may bring changes, it can also be an opportunity to reconnect with running in a more sustainable and enjoyable way.

Menopause includes perimenopause and post-menopause, not just one moment in time

Symptoms can begin in your 30s or early 40s, often without obvious signs

Running may feel harder due to hormonal, physical, and mental changes

Losing motivation and performance is common, and normal

Slow, steady running (zone 2) supports recovery and endurance

Strength training is essential for muscle, bone, and long-term health

Nutrition should focus on fuelling, not restriction.

Mobility, balance, and core strength are key for injury prevention

HRT can be helpful but should be an individual decision

Running can still improve mood, identity, and social connection during menopause

Timings

0.00 – Introduction and Juliet’s background

2.00 – Why the book was written

4.00 – What menopause actually means (peri, post, timeline)

7.30 – When symptoms can start and why many miss them

10.00 – Misinformation and the menopause “industry”

12.00 – Early signs in running: fatigue, slower pace, loss of motivation

16.00 – Mental health, anxiety, and confidence changes

20.00 – How menopause affects performance and recovery

24.30 – Practical training advice and slowing down

28.00 – Endurance vs speed and why sprint work still matters

33.00 – Injury risk, balance, and coordination

36.00 – Managing hot flushes and temperature when running

41.00 – Benefits of running during menopause

44.00 – Strength training and why it’s essential

48.00 – Nutrition, fuelling, and avoiding under-eating

53.00 – Hormone replacement therapy explained

58.00 – Positives of running through menopause

1:00.00 – Listener questions

 

Resources mentioned

The Runner’s Guide to Menopause – Dr Juliet McGrattan

Our running podcast episode with Juliet McGrattan

drjulietmcgrattan.com

Juliet McGrattan Instagram