The Perimenopause Project Runs an Ultra: Strength, Nutrition & Recovery Tips for Women Over 40
Over the past nine months, I’ve been experimenting with my ultra marathon training—this time through the lens of perimenopause. As a female runner navigating hormonal changes, I applied strategies specifically designed for perimenopausal and menopausal women, inspired largely by the work of Dr. Stacy Sims. Her science-backed protocols, especially for women in midlife, have shaped my approach to strength, recovery, and endurance training. I’ve even had the chance to discuss these topics with her in-person.
Training for an Ultra Marathon in Perimenopause
My journey began with a shift in training: reducing running volume, adding plyometric workouts, and continuing to lift heavy weights to the point of fatigue. From August to October 2024, I followed this new structure—but I started to miss the emotional and mental benefits of long runs.
By November, I transitioned to a hybrid endurance training model—a method I also use with many of my perimenopausal athletes training for long distances. This approach balances the needs of the aging female body with the emotional and mental needs of women who love to run.
Why Perimenopausal Women Need a Different Training Approach
If you're a woman over 40, you probably already know: we don’t just run for fitness. We run because it clears our heads, eases anxiety, and connects us to nature. For female runners in perimenopause, maintaining mileage while respecting recovery is key.
That’s why I built my own hybrid training plan—one that included weekly long runs, heavy strength sessions, and a more forgiving cycle of intensity and recovery.
Building Mileage Without Breaking Down
After testing the waters with long runs again, I slowly increased mileage each week, peaking with an 18-mile run in December. That’s when I decided to commit to a 6-hour ultra marathon: the White Lake Ultras by Aravaipa Running.
I added miles conservatively, knowing my history with plantar fasciitis—including a partial tear and stress reaction in my left foot in 2021 and a flare-up in my right foot in August 2024. Thanks to shockwave therapy, regular chiropractic care, and smart recovery, I was able to stay injury-free.
A Perimenopause-Friendly Ultra Training Plan
My training cycle didn’t follow the traditional "three weeks on, one week off" approach. Instead, I followed a one-week-on, one-week-off rhythm, allowing more frequent recovery to support hormonal fluctuations in perimenopause.
“On” Weeks:
Two midweek long runs (10 miles each)
One long weekend run (20+ miles)
Heavy lifting and plyometrics
Occasional back-to-back long training efforts like a 22-mile run followed by an 18-mile ElliptiGO ride
“Off” Weeks:
Lower mileage
Long run reduced to 13–15 miles
Intervals (2–8 minutes) during midweek runs
More cross-training on the ElliptiGO to support joint health
This strategy worked incredibly well for my midlife female runner body—minimizing fatigue and preventing injury.
Body Changes During Perimenopausal Training
Let’s talk about something many midlife female athletes experience but don’t often discuss: body composition changes during endurance training. As my mileage increased, my body softened and gained weight—a pattern I’ve seen in every marathon cycle I’ve trained through.
But here’s the thing: I don’t train to make my body look a certain way. I train for strength, resilience, mental clarity, and joy. That mindset shift has been one of the most powerful tools in my perimenopause journey.
Nutrition for Endurance Training in Perimenopause
One of the biggest upgrades in my training was dialing in perimenopause-focused nutrition:
Creatine (5g daily): A game changer for strength and muscle retention. I use Momentous creatine.
High-protein breakfast (40g): My go-tos include chocolate whey protein, Kodiak Protein Oatmeal, Orgain shakes, and Fairlife Core Power.
Whole food protein: Eggs from our chickens (hello, weekly egg salad!), chicken salad, steak with grains and veggies.
Collagen and bone broth: Regularly incorporated for joint and connective tissue support.
These nutrition tweaks helped my recovery and energy levels tremendously during high-volume training weeks.
Fueling Long Runs During Perimenopause
My long run fuel was simple but effective:
I took in 25–30g of carbohydrates every 30 minutes, a strategy that reduced post-run fatigue and improved recovery, especially critical during perimenopause when cortisol levels can spike easily.
The Result: A Strong, Healthy Finish
Despite the unconventional training plan, hormonal shifts, and body changes, I completed all my key workouts—and had a successful ultra marathon experience. The training was demanding, but it was also sustainable, empowering, and aligned with my values as a woman, athlete, and coach.
Need help Navigating Perimenopause as a Runner?
Get access to my conversation with Dr. Stacy Sims and a host of other resources.
