Phaes Learn

Running through perimenopause and menopause.

Our growing guide to training as a woman through every season: nutrition, recovery, training, strength, and hormones, written for runners who want the real picture.

Hormones

Estrogen and running performance

Estrogen quietly shapes how you recover, regulate heat, and adapt to training. Here is how it affects running across the cycle and through menopause, with a phase-by-phase guide and what to actually do about it.

The Phaes Team· June 2, 2026

Recovery

Why running feels harder during perimenopause

If your usual runs suddenly feel harder in your 40s, you are not imagining it. Here is what shifting estrogen does to running, a framework for bad days, a sample adapted week, and how to train with it instead of against it.

The Phaes Team· June 2, 2026

Training

Zone 2 training for women over 40

Zone 2 is the easy aerobic running that builds your engine without wrecking recovery. Here is how to find your zone three ways, why it matters more after 40, a sample week, and the gray-zone trap to avoid.

The Phaes Team· June 2, 2026

Nutrition

How much protein do women over 40 need?

Protein needs rise for active women over 40, especially through perimenopause and menopause. Here is a practical target, how to distribute it, what a day actually looks like, and the mistakes that hold runners back.

The Phaes Team· June 2, 2026

More

Plans and guides

Put it into practice
with a coach that adapts.

Phaes is iOS-first and free to download. Phaes Plus is early bird pricing: $9.99 per month or $69.99 per year, locked in while we are just getting started. Your first week is free.