Tracking
Hormones
HRT and endurance training: what runners wonder
Can you train hard on HRT? Does it change performance? Here is a clear, non-medical look at hormone therapy and endurance running, what to track, and how to think about training around it.
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.
Recovery
Why injuries increase in perimenopause
Niggles that never used to happen, tendons that flare on the same training you have always done, and injuries that take twice as long to settle. Here is what falling estrogen does to tendon, bone, and muscle, and how to change your training so you stay running.
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.
Training
Does exercise help perimenopause symptoms?
A clear, sourced look at which perimenopause symptoms exercise genuinely helps (mood, sleep, bone, muscle, body composition) and which it does not reliably fix, plus the kind of training that works and where it fits alongside medical care.
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.
Nutrition
Iron and ferritin: why female runners feel flat
Low iron stores are one of the most common and most missed reasons a woman runner feels heavy, breathless, and slow. Here is what ferritin is, why running and perimenopausal bleeding drain it, which tests to ask for, and how to fix it properly.
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.
Creatine for women over 40: what runners should know
Creatine is one of the most studied supplements, and the case for women over 40 is strong. Here is what it does, how to dose it, what to expect week by week, and the myths about bloating and bulking.