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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
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Tips for Running Through Menopause

July 28, 2024 By Denise Schwartz Leave a Comment

running through menopause the manual touch

If you’re a woman runner over the age of 40, have you noticed some changes in your running recently? These changes could include

  • Decreased speed
  • More frequent injuries
  • A recent fall
  • Increased fatigue

As highlighted in my recent article about menopause, though these changes seem to be new, your current running issues are actually to be expected. During menopause, your body goes through hormonal changes (particularly, a drop in estrogen), causing musculoskeletal changes. These changes can lead to issues that affect your running.

Tips For Running Through Menopause

Have Patience

When injured, you can’t rush Mother Nature as your healing time is slower. All improvements in form, speed, endurance, and strength will take longer than when you were younger. And that’s okay!

Cross-Train

There is an old adage that says, “If you want to improve how to do something, then you need to practice doing that activity the most.” This is true for running; however, running is a repetitive activity of pounding two-and-a-half times your body weight with each step. If you’re out for a five-mile run (or longer), that’s a lot of steps and body weight to carry around. 

To avoid injury, add in at least two days of cross-training, such as on the elliptical, biking, swimming, aqua jogging, or yoga. This will give your joints and soft tissue a much-needed break from the constant pounding.

Focus on Balance, Mobility, and Strength

Runners need a supplemental exercise program tailored to building balance, mobility, and strength in order to be fast, efficient, and injury-free. 

  • Balance: Runners need great balance, as running is a series of one-legged hops.
  • Mobility: Runners need to have enough mobility in their joints—spine, shoulders, hips, knees, ankles, and big toes—in order to absorb each step and be as efficient as possible.
  • Strength: Runners need strength in order to create enough force to propel their body through the air at 2.5x their body weight.

Even though I am a physical therapist, I can’t treat myself; so, through my multiple injuries, I saw another PT who provided me with the specific exercises I needed to build balance, mobility, and strength. Sprinkle these focused exercises throughout your day for maximum benefits.

Did you know we offer a running portal, with exclusive access to training videos, warm-up exercises, running tips, and other helpful content? Learn more and sign up today.

Core Work

Your core stabilizes your trunk and pelvis as you are running, and if your core is not doing its job, injuries will happen. A common issue I see in women is a diastasis, a separation of the six-pack muscle, in the rectus abdominis. This is often caused by pregnancy. I can’t tell you how many women I see who still have a diastasis years after giving birth. 

To determine if you have a diastasis, see a PT who will also help you safely strengthen your core. Next, do core exercises at least twice a week. When you’re ready, make sure some of your exercises are done while standing.

Self-Acceptance

Acceptance of your current self is key; don’t compare your current abilities to your younger self or to others.

Be Open-Minded to a New Training Schedule

It might be time to try something new in your training regimen. Do a walk/run program, don’t run two days in a row, decrease your total running days each week, and always make sure to rest for at least one or two days every week. 

Stay Mindful

Be Mindful while running or walking, and take in your surroundings to prevent falls. Keep your form and fatigue level in check too; this prevents falls and other injuries.

Improve Form Efficiency

If you’re not sure if your running form is supportive, consider getting your running analyzed by professionals.

Make Sure the Shoe Fits

If your running shoes don’t fit right, this can cause a host of problems. Have a professional evaluate your feet to be sure you are wearing the best shoes for you and in the correct size. There are even tests you can do to help you select the best shoe for you.  

Improve Body Awareness

At any age, it’s a must that you listen to your body. Ask yourself each day if your body is ready to run today or not, and listen to what it’s saying.

With all of these tips in mind, you’ll be able to ease into a new stage of exercise to correspond with the changes going on in your body. Consider coming in for a wellness check at the onset of menopause to determine what you specifically need to work on to prevent injury, run faster, and exercise more efficiently.

For More Helpful Tips:
Running Portal
4 Tips to Avoid Running Injuries
Menopause: Why Women Over 40 Are More Prone to Injury
Why Women Have Hip Pain and Exercises That Help

Filed Under: Running Tagged With: menopause, Running Over 40, running tips, Women's Health

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Denise, she put Kinesiotape around the affected area. I immediately noticed stability and pain improvement and could walk so much better that I was able to complete shopping trips to 4 stores I had been planning but did not think I could do. To me, the t… Read more
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I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that would not break up. One night I remembered the self-treatment that Denise taught me at The Manual Touch where I had received PT, putting one hand over the afflicted area, and one hand near my abdomen where mucous could drain out. After about 5-10 minutes… Read more
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The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also helped with my back, exercise regimen, and overall health. She is a holistic practitioner expert in PT techniques and knows how to teach her clients how to fit her techniques easily into their lives. She relates with her clients about as well as any… Read more
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As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
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Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up on its own since she was well over a year old, and there was no harm in waiting a little longer before SURGERY. My husband and I did not want our little girl’s eye probed, and we definitely did not want her to have a general anesthetic, so we bro… Read more
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The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return to playing basketball.
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Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found your suggestions “to shorten my stride” and “being conscious of not overlapping my steps” to be helpful. Thanks Denise  
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I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depend on the regular IMT tissue therapy I receive from Denise to help me function as normally as possible.  This therapy seems to work synergistically with the acupuncture and medication I also receive.  There are no cures for these disorders and as n… Read more
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Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
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I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlos Syndrome (EDS), a rare genetic condition which affects the connective tissue throughout my body. As a result of this disorder I deal with ongoing severe acute and chronic pain and a variety of other rare overlapping conditions such as thoracic outl… Read more
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Deni… Read more
https://themanualtouch.com/wp/testimonial/m-d-evanston-il
I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that woul… Read more
https://themanualtouch.com/wp/testimonial/a-b-riverwoods
The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also… Read more
https://themanualtouch.com/wp/testimonial/b-h-elmhurst-il
As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
https://themanualtouch.com/wp/testimonial/s-northbrook-il
Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up o… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depe… Read more
Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
Read More

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