If you're a female runner and lately running feels harder than it used to, you're not alone.

More fatigue.
Slower pace.
Longer recovery.
Sleep disruption.
Changes in body composition.

For many women, these shifts begin during perimenopause, a stage that can start earlier than most runners realize. The problem is that most training plans never account for these hormonal changes, leaving many runners feeling frustrated and wondering if their best running days are behind them.

The good news is they are not.

In this episode, Dr. Duane Scotti sits down with our newest addition to the Spark Healthy Runner team, Coach Emily to demystify running through perimenopause.

Emily Fox is a UESCA Certified Running Coach, ACSM Certified Personal Trainer, yoga instructor, marathoner, and mom who is passionate about helping women stay strong, injury free, and confident through every season of life.

Together we break down what female runners need to understand about training during perimenopause and how to adapt your training so you can continue progressing, feeling strong, and chasing big goals.

In this episode, we discuss:

- What perimenopause is and when female runners may begin noticing changes

- Common symptoms runners experience such as fatigue, slower pace, and longer recovery

- Why strength training becomes even more important during this stage

- How protein, nutrition, and recovery influence performance

- How to balance training, career, family, and self care during this busy season of life

- Why your best running may still be ahead of you with the right training approach

Perimenopause does not mean your running has to decline. With the right strength training, smart programming, and support, many women continue to run strong and even set new personal records.

Listen to my previous episode on running through menopause here!

Listen to my previous episode on weighted vest training for runners here!

Listen to my previous episode on how older runners can still get faster here!

Listen to my previous episode on 5 recovery essentials ever runner over 40 needs here!

There are six steps to growing in your running journey so you can enjoy it and stay healthy! Learn them here!

Looking for 1-on-1 guidance, structure, support, and accountability? Check out our signature Spark Healthy Runner Coaching here!

A big thanks to ucan for your support for this episode!

Want to know what we recommend to our athletes during hard marathon training? We use EDGE Energy Gels from UCAN for those long runs!

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