It's hard knowing where to look for support!

As female athletes move through perimenopause and menopause, changes in hormones, bone density and tissue health can affect how the body responds to training and recovery. Many of us find that the approach to training that worked well for years suddenly leads to persistent niggles, slower recovery, or new injuries.

This doesn’t mean something has gone “wrong”, but rather that the body is changing — and training needs to change with it. Hormonal shifts, altered tissue resilience, and changes in muscle and bone strength can make the body less tolerant of the same loads it once handled easily. Without adjusting how we train, recover and support the body, the risk of injury can increase.

It's hard to know where to look for evidence based advice tailored to our hormonal status. In 2026 I'm conducting research into menopausal runners and injury risk and I'll share my learnings here in the hope that you will find something that reflects your own journey and that you can incorporate into your training to help you feel fit and healthy again.

This page brings together current evidence alongside practical, real-world approaches to managing injuries and staying active through menopause. The aim isn’t to offer one-size-fits-all solutions, but to support runners in understanding what’s happening in their bodies, reducing injury risk, and continuing to run with confidence and enjoyment.

Thoughts, ideas and resources

In this section I’ll be sharing thoughts, ideas and resources that I’ve found genuinely useful when working with menopausal runners.

This isn’t a comprehensive guide or a set of hard rules. Instead, it’s my interpretation of the current evidence, combined with what I see day-to-day in clinic — patterns of injury, common frustrations, and approaches that seem to make a difference.

I’ll cover topics like specific injuries that crop up more often around menopause, ways training, recovery and load might need to shift, and where massage can support you alongside running. I’ll also link to research papers, websites, podcasts and clinicians whose work I trust, so you can explore further if you want to.

My aim is to help you feel informed, supported and less alone — and to give you tools you can actually use.