Running High: 10 Tips to Run with Joy During Menopause

By on September 13, 2015

By Tony Miller−

Running has become a popular fitness and recreational activity. In fact, this cheap, low-impact exercise activity is currently the sixth most popular fitness activity in the United States. In 2014, there were more than 65 million Americans who engaged in jogging or running within the last 12 months.

Together with walking and jogging, running is perhaps the best physical activity to stop sedentary living. Sedentary living has caused health problems across the world to a point that an article in The Economist tagged it as an epidemic. The “silent killer,” as described by the British health department, is now the fourth leading cause of death worldwide.

Benefits of running

Aside from waking you up from a sedentary state, which by itself is a potent killer, running is vital in reducing the following symptoms of menopause:

Hot flashes – Lower levels of estrogen and progesterone causes hot flashes. The good news is that majority of exercises, including running, can help regulate hormone imbalance during menopause.

Brain fog – Aerobic exercises, especially running, can raise the heart rate and help pump more oxygen-rich blood to your body. More active blood circulation means more blood flowing in the brain that will improve its functioning.

Mood swings – Running, especially at long-distance, has a unique ability to make you joyously “high.” A study found out that running boosts the neurotransmitters endorphins and dopamine, which are in charge of happiness that combats depression.

Sleep problems – A daily morning run is a good sleeping aid as it improves objective sleep. It also improves subjective sleep quality during the day, whereas sleepiness during the day is decreased.

Osteoporosis risk – Impact-like running and strength activities beef up muscle mass.

Cardiovascular problems – According to a 2014 study published in the Journal of the American College of Cardiology, running for at least 5 minutes on a daily basis can reduce your risk of heart diseases by nearly half. The paper added that people who run regularly have a 30 percent lower risk of death from all causes, and 45 percent lower risk of death from cardiovascular disease.

Motivation for running

Running can be very tiring and taxing. The fatigue, pain, and inconveniences that runners experience during this activity make it unsustainable for some. To be able to fight procrastination and possible quitting, you need these motivators to keep running high.

Set a goal. Setting goals make us accountable to pursue something. In the case of running, try to set the distance of your run for each day.  

Make it a part of your morning ritual. Studies show that those who run early in the morning have more energy, more controlled appetite and better sleep than those who do this late in the day or at night.

Take it easy. Too much running can be as harmful as no running at all, a study found out. This paper concurs with what researchers in the past have discovered: more than moderate fitness activities may bring more damage than benefit to the body.

List it as a daily appointment. Knowing the benefits that running brings, it should be a regular part of your daily schedule.

Discover new paths. Running on the same path over and over again is boring. Try running on a different route to find challenge and variety.

Be a cause crusader. Marathons nowadays are organized for causes and charity. If you have a heart for causes, these events will motivate you to run.

Join a race. Pump up the adrenaline and awaken the competitor in you! Racing will challenge you to push yourself to the limit.

Buy quality running gears. Running using mediocre shoes and running clothes could be frustrating. For best and motivating results, try to invest in quality running shoes and clothing.

Find a running buddy. Sometimes it’s no fun doing your run alone. Find someone to join you in your quest for better health and being a better runner.

Celebrate accomplishments. Give yourself small tokens or treats every time you accomplish your running goals.

Running is a wonderful activity to boost your health and happiness during menopause. Include these motivators in your running routine to make this exercise a lifelong devotion.



Tony Miller is a freelance writer who loves discussing health, diet and fitness issues.

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Running High: 10 Tips to Run with Joy During Menopause