Dr Juliet McGrattan returns to share expert insight into one of the most misunderstood topics in women’s health: menopause and its impact on running. Drawing on her experience as a former GP, runner, and author of The Runner’s Guide to Menopause, Juliet brings both professional knowledge and lived experience to a conversation that is honest, reassuring, and highly practical. Listeners are guided through what menopause actually means - including the often-overlooked perimenopause phase - and why symptoms can start much earlier than expected. The episode explores how hormonal changes can affect performance, motivation, recovery, and overall enjoyment of running, while reinforcing that every woman’s experience is unique. Importantly, the conversation focuses on what can be done. From adjusting training expectations and embracing slower running, to the importance of strength training, nutrition, and recovery, Juliet offers realistic strategies to help women continue running in a way that supports their changing bodies. There is also a balanced discussion around hormone replacement therapy, helping listeners understand when it may be helpful and why it isn’t a one-size-fits-all solution. This episode is empowering, informative, and inclusive, reminding runners that while menopause may bring changes, it can also be an opportunity to reconnect with running in a more sustainable and enjoyable way. Key takeawaysMenopause includes perimenopause and post-menopause, not just one moment in timeSymptoms can begin in your 30s or early 40s, often without obvious signsRunning may feel harder due to hormonal, physical, and mental changesLosing motivation and performance is common, and normalSlow, steady running (zone 2) supports recovery and enduranceStrength training is essential for muscle, bone, and long-term healthNutrition should focus on fuelling, not restriction.Mobility, balance, and core strength are key for injury preventionHRT can be helpful but should be an individual decisionRunning can still improve mood, identity, and social connection during menopauseTimings0.00 – Introduction and Juliet’s background2.00 – Why the book was written4.00 – What menopause actually means (peri, post, timeline)7.30 – When symptoms can start and why many miss them10.00 – Misinformation and the menopause “industry”12.00 – Early signs in running: fatigue, slower pace, loss of motivation16.00 – Mental health, anxiety, and confidence changes20.00 – How menopause affects performance and recovery24.30 – Practical training advice and slowing down28.00 – Endurance vs speed and why sprint work still matters33.00 – Injury risk, balance, and coordination36.00 – Managing hot flushes and temperature when running41.00 – Benefits of running during menopause44.00 – Strength training and why it’s essential48.00 – Nutrition, fuelling, and avoiding under-eating53.00 – Hormone replacement therapy explained58.00 – Positives of running through menopause Resources mentionedThe Runner’s Guide to Menopause – Dr Juliet McGrattanOur running podcast episode with Juliet McGrattanOur episode with Juliet on alcoholdrjulietmcgrattan.comJuliet McGrattan Instagram261 Fearless running groupsLouise's blog about her menopause journeyPhoto credit: Endure Creative