Why running is so beneficial for older women

Just as some things in life get easier with age, inevitably, there are other things that get harder. Important things. Like regenerating bone density.

It’s not exactly the hottest new trend for looking and feeling young and healthy in our 50s. But it should be.

For many women, finding ways to regenerate bone density throughout our 20s and into our later years isn’t always intuitive or even something we think much about.

That’s when running, even into the post-menopause years, and other high-impact and weight-bearing forms of exercise can be crucial.

Although women aren’t considered to be in menopause until they’ve gone 12 months without a period, according to the National Institute on Aging, most women begin the transition to menopause between the ages of 45 and 55, and the process can last seven to 14 years.

That’s because a key factor in menopause is the gradual decrease in some hormone levels, especially estrogen. This decrease in hormone levels begins as a woman approaches the end of her childbearing years, typically in her 40's. Estrogen levels can drop so slowly that many women, distracted and busy with children at home and active in their careers, might not notice the changes until menopause or even post-menopause when symptoms such as hot flashes, weight gain and insomnia become most prominent.

Although these are the symptoms that the media might focus on, it’s the bone loss that can be the most problematic, causing bones to become brittle and fragile, including weight-bearing bones such as the hip and spine. The risks of fractures increase dramatically.

We tend to think of our bones as, well, ossified, but they are living tissues that are constantly changing and growing, turning over cells, laying down new bone, and removing old bone as part of the physiological process. By post-menopause, the balance shifts such that we remove old bone more quickly than we make new bone, leading to an overall reduction in body bone mass over time.

If you can visualize how strengthening your muscles makes them bigger, you’ll have a better understanding of how our bones can become stronger and denser if we put stress on them.

Our bodies build bone mass when we apply stress along the full length of our bones, which is what happens when we run. Bones build structure in response to the stresses applied to them, and for the weight-bearing bones, such as those in our legs and hips, you need to apply stresses while upright, working against gravity, in a weight-bearing fashion. The greater the stress, the greater the bone-building response.

Because post-menopausal women lose bone density more quickly than similarly aged men, they are at greater risk of hip fractures. Hip fractures in an older woman can cause complications that can hamper independence and lead to other issues, including respiratory and circulatory problems as a result of becoming more bed-bound.

It is very important for women to build a base of strength and bone density in their 20s and 30s, because it becomes much harder to generate new bone in your 40s, 50s and 60s. Not that it’s impossible to build it later in life, it’s just more difficult.

In addition to rebuilding bone density, running is also excellent for helping women address some of the other effects of menopause. Running can reduce hot flashes, improve sleep and cardiovascular function, alleviate pain and discomfort associated with arthritic joints, and even help with cognition and depression.

Women who run are urged to continue running after menopause, and there’s no reason to not start running in your 50s. Start small, working your way up to one mile, then two and maybe even up to a 5K. 

If running isn’t an option, resistance training (with or without weights) and yoga, which can build bone density as well as help maintain strength and motor control.

If you’ve been a runner since your 20s or 30s, you are going to notice differences post-menopause. For example, the body becomes less adaptive at digesting sugars, breaking down carbohydrates and regulating its temperature. This might mean that post-menopausal women consider fueling longer runs with fruit, such as a banana or dates, or using just half or even a quarter of a sport energy gel. Bringing a frozen headband on your runs so that as it thaws it slowly releases cold water onto your hair and shirt can be helpful. And bring light layers.

As experienced and new runners age, they don’t recover as quickly as we used to. If you raced on a Saturday in your younger years, you might have been able to do some speed work a few days later and have no problems. Post-menopause you'll likely need to take your time and get back to some slower running, easier recovery running, to feel good again.”

Another effect of lower estrogen levels is that the body wants to store more fat just as it’s losing muscle, and fat slows you down. You’d rather have lean muscle on board to keep you moving faster, so regular strength-training sessions may be recommended.