Bone Density, Menopause & Marathon Training

In this episode of the Running Explained Podcast, hosts Coach Amanda and Coach Nick welcome Coach Kim, who has a wealth of experience with runners, particularly women over 40. Kim shares her journey in running, discussing her background, injuries, and her shift toward injury prevention through a holistic approach to training. The conversation centers on training adjustments necessary as runners age, highlighting the importance of lower mileage, cross-training, and strength training to maintain performance while preventing injuries. Kim emphasizes that recovery is vital for older athletes, advocating for a 2:1 training-to-recovery ratio.

They also delve into how women face unique physiological changes during perimenopause and menopause, stressing the need for tailored training to support bone health and overall fitness. The episode discusses misconceptions regarding aging athletes and encourages embracing changes in body composition while focusing on health and performance rather than weight alone. Additionally, the value of community support in navigating these changes, including strategies for increasing bone density through appropriate training, is highlighted. Overall, the episode delivers a wealth of insight for aging runners looking to maintain their passion for running safely and effectively.