Menopause the ultimate body snatcher?

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Run your way through menopause!

Do you feel as if menopause has taken over your body?

You can snatch it back.

And you want to know how?

By running!

Running helps you to regain a feeling of ownership over your own body. You can tell it to run, and it will!

6 ways to run your way through menopause

And there are other ways that running can help getting through menopause easier.

  1. Because your hormone balance changes during menopause, lots of women gain weight. Especially your waist may turn into a big fat magnet. I know, it sucks big time! Luckily running will help to stabilize your weight.
  2. Running helps to regulate your hormone balance.
  3. Again, because of those hormones, bone loss happens more quickly than it can be rebuild. But running helps to strengthen your bones.
  4. Lots of women have trouble sleeping during menopause. Going for a run before you turn in, may help you sleep better.
  5. There’s some evidence suggesting you’ll have less hot flashes after a run. I don’t know why. Maybe it’s because you get so hot during a run, you don’t notice the hot flash anymore?
  6. Menopause may make you feel a bit weepy and lost. Running is great for your emotional balance.

You have to do strength training too

I’m sorry ladies, but that’s the way it is. Going for a run isn’t enough. If you’re smart you’ll do some strength training too.

Because like your bones, your muscles diminish as you grow older. Strength training will help to keep your muscles strong. And muscles help you burn more calories!

What are your experiences with running and menopause?

Do you know your pace frequency?

pace frequencyI was never very good with maths. But this formula I get: Speed = step length + step frequency. Easy, right? Since I’m not a very fast runner, I wondered what my problem is. Are my steps to short or don’t I move my feet fast enough? Or both?

How to check your step frequency

This morning, I decided to check my step frequency. You can determine your step frequency by counting the times your left foot hits the ground during 1 minute. ( Or your right foot. Whichever you prefer). I took the egg timer and set it at 1 minute. After a few false starts when I counted both feet, I got the hang of it. One, two, three, I counted every time my left foot landed on the dirth path that leads to the kids’ school. I repeated the process 3 times to make sure I got it right.

My step frequencey is….

And my step frequency is: 80. Unfortunately that’s not very good. In fact the recommended step frequency is 90! Bummer! So I decided to aim for 90 steps per minute. I almost succeeded. I got to a step frequency of 87. But it did not feel very nice, and I was definitely not in my fat burning zone.

Having fun with your step frequency

I did however have fun this morning! Usually I like to listen to some music during my run. But this morning I was too busy counting my steps and thinking about my step frequency. If your step frequency is like mine, way below the recommended 90 steps per minute, it can be a great motivational tool. You could try for 85 for example, and then slowly work your way up to 90.

What’s your step frequency?

Accident

accidentIt was a dark and rainy morning. A 17 year old boy rode his scooter to school on a dark country road.

On that same dark and rainy morning there was a female runner. She wore black clothes, without reflective elements. In her ears were a pair of headphones. Because the road was soggy, she ran in the middle of the road.

Multiple fractures and a concussion

Now the female runner is in hospital with multiple fractures and a concussion. The young boy is no doubt traumatized for life too.

I feel for both of them.

But I can’t help but think: ‘Why was the runner wearing black? Without any relective elements. And why was she wearing headphones in the dark, in these circumstances?’

How do you feel about this accident? Could it have been prevented?