#47 - How to Run Your Strongest Races & Marathons Age 35 & Beyond

Maximizing Fitness, Physique & Running Through Perimenopause

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In this episode, Louise shares expert advice on how women runners over 35 can adapt their training to match their changing hormones and physiology. As a multi award-winning leader in perimenopausal active women’s and runners’ fitness, she emphasizes that traditional training plans fall short and are often a root cause of frustrating symptoms, including health, fitness and expedited hormone decline.
Louise highlights the need for personalized training plans that consider your unique symptoms, health and nutrition history. Additionally, female-specific strategies focusing on "less is more" speed work, targeted tempo runs, and long-distance training change the game when looking to protect your energy, metabolism, body composition, performance and longevity in running. She stresses the importance of female-specific fueling both day-to-day and intraworkout to maintain energy, avoid burnout, and manage hormonal changes.
Mental health and emotional resilience are also crucial. Louise explores how emotional stress can affect race performance and introduces unique techniques combining foam rolling, visualization, vagus nerve support and adjusted strength training to support both mind and body.
With practical tips for protecting your physical and mental well-being, this episode empowers women to run stronger and healthier, whether you're chasing a personal best or simply love to run to protect your mental health and sanity!
Visit https://www.breakingthroughwellness.com/ for our free nutrition guide, to book a FREE 30-MINUTE CONSULT & learn about our industry-leading 1:1 coaching program & results for active women age 35 & beyond.
Episode Highlights:
(0:00) Intro
(5:33) Common challenges for women runners in perimenopause
(7:14) Shifting training approaches for better results
(9:07) Key training components: speed workouts, tempo runs, long runs
(11:10) The importance of fueling for hormonal health
(13:50) Dangers of following pro-level training plans
(19:26) Mental health’s role in marathon performance
(23:37) Adjusting training for peak performance and hormone protection
(29:48) Outro

Tune in weekly to "Maximizing Fitness, Physique, and Running Through Perimenopause" for a simple female-specific science-based revolution. Let's unlock our best with less stress!
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