Ask the Expert: Dr Juliet McGrattan on running through menopause (Episode 202)

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.

0.00 – Introduction and Juliet’s background
2.00 – Why the book was written
4.00 – What menopause actually means (peri, post, timeline)
7.30 – When symptoms can start and why many miss them
10.00 – Misinformation and the menopause “industry”
12.00 – Early signs in running: fatigue, slower pace, loss of motivation
16.00 – Mental health, anxiety, and confidence changes
20.00 – How menopause affects performance and recovery
24.30 – Practical training advice and slowing down
28.00 – Endurance vs speed and why sprint work still matters
33.00 – Injury risk, balance, and coordination
36.00 – Managing hot flushes and temperature when running
41.00 – Benefits of running during menopause
44.00 – Strength training and why it’s essential
48.00 – Nutrition, fuelling, and avoiding under-eating
53.00 – Hormone replacement therapy explained
58.00 – Positives of running through menopause
1:00.00 – Listener questions