Why Interval Running Is Perfect for Women Going Through Menopause
At the heart of our Strength Performance x Run Club classes is an approach to running that is assisting our members to fight symptoms of menopause. For many women, the idea of running can feel daunting—especially if cardiovascular fitness hasn’t been a big part of your routine. But what if there was a way to enjoy the benefits of running without the pressure of long distances or intense workouts? Enter our Strength Performance x Run Club classes —a simple, approachable, and effective way to get moving during menopause.
Strength Performance x Run Club
Our Strength Performance x Run Club classes are a game-changer for women looking to improve their running and overall strength. In this 60-minute session, we dedicate 45 minutes to targeted exercises designed to build the strength and stability essential for running. Since running involves repetitive movement, our focus is on strengthening the spine, hips, and feet to improve form, reduce the risk of injury, and enhance performance. The final 15 minutes are dedicated to interval running, with scalable levels to suit everyone, ensuring you can challenge yourself at your own pace. It's the perfect blend of strength and stamina to support your running journey!
What Is Interval Running?
Interval running involves short bursts of running—just 20–30 seconds at your own pace—followed by rest or walking. It’s a flexible method of exercise that meets you where you are, whether you’re a complete beginner or looking to ease back into activity.
Why Interval Running?
There’s a growing body of research that highlights how interval running stacks up against traditional steady-state running. For women navigating menopause, it offers unique benefits:
Time-Efficient Fitness
Short bursts of effort can deliver similar cardiovascular and metabolic benefits as longer, steady runs. In fact, studies show that interval training boosts heart health and improves overall endurance in less time.Supports Mental/Brain Health
Interval running increases heart rate and breath rate, delivering more oxygen to the brain and supporting cognitive function. For menopausal women, this boost in stamina not only improves physical fitness but also enhances mental clarity, mood, and overall brain health.
Supports Hormonal Changes
Hormonal changes during menopause can impact metabolism and energy levels. Interval running helps regulate hormones, improve metabolic health, and boost overall vitality, making it a valuable tool for feeling strong and balanced.Joint-Friendly Movement
Learning ways to support your joints for impact is key. The combination of the strength exercises with short burts of running/jogging makes it a comforting choice for women who are new to strength training and/or running or have concerns about joint health.Achievable for Everyone
The beauty of interval running is its adaptability. Whether you’re jogging for 20 seconds or briskly walking between intervals, you’re in control. It’s all about listening to your body and progressing at your own pace.
Building Confidence One Step at a Time
For many women, menopause can feel like a time of change and adjustment. Exercise doesn’t have to add to the overwhelm. Interval running is about small, manageable steps that build confidence and strength.
Ready to Get Started?
You don’t need to be a “runner” to enjoy the benefits of interval running. Our amazing women’s health exercise physiologists are here to help support you.
If you would like to get started with building the right type of strength and including short bursts of running into your weekly movement routine, book in for a strength assessment today! Our strength x run club classes are exercise physiologist led and are on our timetable on Mondays at 6:30am and 6:30pm!