16/10/2025
⚖️ What happens to metabolism during menopause
During menopause, estrogen levels drop, and that causes several metabolic shifts:
Resting metabolic rate tends to slow down — you naturally burn fewer calories at rest.
Muscle mass decreases, which further reduces calorie burn (since muscle tissue is metabolically active).
Fat distribution changes, with more fat stored around the abdomen.
Insulin sensitivity may decrease, making it easier to gain fat and harder to lose it.
🏃 How running helps during menopause
Running can counteract many of these changes:
1. Boosts metabolism
Even though menopause lowers your baseline metabolism, running temporarily raises it during and after workouts (through the afterburn effect, or EPOC). Regular running can help preserve or slightly increase your resting metabolism by maintaining muscle mass and improving mitochondrial efficiency.
2. Preserves muscle and bone
Running—especially if combined with strength training—helps prevent muscle and bone loss (sarcopenia and osteoporosis), both of which accelerate after menopause.
3. Improves insulin sensitivity
Exercise like running helps your body use glucose more effectively, reducing the risk of weight gain and metabolic syndrome.
4. Supports hormone balance and mood
Running releases endorphins and can improve sleep quality, mood, and stress resilience — all of which can indirectly help regulate metabolism.
💡 Don’t overtrain — excessive cardio can increase cortisol, which may worsen belly fat storage.
Prioritize recovery and protein intake (20–30 g per meal) to support muscle repair
