Sian Brooke

In this episode of RunPod, host Jenny Falconer welcomes Kate Rohan, a menopause fitness specialist, during World Menopause Month. They discuss the challenges that menopause presents for fitness, particularly running, and explore how it can affect daily life for women. Rohan shares her experience as a passionate runner preparing for upcoming races, including the Royal Parks South Marathon, and the adjustments she makes in her training schedule.

The conversation transitions into how individuals can incorporate fitness into their busy lives, emphasizing the significance of starting with achievable goals like the '10-minute rule.' They highlight that engaging in any form of exercise, even if it doesn’t meet pre-set goals, is better than doing nothing.

Falconer and Rohan dive deeper into the physiological effects of menopause, including weight gain, particularly around the midriff due to declining estrogen levels. Rohan discusses the importance of strength training to counteract these changes, stating that muscle mass naturally declines with age. Proper nutrition, particularly focusing on protein and fiber intake, is also emphasized.

Rohan shares her personal fitness journey and how she was once misdiagnosed with depression during her perimenopause years. She stresses that lifestyle changes, such as strength training, reducing high-intensity workouts, and understanding body signals, can significantly help women navigate this transition effectively.

Rohan also discusses the necessity of adapting workout intensity to prevent injuries common during menopause, relating this to broader concerns of overtraining. Overall, the episode encourages women and men to embrace movement, no matter their age, and shows that it's possible to maintain an active and fulfilling life post-menopause.