If you’ve ever run as a woman in your late 30s or 40s and thought: “This feels harder than it used to” – you’re not alone!
Running at this stage of life is a whole different experience.
Your body, hormones, energy and responsibilities all shift.
And while running can still be joyful, it often comes with aches, doubts and surprising lessons.
This post isn’t just a list of tips. It’s about real women, in real bodies, with real lives – running through perimenopause, weight changes, period struggles, motherhood and more.
Ready?
Let’s go!
A big thanks to adidas for sponsoring this post!
What it’s really like to run as a woman in your 30s and 40s
#1 Running for mental health
Charlotte, 42, a mum of two, shared this during a Saturday Parkrun:
“When I was in my 20s, I trained for races. It was all about pace and distance. Now? I run because it’s the only 30 minutes I get to myself. It’s not fast, it’s not pretty, but it’s mine.”
Like many women in midlife, Charlotte uses running as a mental reset.
Between managing work, kids and the invisible load of everyday life, running becomes less about performance and more about peace.
Related: Mental strength when running: What running has taught me about inner strength
#2 Weight gain and slower recovery
One of the most common frustrations women talk about is weight gain, even when they’re running regularly.
“I started running again at 39, thinking it would help me lose the 10 pounds I gained. But my body didn’t budge,” says Meera, 41.
“I’ve learned that hormones, stress and sleep affect my weight just as much as exercise does.”
Running may not magically melt weight off in your 40s, and that can feel discouraging.
Your metabolism naturally slows down, and your body often holds onto fat differently, especially around the middle.
Recovery also takes longer.
“I used to bounce back the next day after a run,” says Tanya, 44. “Now my knees remind me for a few days if I didn’t stretch or if I ran too hard.”
Related: How to start running when overweight: 12 game-changing tips
#3 Hormones, periods and perimenopause
If you’ve noticed your runs feeling harder around your cycle, or your cycle feeling completely unpredictable, welcome to the world of perimenopause.
“Some days I feel amazing and strong. Other days I feel like my legs are filled with cement,” says Liz, 40.
“It took me months to realise it was my hormones affecting my energy, not my fitness.”
Perimenopause can start as early as your mid-30s, with symptoms like:
- Hot flashes
- Mood swings
- Poor sleep
- Irregular periods
- Low energy or joint pain
All of this impacts how running feels.
“The week before my period, I’m slow, sluggish, and my boobs hurt so much I want to quit mid-run,” says Hannah, 38.
“Then the next week, I feel amazing and fly through the same route. It’s wild.”
Learning to track your cycle and adjust your expectations is a huge part of running as a woman in midlife.
Related: Running Q&A: 30 of the most common questions about running answered
#4 Finding the right running gear (that actually works for you)
Let’s be real, in your 30s and 40s, running gear is all about comfort, support, and staying put.
“I’m not here to look cute,” laughs Rachel, 41. “I’m here to not flash my neighbours when I bend over to tie my laces.”
The truth is, good running gear doesn’t have to be expensive, but it does have to feel good.
Chafing, bouncing, sore feet and leggings that slide down are not just annoying – they’re motivation killers.
A high-impact sports bra and leggings that don’t roll down can make or break your run.
Supportive shoes matter more than ever too. Many women swear by their favourite pair of running shoes or trainers, like these ladies black trainers from adidas, or these waterproof trainers.
At this stage, it’s less about matching sets and more about gear that works with your body, not against it.
Related: 17 things you need to know before returning to running
#5 Running with kids and not losing yourself
For mums, carving out time to run is a challenge in itself.
“I run early in the morning before the kids are up,” says Grace, 39, mother of three.
“It’s dark and quiet, and sometimes I’m tired, but it’s the only time I’m just ‘me.’ Not ‘mummy,’ not ‘wife,’ just me.”
Other women run with strollers, or with their kids on bikes beside them. Some wait until after bedtime, even if it’s late.
“It’s not ideal,” says Natalie, 41. “But I’ve learned it’s not about perfection. If I waited for the perfect time, I’d never go.”
Running becomes a reminder: your body still belongs to you, even when everyone else needs you too.
Related: What to expect at your first Parkrun
#6 The mental game changes
Many women say that while the physical part of running gets harder with age, the mental part gets stronger.
“In my 20s, if I had a bad run, I’d beat myself up for days. Now, I shrug it off,” says Kim, 45. “I know it’s just one run. I’ve got a million other things to worry about.”
There’s a confidence that often comes with age. You’re less likely to compare yourself to others. More likely to listen to your body.
More willing to take a rest day. And more focused on how running makes you feel, not just how far or fast you go.
“It’s not about being the best,” says Maya, 40. “It’s about feeling strong in a life that sometimes feels chaotic.”
Related: The 9 best running challenges for your strongest year of running
#7 Embracing the changes
The truth is, your body is changing. But that doesn’t mean it’s broken.
“My thighs touch now. I sweat more. My pace is slower,” says Julia, 43.
“But I feel more powerful than I did at 25. I’m proud of what my body can do.”
Running in your late 30s and 40s means letting go of old versions of yourself — and embracing new ones.
You might run slower, but you run smarter.
You might not recover as fast, but you recover with more care.
You might carry more weight, but you carry more wisdom too.
Related: Running by feel: 5 life-changing benefits of running without a watch
#8 Community over competition
Many women find that connecting with others makes running more meaningful.
“I joined a women’s running group for beginners,” says Sophie, 38.
“It was the first time I felt like I belonged somewhere as a runner. No pressure. Just support.”
Running with others, even just meeting for a weekly walk/run, builds community.
And in this phase of life, where many women feel isolated or overlooked, that connection is powerful.
Related: Motivation to go running: 5 reasons to love running in January
Final thoughts: Running on your terms
Running in your 30s and 40s isn’t about keeping up with the younger you.
It’s about honoring the woman you are now — strong, stretched thin, and still showing up.
You might be running through hormonal swings, post-baby bodies, perimenopause, grief, work stress, or just plain exhaustion.
And you’re still moving forward. That’s not just fitness. That’s resilience.
“Every time I run, I remember I’m more than my to-do list, more than my weight, more than my age,” says Anita, 40.
“I’m still here. I’m still running.”
Related: How to start running again during lockdown
If you’re just starting…
If you’re thinking about starting to run in your 30s or 40s, it’s never too late.
Start small. Walk if you need to. Rest often. Don’t wait until your body looks a certain way or life gets less busy.
Start where you are. Run because you can. Run because you’re worth it.
And remember: running in this chapter of life isn’t about chasing a younger version of yourself.
It’s about becoming your strongest self, right now.
Related: How to get better at running without actually running
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