Training Through Perimenopause: Supporting Women Facing Heavy Cycles, Low Energy, and Hormonal Challenges

It’s late August, which means you have about ten weeks until Hamilton’s Road2Hope race weekend (Saturday, November 1 for the 1K/5K/10K; Sunday, November 2 for the half and full marathon, 8:00 a.m. start). Both longer races start and finish in Confederation Park on a flat, fast, waterfront route. This is a great hometown race, with many of the runners, sponsors, and volunteers hailing from Hamilton and the surrounding areas. It’s a personal favourite of mine, mostly because it’s one of the friendliest road races around, and for that reason alone, a great first half- or full marathon. The route will be familiar to local runners, and the shirts and finisher medals are always a source of pride. But the gold, silver, and bronze in this race go to the runners with excellent pacing discipline and strong aerobic conditioning. Whether you’re in it to win it or you just want to finish your first big race, the Road2Hope is a great event to start with. Why start now Ten weeks is enough time to arrive ready, especially if you’ve already been running for a while. Ad structure by following a plan that emphasizes mostly easy running, a small amount of purposeful faster work, and steady long-run progression. After all, you don’t want ot overtrain. Science shows that endurance athletes tend to respond best when the majority of training is kept at a low intensity, with limited, well-placed high-intensity sessions. This approach will help you improve your overall fitness without carrying chronic fatigue into race day. How I coach You won’t get a cookie-cutter PDF from me -- you’ll get an individualized plan that’s uniquely yours. We begin with your current mileage, available training days, and background, then build a progression that fits your real life. It’s also likely you’ll be spending some time in the gym: We include strength work in the plan because it improves running economy and durability for so many runners. We adjust the week if and when life intervenes, so you can maintain momentum instead of starting over. Your 10-week build (starting week of August 25) Below is a sample plan. It explains what we do in each phase and why it works. If your current weekly mileage is very low, we’ll target the half this year (or a Saturday 10K) and use the same structure with smaller volumes, setting you up for a spring marathon. Weeks 1–2: Reboot and aerobic base We establish a reliable routine of mostly easy running with short strides (8–10 seconds, full recovery) and two brief strength sessions per week. The easy volume rebuilds your aerobic engine, the strides reintroduce leg speed without stress, and the strength work begins improving running economy through neuromuscular adaptations. Long runs are comfortable and unhurried (typically 12–14 km for half-marathoners and 18–22 km for marathoners), so you finish feeling like you could do more. This balance lets you recover between days while accumulating the kind of work that actually moves fitness forward. Weeks 3–5: Threshold development and hill economy We add one focused workout each week, for example, steady threshold running or aerobic intervals, and keep one long run that we add distance to gradually over time. Threshold efforts improve your ability to clear and tolerate lactate so your target pace feels easier, while short hill repetitions reinforce mechanics and strength specific to running. Long runs begin to include brief segments at planned race effort so you can practice fueling, pacing, and form under light fatigue without overreaching. This phase builds confidence while preserving the mostly-easy backbone that supports consistent training. Weeks 6–7: Specific preparation and peak stimulus In this phase, we combine longer tempo blocks with race-pace segments inside the long run to simulate the demands of a flat, steady course like the Road2Hope . Half-marathoners might complete an 18–21 km long run with 8–10 km at goal pace; marathoners might run 30–34 km with the final 10–12 km near marathon effort. These sessions teach even pacing and late-run focus—the exact skills the Road2Hope course rewards—while the rest of the week stays predominantly easy so you absorb the work. Strength training stays in but shifts to maintenance to preserve freshness. Weeks 8–9: Taper while keeping your edge With the race just a few weeks out, we deliberately reduce weekly volume while keeping short, familiar doses of intensity. The goal is to remove accumulated fatigue without losing the adaptations you’ve built. Research on tapering supports maintaining intensity, trimming volume substantially, and only slightly reducing frequency; this strategy reliably improves endurance performance across taper lengths of about one to three weeks. Practically, you’ll feel your legs come back while workouts remain snappy but brief. Week 10: Race week routine It’s race week: Time to finalize pacing and logistics. We’ll keep runs short with a few strides, and prioritize sleep, nutrition, and calm. Your fueling plan — which you’ll have tested in training — should supply 30–60 grams of carbohydrate per hour for most athletes in the half or a faster marathon, and up to ~90 grams per hour for marathons expected to last three hours or more. We’ll choose products you tolerate, practice timing, and pair carbs with fluids and electrolytes. This approach helps maintain blood glucose and delays fatigue so your late-race pace holds. Why we keep strength work in the plan Running performance is not just about the cardiovascular system; stronger muscles and tendons can make you more economical at a given pace. Multiple reviews and recent trials show that adding heavy resistance or explosive strength training two to three times per week over about 8–12 weeks can meaningfully improve running economy and time-trial performance, with benefits that persist when transitioned to lighter maintenance work in the final weeks. We use compound lifts (e.g., squats, deadlifts, step-ups) and single-leg stability to build resilience, and we taper the loads as race day approaches so your legs feel springy, not sore. How we fuel the training During the build, daily carbohydrate availability matters so you can complete key sessions and recover. Studies show that a higher carbohydrate intake during heavier training weeks, then race-specific fueling during long runs and tune-ups. (We’ll have worked on all of this so that you’re not trying anything new on race day.) Your nutrition , like the rest of your training plan, will be tailored to you, but the principle is simple: Arrive fueled for quality, replenish promptly afterward, and keep hydration and electrolytes consistent with conditions. Ready to train smarter? Training for Road2Hope is not about chasing heroic workouts; it’s about stacking the right sessions, week after week, and arriving on November 2 with strong legs and a calm mind. If you want a plan built around your history, your schedule, and this course — and a coach who will adjust it as life happens — apply to train with me. We’ll map your ten-week block to Road2Hope, practice what you’ll execute on the day, and help you finish strong. Get in touch. Register for the Road2Hope .

There’s more to injury prevention for runners than warming up and stretching. Strength training is essential to support muscles and joints, while potentially improving both speed and endurance. Whether you’re training for your first 5K or chasing an ultramarathon PR, running injury-free isn’t just about builidng up your endurance; it’s about how well your body is prepared to handle the load. Contrary to what you may have been told your whole life, there’s more to injury prevention than just warming up and cooling down. Shin splints, knee pain, hip tightness, weak core, and glute soreness are all common signs your body is compensating for underdeveloped strength or mobility. The solution is to train smart. Build the engine. And run with power, not pain. The best way to do that? Strength training . As a running and strength coach, I’ve worked with runners of all levels to develop strength programs that support sustainable progress. While the runners I work with all have individualized programs, the four movements below (or some variation of them) tend to make frequent appearnces in their training plans. These tried-and-true exercises aren’t complicated, but they yield powerful results. And by the way: You should ALWAYS warm up before you run and have a good stretch after ! In addition to strength training, your warmup and cooldown are essential to prevent injury! 1. Bulgarian Split Squats The Bulgarian Split Squat is a favourite among many coaches because it’s so simple, targeted and effective. Among other benefits, it helps ensure a runner’s legs are balanced in their strenth. It also sneaks in some core strengthening, which is more important than most runners realize. You may want to start without weight (it’s hard enough, trust me!) and then gradually add weights, starting with a dumbbell in each hand. Targets: Glutes, quads, hamstrings, hip stabilizers Addresses: Knee pain, glute weakness, imbalanced leg strength How to do it: Stand in front of a bench, back foot resting on it. Lower into a controlled lunge, keeping your front knee stable and your torso tall. Drive through the front heel to rise. 3 sets of 8–10 reps per leg. To add weight, hold dumbbells or kettlebells in each hand -- or try a barbell in front or back rack position. Watch this video for form tips. Why it matters : Corrects left-right imbalances and improves single-leg control, a must for protecting your knees and building a powerful stride. Long-term win : Fewer overuse injuries, stronger drive, more efficient running. 2. Dead Bugs Tired of ab crunches? Dead bugs are more effective and much easier on your neck too. The key to getting the most of out of this exercise is to focus on keeping your lower back pressed into the floor throughout the movement. It’s more challenging than you think, but you’ll probably still dread it less than crunches or planks! Targets: Deep core, hip flexors, lumbar stability Addresses : Core weakness, posture issues, hip tightness How to do it: Lie on your back, knees bent at 90°, arms up. Lower your opposite arm and leg slowly while bracing your core. Alternate sides with control. 3 sets of 10–12 reps each side. Watch this video for form tips. Why it matters: Builds deep core strength, reinforces spinal stability, and prevents pelvis collapse during long runs. Long-term win : Less lower back stress, smoother stride, improved posture. 3. Single-Leg Glute Bridges No one loves glute bridges , I know! But there’s a reason you dislike them: they burn. But that burning? It means they’re working, building stronger glutes -- and stronger glutes can prevent everything from IT band syndrome to painful knee injuries. The benefits are so numerous, you may even start to embrace the burn and love bridges! Targets : Glute max, hamstrings, posterior chain Addresses : Glute under-activation, hamstring strain, hip extension deficits How to do it: Lie down with one leg bent and the other extended. Drive through the bent heel to lift your hips. Keep the extended leg in line and squeeze the glute at the top. 3 sets of 10 reps per leg. Watch this video for form tips . Why it matters: Activates your glutes to do their job so other muscles don’t compensate. Reinforces power and proper hip extension mechanics. Long-term win : Better propulsion, reduced injury risk, stronger finishes. 4. Lateral Band Walks (Monster Walks) Lateral band walks may look funny, but they’re an excellent and simple way to build hip and knee stability and strengthen your gluteus medius and abductors. You can add weight to these, too! Once you’ve got the movement down, try holding a pair of dumbbells in front rack position, or get a goblet hold on a kettlebell. Targets : Glute medius, hip abductors Addresses: IT band pain, poor knee tracking, hip instability How to do it: Place a resistance band above your knees or at your ankles. Drop into a shallow squat and step sideways with control. 10 steps each way = 1 set. Complete 2–3 sets. Get form tips and watch a video here . Why it matters: Builds lateral hip strength and protects your knees from collapsing inward, a leading cause of runner’s knee and ITB pain. Long-term win : Better stability, safer stride, more confidence on uneven terrain. Build Smarter. Run Stronger. Train with Purpose. If you’re ready to stop guessing and start training like a runner built for the long haul, I’m here to help. My training programs don’t just include a schedule of runs, they’re designed with targeted strength training programs tailored or each unique athlete. While most programs include leg work, upper body, and core, each is personalized so that every runner can run stronger, with confidence -- and without injury. And if runners are injured and unable to run, we focus on strength and what we CAN do. I will often work with a runner’s physiotherapist or sport therapist’s recommendations to make sure my athletes return to running stronger and more resilient than they were before their injury. As a running and strength coach, my goal is to create individualized plans that develop the strength, mobility, and movement mechanics you need to perform consistently, whether you are racing, running for fun, or just beginning your fitness journey. 👉 Visit CoachMartin.ca to learn more or to book a consultation.