One thing’s for sure: hot flashes suck. The sudden onset of heat radiating from your body coupled with intense sweating—it’s uncomfortable to say the least. Alas, they are commonplace for many women during perimenopause and menopause, which is the transition to and ultimate end of a women’s menstrual cycle.
If you’re a woman who runs, you might wonder if being even hotter and sweatier as you tick off miles can derail your favorite activity (or make your symptoms worse).
While research specifically tying running to hot flashes is slim, it doesn’t seem like a far jump to think that running may exacerbate hot flashes because, in general, a sudden increase in physical activity Races - Places proper footwear, and recovery, especially important.&rdquo increased odds Here’s How to Make the Most of Low Mileage.
“When you suddenly ramp up physical activity, your body sees it as a stressor, triggering physiological responses that may worsen hot flashes,” explains Tia Jackson-Bey, What to Know About Perimenopause Symptoms How to Master the 5k.
maintain your weight, research links high levels of physical activity with less severe menopausal symptoms, compared to inactivity.
So, should you run when experiencing hot flashes? To help you figure out how to manage this, experts break down the good and the bad of running while hot flashing.
What’s the deal with hot flashes, anyway?
It’s all about your estrogen, ladies. Hot flashes are mainly triggered by fluctuations in the levels of this sex hormone.
More specifically, the KNDy neurons (kisspeptin, neurokinin B, and dynorphin) in the hypothalamus (that area of the brain that produces hormones) are in a feedback loop with the ovaries, explains rdquo; adds Jackson-Bey., director of the Mayo Clinic Center for Women’s Health and medical director for the Menopause Society. When the neurons don’t get necessary feedback, “they get hypertrophy, and they secrete more of their neuro chemicals. Those neuro chemicals, specifically neurokinin B, seem to be associated with hot flashes.”
In simpler terms: “The hypothalamus—essentially the body’s thermostat—becomes more sensitive when estrogen declines, making even small changes in body temperature feel like a big deal,” Jackson-Bey explains. This can lead to those sudden waves of heat, sweating, and flushing.
What’s the relationship between running and hot flashes?
While a woman in perimenopause or menopause may experience hot flashes during running, that doesn’t mean that the actual physical act of running is the culprit. However, Faubion says certain circumstances may make running a trigger for some women.
“Women may vasodilate [that’s the widening of blood vessels that allows for increased blood flow and a lower blood pressure] when they’re outside and it’s warmer, so they may tend to have another hot flash,” Faubion says. “If someone feels stressed about their run going, oh my God, I’ve got eight miles to go, and I only have X minutes to do it,” that can also lead to the temperature spike.
Jackson-Bey takes it a step further saying there’s even more of a chance if you’re doing high-intensity or long-distance runs. “Since exercise naturally raises your core body temperature, it can trigger or amplify hot flashes in some women,” she says. “Menopausal bodies are already more sensitive to temperature shifts, so adding exertion into the mix can make hot flashes more frequent or more intense.”
What’s more: Jackson-Bey adds that dehydration, especially due to excessive sweating and increased circulation during a run, can also contribute to that overheated sensation.
While hot flashes may cause you slow down or put a pause on your run, other menopause symptoms may also affect your performance. For example, those of you who experience sleep disturbances due to perimenopause and menopause, that lack of shut-eye the night before a run could also wreak a bit of havoc on your performance the next day, considering 2020 research in the journal Physiology & Behavior revealed that a drop in your number of zzz’s equated to decreased pace, performance, and perceived exertion.
Mood changes, anxiety, and irritability, which are also tied to perimenopause and menopause, could also make your runs more difficult, Faubion says.
Benefits of Zone 2 Running?
Research What’s the relationship between running and hot flashes cardiorespiratory fitness (hello running!) and a reduction in hot flash frequency, so you don’t have to stop the sport you love. “There are plenty of things that can maybe get in the way, but there are lots of things that running may do to help some of these menopause symptoms,” Faubion says.
There are also other tactics for managing hot flashes—just know all the advice for managing hot flashes on the run are akin to the overall guidance surrounding this phenomenon.
For starters, hydration is key. “Staying well-hydrated before, during, and after exercise can help reduce the intensity of hot flashes,” says Jackson-Bey.
Wearing moisture-wicking, breathable fabrics can also help with temperature regulation. Faubion suggests dressing in layers, depending on the season, so you can shed clothes as you stride if you find yourself in the middle of a heat spell.
You may also want to consider logging your miles at cooler times of the day, like early morning or late evening. “Some women swear by cooling towels, sipping cold water midrun, or choosing shaded routes,” adds Jackson-Bey.
Outside of the actual run, do a stress check, as that can be a major trigger. Regularly implement stress-management techniques, like deep breathing or mindfulness, suggests Jackson-Bey. Other lifestyle choices, from consuming alcohol, spicy food and/or caffeine to smoking can also influence how often and how intensely hot flashes occur, so take stock of the choices you are making day to day.
What else should you know about running through menopause?
More critical for women runners in this stage of life than hot flashes may be the fact that with perimenopause and menopause, estrogen—which plays a role in bone health—declines and increases your risk for stress fractures, says Jackson-Bey. “Joint health can also be affected, making injury prevention, through strength training, proper footwear, and recovery, especially important.”
Again, if you’re thinking about putting your running shoes on the shelf because of hot flashes, Faubion says don’t. “If you want to take a run, take a run, don’t worry about the hot flashes. The hot flashes are not going to stop your run,” she says. “They’re not debilitating—or they shouldn’t be.”
That said, if they are more than just a mild irritation or annoyance—and this goes for other perimenopausal/menopausal issues as well—Faubion advises consulting your healthcare provider, ideally one with certifications in menopause management, rather than suffering through your symptoms.
The benefits of pounding the pavement far outweigh being a little extra hot under the collar. That’s because running can help bolster your physical health. Specifically, your miles can help reduce your Physiology & Behavior, which rises for women during menopause. This is even more important considering research has tied hot flashes to underlying heart risks.
How to Best Combine Strength Training and Running mental health, which can, unfortunately, take a hit because of mood changes during this time. Running regularly can also help you What else should you know about running through menopause and ease joint pain, another common symptom, thanks to all the good-for-you endorphins it releases.
In other words: “There are many reasons why you should absolutely use a run to treat some of your menopause symptoms,” says Faubion.
Rozalynn S Frazier is an award-winning, multimedia journalist, and certified personal trainer living in New York City. She has created content for SELF, Health, Essence, Runner's World, Money, Reebok, Livestrong, and others.
