Hey Reader!

At age 62, my mum was diagnosed with Myeloma.

A month after her stem cell treatment, she made a decision: not just to recover, but to become a healthier, stronger version of herself to help keep the myeloma at bay and not let it take away something she loved doing - skiing. This is when she started working with a personal trainer to improve her strength.

At 68, she was seeing muscle development, which is hard at her age, and her bone density was improving, but something was missing — her cardiovascular fitness. So, she asked me for help to start running. Now, well into her late 60s, she’s the fittest she’s ever been.

One of the greatest gifts I’ve received is the opportunity to help my mum improve her fitness and safeguard her long-term health. The connection between cancer and cardiovascular endurance is compelling, creating a healthy body from the inside out. It seems to be one of the most powerful things we can do – go figure!

This newsletter is for all the women (and the loved ones who support them) wondering: Is it too late to start running in my 50s or 60s?

The answer, backed by both research and experience, is no. It’s not too late. But it does require the right approach.

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Embracing Training Post-Menopause

For many women, the post-menopausal years mark the end of their fitness journey. But it doesn't need to.

As we've seen with my mum, it can be a new beginning. A time to discover strength, resilience, and the joy of movement (my mum may not say running is joyous, yet...). Running, in particular, offers a pathway to enhanced health and helps us avoid retreating into our comfort zones, thereby creating an often sedentary lifestyle.

However, starting this journey in your 50s or 60s requires a thoughtful approach. As mentioned in the article on perimenopause, there are specific considerations to apply to ensure that this move towards a healthier, happier life is both safe and productive.

What changes after menopause?

Menopause brings changes that are both hormonal and structural. The decline in oestrogen affects everything from bone density to body composition. Some key changes include:

• Decreased bone density – increasing risk of osteopenia and osteoporosis
• Loss of muscle mass (sarcopenia) – affecting strength, mobility, and metabolism
• Fat redistribution – especially around the abdomen
• Increased cardiovascular risk – oestrogen’s protective effect wanes
• Higher prevalence of anxiety and mood disturbances – hormonal shifts, disrupted sleep, and life stress all contribute

But here’s the reframe: these changes aren’t a reason to slow down. They’re the reason to start moving.

Benefits of exercise

When researching this article, I came across a paper that has free access. In it, the authors wrote a piece that I felt was best to paste straight in:

"The most important, noncontroversial and simple thing everybody can and should do is to exercise. The benefits are-

1. Exercise increases the cardiorespiratory function. If done regularly, it reduces the metabolic risks associated with declining estrogen. It increases HDL, reduces LDL, triglycerides and fibrinogen. There is an additional benefit of a reduced risk of high blood pressure, heart attacks, and strokes.
2. Exercise can help create a calorie deficit and minimize midlife weight gain.
3. It increases the bone mass. Strength training and impact activities (like walking or running) can help to offset the decline of bone mineral density and prevent osteoporosis.
4. It also reduces low back pain.
5. It is proven to help reduce stress and improve the mood.
6. It may help to reduce hot flashes, thereby minimizing the “Domino effect.”

For example, consistent strength training and impact exercises, such as running and plyometrics, can help improve or maintain spine bone mineral density in postmenopausal women.

You don’t need extreme routines. Just progressive, structured sessions 2–3 times per week, with careful attention to technique and recovery.

How to Start Running in Your 50s or 60s — Safely

1. Start where you are, not where you were

Your cardiovascular system, bones, and connective tissues need time to adapt. A walk-run approach (e.g. 1 min jog / 3 min walk) is not just okay — it’s smart. My mum started with 30 seconds of running every 5 minutes.

2. Strength first, always

Before ramping up the running, build a foundation of strength. My mum started with a PT to lay the groundwork — it made all the difference and gave me the confidence to get her started.

3. Mind the recovery gap

Older runners may require more rest between sessions. That doesn’t mean you’re weak — it means your body is adapting. Prioritise sleep, protein intake, and active recovery. Using a day-on, day-off approach is great, with running 3-4 times per week at most.

4. Know your bones

If you have low bone density or osteoporosis, exercise caution with high-impact or fall-risk activities, such as jump squats or slippery terrain. Focus on safe, progressive loading with supervision.

5. Focus on consistency, not intensity

Training age matters more than chronological age. Two to three sessions per week, done consistently, are far more effective than infrequent, intense efforts. In my mum's case, since she didn’t have a history of endurance sports, let alone running, we needed to approach her training age as if it were zero when getting started.

6. Work with someone you trust

Starting later in life is easier (and safer) with the right support. It was a privilege to help my mum and see how fantastic her trainer is — and it serves as a reminder of how impactful the right guidance and care can be.

Supporting your longevity in running postmenopause

Much of this information originates from the Australasian Menopause Society (AMS), that you can discover here. Any numbers below are from this site.

Calcium and Vitamin D

1300 mg calcium/day + 15–30 min sunlight exposure (2–3x/week) are recommended to support bone health. Consult your doctor or dietitian about the potential need for supplements.

Healthy body composition

Weight gain after menopause is more about lifestyle and aging than hormones. A focus on quality nutrition, strength work, and aerobic exercise can counteract these changes. Reducing alcohol consumption and quitting smoking are also recommended, as both lower the risk of fracture and positively impact bone health.

Mental health check-ins

Hormonal shifts can affect mood, focus, and motivation. Don’t underestimate the value of community, support, or professional mental health guidance when needed. This point also applies to anyone reading, regardless of age or gender. Engaging a mental health professional can be a transformative and empowering decision, not one to be looked down upon.

Past Newsletter Editions

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Closing Thoughts

Running didn’t just help my mum’s health. It gave us something to share. Something to work toward, together. Having a community to support and empower your journey is courageous and helpful. If you don't have this, try going to your local Park Run – in terms of inclusive environments for all ages and abilities, I haven't found anything better.

And whether you’re 52 or 68, this stage of life can be a starting line, not a finish line.

If you’re feeling unsure about where to start, send me a message. I’ve walked this path with my mum, and I’d be honoured to walk it with you too.

And to my mum, who I know will read this, I am so proud of you and to be your son. You inspire me every day, and I thank you for allowing me to help you on your fitness journey.

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Content of the week

One of the people I look up to and learn from in coaching is Steve Magness. For those who are unfamiliar, Steve was once one of the fastest high school runners in the United States. He then became a coach for Nike and ultimately became a whistleblower regarding Alberto Salazar's actions with the team. He had a tumultuous journey navigating this experience, but he has emerged as one of the world's best coaches and minds in performance, spanning from running to business.

He has written or co-authored several books, most recently "Win The Inside Game."

In essence, this book chronicles his journey as a whistleblower. It illustrates how the pursuit of external success, driven by an all-in mindset, can lead to a disconnection between our actions and our values, allowing the internal critic to take control.

To quote the book: "We thrive in life when we are challenged but not threatened, when we have the freedom to take risks, to stretch our limits, to feel what it means to be alive." Success comes when we are "able to strive but not obsess... a by-product of following [our] interests and fueling that journey with intrinsic motivation".

Let me know what you think!

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