Midlife and Menopause – Your Marathon Mindset

Midlife and menopause can feel like a marathon — long, unpredictable, and full of unexpected turns. There’s excitement, but also exhaustion. Some days you feel strong, other days you wonder how you’ll keep going. Sound familiar?

Here’s the truth: success isn’t about sticking perfectly to a plan. It’s about showing up, adapting when things don’t go your way, and reminding yourself why you started. Just like a marathon, this phase of life is about resilience — not perfection.

When the Plan Doesn’t Go to Plan

If you’re someone who feels like they’ve failed when things go off track, you’re not alone. I’ve been there. I naturally lean towards the “glass half empty” mindset and often have to actively pause and focus on how far I’ve come — not how far I still have to go.

My recent experience running the London Marathon is a perfect example.

I’d never run a marathon before. I trained for 16 weeks but had to miss key long runs due to injury. Still, I was determined. On race day, I started strong — my husband and daughter cheered me on at miles 1 and 5, and I felt hopeful. “I’ve got this,” I told myself.

But as the heat rose, things got tougher. By mile 13, an old injury flared up. I slowed, ran in discomfort, and by mile 17, I was in tears, worried I wouldn’t finish.

But I kept going.

I run-walked the final stretch. I crossed the finish line slower than I hoped. And instead of feeling proud, my first instinct was disappointment.

Why? Because it didn’t go to plan.

But here’s what I’ve come to realise: my goal was to complete the marathon without injury — and that’s exactly what I did! There was a lot to celebrate.

There’s Power in Perspective

There were many reasons why my race didn’t go as expected:

• The heat

• Interrupted training

• Injuries

• Needing the loo four times (thank you, perimenopause!)

• A lack of long-run experience

But now that the dust has settled, I can clearly see how the same mindset and tools I use as a health coach helped me across that finish line — and they’re exactly the same roles I provide women navigating midlife and menopause.

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Marathon Skills for Midlife Health

Support

Having a plan — even if you have to adjust it — keeps you grounded. I had my training guide, but I also had a why: to show that someone who had a cardiac arrest 14 years ago can complete a marathon in her 50s. Your ‘why’ matters too.

Encouragement

My family showed up for me, physically and emotionally. And the London crowd? They lifted my spirits when I needed it most. In midlife, finding your cheerleaders is vital — whether it’s friends, a coach, or a community.

Accountability

I was running for the British Heart Foundation, and the thought of all those who supported me in my fundraising, kept me going. Sometimes, knowing someone else is rooting for you helps you show up when motivation dips.

Education

I listened to my body and remembered my physio’s advice — finish well, not fast. Whether it's hormone health, nutrition, or stress management, learning what works for you is empowering.

Time

I adjusted my expectations mid-run. It’s okay to shift timelines. Whether your goal is weight loss, better sleep, or more energy — progress isn’t always linear. And that’s completely normal.

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Midlife & Menopause: It's All About Your Marathon Mindset

So, what can we take from this marathon mindset story and apply to the day-to-day reality of midlife and menopause?

The truth is, navigating this phase of life is a lot like preparing for and running a marathon. It’s not about perfection — it’s about progress, self-awareness, and showing up for yourself, even when things feel tough.

Just like marathon training, managing your wellbeing during midlife requires:

Preparation

Just as you wouldn’t show up to the start line without training, you can’t expect to feel your best in midlife without some kind of plan. That might mean:

• Building routines that include movement, balanced nutrition, rest and recovery

• Planning ahead for stressful weeks or hormone fluctuations

• Making space for what fills you up, not just drains your energy

  
  

Adaptability

No two training weeks are the same — and neither are your hormone patterns in perimenopause. Learning to adapt is key:

• Adjust expectations based on how you feel, not just what’s on your calendar

• Listen to your body and allow rest when it’s needed

• Shift your focus from rigid goals to sustainable habits

  
  

Pacing

Burnout doesn’t help you cross the finish line — in running or in life.

• Prioritise recovery: better sleep, stress reduction, mindful pauses

• Say no without guilt when your tank is low

• Accept that slowing down is sometimes the most powerful thing you can do

  
  

Resilience

Every runner hits a wall. Every woman navigating midlife will hit a wobble. That’s normal.

• Progress might feel slow — but it’s still progress

• Setbacks aren’t failures; they’re feedback

• Keep going, even if it means walking for a bit

  
  

This mindset shift — from “I must push through” to “I’m doing what’s right for me today” — is what truly helps you thrive through midlife, not just survive it.

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Final Thoughts

Menopause isn’t a sprint. It’s a journey that requires patience, self-compassion, and flexibility. You don’t have to have it all figured out — you just need to keep moving forward.

Whether it’s your hormones, your health, or your headspace that’s challenging you right now, remember this:

You’ve already come so far.

You’re stronger than you think.

And sometimes, walking across the finish line is the biggest win of all.