Why Your Running isn’t Improving

The essential guide for runners going through menopause who are doing all the right things, but still feel like they’re going backwards

You're training hard. Trying to be consistent. Doing everything you've been told should help.

Yet your pace is slower.

Recovery takes longer.

The niggles keep coming back.

And you're starting to wonder why your body isn't responding to training the way it used to.

This guide tells you exactly why ‘doing the right things’ hasn’t made the difference you expected.

Inside you’ll discover:

  • Why hard work alone isn't creating results anymore

  • The hidden reasons your body may not be benefiting from the training you're doing

  • Why recovery, strength, mobility and running often feel impossible to balance

  • How to identify the biggest gaps preventing your progress right now

  • What your body actually needs to get stronger, faster and more resilient again

Hello, Lifelong Runner,

You're not here because you've given up.

You're here because you still care. You still want to improve. You still want to feel strong.

You still want to chase goals that excite you.

And deep down, you know there's more potential in your running than what you're experiencing right now.

The good news?

The problem usually isn't a lack of effort.

It's that your body needs a different kind of support than it did ten years ago.

That's exactly what this guide will help you understand.

Also included: The Running Progress Diagnostic

A simple self-assessment that helps you identify the biggest gap holding your running back right now.

Discover whether your biggest challenge is:

  • Recovery

  • Strength

  • Mobility

  • Fuelling

  • Training structure

Because once you know where the real issue lies, you can stop guessing and start making progress again.

I know how frustrating this feels because I've lived it.

One minute I was running better than ever. The next, my body felt like it was fighting me.

Recurring niggles. Swollen knees for days after runs. Stiff feet. Tendon problems.

My mileage dropped dramatically.

And despite being a personal trainer, I couldn't understand why.

I was doing everything I'd always been told should work.

It wasn't until I learned how to train differently through menopause that things started to change.

My speed improved.

My stamina returned.

The niggles settled.

And running became enjoyable again, and my confidence to push myself returned.

Today, I help other women do the same through The Menopause Running Club.

This guide is your starting point to find your way back to running how you used to and taking back control of how your body responds to training.

Gabrielle x

The truth is, age and hormones don’t have to put the breaks on.

And you don't need another generic training plan.

You need to understand why your body isn't responding to training the way it used to.

That's exactly what this guide will help you do.

Client Success Stories

“I felt like I was losing myself, but now I feel good in my body and on my runs.”

“I’d come back from track sessions crying, but now I’ve got my mojo back.”

“I thought my goals were just a pipe dream, but now I know I’ve got what it takes to achieve them.”

  • Screenshot from the Facebook group showing a poll for members asking where they need support, including topics related to running and menopause, including motivation, strength training, nutrition, and running injuries.
  • Transformation photos of Sophie showing before and after weight loss, with accompanying text describing her 6kg weight loss in 4 months through diet, exercise, and strength training.
  • A woman wearing a blue cycling jacket and shorts, with curly hair, smiling and posing outdoors in front of a wooden fence.
  • A smiling woman is seen on a smartphone screen in a selfie photo. There is a colorful landscape painting hanging on the wall behind her.
  • A smartphone screen displaying a woman with glasses and blonde hair, smiling, in a room with cream curtains and a plant, alongside a profile of a client case study for Sue.
  • A woman speaking on a Facebook video about her emotional experience, with a caption that reads 'I'm Feeling Quite Tearful.'
  • Before and after photos of a woman showing weight loss transformation from side view. The images are displayed within smartphones against a magenta background.
  • Before and after photos of a woman named Stephanie showing her body transformation over time.
  • A woman with glasses on a smartphone screen, with a text overlay discussing struggles with weight gain and finding a routine for better balance and happiness.
  • Smartphone screen displaying a weight tracking app showing a current weight of 57.2 kg, with a graph and data indicating weight changes over the year.
  • Smartphone screen showing a weight loss app with a 2-month weight trend graph, current weight of 72.1 kg, and client case study text on a magenta background.
Text from a digital screen or document that reads: 5. How were your runs last week? All good with runs last. Feeling good that I got that 10k race done, recovered well and no pain at all!
Text from a questionnaire or survey about running performance, asking 'How were your runs last week?' with a response about feeling good, maintaining steady pace on flat terrain, and not experiencing issues.
Text from a training or progress report about a running workout including distances, times, heart rate, and gels used.
A question on a survey or report asking about last week's runs, mentioning no knee pain, 14 km running, speed work, and feeling tired but overall okay.
Text discussing goal of eating 3 nutritious meals a day to stabilize energy, reduce cravings and hunger, and the positive effects of planning meals on mood and snacking.
Text excerpt discussing a person's 10k trail run, their placement, enjoyment, and future plans for running.
Document with a heading asking 'What went well last week?' and a note about lifting heavier, good recovery from race, no knee pain.
Text from a survey or interview about last week's runs, mentioning good performance, comfort, core engagement, and reduced back/hip pain, with a 'Show less' option.
Three people standing outdoors, smiling, with a woman in the center holding a gold trophy. The background shows part of a banner and a tent with overcast weather.
Two women wearing matching blue cycling jerseys and black shorts, posing outdoors. The woman on the left is wearing a helmet and red gloves, standing next to a stone wall, smiling with one arm raised. The woman on the right has curly hair, standing b
A smiling woman after finishing a race, wearing a medal around her neck, a hydration vest, and holding a cup in her hand, with a race event setup and spectators in the background.
Two runners, a man and a woman, smiling and waving as they finish a race, with rainy weather, during a trail race event. The event is organized by Rat Race and called Coast to Coast.
A woman with curly dark hair smiling and holding a book titled 'Why Women Over 40 Can't Lose Weight' by Gabrielle O'Hare, sitting in a living room with large windows showing a patio and greenery outside.

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Trusted Personal Trainer & Menopause Coach for Over 6 Years