Bone health and osteoporosis risk — Women Runner Health

Perimenopause / menopause

Bone health and osteoporosis risk

Especially relevant for perimenopausal and menopausal runners: estrogen decline accelerates bone loss. Running helps only when impact is appropriate for your bone density.

Fractures from minor falls, height loss, back pain, or a known low bone density (osteopenia/osteoporosis) diagnosis.

How to avoid

·Assuming running alone prevents osteoporosis — nutrition and strength training matter equally
·High-impact jumping or uneven trails if you've been told you have low bone density
·Ignoring recurrent stress fractures after 40 — may signal bone health needs assessment

How to fix / recover

·Ask your doctor about a DEXA scan if you're perimenopausal, postmenopausal, or have fracture history
·Calcium from food (dairy, fortified plant milks, leafy greens) — supplements only if recommended
·Vitamin D — many adults are deficient; blood test before megadosing
·Strength training 2× per week: squats, lunges, deadlifts (loaded) build bone as well as muscle
·Balance work reduces fall risk on trails

When to see a specialist

·Diagnosed osteopenia or osteoporosis — ask whether running impact is safe for your T-score
·Fracture from a fall that seemed minor
·HRT or bone medication questions — endocrinologist or GP with menopause expertise

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Women runner health index · Women's running guide · Men runner health

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