480: Running Myth: Women in Menopause Should Just Do HIIT

If you’ve been told that women in perimenopause or post-menopause should stop doing easy, steady-state cardio and replace it with HIIT, sprinting, and heavy lifting, this episode is for you. Angie and Kevin continue their Running Myth series by unpacking where this idea came from, what HIIT actually does well, and why replacing your easy running with high-intensity training misses a much bigger picture. The problem isn’t that HIIT is bad. In fact, Angie and Kevin talk about plenty of reasons to include higher-intensity work in a well-rounded training program. HIIT can be a time-efficient way to improve VO2 max, provide a strong metabolic stimulus, develop neuromuscular power and coordination, and provide the impact needed to stimulate bone remodeling. The problem comes when one tool gets treated like the entire toolbox. What helps one specific outcome does not automatically replace everything your body gets from other types of training. For endurance runners, easy running provides the foundation that allows everything else to work. It helps build aerobic capacity, mitochondrial and capillary density, metabolic flexibility, running economy, and connective-tissue resilience while creating a much smaller recovery demand than repeated hard sessions. And especially as recovery needs change with age, being able to accumulate consistent training matters. Angie and Kevin also discuss how recommendations from researchers like Stacy Sims can lose important context when they are reduced to short social media clips. The takeaway is not “never do HIIT.” It’s to build the foundation first, then layer intensity onto a body that is prepared to handle it. 00:00 – HIIT Myth Setup 02:36 – Why Nuance Matters 03:11 – TLDR: Keep Both 05:44 – Where the Myth Came From 09:32 – Training Is Individual 12:42 – What HIIT Actually Is 13:20 – HIIT Benefits Breakdown 18:52 – Why Easy Runs Matter 21:37 – Recovery and Volume 26:03 – Volume Builds Economy 27:11 – Connective Tissue Resilience 29:46 – Easy Runs Feel Better 31:36 – Cortisol and Cooldowns 33:22 – The Gray Zone Trap 34:19 – Miles Beat HIIT Alone 35:35 – Injury Risk and Base 39:21 – Safe Speed Progression 40:14 – Effort Levels Simplified 43:03 – Strength and Mobility Foundation 45:48 – Stacy Sims Advice Misread Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! -->  https://www.realliferunners.com/team  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player  Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi!   Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.