How I Took Back My Time & Found My Run and Exercise Mojo in Perimenopause

Because This Mom Is Finally Off the Sidelines

Your kids are finally able to feed themselves, wipe themselves, even get dropped off at practices and rehearsals… and suddenly, you have ACTUAL time to pay attention to yourself. Wild, right? Now you’re hoping to find yourself again—maybe dust off those running shoes, hit the gym, or finally get back to that hobby you swore you’d never quit… until you had kids and life took over.

Here’s how I clawed my way back to my running and exercise mojo the moment I got my first taste of mom-freedom…

Step One: Buy the Damn Shoes (and a New Sports Bra, Too)

I can’t tell you how many tweaks and twinges over the years I’ve helped clients fix just by telling them to get new running shoes. Seriously. Moms put themselves DEAD LAST on the shopping list, but trust me—the elastic from your pre-kid marathon sports bra that survived pregnancy, breastfeeding, and who-knows-how-many washes? It’s NOT doing you any favors now. Support matters. And don’t even get me started on running shoes—they have expiration dates even if they’ve been collecting dust in your closet. (P.S. If you haven’t heard my chat with researcher Shalaya Kipp on sports bras on the Active Mom Podcast, go listen. You’ll never go back.)

Step Two: Schedule It Like It’s Sacred (Because It Is)

If you don’t plan it, it doesn’t happen. Period. And everyone in the house needs to know that. My Sunday mornings? They’re mine. No one expects a gourmet breakfast, and everyone fends for themselves. Establishing this boundary means I actually get my workout in without guilt, and the house doesn’t fall apart in my absence. Bonus: Lazy Sundays for everyone.

Step Three: If You’re Running, You Better Be Strength Training Too

Even if you’re only running one day a week, you NEED to strength train at least twice a week. Ideally, with resistance. Even better? A barbell. Research shows experienced runners reduce their risk of injury when they lift, and if you’re postpartum, it’s crucial for rebuilding core strength and (ding ding) bone density. (Hello, perimenopause.) And let’s be real—running alone won’t get you there. If you’re new to lifting, start light, but work toward something heavier than those cute little 2 lb weights. They won’t cut it for real bone-building.  (Listen to my conversation with researcher Dr. Carey Rothschild about running in menopause)

Step Four: Eat. Sleep. Repeat. (Your 20s Are Long Gone.)

Thinking you’ll start running or hitting the gym and suddenly drop pounds like you did in your 20s? Yeah, no. That’s not how perimenopause works. If you’re undereating (cough like most moms cough), your body’s going to fight you on this. Sometimes eating more is actually what you need. Not sure what to do? Follow dietitians like Melanie Sulliver and Dr. Hannah Cabre—they know their stuff. And let’s talk about sleep. If your kids don’t need you at bedtime anymore, use that to your advantage. I’m in bed by 8:30-9:00 PM, kids snuggle in for a few minutes, dog’s there too, and then bam—lights out. Because a 4:40 AM alarm for a 5:30 workout class isn’t going to happen if I don’t.

Step Five: Sneak in Movement Where You Can (Yes, Even During Kid Activities)

The easiest way to find time for exercise? Attach it to something you’re already doing. If you’re in full-time chauffeur mode every evening, figure out how to move during that. Instead of sitting on rock-hard bleachers, grab your mom friends, leash up the dog, and walk. Bonus? Built-in accountability and fresh air. And don’t wimp out just because it’s cold, dark, or raining—prep for the weather and get those extra 8-10 miles in per week. You won’t regret it.

And for those wondering about weight vests (because I know you’ve seen them all over your mom group chat)—you don’t need one to start. One foot in front of the other first, my friend.

Step Six: Make It Automatic (So You Don’t Have to Think About It)

The biggest trick? Have non-negotiables that require ZERO extra brain power. I chug a Fairlife protein shake with creatine after workouts. I aim for 10,000 steps a day. I lift heavy twice a week. I run when it brings me joy (which is most of the time, unless it’s a treadmill). The point? Keep it simple. No overthinking. Just move.

What’s your non-negotiable when it comes to exercise? Drop it in the comments!

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