Beaulieu Runners - Women Run Strong

If your running suddenly feels harder during menopause and your legs feel unusually heavy, there can be more going on than just declining oestrogen levels.

Changes in muscle recovery, inflammation, energy production and even how efficiently the body absorbs and uses nutrients can all play a part.

Many women keep training consistently yet feel like they’re running through mud, struggling with recovery, fatigue and heavy legs.

As a qualified run coach, nutritionist and menopause coach, this is something I help women understand, check through a simple test and work through with the right training, nutrition and recovery support 🏃‍♀️

Feel free to message me directly for a free consultation 🩷

Are you a women who loves running and would like to experience running with a friendly group of women?

Come and join our women’s only running group on bank holiday Monday evening at 6.30pm. DM me for more details.

Jana Wilkins
Qualified UK Athletics running coach

👉 Women-only running group in Beaulieu

Led by a certified run coach, nutritionist & menopause coach with 15+ years’ experience. Offering 1:1 & group coaching in running, form, training plans & personalised nutrition to help women run strong for life.

Monday evenings at 6.30pm (meet by Coffee Squared). For more info, message Jana Wilkins

NEW TIME!
From Monday March 9, evening running session in beaulieu will start at 6.30pm

**Female Chelmsford Half Marahon Runners**

🏃‍♀️ Post–Half Marathon Recovery Tip for Women

That 30-minute window after your 13.1 miles matters more than you think. Your body is primed to absorb nutrients, repair muscles, and refill energy stores -so don’t skip your refuel!

✅ Why refuel fast?
• Faster glycogen replenishment
• Less soreness & stiffness
• Quicker muscle repair
• Reduced post-race fatigue

✅ What to aim for:
• 3:1 or 4:1 carbs to protein
• 50–80g carbs
• 15–30g protein
• Rehydrate ASAP

Easy ideas:
Chocolate milk, a protein smoothie, Greek yogurt + fruit, banana with peanut butter, or a recovery bar.

Then follow up with a balanced meal within 2 hours.

Fuel smart. Recover stronger. 💪

GOOD LUCK!! ❤️

How old is too old for running?

Running as you age is highly beneficial for heart health, strength, mobility, and mood, but requires smart adaptations like incorporating strength/balance training, prioritizing recovery, listening to your body, and starting slow if you’re new to running (walk/jog intervals).

Benefits of Running as You Age:

✅Cardiovascular Health: Strengthens heart, improves blood vessels, lowers blood pressure, and maintains aerobic fitness.

✅Bone & Muscle Health: Builds stronger bones and helps maintain muscle tone and mobility.

✅Mental Well-being: Boosts mood, improves sleep, and provides achievable goals.

✅Longevity: Can help prolong an active, mobile life.

Key Adjustments for Older Runners:

💪Strength Training: Crucial for maintaining biomechanics and preventing injuries, especially for muscles and tendons that stiffen with age.

😴Recovery: Recovery slows down; listen to your body and allow rest.

🧘 Flexibility & Balance: Add yoga or stretching to counter stiffness.

🥦 Nutrition: Diet becomes more important for weight management as metabolism changes.
Staying Safe & Injury-Free

If you need any help nutrition and training - get in touch 😊

Evening running session starting from beaulieu square tomorrow Monday at 7.15pm. Drop me a message if you’re interested

Great session this morning, a bit of hills and a bit of speed work on flat surface to mix it up 🙂
Nice to finish off with a coffee afterwards at Belstead cafe in channels (we don’t usually meet here but today we did).

If you’re after a nice social running club where you work at your level within the group - get in touch! We have 5k runners, half marathon runners and marathon runners all working at their individual levels, all progressing with their running (I know it sounds strange how that could work, but it does - so come and check it out!)

Good luck to all Chelmsford half marathon runners today !!

Running club as usual this evening at 7.15pm beaulieu - welcome!