Best Running Shoes for Perimenopause: What to Look For
Running in perimenopause demands more from your footwear. Learn which features matter most for protecting joints, supporting changing foot structure, and reducing injury risk.
Running in Perimenopause: The Footwear Challenge
Running is one of the most effective exercises for bone density, cardiovascular health, and mood, all areas of real concern during perimenopause. But declining estrogen affects collagen throughout the body, including in tendons, ligaments, and the plantar fascia. This makes the feet and lower limbs more vulnerable to stress injuries than they were at 25. A good pair of running shoes does not eliminate this risk, but it meaningfully reduces it by providing appropriate cushioning, stability, and support for your specific gait and foot shape.
Cushioning: How Much Is Enough
The running shoe market has moved toward maximalist cushioning in recent years, and there is genuine logic to this for perimenopausal runners. Thick, high-rebound foam midsoles absorb impact forces that would otherwise travel up through the ankle, knee, and hip. Women who have recently developed joint pain during runs often find that a more cushioned shoe allows them to continue training at a comfortable level. That said, extremely thick-soled shoes can reduce ground feel and proprioception, so finding a middle ground that balances protection with stability is key.
Stability and Pronation Control
As arches flatten slightly with age and hormonal changes, mild to moderate overpronation (inward foot roll) becomes more common. A stability running shoe adds a denser foam section on the inner midsole that resists overpronation without being as rigid as an old-style motion control shoe. Getting a gait analysis at a specialist running shop is one of the most worthwhile steps any perimenopausal woman can take before purchasing running shoes. It typically takes ten minutes, is usually free, and involves the staff watching you run on a treadmill and recommending a suitable category of shoe.
Heel Drop and Achilles Health
Heel drop refers to the difference in height between the heel and forefoot of a shoe. Shoes with higher heel drops (10 to 12 millimetres) are generally more forgiving of heel-striking and place less demand on the Achilles tendon and calf muscles. Lower heel drop shoes promote a more midfoot strike but require a gradual transition to avoid Achilles or calf injuries. If you are returning to running after a break or have noticed Achilles sensitivity, a moderate heel drop in the 6 to 10 millimetre range is usually a sensible starting point.
Fit Considerations for Changing Feet
It is worth being measured for running shoes every couple of years, as foot size and width can change. The fit should allow around a thumb's width between your longest toe and the end of the shoe. A roomy toe box prevents black toenails and allows natural toe splay during push-off. Heel counters should feel secure without digging in. Try shoes on in the afternoon when feet are naturally slightly larger, and always run a few steps in the shop or on a test treadmill before committing.
Rotating Shoes and Knowing When to Replace
Running shoes typically lose their protective cushioning between 500 and 800 kilometres, long before the upper shows obvious wear. Many experienced runners rotate two pairs of shoes, which extends the life of both and gives the foam time to recover between sessions. Tracking your running distance in an app like PeriPlan helps you know when it is time for a replacement rather than guessing. Unexplained increases in shin, knee, or hip discomfort are often a sign that your shoes have quietly given up the ghost.
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